No prob. Those pistols are tough aren’t they? 
Haha yeah man. I’m worried about doing them on an elevated surface cuz with my luck I’ll get wobbly and splat on the floor below.
Anyway, did upperbody lifting a few minutes ago:
PIM Bench Press
- 170 pounds x 3 reps
- 160 pounds x 2.5 reps [Drop-off]
PIM Pullups
- BW + 10 pounds x 4.5 reps
- BW + 10 pounds x 4.0 reps [Drop-off]
PIM Seated Military Press
- 105 pounds x 6.5 reps PB! +2.5 reps
- 105 pounds x 4.5 reps [Drop-off]
Huge PB on the military press…2.5 reps up from 4 days ago. Bench felt stronger, but I didnt gain but maybe 2 pounds on it. Pullups are stalling a little, but I think thats because I keep gaining weight.
Weighed 200 after my workout. I’m getting alot bigger though and my abs are pretty visable so I’d say its muscle. My chest (after one set of bench pressing) was 41 inches, and it was 38 maybe 2-3 weeks ago. I’m gettin SWOLE 
. I need to measure it tomorrow when it isnt slightly bigger from a work set, but I’m willing to bet its still 40+.
Are you a 1 or 2-leg jumper?
2 leg.
My 1 footed jump is pretty bad - hoping pistols, standing triple jumps, and deadlifts will help it though. The disparity between my unilateral and bilateral is probably 9 inches or so…
5-9-07
Testing time!
CMJ
- Consistently 34 inches
Standing Broad Jump
- Best of 9’4, almost all were 9’2
Single Leg Triple Jumps
Left: 22’7 PB! +7 inches
Right: 21’10 PB! +10 inches
05-10-07
Notes: Some slight soreness in my right glute and some weird part of my hip coming from my SLTJ’s yesterday.
Deadlifts
-warmups 135x4, 225x2
- 325 pounds x 3 reps PB! +10 pounds
- 325 pounds x FAIL [DO]
Pistol Squats
Left Leg: BW + 45 pounds x 6 reps PB! +2 reps
Right Leg: BW + 45 pounds x 5 reps PB! +2 reps
The soreness in my right glute/hip caused some balance issues, thus either making me fall down after the eccentric, or get really shitty, uber quad-dominant reps with alot of strain. Because of this, after my failed attempt at 325, I did some BW Pistols so I could get some high quality reps in on my right leg:
Left Leg: BW x 4 reps [not max]
Right Leg: BW x 4 reps [not max]
Then I did my usual weighted (35lbs) ab routine.
Now I have to study until bedtime for my AP History Exam tomorrow. Also have upperbody tomorrow, and due to not being home until Monday, I’ll do my test session then and lift on Tuesday. I induced a little extra fatigue today, and will tomorrow (upperbody) because Ill have an extra rest day.
5-11-07
My lowerback is a little sore, and my right quad hurt like hell when I was rolling it - probably due to the overly quad dominant Pistols with my right leg.
Started lifting at about 9pm, really late workout, felt sluggish (AP test, overall stressful day) so needless to say I was just hoping to equal last workout. I added no weight to the bench press, did bodyweight pullups rather than weighted, and added 5 pounds to the seated military presses because I felt as if there were a slight chance I could PB in them.
Bench Press
Warmups: 45 pounds x 8, 135 pounds x 3
- 170 pounds x 3 reps
- 155 pounds x 3 reps [maybe 1 rep left in me][DO]
Pullups/Chinups
- BW Pullups x 7.5 reps
- BW Chinups x 7.5 reps [pause at bottom while dangling in a seated position in the air]
Seated Military Press
- 110 pounds x 4.5 reps [wobbly]
No more working out until Monday when I do my test session. I really can’t wait for this one because now I can visualize myself jumping pretty good on the triple jump…and when I stand on one leg I can envision jumping pretty far/floatish. Hopefully this feeling is some indicator of what my performance will be like. Far for me would be 24’ LLL, 23’ RRR, so here’s ta hopin!
5-14-7
Well, got pretty drunk last night, haha. Had around 10 shots of vodka…and a can of red bull. Had no hangover (thanks red bull), but I didnt get much sleep. I went to bed at 1am and had to wake up at 6:45. Going to 4-5 hours of graduation stuff after this wasnt as bad as I was expecting but I got pretty d**n tired.
Anyway, I wasnt expecting to set any PB’s because of this, but I felt decent before going to do my jumps.
I did get 4 days rest since lifting rather than the usual 3, although these were a crappy 4 days (little sleep, lot of stress, drunk in the early morning of the my test day).
Standing Broad Jump
Best of 9’7 PB! +3 inches
-The cool thing is I dont feel like I got a single jump with good form this time. Every jump I felt like I could have done 2-3 inches better.
Single Leg Triple Jump
LLL x 23’9" PB! +14"
RRR x 23’0" PB! +14"
-On these I tended to drift to one side, going away from the tape measure. This made my measurements shorter than they were by a good couple inches atleast.
Vertical Jumps
Best of 33 inches
-Felt a little weird on these today.
Technique issues on EVERYTHING, but PB’s in EVERYTHING (except VJ) as well, kinda awesome. Next test session should go better - as I wont be hours removed from drunkeness. Oh and the drinking is over for quite a while. I’m almost orgasming thinking about this session with good sleep and no negative factors, coulda probably shattered everything (VJ included)…exactly why I’m done drinking for a while.
5-15-07
PIM Squats
top of thigh to just under parallel
- 295 pounds x 2 reps PB! +10 pounds
- 275 pounds x 1 rep (maybe .5-1 rep left in me --DROPOFF)
Goodmornings
5 sec pause at bottom
- 135 pounds x 5 reps (not max)
- 135 pounds x 3 reps (not max)
Pistol Squats
circuit fashion
Left Leg: 58 pounds x 1, 45 pounds x 2, BW x 3
Right Leg: 58 pounds x 1, 45 pounds x 2, BW x 3
Weighted Ab Work @ 35 pounds
- 10 crunches, 10 twisting crunches (per side), 5 V-crunches
- BW ISO Leg Lifts
Note: 295 was hard today, so next squat workout I’ll only bump the weight to 300 and aim for 2.5-3 reps.
Starting to get balance issues on the pistols which prevents me from going really heavy. I think this is due to taxing strength work before I do them, throwing me off a little bit. I may have to do submaximal pistols as a warmup if I want to keep doing them or else they will keep being suboptimal.
5-16-07
My upper hammies are a little bit sore, but thats about it - not bad. I got in a LITTLE bit of active recovery by trying to see if I can do super-narrow squats to prove Colin wrong, but that wasnt much. Ill roll my whole body later on tonight.
Bench Press
- 170 pounds x 4 reps PB! + 1 rep
- 110 pounds x 12 reps [not max] (done on little rest, and high reps trying to develop some d**n work capacity)
Pullups
- BW + 10 pounds x 6.5 reps PB! +2 reps
- BW x 5.5 reps [Dropoff]
Seated Military Press
- 110 pounds x 5.5 reps PB, +2 pounds on 1rm according to exrx.net
Purty good session today. W00t!
I’d just woke up about 30 minutes before I went out to jump but had to do it then because it finally stopped raining. The ground was really wet and I was leaving massive dibits in the ground every time I jumped and landed.
Standing Broad Jump
- Best of 9’7
- Most were 9’3ish
Single Leg Triple Jump
Best set
LLL x 23’0
RRR x 22’7
(every time I landed I created a huge dibit [ie- 3-4 inches at my heel] to jump out of, hindering my 2nd and 3rd jumps quite a bit)
CMJ
Only did 4 jumps, measuring none. These felt pretty bad and probably werent but around 32 inches - I just needed to jump to keep my form together. The low jump didnt feel like it came from the wet grass so much as it did from being groggy from just waking up.
Notes: Tested my single leg broad jump as well…my bests were:
Left x 7’6
Right x 7’4
Kinda surprised as I was expecting something in the low 6’s.
Reminder: Measure the distance of my second jump next test session - I think my first jump may be longer than my second…in which case my 3rd jump is pretty d**n good.
Ahhh.
At about 3:30 I went to school to play bball against some of the areas AAU teams. I was playing with our schools JV with only 1 other person who was on Varsity with me…so we sucked. None of us have really played since basketball season ended, and none of us have played together…ever.
Anyway, during warmups I didnt really care about the “no dunking during warmups” rule. First I go up and touch about 11’5 with no warmup - and obviously got a good crowd reaction. Next I just do a basic 2-hand tomohawk but I got pretty high and flushed it down hard…sounded like the goal was gonna break. At this point the other team stops warming up and starts watching me…so I windmill. Very clean, powerful, etc - gym erupts, and I leave it at that. Couldnt have ended on a higher note.
We lose the game 60 something to 32. I had 11 points (2/3 from 3, 2/2 from 2, 1/2 from FT) and maybe 5 rebounds in about 16 minutes. I really didnt go all out, even when dunking, just so I wouldnt ruin my deadlifting later on tonight. I loafed up and down the court with only about 3-4 exceptions the entire game so I’m thinking DL’s should go well.
Workout at 7 or 8pm.
5-19-07
Meh, feet were achey (played in Frees) and my lower back was a little sore. When I went up to lift I started feeling really lethargic and my muscles felt really heavy. No more bball until my strength is in place because d**n this made deadlifts feel bad.
Deadlifts
Warmups: 135 x 4, 225 x 2
- 335 pounds x 2 reps [325x3 was easy last week…Im thinking this is entirely due to all the running and jumping about 2-3 hours ago, so I’m still going to bump the weight by 5-10 pounds next DL workout, still going for 3 reps]
Pistol Squats
Left Leg - BW + 58 pounds x 3 reps
Right Leg - BW + 58 pounds x 1 (2 other reps were just eccentric, then I tipped over)
ATG Squat w/ feet together
- 165 pounds x 2 [easy, nowhere near max]
- 165 pounds x 2 [easy, nowhere near max]
Really bad session today.
5-20-07
Prime Capacity, An2-Lower Bound
Bench Press
- 175 pounds x 3.5 reps PB, +3 pounds on estimated 1rm
- 165 pounds x 3.5 reps {Dropoff}
Wide Grip Pullups
- BW + 15 pounds x 5.5 reps
- BW + 5 pounds x 5.5 reps
- BW + 5 pounds x 5.5 reps {Dropoff}
Seated Military Press
- 110 pounds x 6 reps PB, +3 pounds on estimated 1rm
- 100 pounds x 6 reps
- 100 pounds x 6 reps {Dropoff}
PB’s in overall performance, and a decent increase in work capacity. Very happy with todays session.
Went outside today to jump…and did decent.
Vertical Jump
Best of 33 inches
Standing Broad Jump
Best of 9’9 PB!, +2 inches [Note: Slid after it, but my left foot stayed decently planted enough to tell it was atleast 9’9 - I need new spikes]
Most were around 9’4-9’5.
Single Leg Triple Jump
LLL x 23’9
RRR x 23’2 PB! +2 inches
This was only my second set of SLTJ’s, I usually peak at my 3rd set. I just wanted something left in the tank today. Overall, today was more intense than I had wanted it to be.
Video of my SLTJ: http://www.youtube.com/watch?v=CFlP9nvTgSo
Kinda dissappointed with my right leg as my height is horrible on the first two jumps (which obviously affects my distance). My third jump with both legs seems decent to me, I just need to work on the first two. The first ones arent long, but not as short as they look due to the camera angle. In 4 days during my next test session I will film from a side view.
I didn’t upload my SBJ because the angle sucked, and I only got one really good jump on the day - and my spikes didnt catch so i slipped. Id rather just leave that one out for now 
If anyone notices anything on the SLTJ, tell me.
Took it a little easy today as I feel that I am starting to overreach. I did 1 set of squats and 1 of goodmornings…rather than the usual 2 of each. Hopefully due to this I’ll set PB’s in all my jumping exercises in 3 days, as well as a big PB in the deadlift.
PIM Squat
Top of thigh to just under parallel
-135x3, 225x2
- 300 pounds x 2 reps PB, + 5 pounds
Goodmorning
3-5 second pause at bottom
- 145 pounds x 5 reps
Ab circuit @ 35 pounds
- 10 crunches, 10 twisting crunches (per side), 5 V-crunches, BW ISO leg lifts
Kinda disappointed on the squats…was hoping for 3 reps. The second rep was a grinder so it is obvious that I am reaching a little too far. This easy session should have me back on track next workout though, so all is good.
Had to work out a little after 9pm- way later than I would have liked.
Bench Press
-45x10, 135x3
- 180 pounds x 2 reps [Let weight down too close to my stomach on my first rep and it took a shitload of energy to get it up from there…that made the second rep a grinder, ick]
- 170 pounds x 2 reps [Drop-off]
Pullups
- BW + 25 pounds x 3.5 reps
- BW + 15 pounds x 4.0 reps [Drop-off]
Seated Military Press
- 115 pounds x 6.5 reps PB! +5 pounds, .5 rep
- 105 pounds x 6.5 reps [Drop-off]
I think that bad bench press set may have affected this workout very badly.
Atleast I PB’d in the military press, and maybe in pullups (I’m pretty confident that I couldnt get 25 x 3.5 last workout).
5-26-07
Got bad sleep last night and went out to jump today.
Standing Broad Jump
Most were around 9’1. Ouch.
Vertical Jump
Almost all were 34 inches. Felt floaty on these today.
Also did some SLTJ’s but didnt really go hard on them, or measure. One thing I did try was a SLTJ after a step and d**n this was more reactive and floaty. When I add in that step before the movement the entire thing changes.
5-27-07
Squats - top of thigh just under parallel
- 135x4, 225x3
- 300 pounds x 1 rep (the second rep was going to be extremely hard, and I didnt want to strain and possibly fail, so I aborted this set)
- 315 pounds x 1 rep PB! +15 pounds since last 1rm
Goodmornings
5 second pause at bottom
- 135 pounds x 5 reps
I didn’t induce much fatigue today, so next workout will probably be in 3 days depending upon feel. It will be a fatigue squat workout…looking something like this:
Warmup
325 pound squat attempt
Goodmorning set
255 pound squat set (within 1-2 reps of failure)
Goodmorning set
265 pound squat set (within 1-2 reps of failure)
Goodmorning set
295 pound squat attempt [should be a max]
If 295 pounds is not a max I’ll keep alternating it with GM’s until it is.
Went easy on it today because I have a lowerbody fatigue session in 2 days.
Bench Press
180 pounds x 2.5 reps
Pullups
BW + 25 pounds x 3.5 reps
Seated Military Press
115 pounds x 6.5 reps
And then I called it quits.
Tomorrow is my last day of school, so my first real day of summer vacation I get to do a fatigue session…awesome.