So I've made other logs and have failed to update them consistently, but this time will be different. :icon_chee Stats: Age: 19 Weight: 175-180lbs Height: Between 5'10 and 5'11 Reach: Vertical (you will see later): Body Fat: Unknown Strength: I'm doing a slightly modified Bill Starr 5x5 Routine (M,W,F) along with AirAlert (Vertical Jump Program) Conditioning: Running/Playing basketball every off day of lifting (T,Th, Sat) Diet: I eat clean (Gourmet Nutrition (A++)) and try to pack as much protein in the day as I can Supplements: Whey protein, Creatine (sometimes), Mutli's, Fish Oil, Flax Oil, B-Complex, Muscle Milk (sometimes), ZMA (until I run out) Training: 5 days a week of 2-3 hour sessions of Muay thai and BJJ Goals: For Sept 08' Strength: Current/Future (All in lbs) Bench: 225/240 Squat: 295/350 Row: 200/? Deadlift: 335/405 Pclean: 145/185 Pullup: 5x5 BW/5x5 w/ +25 Dunk a basketball by next summer Be proficient at rolling and sparring at the end of the summer. Be able to put some combos together and smoothly attempt some basic submissions. In the distant future, fight. Routine (M,W,F) Format - Weights x reps x sets Workout 1 (Monday) Bench: (X)x5x5, (X)x2x1, (X)x1x1 Squat: (X)x5x5, (X)x2x1, (X)x1x1 Row: (X)x5x5, (X)x2x1, (X)x1x1 Weighted Situp: (X)x25x5 DB Presses: (X)x10X3 Workout 2 (Wednesday) Deadlift: (X)x5x5, (X)x2x1, (X)x1x1 Military press: (X)x5x5, (X)x2x1, (X)x1x1 Pullups: Bodyweight x5x5 + (X) Clean: (X)x5x5, (X)x2x1, (X)x1x1 Dip: Bodyweightx10x5 + (X) Workout 3 (Friday) Bench: (X)x5x5, (X)x2x1, (X)x1x1 Squat: (X)x5x5, (X)x2x1, (X)x1x1 Row: (X)x5x5, (X)x2x1, (X)x1x1 Weighted Situp: (X)x25x5 DB Presses: (X)x10X3 Tuesday & Thursday Jump Rope 5, 2 min rounds Sherdogg Challenge (100p, 100s, 20c, 2mile) Basketball/Running Air Alert: Some vertical jump program my bro had purchased yearssss ago. Going to give it a go. Week Leap Ups, Calf Raises, Step Ups, Thrust Ups, Burnouts(wed) sets reps sets reps sets reps sets reps sets reps 1 2 25 2 10 2 10 2 15 1 100 2 1 50 2 20 2 15 2 20 1 200 3 1 75 2 25 2 15 2 25 1 300 4 1 75 2 30 2 20 2 30 1 400 5 2 50 2 35 2 20 2 35 1 500 6 1 100 2 40 2 25 2 40 1 600 7 1 125 2 45 2 25 2 50 1 700 8 2 75 2 50 2 30 2 60 1 800 9 2 100 2 55 2 30 2 70 1 900 10 2 125 2 60 2 35 2 80 1 1000 11 2 150 2 65 2 35 2 90 1 1100 12 2 200 2 70 2 40 2 100 1 1200 Training As of now until I start work 5/26/08 I've completed about a month of training before school started this year, and have started up again 5/19/08. I suck but I'm working hard. M: Muay thai 6-8, Grappling 8-9 T: Muay thai 9-11 or Muay thai 6:30-7:30, Grappling 7:30-9 W: Grappling 9-11 Th: Muay thai 9-10, Grappling 10-11 F: Muay thai 6:30-7:30 S & Sun: off Any comments/suggestions no matter how rude, inappropriate or embarrassing would be greatly appreciated (as long as it will help me)
5/26/08 (m)Bench 135*10 145*5 155*5 165*5 175*5 185*5 195*4 205*3 135*15 Squat 135*10 185*5 225*5 225*5 235*5 245*5 265*3 285*1 Row 135*10 145*5 145*5 155*5 65*5 165*5 185*5 185*4 Wsit 25*10*5 DB Press 55*10 60*10 65*10 instead 55*10, 60*7, 60*7 Felt strong for all of the main lifts (1st three), situps went well, but failed last two sets. DB presses were atrocious. I was dead from the other lifting.
Can you give a basic outline of the AirAlert program. I'm very interested to see what they have you do. Exercises with reps/sets and frequency will be great.
can you follow the numbers above? The first number is week, then starts sets/reps, sets/reps etc of the workouts listen above in that order. Air Alert II - The Complete Vertical Jump Program For air alert ^^^^
Just completed air alert Did about 2.5x the amount required for today. Step ups and leap ups burned my quads like a bitch. The calf raises and thrust ups were not difficult at all. Jesus christ I am sweating like I just ran 15 miles. Good stuff. (Its probably not a good idea to be doing this on the same day I do squats. oh well.) Leap Ups, Calf Raises, Step Ups, Thrust Ups sets reps sets reps sets reps sets reps 2 25 2 10 2 10 2 15
Stick with it man. I'm the same way, every time I start making some gains I get lazy and give up for a while. How'd the rack turn out anyway?
oh the rack. its very nice. I'll post some pictures as soon as I take some. I just cannot work out at home - no motivation. The rack will be for days I cannot make it to the gym. Thanks again for the guidelines. its not that I give up lifting... its that i give up the log.. haha
5/27/08 Played basketball from 6:45-9 today. Boy am I tired. Class 9-11 tomorrow along with workout & air alert. Need sleep.
5/28/08 (w)Deadlift 135*10 225*5 225*5 225*5 265*5 275*5 Mil Press 95*10 105*5 115*5 125*5 135*5 140*1 140*1 Pullup bw 5*5 Pclean 135*5*5 140*2 145*1 Dip bw*10*4, 25lbs*7*1 Played basketball for 45 mins Then did Air Alert... my legs are screaming
(f)Bench 135*10 165*5 175*5 185*5*3 205*1 215*1 225*1 (fail) Squat 225*5*5 275*1 Row 155*5*5 Wsit 25lbs DB Press 55*10 60*10 65*10 Shrug 135*10 225*10 225*10 225*10 250*5
