Thanks. I do general strength things like jumps and gymnastics moves, but you’re right, I do almost no conditioning. I honestly have no good reason, I’m just being lazy. 
Having said that, I’ve recently bumped my training frequency up from around ever 4 days to around every 2, so adding conditioning will have to wait for a little while. As soon as I get acclimated to my new setup I’ll add in conditioning work. In the mean time, some activation and mobility circuits should help.
February 10th, 2010
Total Body Focus
Condition:
I feel good. Glutes are a tiny bit fatigued, but I feel strong overall.
Warm Up:
Some BW movements
Broad Jumps on to Boxes
SL RFI work
Workout:
Depth Jumps
1 x 5 @ 18", 180 sec. rest
1 x 5 @ 24", 180 sec. rest
Power Snatches (index fingers on rings)
1 x 3 @ (135, 155, 165, 175, 185) lbs, 120 sec. rest
Back Squats (deep and fast)
3 x 3 @ (315, 385, 315) lbs, 180 sec. rest
Upper Body Bodybuilding Junk
Abs
Cool Down:
Nothing
Notes:
Nice and fun today. Snatches weren’t bad, but I needed to watch out for my hands. No chalk, so grip was the big limiter. On squats, I gave blood this morning and I was already a bit tired by the time I got around to them, so I only did 1 set at 385 lbs. I could have done another, but there’s no need to push it.
When doing upper body, 70s for 10 on military press was easier than last time. Curls were fun too. I like having DBs at my disposal.
Have you considered using straps on snatches?
Yes. I even bought straps for that purpose. Unfortunately, I can only find one of them.
February 12th, 2010
Lower Body Focus
Condition:
This increased training frequency is wearing me down, especially since it has been test week at school too. I feel good though.
Warm Up:
Some BW movements
SL RFI work
Workout:
Depth Jumps
2 x 5 @ 19", 180 sec. rest
Power Snatches (index fingers on rings)
5 x 3 @ (135, 155, 175, 200, 155) lbs (PR), 180 sec. rest
1 1/2 Rep Back Squats (deep and under control)
3 x 3 @ (335, 315, 315) lbs, 240 sec. rest
Abs
Cool Down:
light plyos
Notes:
Well, I had four tests this week and quite a few assignments too, but I managed to get enough sleep and keep the gains coming, even with my increased training frequency. Since I wouldn’t be training again until Monday, I decided to go big this session.
Even though I was back at home on my bent bar, I decided to go for a power snatch PR. As you can see from above, 200 lbs for 3 reps, without resetting. I had plenty in the tank too. I’m finally starting to get strong.
After that, squats were hard. I was just too tired to put any oomph into them. Oh well, everything went smoothly and I’m happy with the way things are going.
Here’s a link:
http://www.youtube.com/watch?v=g5ke97RycRM
February 15th, 2010
Lower Body Focus
Condition:
Still haven’t been able to bring my weight up from yesterday morning. Sleep was slim too. I guess I feel fine.
Warm Up:
Some BW movements
SL RFI work
Workout:
Power Snatches (index fingers on rings)
Worked up to 221 lbs, just missed at 232 (19 lb PR), ~120-180 sec. rest
Depth Jumps
2 x 5 @ 18", 180 sec. rest
1 x 5 @ 24", 180 sec. rest
Glute Ham Raises
1 x 5 @ BW, 90 sec. rest
1 x 5 @ BW + 20 lbs
Abs
Bodybuilding work for the upper body
Cool Down:
light plyos
Notes:
Even though I’m still down all 7 lbs from yesterday (and looking quite ripped too), my strength doesn’t appear to have been affected too greatly. 221 was pretty easy, and I just missed 232.
After that, I didn’t really have the energy to squat or do much else in the way of heavy lifting. I half-assed the rest of the session but I’m happy with it.
Good work on the PR 
whats up with being down 7lbs 
what caused that?
Thanks John. And I explained the situation on the site my original log is kept on, I guess I need to here as well if I want my entry to make sense. Basically, I spent 12-5 am Sunday morning dancing/partying without proper hydration. I had a little bit of alcohol too. It was only two drinks, but they probably didn’t help.
OMG* you mean you have a life outside of school and training :eek:…like a real person? 
*I’m a cool dad, that’s my thang. I’m hip, I surf the web, I text. LOL: laugh out loud, OMG: oh my god, WTF: why the face
I’m not feeling up to training my legs today, my glutes and hamstrings are still a little sore. I made time for upper body work though. Even though it’s not much of a focus, my upper body is getting stronger. I managed to use 75s x 7 reps on DB military press. When I can get that weight for 10, I imagine my bench press will be over 300 lbs. Other than that, I just did a lot of back work and some arm stuff.
Haha, I just saw this. My parents like to pretend to be “hip” too. If it makes you feel any better, I’m not much cooler. 
And yeah, I’ve got a life outside of training. It’s a recent development though, so don’t feel bad about not having known.
February 19th, 2010
Lower Body Focus
Condition:
I’m not dehydrated anymore, but I think I’m getting sick. I swear, it has nothing to do with going out 3 times this week.
Warm Up:
Some BW movements
Light Plyos
Workout:
Power Snatches (index fingers on rings)
3 x 3 @ (135, 155, 175 lbs), 150 sec. rest
1 x 2 @ 210 lbs (pulled third rep, but didn’t dip under it, 18 lb PR), 150 sec. rest
2 x 3 @ 175 lbs, 150 sec. rest
Depth Jumps
3 x 5 @ 19", 300 sec. rest
Abs
Cool Down:
light plyos
Notes:
Well, I’m getting sick, but I felt plenty strong today. 210 lbs was just over body weight and I just missed getting it for 3 reps. I could’ve done a third, but I wouldn’t have been able to call it a power snatch in good conscience. I went back and checked, and my next best was 3 x 2 @ 192 lbs, so this was an 18 lb PR.
I didn’t feel like squatting afterward. I think I’m going to try and get healthy before piling the squats back on. Depth jumps were easy enough though.
I’ll hit bodybuilding work later. Probably some overhead presses and general vanity stuff.
February 24th, 2010
Lower Body Focus
Condition:
I’ve been practically bed-ridden for the past couple of days. I’m still sick, but I was feeling well enough to train.
Warm Up:
Some BW movements
Light Plyos
Workout:
Power Snatches (index fingers on rings)
Worked up to 100 kg, missed 105 kg out in front
Abs
Cool Down:
Nothing
Notes:
Ugh. Like I said, I’ve been very sick and am still sick yet my first response upon going into the gym was to max out on power snatches. I don’t know what I was expecting, but I pulled 100 kg much higher than last time, despite the fact my weight is down 2-3 lbs from then. It’s a good sign, but it had me frustrated.
I hit some ab work and called the session there. I’m going to start up on a new routine soon. I’ll outline it later tonight or sometime tomorrow.
Okay, the plan for the next couple of months is that I’m just going to hit power snatches hard. I’m going to keep the intensity between 70-90% and do lots of sets of 1-3. Besides that, I’ll throw in squats, ab work, and occasionally plyos. I really want to push my power snatch up to over 115 kg, or maybe even 120 kg. I think it’s doable before I turn 22 (May 16th).
why no cleans? How are the hands?
and BTW it is the duty of every parent to actively embarrass their children at home
I actually did some fast power clean triples with 100 kg in my warm ups today. I’ve got a perfect bar scrape across the front of my neck. Looks like I tried to slit my throat and chickened out.
Besides that, I don’t want to focus on cleans for a few reasons:
Oh, and my hands are doing fine. I heal up fast. I’ve been keeping athletic tape on the sensitive parts and it seems to be working.
And I know it’s the parents’ job to embarrass their kids. My parents do a fine job, and it sounds like you do too. 
February 27th, 2010
Lower Body Focus
Condition:
Still sick, and a little emotionally drained, but I need to get back to serious training. I felt a little better today after a nap. Weight is still a bit down, 206 this morning.
Warm Up:
Some BW movements
Light Plyos
Workout:
Power Snatches (index fingers on rings, no dip to catch)
8 x 3 @ 155 lbs, 120 sec. rest
RDLs
2 x 10 & 155 lbs, 120 sec. rest
Abs
Cool Down:
Nothing
Notes:
Well, this session was harder than I thought it was going to be. The snatches are light enough to be easily manageable, but they put a lot of overall stress on the system. I don’t know how to describe it other than I just felt dull afterward. The minimal rest periods might have had something to do with it.
The RDLs were done extremely light with a focus on spinal position and driving with my glutes. Ab work was like it usually was, sucky, but beneficial.
To preserve my hands and shoulders, I won’t be able to snatch for high reps every session. At least not initially. Next session will probably be a mix of squats and DB jump squats. More plyos too.
I’m all for training to gibe the system a boost when unwell but be careful and make sure you don’t get run down. You posted on the 19th you thought you were getting sick and were bed ridden a couple of days.
Haha, I did get very sick. I’m still there honestly. I’m typing this from the bathroom because I’m afraid to stray too far from the toilet. My dinner’s trying to come back up on me.
Thanks for your concern, John. Your advice is good too, but I don’t think I’ll be able to listen to it. I’ll be fine though. I’m getting much better.
March 1st, 2010
Lower Body Focus
Condition:
I’m finally getting better, but my traps, shoulders, mid back, and glutes are fatigued from snatches two days ago. I feel strong though.
Warm Up:
Some BW movements
Light Plyos
Workout:
Power Snatches (index fingers on rings, minimal dip to catch)
5 x 3 @ (135, 155, 165, 175, 185 lbs), 120 sec. rest
Back Squats (Hip-width stance, feet straight ahead, full depth)
1 x 5 & 275 lbs
Abs
Military Presses (to clavicles)
1 x 5 @ 155 lbs
Cool Down:
Light plyos
Notes:
I could definitely feel the entire backside of my body while doing power snatches today. I’m fatigued from my neck down to my calves. Still, the weights flew up like I was screwing with an empty bar, though the short rests made it tiring.
On squats, I have no desire to go heavy for a while. Instead I plan on using squats as a mobility/activation exercise. 275 was a good weight.
And finally, on military press, my shoulders, traps, and lower back were shot. As such, I could only manage 155 for 5. I know that were I fresh, I could hit it for 9-10. I’ve already been able to do 75s for 7-8 on DB overhead press, so it shouldn’t be too hard with a barbell.