Thanks!

January 2, 2011
Happy New Year! Had no time to write in the journal but I'll summarize everything in here. During New Year's Eve, I did 6x6 of Jump Squats and Split Jumps (no weights) then 2x10 of single leg sitting jumps and 3x10 two legged sitting jumps just before lifting weights! And I did those with full effort! Man! I was already fatigued before doing the

• 5x5 Deadlift at 210lbs!
• 3x5 Jump Squats at 120lbs!
• 3x5 Box Squats at 130lbs
• 2x4 Power Clean at 90 and 100lbs
• 2x4 Power Snatches at 55lbs

After those I felt like I'm gonna die and I had no time to do the core work-out because there was a congregational prayer held at our church at 6 pm and I just finished the work-out at 5 pm. Good thing it was New Year's Eve cause it means there are tons of food to eat!

On Jan.1, 2011, i was not able to do anyof the work-out because my family went to a resort. Instead of doing the recovery 6x 125m light up hill sprint, i went back and forth in the swimming pool for many repetitions.

I look forward to go back to my campus to continue my training uninterrupted.

Uhm, the program calls for 50% of Monday's Max for the weight of the Jump Squats. And I asked Adam Link what Monday's Max means and he said it is 1rm. So, 120lbs is 50% of my 1rm. He also commented that my focus should be moving the weights fast and not jumping high. My box squat is 60% of my max box squat which I haven't test yet, i just estimated the number.

What do you think Andrew?

Ow okay, Thanks! I am having a hard time to access the net here in campus so I'll post every two days or every weekend. Here is my log for Jan 3 and 4.

4th Week of the first Phase
Jan. 3, 2011
   I was EXHAUSTED   after this work-out! And finally I have completed every exercise because I'm back in Campus which is complete in equipments! I did:
6x100m Up Hill Sprints
5x5 Squats:95kls (Almost died in the last set)
4x5 RDL: 87.5 kls
4x10 Glute Ham Rause
5x6 Cable Hip Raise:30 lbs
3x15 Reverse Crunches
3x10 Sit-Ups
3x12 Superman
3x1:00 flank
2x1:00 side flanks

Started around 4pm and finished at 7! hahahaha

Jan 4, 2010(Tuesday)
   I was only able to sleep for about 5 hours last night because I have to wake up around 5:30 am to prepare myself before going to the campus. But it didn't hurt my perforamnce for the training today. I did the Dynamic Warm-Up before doing the Tempo runs (25 ON/ 35 OFF) for 3x5! There was 5 mins. of rest in between sets. Then I did 3x10 Burpees with jump for height! Omen, I was fatigued but I have faith in Adam Link's program because I already increased my max squat by 12.5 kls! YEAH! My weightlifting work-out is as follows:

4x5 Military Press: 72.5 lbs/ 75lbs alternate
5x6 Pull-Ups
5x5 Bench Press: 120lbs
5x4 Bent Over Barbell Rows: 105lbs

After my work-out and stretching, my lower leg, the quads, hamstring and buttocks suddenly became sore. I don't know why but maybe it's normal. Then I drank 250ml of Milk even though I have small symptoms of Lactose Intolerance. Just a petite diarrhea and it does not do me any harm. Then after an hour I ate a big dinner! 3 servings of rice with chicken soup(sinampalukan) and fried beef with two eggs(tapsiloglog)! Life is truly good. Even If I am always the last to finish in our campus' gym..... Emo hahaha. My work-out buddy can't come because he is sick. I wish him good health.

Jan. 5, 2011
Finally got 8 hours of sleep. There is no particular work-out on this day. I just did the Dynamic Warm-Up then Stretch. And I felt sleepy before the Warm-Up but great after.

Jan. 6, 2011
Only got 4 hours of sleep because I needed to wake up early so that I could review for my Math Exam. Damn that test. I ate a balot (pre-matured duck egg, you could see the little duck inside) in the morning and it was yummy! . Did 6x6 jump squats and Split Jumps (Max Effort Every Rep of Every Set! ) and 5xsitting jumps(2 each leg and 3 of both legs).
5x5 Deadlift :97.5kls
3x5 Jump Squats(Speed Squats) : 55kls
3x5 Box Squats: 65kls
2x4 Power Cleans: 95lbs
2x4 Power Snatches: 55lbs
Then Core work-outs

Ateralot after the work-outs. My left Knee felt a little swollen but didn't bother me much

Jan 7,2011 (Friday)
Got enough sleep. Ate 2 Balot in the morning. Was very lazy before doing the dynamic Warm-up and 10x125m light hill incline sprints but did it anyways. Then I began to feel a slight pain my right side of my left knee. I wore my knee supprt and after a few minutes I arrived in our campus' gym and the pain was gone. I did:
3x6 Explosive Dips
5x5 barbell shrugs: 50lbs
4x5 Push Jerk
4x5 Lawnmowers
5x6 hanging bent leg raises
then core

Wasn't able to do the full stretching because I need to go home and it was getting late.

Jan 8, 2011
rest day. I do not feel any pain in my left knee.

Jan. 17, 2011 (Monday)
Felt excited for today's work-out. A bit still wary about my tight hip but all through out my work-out it didn't show up.
For the plyometrics part:
6x60m Up hill sprints (100% speed)
--Had to bike for 5-10mins to our campus gym
For the Weightlifting Part:
Squats:
-Warm up to 115kls, My first try is a failure but the second was a success (Phase 1's max)
-3x10 of 57.5kls
---I forgot to hit my glutes!!! I didn't do any glute activation exercise because there were not any in this week for squats! I need to add a glute activator next time to target my glutes! I hagte forgetting about my glutes!

Push Jerks:
-Warm Up to 92.5 lbs
-3x10 of 50lbs
--My glutes was energized in this exercised.

Flying Step-Ups
-Warm up to 50lbs(per hand)
-2x6 35lbs
-1x6 30lbs
---My body could not withstand the 35lbs

Hanging Bent Leg Raise
-3x6 35lbs

Then Core.

I felt a little dissapointed about this work-out because first, I didn't target my glutes in my squats and second I didn't feel exhausted. I didn't feel exhausted because that should be so, Phase 2 is lighter so my body could recover from Phase 1. BTW this week (6th week) is the start of Phase 2.My first complain, is my own fault. I will fix in in my next Squatting day.


Jan. 18, 2011
Started a bit late for today, around 5:00pm. I rushed my dynamic warm-up that's why after it, I was so pumped up and really ready tot he work-out! I even thought I could run and jump very fast. I'll try to do the warm-up at this pace next time to achieve this feeling,
Plyometrics:
8x8 tuck jumps
2x8 split squats

Weight training:
Bench press
-warm up to 160lbs
-3x10 80lbs

Pull-Ups Iso Holds 3 positions
-4x4secs

Pull-Ups Explosive
-3x6

Standing Bb. Rows
-warm up to 130lbs
-4x5 100lbs

Did the core.

My work-out for today is fine and I'm glad I did it fully and explosively. I don't care as much for my upper body work-out compared to my lower body work-out.



Jan. 20, 2011(Thurs)
I was only able to sleep for about 6 hours. Around 4pm, I was very very sleepy and tired but I continued with my work-out and dynamic warm-up. Even after the warm-up I felt sleepy and tired but again I pushed through with my plyometrics and weight lifting.
I did: 3x10 of Reactive Jumps (Jump on a box, immedietely jump up, stepp off and take 2 leap frogs)
2x10 sitted jumps (one leg)
3x10 sitted jumps (two legs)

Even after those I felt sleepy.

I did:
5x5secs hold Glute bridges
2x5 secs hold machine glute activator(don't relleay nknow the name)
Then:
3x10 50lbs Push Jerks

Then I ate a Fudgee bar(chocolate cake) then miraclously I woke up from my sleepyness!

3x10 Squats 57.5kls
---At last I targeted my glutes, I did what you said about the squatting form and I have a video to show. Please critique it ^_^.

3x6 Power Cleans 35kls
3x8 speed hanging bent leg raises

Did the core.

I ate alot after this work-out!

Jan 22, 2011(Friday)
Felt a little fatigued and sleepy beofre the dynamic warm-up. But was fine after it. Did 8x60m Light hill incline with 90% max speed. Had to bike to reach our gym for about 5-10mins.
Weight Training:
Military Press:
--Warm Up: 30lbsx3, 55lbsx3, 80lbsx2, 90lbsx1, 95lbsx1
--Working Set: 50lbs 3x10

Isometric Dips of 4x4secs
Explosive Dips: 3x6
Light Snatches:
--Warm Up: bar(20kls)x3, 22.5klsx3, 25klsx2, 30klsx1
--Working Set: 27.5kls 3x5

I did the core work-outs.

I really like Snatches and Cleans I really feel my glutes working explosively! I drank milk and chocolate milk after the work-out.

Jan 24, 2011
I followed the advice Adrew told me. I ate light before my work-out. I only ate a serving of siomai(4pieces) an hour before my work-out. I ate a fudgee bar (chocolate cake) before my weight lifting and I felt great! I will try to drink coffee on thursday.
Plyometrics:
Up Hill Sprints:
--3x60m
--5x30m
----Not really sure of the distance I covered on my sprints. I have no visual aid and I used a road beside the house I rent. I think I sprint a little nearer than I need to sprint. Then I had to bike, again, to the gym for about 5-10mins.

Weight Training:
-I did some glute activators before my work-out and I felt great. My butt is pumped!

Squats:
-Warm-Up: 30klsx3, 70klsx3, 90klsx2, 102.5klsx1, 110klsx1, 115klsx1 (Phase 1's Max)
-Working Set: 52.5kls 4x8
--I really felt my glutes working on those sets. BTW, I can't upload my video because I have no way to transfer it from my phone to my Pc. I'm still figuring how to.

Push Jerk:
-Warm-Up: 25lbsx3, 60lbsx3, 35klsx2, 42.5klsx2, 45klsx1, 50klsx1
-Working Set: 22.5kls 4x8
---I need to remember that I need to lock out my hips before pressing to transfer the force efficiently.

Flying Step-Ups;
-Warm--Up: 10lbsx2, 25lbsx2, 35lbsx1, 45lbsx1, 50lbsx1
-Working Set: 30lbs 3x6

Hanging Bent Leg Raise:
-Warm-Up: 20lbsx3, 30lbsx3
-Working Set: 40lbs 3x6

Did the Core.
--Is it Okay to eat while working out? I always take 2-3 hours to finsih my work-out and I eat a fudgee bar (chocolate cake) during my work-out.