Ren, if you ever start using the 7kg beast…I will acctually bow down to you. 
reply to andrea: well since herb was using 7kg med ball today, I figure that means we’ll be there one day. That will have to be the point where you are upgraded to machine status.
At the beginning of todays training session I was not feeling that great. My day at work today consisted of a wheel barrel and a shovel; a hill and a rake. I didnt have that much sleep for the past two days, had 6.5 hrs on sunday night, and 7.5 last night. So with all that said, how did training go? Still SOOOOO GOOOD. It could have been even better then it was. Next training session I will be ready. Why was it so good? I ran faster then I have ever ran before. “You joined the fast mans club” - herb.
pre-supp
-warmup
2 laps in bare feet
static stretching
5X60m tempo runs
dynamic stretching
3X60m accelerations
-sprints(where I reached a new PB)
7X30m full speed(shane was missing these, and will be until he takes a senzu bean)
-power clean complex(approx 6 reps for each motion in each set)
warmup with bar
set 1: 95lbs
set 2: 105lbs
set 3: 105lbs(NEED to get my shoulders way over the bar. WAYYYY more)
set 4: 105lbs
set 5: 105lbs(not sure if I did this one, thought I kept pace with ben)
set 6: 115lbs(I believe this is a new PB, with alot better technique)
-bench press
3X12X155lbs
At this point I found out that I should not be doing 12 reps. Herb told me 5 sets of 5, 4 sets of 8. that kind of idea. I am trying to develop power, not apple pie(beach muscle).
-core workout(filled with stinky smells that would kill a skunk)
10ex 40on 40off(used 4kg meb ball)
-cooldown
jog till some random time, no longer then 3 mins.
static stretching
contrast shower
post supp
food
water
1hr later, bed
Ren,
It is time to eat some meat.
I dont know what to say. I have written a few things down only to delete them again. I am excited to say the least. I’ll see you at practice.
pre-supp
-warmup
running bare feet on grass for a small distance till I build a small sweat
static stretching
-tennis
played a set with a friend, kept it relatively fast paced. Playing better then ever.
-core(drove to the gym inbetween)
10ex 30 on/off (using the 5kg med ball again)
-power clean practice
set 1: bar
set 2: bar + 20lbs
-cooldown
small run
stretching
post supp
contrast shower
water
9hrs of sleep
Ren,
I heard you lifted HUGE today!!! Just wanted to say awesome job and keep up the good work! You’re making great improvements bud! Can’t wait to see you dominating the courts next season, you’re gonna show those rookies what’s up!! 
pre-supp
-warmup
2 laps in bare feet
static stretch
5X60m tempos @ 60%
dynamic stretching
ankling
accelerations
-sprints
30m @ 90%
6X20m faster then you have ever gone before, and I did that. (I cant wait to run 30m timed.)
-power clean
5 setsX88lbsX8reps(All the work we do up to this point is so necassary. It would be very easy for anyone to injure them selves if they didnt do the 4 months of breast feeding. There is a surprising amount of stuff to work on, and I later found out that you will always have to work on something.)
-squats
set 1: 135lbsX8
set 2: 185lbsX5
set 3: 225lbsX3
-cooldown
joggin up and down a hall
static stretching
post supp
contrast shower
food
water
Tempo day
-core
10ex 30on/30off 5kg med ball
-(used that as warmup)
static stretching
5X100m 60% run w/100m jog in between
5X100m 60% run w/100m walk in between
-cooldown
2 laps around football field bare feet
static stretching
post supp
contrast shower
water
sleep so that I can train hard tomorow.
Ok, This is the day that andrea was refering too. Thank you andrea for saying that. It feels so good to be moving on to this stage of the training. You just go up and up from here. Its awesome. I dont want to stop, just gotta keep focused but not too focused. Cant be burning out with 2 whole months left of HUGE improvments.
pre-supp
-warmup
2laps in bare feet
static stretching
toss the med balls around for a bit
-med ball throws
rear orbit tossX4medballsX4
forward tossX4medballsX4
forward jumpX1medballX5
forward double jumpX1medballX5
-plyo metrics
We did a series of jumps with ample rest inbetween. Using small platforms and a big mat. Herb also added in some med ball jumping at the end which was good.
-power cleans(not sure how many I did here)
warmup with bar
set 1: 40kilosX8
set 2: 40kilosX8
set 3: 60kilosX8
set 4: 70kilosX8
-clean shrugs
set 1: 90kilosX3
set 2: 90kilosX3+3cause it looked to easy
set 3: 90kilosX2
-cooldown
light jog
static stretching
contrast shower
post-supp
water
food
Yup this day was fun. The night of this training day was the first time I stayed up late in a long time, but I still managed to get 11hrs of sleep afterwards.
Sunday, the day off. This day is very necassary.
(this is 5 days behind updating)
-warmup
10mins in hot tub while stretching
-workout
20mX10Xslow water running
20mX6Xswimming
20mX4Xwater running
-cooldown
10mins in hot tub while stretching
post supp
water
sleep
Note to self: I am a machine, keep up the good work :). thank you herb for the training.
pre-supp
-warmup
2 laps in bare feet
static stretching
5X60mXTempo
dynamic stretching
ankling
4 accelerations
-sprints
3X30m fast, faster, fastest
5X(30m slow accel, last 20m 100%)
-power cleans (lots of rest w/ 1 core workout inbetween sets)
5sets of 5 reps
set 1:40kilos
set 2:50kilos
set 3:60kilos
set 4:70kilos
set 5:75kilos
-bench press
165lbs X 8
165lbs X 8
175lbs X 8
-cooldown
jog for a bit
stretch
contrast shower
post-supp
water
On this day I worked from 8:00am-7:00pm outside on a very sunny day laying down grass turff. When I finished I asked herb if I should do tempo. He replied “why are you even asking?”. “Go and do it, you’ll feel better after”.
-warmup
2 laps in bare feet
static stretching
-tempo workout
10 sets of:
60m sprinting@60% effort + 30 reps of a core excercise
-cooldown
2 laps in bare feet
static stretching
contrast shower
post-supp
water
ZMA’s
Turns out herb was right. If I didnt do the tempo I would not have felt ready for training the next day
This day was awesome. 3 PB’s
bench 200lbsX3
power clean 80kilosX3
dead lift 130kilosX6
-warmup
two laps around soccer field in bare feet
static stretching
5X60m tempo at 60%
dynamic stretching
ankling
4 accelerations
-sprints
20m uphill sprintX8
-power cleans
warmup with 40kg
3X65kg w/ 5 min rest
3X75kg w/ 5 min rest
3X80kg w/ 5 min rest (PB)
3X3X130kg Dead lift (PB) w/ 5 min rest
-bench press
I dont exactly remember what weights I did, but I remember the last one is absolutly correct. Its a good thing me and shane workout together, or else I wouldent be able to update my journal :).
warmup
set 1: 6X175lbs
set 2: 6X190lbs
set 3: 4X200lbs
-core workout
10 ex 40on/40off, now consistently using the 4kg med ball
-cooldown
post supp
contrast shower
water
ZMA’s every night now
Last massage as well as shane.
Today my right hamstring felt very sore from the dead lifts as well as my lower back. But not to worry, just sleep and tempo, and you will recover.
This was one of the funnest tempo workouts I have done in a while. Me and my friend(which I met in the army) decided to create a game called “TENNIS PUSHUPS”. The rules are simple, if you lose a point, you do 20 pushups. First one to give up, loses. It turns out it can be very very fun, and it can last a very long time. After a while we decided to put a time limit on it. I did about 200 push-ups he did about 400-500. neither of us were going to quit any time soon.
It was a good time. People watched and laughed. Next time I will incorperate different core workouts, that way it can actually be benaficial.
I showed up today and I was the only one there. This was completely fine with me, but herb probably would of liked a better turnout since guy came to help train. It seems like there is an endless amount of technique to work on. I was so lucky to be there to learn from guy.
-warmup
2 laps in bare feet
static stretching
5 tempos
dynamic stretching
-plyos
8X(up, up)
8X(up, down, up)
4X(up, down, up)
4X(up,down,up and touch rim)
-power cleans
set 1: 40kilos
set 2: 50kilos
set 3: 60kilos
set 4: 70kilos
set 5: 70kilos
After this point guy just worked on my technique and I didnt bother moving up in weights. I had so much improvment in my technique. I look forward to seeing how much I can lift next time.
-core workout
10ex 40on/off using 4kg
-cooldown
post-supp
small jog
static stretching
contrast shower
water
Good training session.
Well This was my day off. I am entering this a week after so I got some catching up to do.
-warmup
form shooting
static stretching
-shooting
45mins of shooting while working on form. I will be doing this every opportunity I can from now on. Hopefully I can find gym time to do so.
-core work
10ex 30 on/off w/ 5kg med ball
-cooldown
10min hot tub w/ stretching
post-supp
contrast shower
water
food
-warmup
regular warmup
-sprints
4X(10m ball start + 20m sprint)
4X(20m sprint + 10m ball start)
-power cleans
set 1: 40kilosX5 reps
set 2-5: 60kilosX(3 hang cleans,3 power cleans)
-bench press
set 1: 175lbsX6
set 2: 185lbsX5
set 3: 205lbsX4
-apple pie
bicep curlsX30lbsX10repsX2sets
-core
10ex 40on/off w/ 4kg Med ball
-cooldown
regular
Today I went to the rec center to do my workout. I did some power clean technique/running/light lifting as tempo. I did my core workout. I did all the warmup and cooldown properly.
While I was there I ran into one of my trainers old athletes. He has being very succesful. I think the most important thing that I took out of this is more motivation and a kind of reassurance that my trainer is one of the best. Its all too easy!!! You just listen and do.