10/14/08
Warm up A
tempo 12x100 30sec rest bt reps.
Bench Press 6x2x85% (245)
DB Row 3x6x105’s
DB Shoulder Press 3x6x55’s
-Tempo nice and easy.
-No real soreness in the lower body except some mild DOMS in my hamstrings and traps.
-Had some nice pop on the bench press today on all sets.
-Slept for a good 8.5 hours last night so I feel rested and good to go.
Tat whaup fam. Shit on everyone!
I have a feeling I’ll have some pretty good test numbers come January 
10/15/08
Warm up A
20 min eliptical machine.
-Feel good today, I’m ready for tomorrow. Just a little sore in the upper body but that’s about it.
10/16/08
Speed
Warm up B
4x30 sled on grass
4x30 3 pt
2x3x60*, 1x2x60(20) 2 min/5 min
*Calf cramped up on rep 2 of set number 3, had to cut it short.
Jumps/Throws
4x20 Pogo Jump
10x OHB throw, 10x Height Throw
3x30 Running A’s (slow pace)
Weights
Power Clean 4x2x85% (195)
Depth Drop x5
Back Squat 3x2x85% (315)
Rocket Jump x3
Split Squat 2x6 (155)
Lunge Jump x3
GHR 3x10x+35 lbs
1-leg Box Jump x5
-Calf was fine for all the jumps, throws, just started to tighten up on the sprints and it was cold so didn’t want to risk anything.
-Cleans felt a little heavy first set, I was tired all day (not enough sleep last night + crappy eating habits today). Even felt sluggish in the warm up but once I got going I snapped right out of it and immediately felt better.
-Feeling really explosive on all the jumps and throws lately, I’m liking that.
10/17/08
Warm up A
7x200 tempo
Bench Press 6x2x245
DB Shoulder Press 3x6x55’s
Pull Up 3x6x+50 lbs.
10/20/08
Warm up B
Speed
3x30 sled
2x30 3 pt
3x20 efe
1x60 (30)
Throws/Jumps
OHB x10, Height Throw x10 (16 lb ball)
4x20 Pogo Jump
Weights
Power Clean 3x2x90% (205)
Continuous Box Jump x5
Back Squat 3x2x90% (335)
Box Jump x3, 42", 44", 45"
RDL 3x5 (265)
Bounds x5
1 Leg Hyper 3x10
1 Leg Box Jump x5/leg
-Really good day today, speed work I felt flyin. Felt like I was getting some good starts on the 3 point starts, and my ground contact times feel shorter as well.
-Noticing better lift and hip height as also.
-Weights were good, starting to get tough but very pleased with how they went today.
-Box jumps are gettin up there too.
-Overall good day, tired though.
Hope you are enjoying your rest day, are you ready for thursday power clean 102%?
10/21/08
Tempo
Warm up A
8x150 rest 45 seconds bt reps.
Weights
Bench Press 3x2x90% (260)
DB Row 3x6x100’s
DB Shoulder Press 3x6x60’s
-Good day, feelin good. Bench reps pretty solid. DB shoulder press is pretty damn hard I must say (I do them standing).
-Rest day tomorrow!
Yeah man I’m ready to do it big!
10/23/08
Speed
Warmup B
3x30 sled
4x30 3 point
3x3x60 (20) 2 minutes/5 minutes
Pogo jumps 4x20
mb throws OHB x10, Height x10
Running A’s 3x30
Weights
Power Clean work up to 102%- Attempted 4 powercleans at 236 pounds, all misses. Every rep was caught in the rock bottom/front squat position, just had trouble completing the lift/standing up :mad:
Depth Drop x3
Back Squat 2x2x90%
Rocket Jump x3
Split Squat 2x6x165
Lunge Jump x3
Glute Ham Raise 3x10x+45 lbs
1 leg box jump x5/leg
-Gotta keep workin at that clean. My speed session was went well, may have taken a bit outta me. I only had about 30-40 minutes between speed/weights. I’m so damn close to a PR!
-Right achilles is a little sore today? Not sure from what… Right near the heel.
still waiting for vid…
Keep workin on that clean man. You gonna get it soon. Burn baby burn!
all tech problems with all the strength gains etc it shouldnt be a problem.
I’ll get one next week I haven’t had access to a camera.
Perhaps the first thing you should do if you are attempting to powerclean 102% is to actually do a movement which would result in a power clean. vis a vis catch the bar not in a rock bottom squat ergo that would be the same as attempting a wide grip bench with your hands 6 inches apart on the bar, not gunna happen.
Not sure what you’re implying. I always perform powercleans the way they’re supposed to be done; however since this weight is 102% of my 1RM, the catch obviously is going to be lower than usual. I didn’t do that on purpose it just happened that way. Thanks.
I am saying if it is rock bottom the terminology is clean not power clean.
A power clean consists of a partial rather than full squat. And therefore if you are catching in the rock bottom position you are not power cleaning but rather cleaning.
I understand the terminology and the difference. I didn’t intend to catch it that low, it just so happened that I had to drop under the bar that low to make the catch.
10/24/08
7x200/rest 90 seconds (tempo)
Bench Press 2x2x90%
Pull Up 3x6x+55 lbs.
DB Shoulder Press 3x6x60’s
Looking forward to the weekend/rest days. I feel good up to now, mild soreness in quads/glutes/hamstrings and traps.
what do you think the problem is with your pc?
How does this stack look WR? My crap finished today which means I gotta convince the parents to buy me another stack =(
ON OptiMen Multi
ON NitroCore24 Protein Blend
ON ZMA
NOW 15lbs Dextrose
NOW Omega 3-6-9
Looks good to me. Got your basics covered.
10/27/08
Speed
2x30 Sled
2x30 3 pt
4x20 efe
2x60 (30)
Jumps/Throws
4x5 Hurdle Hop w/ emphasis on sticking the landing (lowest setting on hurdles)
OHB x10, Height Throw x10
Weights
Power Clean 50%x2x2 60%x2 70%x2 75%x3x2
Continuous Box Jump x5
Back Squat 3x3x60% (225)
Box Jump x3 (43", 45", 48")
RDL 3x5 (270)
Bounds x5
-Speed stuff is starting to feel really smooth and effortless. Feel real light on my feet.
-Got my last set of powercleans and box jumps on film, I’ll try to get them uploaded later this week.
-Felt good to deload a little with the weights for sure.