October 25, 2004
Sprints
3x30m at 100% from sprinters stance, full recovery
3x3 depth jumps 18 inch box
4x5 depth landings 25 inch box
GPP Circuit, 3 times without stopping: 50 jump rope repetitions, 30 jumping jacks, 40 bodyweight squats, 25 ab reps
Weights:
4x3 Squats @225, 245, 255, 265
4x3 Cleans @155, 165, 170, 175
October 26, 2004
Tempo
2x3x150 @75% with 20 jumping jacks at one end, 3 explosive medball throws at the other end
Bench Press: 3x3 @145, 155, 165
Incline: 3x3 at 95, 115, 115 (they were really hurting my shoulder so I went half ass)
Dips: 3x15
2x10 pullups
400 ab reps
20 minutes stretching with fraid nots
Im going to try to gradually bump up the volume of the tempo workouts up to 1800m per session. Tomorrow is going to be a light day, consisting of gpp circuits and rope work.
October 27, 2004
Light Day
4x6x15m tempo aat 75%
20 Minutes microstretching
October 28, 2004
Speed Squat 3x3 @225
Hang Clean 3x3 @145
Felt like crap the rest of the day, fell asleep twice after school trying to read a stupid ap lit book
October 29, 2004
Bench: 3x3@145, 155, 165
3x8 Dips
Basically another off day, reallly need to catch up on sleep (averaged about 5 and a half hours a day this week because of tests)
I have 2 hours of rowing and a tempo session tomorrow…
October 30, 2004
2 hours of rowing at an olympic rowing center, good workout
Posting for yesterday:
November 1, 2004
CNS
We maxed out cleans today in weight training, and I went as follows:
135x3
165x1
185x2
195x1
200x1
Total max of 200, possibly could have got 205, but I reached the 200 barrier I have been trying to reach.
Nice. Glad things are going well Nba.
Thanks pete 
November 3, 2004
Plyos
Today was a real good plyo/gpp workout. Got pretty tiring, but it was good.
3x5 depth jumps off an 18 inch box
3x15 single legged step hops
3x5 Box Jumps
2x20m bounding
3x3 broad jumps
Had a PR today on the broad jumps. My first jump was 9’2 (measuring from the back of the heel) and my previous best was around 8’11. This time last year, my best was 8’0, so a 14 inch increase is pretty dang good. Not a bad week huh, broke the 200 barrier in power clean and the 9’ barrier in broad jump. Hopefully I can get 185 bench and 325 squat this week 
Followed this with a gpp circuit of:
4x30 seconds nonstop
Jumping Jacks
Burpees
Split Shuffle
Abs/Pushups
Then I did 200 ab reps after a 1 minute rest after the circuit.
I lost a lot of endurance, so I really have to get that back.
I am also really trying to clean up my diet a bit more. I am up to 159 right now and am not as lean as I would like to be. I need to get down to about 153. My diet should look something like this:
Meal 1: Serving oatmeal with frozen rasberries, cottage cheese, fresh fruit/yogurt, 16oz water
Meal 2: Not sure what I would have for this snack (ideas?)
Meal 3: Turkey and PBJ sandwiches on whole wheat bread, fresh vegetables, apple, nuts, 16 oz water
Meal 3: Same situation as meal 2, not sure what kind of snack to eat
Meal 4: Chicken, vegetables, rice…something of that nature
Meal 5: Same as the other snacks
So obviously, I have a pretty good diet going for the main 3 meals (1,3,5) but I need to think over tonight what I should eat for the snacks. I am thinking of some more fruit and nuts, but that’d get kind of boring.
November 4, 2004
Max squat today. I got 340, which is yet another PR for this week (3 so far)
November 5,2004
Add another PR to the list, benched 185 today quite easily which is another 10 pound increase…
November 8, 2004
Acceleration
10x15m accelerations (4 sprinters stance, 3 on stomach, 3 on back)
350 ab reps
Squats:
4x8 @185, 195, 205, 205
Cleans:
4x6@135, 140, 145, 155
30 minutes stretching with the fraid nots
November 9, 2004
Tempo
4x200 at 75% with 40s rest
1x150 at 75%
HARD workout. First time I ever timed my sprints and rest times, not in great shape. I am going to increase the distance each workout and get into better shape.
I got sent home from school today with suspect pink eye (eyes were blood shot), came home at 1 and fell asleep until 6, and feel really run down.
November 10, 2004
Active Recovery
3x Circuit (nonstop) of:
30 jumping jacks, 6xhang clean (45lb bar), 6x bent over row (45lb bar0, 6x military press (45 pound bar), 15 pushups, 50 split shuffle, 8 pullups, 30 bicycles
3x3 minute jump rope
Dang, pretty tough workout. I thought it would be easy but it was pretty rough.
November 11, 2004
Played football in the rain for a little over an hour, I have sprints tomorrow
Good stuff, circuits are awesome for both recovery and strength end. I love them 
Havent updated this in a while (been busy)
November 15, 2004
Acceleration
4x10m from sprinters stance
3x10m relaxation sprints
3x10m sprints laying on stomach
November 16, 2004
Tempo
2x5x100m at 75%
November 17, 2004
Active Recovery
Football for an hour and a half
November 18, 2004
8x30m
2x relaxation sprints
20 minutes pnf stretching
November 29, 2004
After a week of eating nothing but turkey and junk, it is time to push myself back into shape. I expected to gain at least 5 pounds because I had possibly the worst diet ever this past week, but for some reason I lost 6 pounds 
. Anyways, here is what I did today:
Warmup:
3x30 seconds in circuit fashion
Jumping Jacks
Split Shuffle
Line Hops
Bicycles
3x3 depth jumps from 18 inch box
3x5 medball tosses overhead
3x30m uphill sprints
3x15m uphill sprints
4x3 minutes rope work with 4lb weight vest
20 minutes stretching with the fraid nots
Great Workout
Damn, how you can go from one extreme to the other from one day to the next. I woke up at 2:30am while I was vomiting all over the sheet on my couch, which I had to carry downstairs and shake off in the woods behind my house and hang the sheet on the deck. I woke up pretty much every 30 minutes from here on out to 6:00am, vomiting every time. I stayed home from school and slept in, and still continued vomiting 3 more times before I woke up at 9.
I feel so shitty, achy, tired, hungry, thirsty its crazy. I need to stop complaining but it sucks.
Some of you may have noted how I broke all my “records” training wise the other week. Well,this is the first day of school that I have missed since 7th grade, and I am in 11th, and I wanted to go through 12th without missing a day. Secondly, I haven’t had any soda in nearly 2 years, and my mom convinced me to drink ginger ale and not count it, saying it is for “medical reasons”. It seems to be the only thing I can keep down now…
December 13, 200
Power clean 5x175
Warmup:
8 minute gpp warmup 2x30 seconds of jumping jacks, split shuffle, burpees, kick throughs, abs, line hops, mountain climbers, imaginary hurdle duck unders
2x10 exercises on the speed ladder
3 hurdle mobility exercises per leg
5 dynamic stretching exercises
Workout:
5x25m sprint
3x3 depth jump
3x5 squat jumps (45 lb bar)
2x5 broad jump
3x15m ankle hops
Probably won’t do anything today, as it is 30 degrees outside with 15mph winds and a wind chill of 21. I also have major exams this week. I may possibly do rope work or something.
Haven’t really been online (finals) so here is the last few days workouts…
December 15, 2004
Tempo
7x150m at 75% with 30 seconds rest between
December 16, 2004
Sprints
3x150m at 95%
20 minutes stretching with fraid nots
December 17, 2004
Tempo
2x400m at 75%
1x200m at 75%
1x100m at 75%