Don’t worry about BF, I am a fat ass also.
WR told me that too. It’s skill that matters and it definitely is paying off. That work I put in is making me the best sprinter on the team…2nd best right now…and definitely a relay spot…
What do you think the benefits are of using a box over a safer standing or running vertical?
Maybe its his training location? What would be a safer standing jump?
Regular vertical jumps or running jumps onto a mat, grass, high jump mat, lower boxes, et al
the box jumps should be done on a 36-38in box, I guess it was a miscommunication .
Oh my mistake then, thought I was going for height on the box jumps- my fault.
11/10/08
Speed
3x30 sled
2x30 3pt
3x20 Fly (40 buildup prior to fly)
2x60 (40)
Hurdle Hops stick 5x5
mb throws x20
-It was cold out today, glad I brought the long tights with me.
-Unfortunately couldn’t get anyone out to time me today, noone even at the track :mad:
-In terms of how I felt, I’d say today went fairly well. Started to feel real good once I got going with the 3 pt 30’s; felt the best in the last flying 20 and the 60’s.
Weights
Power Clean 115x2x2, 138x2, 161x2, 185x2, 195x1, 207x1, 220xmiss, 220x1 (hard)
Continuous Box Jump x5 (12" box)
Back Squat 3x2x335
Box Jump x3 (45")
RDL 3x5x275
1 Leg Box Jump x5 (12" box)
-Missed last rep at 220 on first try, second try was good; tough rep but caught.
-First set of squats a little hard, last two were much easier.
-RDL’s felt good, gonna keep bumping that up next week.
11/11/08
Warm up A
Bench Press 4x2x90% (260)
Db Row 3x6x105’s
Db Shoulder Press 3x6x60’s
Tempo 8x150, rest 45 seconds bt reps.
-Short and sweet today. Glutes/Hamstrings a little sore, mild soreness in traps/upper back also.
11/12/08
Off, just some light static stretching of the legs and self massage here and there. I feel good though. Ready for a good day tomorrow.
Got my BF% tested today in ex phys lab, bio electrical impedance analysis gave 10.8% reading (using 4 electrodes 2 at the foot/ankle and 2 hand/wrist); hydrostatic weighing measurement was 7.98% I believe, and 7-site caliper reading was ~8.1-8.2%. I’m going to get a DEXA scan soon to help out a research project so that should give another measurement, but I think that the hyrdostatic tank measurement is most accurate of the 3 so far (5’10" 180 lbs this morning).
11/13/08
Speed
3x30 sled
4x40 3 point
2x3x60 (30) 3min/7min
Jumps/Throws
Hurdle hops 5x5 (stick landing)
OHB Throw x10, Height x10 (16 lb)
Running A’s 3x30
Weights
Clean Pull 3x2x110%
Depth Drop x3 12" box
Back Squat 2x2x90%
Rocket Jump x3
Reactive GHR 3x10
Split Jump x3
-Speed work felt very fast, noone to time/film today yet again-- too bad because the 40’s felt really fast. The split 60’s reps all felt equally as fast, if not faster as the set progressed.
-Weights good, not much else to say. Back was bothering me just a little during squats but ice later helped that.
11/14/08
Tempo 7x200, 90 sec rest bt reps.
Bench Press 2x2x90%
Pull Up 3x6x (+65,+65,+67.5)
DB Shoulder Press 3x6x65’s
-Right shoulder a little sore afterwards, but bench stuff felt good during.
-Happy with the pull ups, keep increasing those week to week.
11/18/08
Warm up B
Power Clean 115x2, 138x2, 160x2, 184x1, 200x1, 210x1, 226x1, 230x1 (%=50, 60, 70, 80, 87.5, 92.5, 97.5, 100)
Speed
2x30 sled
2x30 3 pt
3xFly 20 (40m buildup)
2x60 (40)
Jumps/Throws
5x5 hurdle hop
OHB x10
1 hop x5
2 hop x5
Back Squat 2x1x95% (350)
RDL 3x5x280
-Cleans felt light up until the last couple sets. 226 went up fairly well, caught it clean. 230 was tough but got it with a little struggle–catch was a little lower than I’d like but managed to get it. Did this prior to speed work.
-Speed stuff felt great today; was getting dark out when I was halfway through but had a little bit of light out from the parking garage close by. I’m feeling really really good out there.
-Pretty happy with how the squats felt; they were tough but I was really pleased with the depth. 2nd set much easier than the first in terms of bar speed.
-With how I’m feeling lately I should be able to post some great speed and lifting numbers in the next couple weeks for testing/max week.
I would love to see the power clean tech.
I know, it isn’t the greatest obviously-- I should be able to do at least 240-245 right now based on the strength numbers. I can’t find the damn USB cable to upload the vids, plus the camera I used is the one at work so I’ll have to ask one of the guys where the cable is to upload.
Im not talking about the 100% set but your overall tech at 70-80%.
OH ok, well I will try to get some vids up soon to get some feedback, as soon as I find the damn cable 
11/19/08
Bench Press 5x1x95% (275)
DB Row 3x6x110’s
DB Shoulder Press 3x6x65’s
Tempo/Throws
Warm up A
9x200 ext tempo/60 sec rest; on grass.
300 Med Ball throws- 10 lb med ball (20 chest, 20 side-l, 20 side-r, 20 shot-l, 20 shot-r x3)
200 various abs (25 med ball sit up, 25 side plank sit up-r, 25 side plank sit up-l, 25 russian twist w/ med ball x2)
-Good day, I feel refreshed after that.
-Bench stuff pretty easy with a relatively heavy weight; had no trouble with the first 3 sets, last 2 were a little more struggle but completed every rep- no spot either, little risky there but had no troubles today. That’s the lightest 275 has felt in a long time.
When I turned 40, I decided to try masters track and go back to my “glory” days as a small college long jumper. I hadn’t trained for 19 years. So I started doing some weights (didn’t know what the hell I was doing, using leg press machine, etc.) And I started doing sprints. And I built a box out of plywood to do box jumps of one sort or another. So one day, I put this box out on the infield of my local track and was doing jumps. Well, fatigue led me to finally land on the edge of the box instead of the center. The box flipped, so did I, and I landed on my back on top of it. Since I had not constructed the box very well, it partially collapsed when I hit with me kind of stuck in it. Bruised ribs, bruised kidney, broken wrist, and a shock reaction. Oooooweee that was fun! A guy who had been watching me with wonder or amusement came to check on me. He asked if I needed aid. I of course said no and said I could drive myself home (about 4 miles). He followed me all the way home and explained to my wife what had happened to me. Nice fellow. I am sure there is a lesson in here somewhere.
WR or tam, is it ok that I add a fat burner with my supps to aid me in more fat loss?
What kind of fat burners? I dont see a problem just watch out for cns burnout.