More importantly, did you go get hammered for your birthday? Let’s hear the story 
Hahah… Alright if you must know.
I went out to pretty expensive dinner with my girlfriend, parents, and grandparents. Had 3 beers there, then met up with my older brother/his wife, aunt and uncle, and everyone that was at dinner at a bar/grill.
I can’t tell you how many drinks I had but let’s just say my family was having more fun than I was (as in getting more hammered than me!) hahah…
After that, went bowling with older bro/his wife, my step dad, and my gf. We ordered 6 pitchers of beer with only 2 games in, then we had to leave cuz they closed up.
haha it was fun, but this weekend I think I get to party big with my friends. I overheard my gf saying she’s throwing me a big party to my roommate but we’ll see? 
a late happy b’day man!! sounds like you enjoyed it.
have a good one!
Thanks! It was fun.
1/31/07 Wednesday Light Speed/GPP
Linear: 4 x 30/50- Accel to 30, hold to 50 Rest 120 between reps.
Non Linear: 8 x 7-5-7 (4 right, 4 left)* Rest 90 seconds between reps.
*Each rep was done on grass. Accel to 7 yards, cut/pivot right/left and accel again 5 yards to cone, then cut back up field again and accel through cone another 7 yards. Like an out-and-up pattern. Rep 1,3,5,7 cut to the left, reps 2,4,6,8 cut to the right.
**Also, all reps were done to about 90%.
Lactate Burpees: 5 reps- Rest 30", 6 reps-Rest 25", 7 reps- Rest 20", 8 reps- Rest 15", 8 Reps-Rest 15", 7 Reps- Rest 20", 6 Reps- Rest 25", 5 reps- Rest 30"
200 yard walk cooldown.
Bodyweight: 186-189, in that range.
1/31/07 Weights
A1.) Front Squat 8 x 3 (185)
B1.) Single Arm Pulldown w/ twist 4 x 12
B2.) Single DB Bent Press 4 x 10 (35’s)
C1.) Top 1/2 DB Split Squat 2 x 15 (45’s)
D1.) Top 3/4 CG Incline Press 3 x 15,15,12 (135)
D2.) Reverse Grip Curl 3 x 15,15,12 (55)
E1.) Incline Reverse Crunch 3 x 10
E2.) Torso twist w/ plate 3 x 12
2/2/07 Friday
Didn’t get to lift Thursday night, had a big test to study for, plus had no time with getting a job in place, rushing around doing other things, etc… I got some good work done today though.
I went to lift at my school’s weight room. Good thing about it is that they have the platforms for the oly’s, so that’s a plus. Bad was that the football skill guys were lifting and the gym only has 2 platforms and 2 squat racks. So you can imagine the crowd that was in there and EVERYONE trying to get in cleans and squat. By the time I was done with my squats, I only had 20 minutes left before they kicked everyone out for the next class.
A1.) Power Clean 3 x 4,4,3 (185, 195, 205) Pretty easy, will increase the weights next week.
B1.) Full Back Squat 6,2,6,2,6 (6 x 230, 2 x 275, 6 x 255, 2 x 300, 6 x 265)
C1.) Weighted Pull-Up 8,4,8,4 (8 x 25, 4 x 40, 8 x 35, 4 x 45)
All I had time for, unfortunatley. I was glad I got in the big main lifts though. Feeling strong, cleans are feeling explosive.
SUPERBOWL SUNDAY! Go Colts!! (Sorry B, 
)
2/5/07 Monday
Speed (Linear)
-3 x 20 Falling Start 90 seconds bt reps.
-3 x 20 3 point w/ tire resistance 120 seconds bt reps
-3 x 30 3 point 120 seconds bt reps.
-4 x 10a-10b-10c-10d 150 seconds bt reps.
I got a comment today from someone running on the track while I was doing my 30’s. “Hey man are you a sprinter? You’re haulin ass bro”. Haha, I just said thanks, appreciate it.
Weights
A1.) Snatch Grip DL 4,2,4,2 (4 x 335, 2 x 365, 4 x 350, 2 x 370) That 370 took a few tries but I finally got the 2nd rep.
A2.) Hang Snatch 4 x 3 (125)
B1.) Single DB Row 8,4,8,4 (8 x 85’s, 4 x 100’s, 8 x 90’s, 4 x 105’s)
B2.) Bench Press 6,2,6,2 (6 x 225, 2 x 245, 6 x 230, 2 x 255) No real spot again so I was iffy on going up in weight, plus me having to take the bar off the rack instead of a lift-off takes a bit out of ya. Oh well
C1.) Reverse BB Lunge 3 x 8 (165, 175, 185)
C2.) Bent Row 3 x 8 (155)
BW: 187
hows things coming alone with ur training? what kind of gains have seen (increase bw, strength etc)?
Well this is week 8 (I believe) and have gained about 7-9 lbs. with no real visible gain in bf. I don’t have calipers so I have no clue but I’m lean.
Strength has gone way up, continues to go up each week; I’m back to where I was in the summertime pretty much. Definitley see a change in the posterior chain (size, strength, etc). I notice a big positive change in speed as well from doing the types of speed work I have been doing. Plus I’m finally getting the hang of full back squats and I like these much more now.
Every week is better than the last. So far, so good.
im sure ur hip dom day is really helping ur post chain?
Haha yep, sure is. The snatch deadlifts and reverse lunges are hitting it hard. Plus on Thursdays I have RDLs and GHR so Im gettin a pretty good amount or PC work in. Oh yeah Power cleans too!
at what stage will ur trainer add in jump squats and speed squats? also how do feel with training total body 4 days per week?
I’m not so sure, as this is really just my third block of my general strength phase. He does add comments here at times, so maybe he can answer your question next time he posts here.
The split right now is unique-- it’s something I have never done before. The thing about this split is that Monday and Friday are the CNS Hi Intensive days, while Tuesday and Thursday are really just bb type stuff (as you can see, mainly all in the 10-15 rep range). So far it has been showing good results. And it really isn’t “Total Body” if you break it down by the dominance of the lifts and planes…
For example, Monday= HI CNS, Hip Dominant/Horizontal Push-Pull/Aux, while Tuesday=LOW CNS, Quad Dominant/Vertical Push-Pull/Arms. It is something I have never done before or probably would’ve even thought of, but it is working for me.
oh i didnt know which training block u were in. i just called it total body bc of the lifts/body parts u r training, i remember in college we always did ol’s/squat/push/pull each workout and it worked well.
2/6/07 Quad Dominant Lower/Upper Vert Push-Pull/Arms
A1.) Full Front Squat 8 x 3 (185) Feelin pretty easy, then again it’s just about 70% so it should be.
B1.) Single Arm Pulldown 4 x 12 (80)
B2.) Bent Press 4 x 10 (40’s)
C1.) DB Split Squat 2 x 15 (50’s) These are brutal
D1.) Reverse Grip BB Curl 3 x 15 (55)
D2.) Top 3/4 CG Incline Bench 3 x 15 (140)
E1.) Incline Reverse Crunch 3 x 15
E2.) Torso Twist w/ plate 3 x 15
Start my new job next week too. Got my first anatomy midterm back, 73%. Not too bad, especially as this was the first one and had no idea what to expect as far as format. Part that killed me was the essay but even that was decent. Class average was 70%, so I’m glad it was at least above that. I think the highest score was a 85%?
Ah ok, I see where you’re comin from. Yeah it works well, I like the 4 day routine.
yeh i like the program also bc our college strength coach use to say, u never play fb with ur upper body one day then lower body next day - its always total body so why not train that way.
2/8/07
A1.) RDL 6 x 4 (205)
A2.) Natural GHR In-and-Out 6 x 4
B1.) Seated Cable Row (Palms Down) 4 x 12 (135)
B2.) Weighted Dips 4 x 15 (+30 lbs. attatched)
C1.) DB Ext. Rotation 4 x 10 (20)
D1.) Low Cable Crunch 4 x 12