how did the pc and sq feel today?
If you dont mind me asking since I am a noob, what is GHR? lol
They both felt good man, felt lighter today. The cleans felt like they were comin up alot faster.
Lol no prob, we all were at one time.
GHR = Glute-Ham Raise.
should post vids of ur pc.
I’ll get some vids up next week, no prob.
your pc tech must be kinda bad, bc with your squat and slj strength i would think at least 245-275.
lol wow that simple? I thought it was growth hormone receptors for some reason lmao
But now I know. lol
LOL I’ve never heard that. You made my night.
Yeah it probably could use some work. I’ll get some vids up next week so I can get a good assessment of what’s right/wrong.
lol Yeah Im good at that. Im here to give you guys a good laugh. 
By the way, I read the advice you gave to Track_man on his lifting set up.
I got mine from bodybuilding.com and tinkered around with it.
http://www.bodybuilding.com/fun/dennis1.htm#5
(the first, 4 wk one)
Now, I changed it up (with advice from Chupa) and got rid of some stuff because it was redundant. Tell me what you think of the new set up from the old one bro. What other changes should I make?
Eh…I’ve seen worse but still doesn’t look optimal to me. What phase are you in currently? It seems to me your training is a bit sporadic. Don’t really like bb.com, except for they have pretty good deals on supplements…
The one thing that sticks out to me is the deadlifts on Day 1… I would keep the deadlift reps 6 or less, and it needs to be put first in the workout. The more demanding/taxing the exercise the higher priority in the training session.
10/10/08
Warm up A
tempo 7x200/rest 90 seconds bt reps.
Bench Press 4x3x80%
Pull Up 3x6x+45 lbs.
DB Shoulder Press 3x6x50’s
GPP. SPP in 2 weeks. And yes, I did move up the deadlifts. I just haven’t moved it up in the paper.
10/13/08
Speed
Warm up B
3x30 sled
2x30 3 pt
2x20 efe
2x20 fef
Throws/Jumps
OHBx10, Heightx10- 16 lb ball.
4x20 Pogo Jump
Weights
Power clean 4x2x85% (195)
Continuous Box Jump x5
Back Squat 3x2x85% (315)
Box Jump x3- 40", 42", 44"
RDL 3x5x265
Bounds x5
1-leg hyper 3x10
1-leg box jump x5
-On the sprints today, felt like I was getting more vertical/up and down action and lift off the track, especially on the fef and efe runs.
-Feels like I am getting further distances on the throws, the ball definitely is feeling lighter. May move up to a heavier ball?
-Pretty happy with the back squats because my back really didn’t hurt much and didn’t feel as heavy as I though it would.
-Overall from today I felt good, I do have some slight lateral left knee pain, not sure what from. More of an aching feeling than anything.
Have you spoken with the strength coach? Are you guys during any pre testing in jan? With the program you are during you should be able to put up some good test numbers.
Not yet, gotta get my physical this week; already filled out all the paperwork and everything else. Not sure about the pre-testing stuff in Jan, but I agree I should have some good numbers coming in if they are testing.
I hope they do pre test, so you can make a splash with test numbers at ur position.
Just talked to a friend of mine who plays, he said they test squat, bench, clean, broad jump, vert, and maybe 40.