CURRENT GOALS
1/13/11 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES
1/13/11 upcoming
1/20/11 3x6x235 squats
1/27/11 (2) 5x255 MSEM
1/30/11 27.5" SVJ
3/29/11 31" RVJ
5/30/11 6x245 squats parallel box
6/1/11 6x255 squats parallel box
6/5/11 1x285 (parallel)
7/2/11 8x275 MSEM
7/18/11 3x285 MSEM
1/9/12 4X265 ATG squat
2/19/12 4x270 squat
5/6/12 4X275 squat

BODYWEIGHT
1/13/11 181.8
1/15/11 181.4
1/17/11 182.4
1/18/11 182.8
1/20/11 181.8
1/21/11 182.0
1/24/11 182.0
1/25/11 179.2
1/27/11 179.8
1/28/11 179.8
1/30/11 180.1
2/1/11 180.0
2/3/11 180.2
2/6/11 180.6
2/8/11 180.6
2/10/11 179.9
2/12/11 180.2
2/13/11 180.4
2/19/11 177.0
2/21/11 174.6
2/22/11 173.8
2/23/11 174.6
2/27/11 174.6
3/1/11 175.6
3/3/11 174.6
3/6/11 175.0
3/8/11 175.0
3/10/11 174.8
3/13/11 176.2
3/15/11 176.0
3/22/11 171.6
3/27/11 171.4
3/29/11 170.6
3/31/11 170.6
4/3/11 171.8
4/5/11 170.0
4/7/11 172.0
4/10/11 171.4
4/17/11 170.6
4/21/11 171.0
4/26/11 171.4
4/28/11 171.6
5/3/11 170.3
5/10/11 172.6
5/14/11 170.4
5/21/11 173.2
5/24/11 174.2
5/26/11 174.2
5/30/11 174.6
6/1/11 175.0
6/7/11 175.0
6/9/11 177.2
6/12/11 174.2
6/16/11 178.8
6/23/11 175.4
6/28/11 177.2
7/2/11 176.2
7/7/11 176.4
7/12/11 174.4
7/15/11 175.4
7/19/11 177.0
7/23/11 174.8
7/26/11 174.6
7/28/11 176.0
7/31/11 172.6
8/2/11 173.8
8/4/11 173.8
8/6/11 173.4
8/9/11 172.2
8/11/11 172.2
8/15/11 173.6
8/18/11 172.6
8/21/11 169.4
8/22/11 172.0
8/27/11 169.2
8/28/11 170.0
9/3/11 168.8
9/7/11 169.6
9/13/11 170.4
9/17/11 169.4
9/20/11 167.4
9/23/11 168.4
9/27/11 168.0
10/1/11 164.4
10/4/11 167.6
10/9/11 168.6
10/11/11 167.6
10/14/11 167.8
10/17/11 171.0
10/18/11 170.0
10/21/11 168.8
10/22/11 168.0
10/23/11 167.6
10/25/11 169.2
10/27/11 168.0
10/28/11 167.6
11/1/11 168.4
11/3/11 169.4
11/4/11 169.6
11/5/11 168.4
11/6/11 168.6
11/8/11 169.2
11/10/11 168.8
11/12/11 169.4
11/13/11 169.2
11/15/11 170.5
11/17/11 170.0
11/18/11 169.8
11/19/11 169.8
11/20/11 170.2
11/22/11 170.5
11/27/11 170.8
12/2/11 171.2
12/4/11 172.0
12/6/11 172.6
12/8/11 172.4
12/9/11 171.8
12/10/11 171.4
12/11/11 171.2
12/13/11 172.0
12/15/11 175.0
12/17/11 173.4
12/18/11 172.6
12/20/11 174.8
12/22/11 174.8
12/26/11 176.4
12/28/11 178.2
12/30/11 176.4
1/2/12 176.4
1/3/12 177.2
1/6/12 177.0
1/7/12 175.0
1/9/12 178.0
1/11/12 177.4
1/13/12 177.2
1/14/12 176.4
1/15/12 176.8
1/19/12 178.0
1/23/12 180.4
1/24/12 178.4
1/26/12 176.8
1/27/12 176.6
1/28/12 176.4
1/29/12 177.4
1/30/12 177.8
2/2/12 179.0
2/4/12 179.0
2/5/12 178.6
2/7/12 178.4
2/9/12 178.2
2/10/12 177.2
2/11/12 176.0
2/13/12 179.0
2/14/12 179.0
2/15/12 180.0
2/17/12 176.4
2/19/12 175.6
2/21/12 178.2
2/23/12 176.4
2/25/12 177.2
2/26/12 177.8
3/16/12 175.4
3/18/12 175.8
3/20/12 176.4
3/25/12 176.6
3/26/12 177.4
3/27/12 174.6
3/29/12 173.0
4/1/12 174.6
4/2/12 174.0
4/4/12 171.8
4/9/12 174.2
4/12/12 174.2
4/14/12 173.8
4/16/12 173.8
4/19/12 173.4
4/23/12 172.4
4/26/12 171.2
5/1/12 172.2
5/4/12 170.2
5/6/12 169.8
5/8/12 169.2



EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
1/30/11 Jump/ 9' dunk
2/12/11 jump/dunk http://www.youtube.com/watch?v=qqdYbqeqQ78
2/18/11 jumps and dunks
5/12/11 jumps and dunks
6/4/11 jumps and dunks
6/6/11 jumps and dunks
6/14/11 jumps and dunks
7/31/11 jumps and dunks
8/11/11 jumps and dunks
8/18/11  jumps and dunks
8/21/11 jumps and dunks
8/26/11 jumps and dunks
8/27/11 jumps and dunks
9/3/11 jumps and dunks
9/6/11 jumps and dunks
9/20/11 jumps and dunks
10/18/11 jumps and dunks
11/10/11 jumps and dunks
3/24/12 jumps
4/28/12 jumps ~ 40
5/4/12 jumps ~40


SQUATTING
1/13/11 squats 185x4, 235x5, (2) 235x4, 135x20
1/17/11 jump squats 80# 3x5. 185x5, 225x2. MSEM 8x245. MSEM 6x245 - PR
1/20/11 jump squats 85# 3x5. squats 3x185,6x225,(3) 6x235 -PR
1/24/11 jump squats 85# 1x6. squats 4x185,6x225, 6x235, 5x235, 5x235
1/27/11 jump squats 80# 3x5 squats 5x185, 2x225. MSEM (2) 5x255.-PR  20x145.
2/3/11  jump squats 95# 3x5. squats 5x185, 3x225, 6x235, 3x245, 4x245, 20x145.
2/6/11  jump squats 95# 3x5. squats 5x185, 2x225, 3x245, 3x245, 6x235, 20x155.
2/10/11  jump squats 95# 3x5. squats 5x185, 2x225, MSEM 6x255. MSEM 2x255, 20x165.
2/13/11 squats 5x185, 2x225, (3)4x240, 20x175
2/19/11 jump squats 95# 3x5. squats 5x185, 2x225, 4x245, 3x245, 1x245, 20x175.
2/23/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 5x255, 1x255, 4x225, 10x185.
2/27/11 jump squats 95# 3x5. squats 5x185, 5x225, 2x235(#3=fail)  box squats  3x8x225
3/3/11 jump squats 95# 2x5. squats 5x185, 6x225, 6x235, 3x235, 2x235, box squats 2x8x235
3/6/11 jump squats 95# 3x5. squats 5x185, 2x225, MSEM 1x255, MSEM 8x245, MSEM 5x245
3/10/11 jump squats 95# 2x5, squats 4x185, 6x225, 6x235, 3x235, 3x235, 15x175
3/13/11 jump squats 95# 3x5, squats 5x185, 6x225, 3x6x235
3/27/11  jump squats 95# 2x5, squats 5x185, 2x225, 1x255, 0x275, 2x225
3/31/11 squats 5x185, 6x225, 5x225, 3x225, 3x225
4/3/11 jump squats 95# 3x5, squats 10x185, 8x205, 8x205, 8x205
4/7/11 squats 6x185, 4x8x205
4/10/11 jump squats 95# 3x5,  squats 6x185, 3x10x205
4/14/11 squats 6x135, 4x185, 2x225, MSEM 5x250, failx250 on second set.
4/17/11 squats 5x185, 10x205, 10x205, 10x205
4/21/11 squats 5x185, 6x215, 10x205, 10x205
4/28/11 jump squats 95# 2x5, squats 5x185, 2x225 10x205, 10x205, 10x205
5/14/11 jump squats 90# 3x5, squats 10x135, 10x185, 3x205
5/21/11 squats 8x135, 3x4x225, 3x225
5/26/11 squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
5/30/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x235, 6x245 PR!!!!!!!!!!
6/1/11 squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
6/5/11 squats (parallel) 5x185, 4x225, 1x245, 1x265, 1x285 PR!, FAILx295, 6x225
6/9/11 squats (parallel) 5x185, 6x225, 6x245, 4x255, 4x255
6/12/11 jump squats 95# 1x5, squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
6/23/11 squat (parallel) 5x185, 4x225, 4x255, 4x255, 4x255, 12x205
6/28/11 squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
7/2/11 squat (parallel) 5x185, 4x225, 2x255, 8x275 MSEM PR!, 20x205 PR!
7/7/11 squat (parallel) 5x185, 3x225, 1x245, 4x245, 4x245, 4x245, 15x205
7/12/11 Squat 5x185, 5x225, 5x250, 5x250, 5x250.
7/15/11 squats 6x185, 4x225, 6x255, 6x255, 6x255, 20x205
7/18/11 squat 5x185, 4x225, 1x265, 3x285 MSEM PR, 20x205.
7/23/11 squat 5x185, 4x225, 3x255, 3x255, 3x255, 20x205
7/28/11 jump squats 95# 2x5. squats 5x185, 3x225, 1x265, 4x255, 4x255, 4x255.
7/31/11 jump squats 95# 3x5, squats 5x185, 3x225, 3x255, failx275, 20x205
8/4/11 jump squats 90# 3x5, squats 5x185, 4x225, 4x225, 4x225, 15x185
8/11/11  jump squats 90# 3x5
8/15/11 squat 5x205, 3x235, 5x255, 5x255, 5x255
8/18/11  jump squats 95# 3x5, squats 5x185, 5x225, 5x225
8/22/11 squats 5x185, 2x225, 6x255, 3x3x255.
8/27/11 squat 5x185, 3x225, 1x250
8/28/11 squats 5x185, 3x225, 3x3x255, 1x255.
9/3/11  jump squats 95# 3x5, squat 5x185, 3x225, 1x255, 2xfailx275
9/7/11 squat 6x185, 6x225, 6x235, 6x245
9/13/11 squat 8x185, 8x205, 8x225, 8x225
9/17/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x235
9/20/11 squat 6x135, 8x205, 8x225, 8x235, 2x235
9/23/11 jump squats 75# 3x6, deadlift 5x135, 5x185, 5x225, 5x245, 5x245
9/27/11 jump squats 85# 3x6, squat 6x135, 8x185, 8x225, 2x235, 8x235
10/1/11 deadlift 5x135, 5x205, 5x235, 5x245, 5x245
10/9/11 jumps squats rhythmic 45# 2x8, squats 5x195, 5x225, 5x245, 1x245, 5x225, 5x225
10/17/11 squat (full atg) 5x135, 5x185, 5x225, 1x225
10/23/11 jump squats 45# 2x6, squats 5x135, 5x185, 5x225, 5x245, 5x245
10/27/11 jump squats 45# 2x6, squat 5x135, 2x185, 2x225, 1x255, 1x275, 1x275
11/1/11 jump squats 45# 2x6, squat 5x135, 5x185, 5x225, 5x245, 5x245
11/6/11 jump squat 50# 3x6. squat (atg) 5x135, 5x185, 5x205, 3x225
11/13/11 jump squats 45# 2x8,  squats 8x135, 8x185, 8x205, 3x225, 2x225
11/17/11  jump squats 50# 2x5, squats 5x135, 3x185, 1x225, 1x245, 1x255
11/20/11 squats 3x185, 6x205, 4x225, 1x225, 3x225, 2x225, 1x225
11/27/11 squats 3x185, 3x205, 6x215, 6x215, 6x215
12/4/11 squat 6x165, 4x185, 6x205, 6x215, 3x225, 3x225
12/8/11 squat 3x165, 3x205, 2x225, 1x235, 1x245, 1x255, failx265
12/11/11 squat 3x165. 3x185, 2x205, 4x225, 7x195, 7x195
12/13/11 squat 5x165, 3x185, 2x205, 3x225
12/15/11 squat 5x165, 5x185, 3x205, 4x230, 7x200, 7x200
12/18/11 squats 5x165, 5x185, 3x205, 2x225, 1x245, 4x235, 7x205, 7x205
12/20/11 squat 5x165, 3x185, 2x215, 2x235
12/22/11 squat 5x165, 3x195, 1x225, 1x250, 4x240, 7x210, 7x210
12/26/11 squat 5x185, 3x225, 1x245, 1x260, 4x245, 7x215, 7x215
12/28/11 squat 5x185, 3x225, 2x245
12/30/11 squat 5x185, 2x225, 1x245, 1x265, 4x250, 7x220, 7x220.
1/2/12 squat 5x185, 2x225, 1x245, 1x265, 4x255, 7x225, 7x225.
1/6/12 squat 3x225, 1X250, 1x260, 1x270, 4x260, 7x230, 7x230
1/9/12 squat 2x225, 1X255, 1x275, unrackx305, 4x265, 7x235, 7x235
1/11/12 squat 5x185, 2x225, 2x250
1/13/12 squat 5x185, 3x225, 1x255, 1x280, failx270, 3x240
1/15/12 squat 5x185, 5x225, 5x225, 5x225
1/19/12 squat 5x175, 1x225, 1x245, 5x225, 5x225, 5x225
1/26/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
1/29/12 squat 5x185, 3x225, 1x255, 1x280, 1x270
2/2/12 squat 5x185, 3x225, 1x255, 1x275, 2x270, 6x235, 6x235
2/5/12 squat 5x185, 2x225, 1x255, 1x275, 4x255, 7x225, 7x225
2/7/12 squat 5x185, 2x225, 2x250
2/9/12 squat 5x185, 2x225, 1x255, 1x270, 4x260, 7x240, 7x240
2/13/12 squat 5x185, 2x225, 1x255, 1x275, 4x265, 7x235, 7x235
2/19/12 squat 5x185, 2x225, 1x255, 1x280, 4x270, 7x240, 7x240 PR!!!
2/21/12 squat 5x185, 3x225, 2x250
2/23/12 squat 5x185, 3x225, 1x255, 1x275, 2x275, 7x240, 6x240
2/26/12 squat 5x185, 3x225, 1x255, 1x275, 1x275, 1x240
3/17/12 squat 5x185, 2x225, (4)x8x210
3/20/12 squat +chains(26#s) 5x185, 2x225, (4)x8x210
3/25/12 squat 5x185, 2x225, 1x245, (3)x8x215
3/29/12 squat 5x185, 3x225, 1x255, 2x240, 6x225, 6x225, 1x225
4/1/12 squat 5x185, 2x225, 1x255, (3)x8x225
4/3/12 squat 5x185, 2x225, 2x245, 1x255
4/6/12 squat 3x185, 3x225, MSEM 5x245, 1x225
4/8/12 squat (box) 5x185, 3x225, 1x255, 1x265, 4x255, 7x225, 7x225
4/12/12 box squat 5x185, 3x225, 1x255, 1x265, 4x260, 7x230, 7x230
4/16/12 squat 5x185, 3x225, 1x255, 1x270, 2x265, 7x235, 7x235
4/19/12 squat 5x185, 3x225, 1x255, 1x275, 4x265, 7x235, 7x235
4/23/12 squat 3x205, 3x235, 1x260, 1x280, 2x270, 7x240, 7x240
4/28/12 squat 5x185, 3x225, 1x260, failx280
5/1/12 squat 2x225, 1x255, 1x280, 4x270, 6x245, 7x245
5/6/12 squat 3x185, 2x225, 1x265, 1x285, 4x275, 7x245, 7x245 PR!!!!

Bench press
1/15/11 185 x 5, 205 x 5, 215 x 4, 135 x 20
1/21/11 185 x 6, 195 x 6, 205 x 4, 205 x 4
1/28/11 5x185, 5x195, 5x205, 5x205, 20x135
2/6/11 10x185, 6x195, 5x195
2/10/11 10x135, 10x185, 8x185, 6x185
2/19/11  (dumbbell) 12x55, 10x60, 8x65, 8x70.
3/3/11 8x135, 6x185, 6x195, 5x195
3/6/11  DB, 8x60, 8x65, 8x70, 8x75.
3/10/11 8x135, 3x6x185
3/13/11  8x135, 3x6x185
3/27/11  DB, 8x60, 8x65, 6x70, 6x75.
3/31/11 8x135, 8x185, 6x185, 6x185
4/3/11  8x135, 4x6x185
4/7/11 8x135, 4x6x185
4/10/11 10x135, 3x8x175, 6x175
4/17/11 8x135, 3x6x185
4/28/11 bench press 8x135, 8X185, 4X205, 3X205
5/14/11  DB, 10x55, 10x60, 8x65, 8x70.
5/21/11 bench press 8x135, 6X185, 4x195, 3X195
5/26/11 bench press 8x135, 6x185, 6x195, 6x195
5/30/11 bench press 8x135, 6x185, 6x195, 5x195
6/5/11 bench 6x135, 6x185, 6x195, 5x205
6/9/11 bench 6x135, 6x185, 6x205, 5x205
6/12/11 bench 6x135, 6x185, 6x205, 3x205
6/16/11 bench press 5x135, 4x185, 2x205, 3x225, 2x225, 2x225
6/23/11 bench  6x185, 3x205, 2x225, 5x205, 5x205
6/28/11 bench db 6x60#, 6x70#, 6x80# 6x80#
7/2/11 bench  6x185, 3x205, 3x225, 3x205, 8x185
7/7/11 bench  6x185, 5x205, 4x205
7/12/11 bench 6x135, 6x185, 5x205, 3x205, 3x205
7/15/11 db bench 8x50, 8x60, 8x70, 8x75
7/18/11 bench 3x5x185
7/23/11 bench 6x185, 5x205, 4x205
7/28/11 bench 5x135, 5x185, 5x205, 2.5x225
7/31/11 bench 5x135, 5x185, 5x205, 5x205
8/4/11 bench 5x135, 5x185, 5x205, 5x205
8/22/11 bench 5x185, 5x205, 4x205
8/28/11 bench 5x185, 6x205, 6x205, 5x205
9/7/11 bench 8x185, 8x185, 8x185
10/1/11 bench press 185# 3x6
10/9/11 bench press 185# 6,6,4
10/17/11 bench press 185# 3x6
10/22/11 bench press 185# 4x6
11/1/11 bench press 185# 3x6
11/5/11 bench press 185#3x8
11/12/11 bench press 185# reps 8,8,7,6
11/17/11 100 push ups with my 40lb kid on my back.
11/19/11 bench 6x165, 6x185, 6x195, 6x195
11/26/11 bench 6x165, 6x185, 6x195, 6x195
12/4/11 bench 6x165, 6x185, 6x195, 6x195
12/10/11 bench 6x165, 5x185, 5x205, 5x205
12/15/11 bench 5x165, 5x185, 5x205, 4x205
12/17/11 bench 5x165, 5x185, 5x195
12/20/11 bench 5x165, 5x185, 5x205, 5x205, 5x205
12/22/11 bench 5x175, 5x195, 4x215, 4x215
12/26/11 bench 5x185, 5x205, 5x205, 5x205,
1/11/12 bench 5x175, 5x215, 4x215, 4x215
1/15/12 bench 5x175, 5x195, 5x205, 5x205
1/19/12 bench 3x175, 5x205, 5x215, 5x215
1/26/12 bench 5x185, 5x205, 4x215
1/29/12 bench 5x185, 6x210, 6x210
2/2/12 bench 5x185, 6x215, 5x215
2/5/12 bench 5x185, 6x205, 6x205
2/9/12 bench 5x185, 5x205, 5x215, 4x215.
2/13/12 bench 3x185,3x225, 3x225, 3x225.
2/21/12 bench 5x185, 3x3x225
2/26/12 bench 3x185, 3x6x205
3/18/12 bench 8x185, 8x205, 5x205, 8x185, 8x165
3/22/12 bench 8x185, 8x205, 8x185, 8x185
3/26/12 bench 8x185, 5x205, 5x205, 5x205, 8x185
3/30/12 bench 8x185, 8x205, 7x205, 6x205, 8x185
4/4/12 bench 8x185, 8x205, 7x205, 8x205, 6x205
4/9/12 bench 3x185, 3x205, (3)x6x215
4/14/12 bench 5x185, 3x205, 1x225, 6x215, 6x215, 6x215, 5x215
4/21/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 7x205
4/26/12 bench 3x185, 3x205, 4x225, 7x205, 7x205, 4x205
5/3/12 bench 3x185, 2x225, 1x235, 4x225, 7x205, 5x205, 5x205
5/8/12 bench 3x185, 3x205, 4x225, 7x205, 7x205

ANCILLARY WORK lower
1/13/11 ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.
1/20/11 ham curl 110# 3x10, seated toe raisers 55# 3x10, reverse hyper BW+10 3X12
1/24/11 ham curl 110# 3x10, seated toe raisers 55# 3x10
2/3/11 ham curl 110# 3x8, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/6/11 ham curl 110# 3x10, seated toe raisers 65# 4x10, reverse hyper BW 3X12
2/13/11 walking lunges 135# 3x6
2/19/11 ham curl 110# 3x10, seated toe raisers 55# 3x12
3/3/11 ham curl 120# 3x8, seated toe raisers 70# 4x10
3/31/11 reverse hyper BW+5 20,15,15,15, ham curls 100# 3x10, lunges 135# 3x6
4/3/11 lunges 135# 3x6, seated toe raisers 55# 4x10
4/7/11 seated toe raisers 55# 3x12, reverse hyper BW+10 3x15
4/10/11 seated toe raisers 60# 4x10, reverse hyper BW+10 3x15
4/17/11  seated toe raisers 60# 4x12, reverse hyper BW+10 3x15
4/28/11  seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
5/14/11  seated toe raisers 65# 3x10
5/21/11 seated toe raisers 65# 3x10
5/26/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
5/30/11 reverse lunges 135# 3x5, seated toe raisers 65# 3x10
6/1/11 seated toe raisers 65# 3x10, reverse hyper BW+10 3x15
6/5/11 seated toe raisers 75# 4x10
6/9/11  seated toe raisers 70# 3x10, reverse hyper BW+10 3x15
6/12/11 reverse lunges 135# 3x5, seated toe raisers 75# 3x10
7/15/11 db lunge 50# 1x6
8/15/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/22/11 ham-curls 105# 4x10, standing calf raise 90# 4x10
8/28/11 ham-curls 105# 3x10, standing calf raise 90# 4x12
9/13/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x10
9/17/11 BSS 40# 3x8, standing calf raise 90# 3x10
9/20/11 reverse barbell lunge 135# 3x8, ham curl 105# 3x8, toe raisers standing 90# 3x12
9/23/11 BSS 50# 3x8, standing calf raise 90# 3x12
9/27/11 reverse barbell lunge 135# 3x8, ham curl 115# 3x8, toe raisers standing 110# 3x10
10/1/11 BSS 60# 3x8, standing calf raise 110# 3x12
10/9/11 lower back hyper-extension bw 1x20, +5 15,20
10/23/11 lower back hyper BW+5 2x20
11/1/11 lower back hyper BW+5 2x20
11/13/11 ham curl 115# 4x8, standing toe raise 110# 4x10
11/20/11 ham curl 115# 4x8, standing toe raisers 110# 4x12
11/27/11 ham curl 115# 3x8, standing toe raisers 110# 3x10
12/4/11 ham curl 125# 3x8, seated toe raise 75# 3x10
12/11/11 ham curl 125# 3x8, standing calf raise 110# 3x10
12/15/11 ham curl 125# 3x8, standing calf raise 120# 3x12
12/17/11 ham curl 125# 3x8, standing calf raise 140# 3x10
12/22/11 ham curl 125# 3x8, standing toe raise 140# 3x12
12/26/11 ham curl 130# 3x7, seated toe raise 70# 3x10
12/30/11 ham curl 130# 3x8, standing calf raise 140# 3x12
1/2/12 ham curl 135# 3x8, seated calf raise 70# 3x10
1/6/12 ham curl 135# 3x6, standing toe raise 160# 3x10
1/9/12 ham curl 135# 3x8, standing toe raise 160# 3x10
1/26/12 ham curl 135# 3x8, standing toe raisers 140# 12,12,10
1/29/12 ham curl 135# 3x8, standing toe raisers 140# 3x10
2/2/12 ham curl 135# 3x8, seated toe raise 70# 3x10
2/5/12 ham curl 135# 3x8
2/9/12 ham curl 135# 3x7, seated toe raisers 70# 3x10
2/13/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/19/12 ham curl 140# 3x6, seated toe raisers 75# 3x10
2/23/12 ham curl 140# 3x8, seated toe raise 70# 3x10
3/17/12 barbell lunge 135# 3x8, 1 legged calf raise BW+20 3x10
3/20/12  barbell lunge 140# 3x8
3/29/12 barbell lunge 135# 3x8
4/1/12 barbell lunge 135# 3x8
4/8/12 barbell lunge 145# 3x8
4/12/12 deadlift 5x185, (3)x6x225
4/19/12 deadlift 5x185, 6x225, 6x245, 6x245
4/23/12 barbell lunge 145# 3x8
5/1/12 deadlift 5x185, 5x235, 5x255, 5x255



ANCILLARY WORK upper
1/15/11 pull up BW 8,8,6, Dips BW 3 X 15, Seated cable row 8 x 120#, (2) 10 x 100#. curls 20# 3 x 10
1/21/11 pull up BW 10,8,8, Dips BW 4 x15, seated cable row 100# 3 x 10. Curls 25# 3x10
1/28/11 pull up BW 10,8,8, Dips BW+4 4 x15, Curls 25# 3x10
2/6/11 pull up BW 8,8,6, Curls 25# 3x10
2/10/11 pull up BW 10,8,7, Dips BW 4x20, Curls 30# 3x8
2/19/11 pull up BW 10,8,7,  Curls 30# 3x10
3/3/11  pull up BW 10,8,7, Curls 30# 1x10
3/6/11 pull up BW 10,8,5, Dips BW 3x15, curls 30# 10,8,8
3/10/11 curls 30# 10,10,7
3/13/11 curls 10,7,7
4/3/11 pull ups BW 10,8,6
4/7/11 pull ups BW 10,9,8
4/10/11 pull ups BW 10
4/17/11 pull ups BW 10,9,7
4/28/11 pull up BW 10,8,6, Curls 25# 10,10,8, cable row 100# 3x10
5/14/11 pull ups BW 9,8,7
5/26/11 seated cable row 10x100, 2x10x120
5/30/11 seated cable row 120# 3x10, dips BW 3x15
6/1/11 pull ups BW 10,10,6, curls 10x25#'s ,10x30, 5x30
6/5/11 seated cable row 120# 3x10
6/9/11 pull ups BW 10,8,7
6/12/11 cable row 140# 3x8
6/16/11 pull up BW+10  7,6,5,  dips BW+25  12,12,6,  military machine 50#  6,5,4
6/23/11 pull up BW+10= 8,6  BW= 6,    dips BW+25 12,12,10
6/28/11 mod grip pull up BW 10,6,5. dips BW+25 12,12,10
7/15/11 pull up BW 10,8,7
7/18/11 mod grip pull up BW 3x6
7/23/11 mod grip pull up BW 10,8, 7
7/28/11 mod grip pull up BW 10, 7. dips BW 2x20
7/31/11  mod grip pull up BW 10,8,8 . dips BW 3x20
8/18/11 pull up BW 3x8
8/22/11 standing overhead press 65# 3x10
8/28/11 standing overhead press 85# 10,10,8
9/7/11 standing overhead press 85# 3x10, pull up BW 3x10
10/1/11 mod grip pull up BW 8,8,7, standing overhead press 95# 8,8,7
10/9/11 pull up BW 8,6,7
10/17/11  pull up BW 3x10
10/22/11 pull up BW 10,8,8,8. dips BW 4x20
11/1/11  pull up BW 10, 8, 8,
11/5/11 pull up BW 3x9. Dips BW 3x20
11/12/11 pull up BW+10  reps 8,8,7,7,  overhead press standing 95# 10,10,8
11/19/11 pull up BW+10 4x8, hang clean and press 95# 3x10, dips BW+10 3x15
11/26/11 pull up BW+10 3x8, dips BW+10 3x15
12/4/11 pull up BW 10,8,8
12/10/11 pull up BW+10 3x8, standing overhead press 95# 10,10,9, dips BW+10 3x15
12/15/11 pull up BW 3x8
12/17/11 standing overhead press 95# 3x10, pull up BW+10 3x6, dips BW+10 3x15
12/22/11 mod grip pull up BW 10,8,8
12/26/11 mod grip pull up BW 3x8
1/11/12 pull up BW+10 3x8
1/15/12 pull up BW 3x8, dips BW+10 3x20
1/19/12 pull up BW 3x8, dips BW+10 3x15
1/29/12 cable row 140# 3x10
2/2/12 cable row 140# 3x10, mod grip pull up BW 3x6
2/9/12 pull up BW 1x8
2/21/12 pull up BW+10 3x8, dips BW+20 3x12
2/26/12 pull up BW+10 3X6, dips BW+20 3x10
3/18/12 pull up BW 3x10, overhead press 95# 8,7,6, seated cable row 140# 10,10,8
3/22/12 pull up BW 12,10,10, overhead press 95# 10,10,9
3/26/12 pull up BW 10,10,9, overhead press 95# 3x10, seated cable row 120# 3x10
3/30/12 pull up BW 4x10, overhead press 95# 3x12
4/4/12 pull up BW 4x12, standing overhead press 105# 3x10
4/9/12 pull up BW 3x12, overhead barbell press 105# 3x10
4/14/12 pull up BW 3x12, overhead barbell press 110# 3x10
4/21/12 pull up BW 4x12, overhead press 115# 3x8
4/26/12 pull up BW 15,10,10, barbell overhead press 115# 6, 105# 7,6
5/3/12 pull up BW 15,12,10, overhead press 10x95, 8x105, 8x105
5/8/12 pull up BW 15,15,12, overhead press 105# 3x8


REACTIVE WORK:
1/13/11 pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6
1/17/11 pogo hops 3 x 8. depth jumps 24" to 24" 3 x 6
1/20/11 pogo hops 3X8, depth jumps 24"-24" 3x5
1/24/11 pogo hops 3X8, on box 24" 2x6, depth jumps 24"-24" 3x6
1/27/11 pogo hops 3x8, on box 24" 3x6, depth jumps 24"-24" 3x6
2/3/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/6/11 pogo hops 3x8, on box 24" 2x5, depth jumps 24"-24" 3x6
2/10/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/19/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/23/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
2/27/11 pogo hops 3x8, on box 24" 1x5, depth jumps 24"-24" 3x6
3/6/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
3/10/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
3/27/11 pogo hops 3x8, depth jumps 24"-24" 2x5.
4/3/11  pogo hops 3x8, depth drops 24" 3x6
4/10/11  pogo hops 3x8, depth jumps 24"-24" 3x5.
4/17/11 pogo hops 3x8, depth drops 28" 3x5
4/28/11 pogo hops 2x8, depth drops 28" 2x5
5/14/11  pogo hops 3x8, depth drops 28" 3x5
5/21/11 pogo hops 3x8, depth drops 28" 3x5
5/26/11 pogo hops 2x8
6/12/11 pogo hops 2x8
7/28/11  pogo hops 3x8
7/31/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/4/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/11/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
8/18/11  pogo hops 3x8, depth jumps 24" 3x5.
8/22/11 pogo hops 3x8
9/3/11 pogo hops 3x8, depth jumps 24"-24" 3x5.
9/13/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 3x6
9/17/11 pogo hops 3x6
9/20/11 pogo hops 3x8, on box jump 24" 1x6, depth jumps 24"-24" 3x6
9/23/11 pogo hops 3x8, depth drops 24" 3x6
9/27/11 pogo hops 3x8, on box jump 24" 1x6, depth drops 24" 2x5
10/1/11 pogo hops 3x8, on box jump 24" 3x6, depth drops 24" 4x6
10/9/11 pogo hops 3x8, lateral cone hops 2x10, depth jumps 3x8 24"-24"
10/24/11 pogo hops 3x8, lateral cone hops 3x8, depth jumps 24" 2x5
10/27/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/1/11 lateral cone jumps 3x8, pogo hops 3x8, depth jumps 24"-24" 2x6
11/6/11 pogo hops 3x8
11/13/11 pogo hops 2x8, depth drops 24" 2x8
11/17/11 pogo hops 3x8
11/20/11 pogo hops 3x8, on box jumps 24" 2x5, depth drops 24" 3x8
12/8/11 pogo hops 3x8
12/11/11 on box jumps 18" 2x8, pogo hops 3x8
12/30/11 pogo hops 3x8
1/2/12 pogo hops 3x8
1/6/12 pogo hops 3x8
1/29/12 pogo hops 3x8
2/5/12 pogo hops 3x8, depth drops 24" 3x6
2/9/12 pogo hops 3x8, depth drops 24" 4x6
2/13/12  pogo hops 3x8, depth drops 24" 3x6
2/19/12  pogo hops 3x8, depth drops 24" 3x6
2/23/12 pogo hops 3x8, depth drops 24" 3x6
3/17/12 pogo hops
3/29/12  pogo hops
4/1/12  pogo hops
4/26/12 depth drops 24" 4x6
5/3/12 depth drops 24" 3x6, jump squats 95# 3x5
5/6/12 depth drops 24" 3x6, jump squats 95# 3x5
5/8/12 jump squat 95# 3x5, depth drop 24" 3x8

CONDITIONING
1/13/11 treadmill 30min 3.5 inline 4.5mph
1/15/11 treadmill 30min 3.5 inline 4.5mph
1/17/11 treadmill 30min 3.5 inline 4.5mph
1/18/11 b-ball 2 hours
1/24/11 treadmill 30min 3.5 inline 4.5mph
1/25/11 b-ball 2 hours
1/27/11 tread mill 20min 2.5 incline 2.5 mph
1/28/11 treadmill 30min 3.0 inline 3.0mph
2/1/11 b-ball 2 hours
2/8/11 b-ball 2.5 hours
2/21/11  b-ball 2 hours
3/1/11 b-ball 2 hours
3/8/11  b-ball 2 hours
3/15/11 b-ball 2 hours
3/22/11 b-ball 2 hours
3/27/11 treadmill 15min 3.0 incline 3.0 mph
3/29/11 b-ball 2.5 hours
4/5/11 b-ball 2 hours
4/12/11 b-ball 2 hours
4/26/11 b-ball 2 hours
5/3/11 b-ball 2 hours
5/10/11 b-ball 2 hours
5/17/11 b-ball 2 hours
5/24/11 b-ball 2 hours
5/26/11 treadmill 4.0 incline 3.5mph 20min
5/30/11 treadmill 5.0 incline 3.0mph 20min
6/7/11 b-ball 2 hours
6/16/11 treadmill 2.0/ 2.5 15min
7/7/11 treadmill 5.0 incline 3.5mph 20 min
7/19/11  b-ball 2 hours
7/26/11  b-ball 2 hours
8/2/11 b-ball 2 hours
8/9/11 b-ball 2 hours
10/4/11 b-ball 2 hours
10/7/11 b-ball league
10/11/11 b-ball 2 hours
10/14/11 b-ball league
10/21/11 b-ball league
10/25/11 b-ball league
10/28/11 b-ball league
11/3/11 treadmill 1 hour 5.0/variable
11/4/11 b-ball league
11/6/11 treadmill 1 hour 5.0/variable
11/8/11 b-ball 2 hours
11/15/11  b-ball 2 hours
11/17/11 treadmill .5 hour 5.0/variable
11/18/11 b-ball league
11/22/11 b-ball 2 hours
11/25/11 b-ball league
12/2/11 b-ball league
12/6/11  b-ball 2 hours
12/8/11 treadmill 30min 5mph Interval
12/9/11  b-ball league
1/3/12 b-ball 2 hours
1/7/12 b-ball 2 hours
1/14/12  b-ball 1.5 hours
1/23/12jump rope 10x100 turns, burpee 10x10, push up 10x10, BW squat 10x10
1/24/12 b-ball 1.5 hours
1/27/12 jump rope 4x200 turns, heavy bag 4x3min rounds
1/28/12 b-ball 1.5 hours
1/30/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/4/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/7/12 b-ball 2 hours
2/11/12 b-ball 2 hours
2/12/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/14/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/15/12 jump rope 6x200 turns, heavy bag 6x3.0 min rounds
2/17/12  b-ball 2 hours
2/25/12 b-ball 1.5 hours
3/6/12 b-ball 1 hour
3/7/12  b-ball 1 hour
3/8/12  b-ball 1 hour
3/11/12 surfing 2 hours
3/18/12 treadmill 13.0 incline 2.6mph 30min
3/19/12 heavy bad workout 10 x 3min rounds
3/26/12 b-ball 2 hours
4/3/12 b-ball 2 hours
4/7/12 b-ball 2 hours
4/12/12 b-ball 2 hours
4/17/12 b-ball 2 hours
4/24/12 b-ball 2 hours
4/26/12 treadmill 23 min 6.0 incline 3.0mph
5/3/12 treadmill 30min 6.0 incline, 3.0 mph
5/8/12  treadmill 30min 6.0 incline, 3.0 mph




AB/CORE
1/15/11 Core circuit
1/20/11 core circuit
1/21/11 core circuit
1/28/11 core circuit
2/3/11 core circuit
2/10/11 core circuit
2/19/11 core circuit
5/14/11 incline board 50
5/26/11 p90x abs
5/30/11 p90x abs
6/5/11 p90x abs
6/16/11 incline sit ups 30,30,30
6/23/11 p90x abs
6/28/11 p90x abs
7/2/11 p90x abs
7/12/11 p90x abs
7/15/11  p90x abs
7/31/11 p90x abs
8/6/11 p90x abs
8/9/11  p90x abs
8/22/11 p90x abs
8/28/11  p90x abs
9/3/11 p90x abs
9/7/11 p90x abs
9/17/11 p90x abs
9/20/11 p90x abs
9/23/11 p90x abs
9/27/11 p90x abs
10/1/11 p90x abs
10/4/11 p90x abs
10/9/11 p90x abs
10/17/11 p90x abs
10/21/11 p90x abs
10/25/11 p90x abs
10/28/11 p90x abs
11/1/11  p90x abs
11/4/11 p90x abs
11/6/11  p90x abs
11/13/11  p90x abs
11/15/11 p90x abs
11/18/11 p90x abs
11/22/11 p90x abs
11/27/11 p90x abs
12/6/11 p90x abs
12/11/11 p90x abs
12/15/11 p90x abs
12/18/11 p90x abs
12/20/11 p90x abs
12/26/11 p90x abs
1/2/12 p90x abs
1/24/12 p90x abs
1/29/12  p90x abs
2/2/12 p90x abs
2/7/12 p90x abs
2/23/12 p90x abs
3/18/12 p90x abs
3/20/12 p90x abs
3/25/12  p90x abs
3/29/12 p90x abs
4/1/12  p90x abs
4/8/12 p90x abs
4/12/12 p90x abs
4/16/12 p90x abs
4/19/12 p90x abs
4/25/12 p90x abs
4/28/12 p90x abs
5/1/12 p90x abs
5/4/12 P90X Abs
5/6/12 P90X Abs
5/9/12 p90x abs

Current Stat's 12/5/10

Age: 31
Height: 5'10"
weight: 184 lbs
reach: 7'6"

PR's are as follows:
Squat:275
deadlift:340
clean: 145
Bench: 260
SVJ: 28"
RVJ: 31"

About me:
Married, father of two boys.
About 3 years vert training history.
Naturally stronger than I am quick. Longer torso, shorter limbs with thicker joints.
Not currently playing any sports, About 8 hours sleep a night. Supplementing whey, multi, fish oil, B100 and D3.

Goals:
Lose about 9-10 pounds fat while maintaining strength.
Get my 1 RM squat above 300lbs (Finally)
Be able to consistently get my fingers over the rim.

I am currently in a strength building phase. I am working out legs Mon, Wed, Fri, with Wed being plyo/jump centered.
I also do upperbody and cardio on off days. dynamic warm ups pre workout and stretching daily.

here was my workout for yesterday

12/6/10 Monday

Squat
5 x 135
5 x 185
4 x 4 x 225

Dumbbell Lunges 80#s
3 x 8

Reverse Hypers BW+10
4 x 10

Hamcurls 75#
4 x 8

Toe Raisers on leg press 225#
4 x 12

Thanks I definately need some input..... And know I need to make some changes.
275 is my PR. I may not be able to get it today, but I am pretty sure I could. I am just getting back into moving a heavy bar fast, and my plan was to step up each lifting day for confidence more than anything. (I am quite slow twitch and can muscle up more weight than I probably should. I want speed out of the transition and solid form. I guess that is another of my focuses)
I have really cleaned up my diet over the last month or so. I am currently eating a protien bar for breakfast and lunch + an apple or orange at lunch. Sensible dinner chicken or beef, veggies, etc. (fresh stuff) I drink whey with 2% milk post workout.

As far as cardio goes.... sad to say but 30 mins on treadmill 5 incline 5 mph, currently once a week.

When I said reactive that was probably a bad description. Here was tonights workout.....

Wed 12/8/10

Jump rope 5 min

1 leg step up jumps 18" box
4 x 6

On box jumps 24" box
3 x 8

Drop Jumps 24" box
3 x 6

Power clean
2 x 6 x 115
6 x 135

Pistol squats BW+10
3 x 6

Ab work: slant board x 100 and wheel on a stick, left, middle, right 2 x 10

Sorry, Depth drops. I always get the names wrong.

I will definately add some pogos. (frank Yang style)

I live in seattle and with the rain/ winter it is hard to get sprints in.

Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?

ya, frank yang had a beastly 30m sprint.

he did them outside in a few places, and on a track.

i do my sprints outside on pavement/pure concrete but i'm adapted to very hard surfaces..

peace man

each 5 lb of fat is about 1-1.5 inches, so ya, definitely could gain 1" with 6lb fat loss.

nice testing man.

short sprints make you *human* get em` in ! intervaling them sub max helps with cardio too.. but max effort short sprints (10m-20m etc) just does wonders for your health.

peace man

Sprints feel good. I plan on hitting some thursday night. definately one of the missing links!

Comeback road is hard, but I feel a little better everyday.