I will keep a log of all my training that i do here.

My Hypertrophy workout journal coming soon
This is an experimental journal

Warm-up:
Ankle Mobility
Glute Activation i.e. Prone Glute, Glute Bridge, Clams
Hip Mobility i.e. Squat to stands: Do 2 sets of 8 reps,
<a href="http://www.youtube.com/watch?v=uCmcNSmvHMM" target="_blank">http://www.youtube.com/watch?v=uCmcNSmvHMM</a>

Side to Side Hip Stretch
Static hip stretches

Primary Warm-up i.e. skipping, etc

Phase 1


Requirements: none

Week Cycle - Day1, Day2, rest, Day3, Day4, rest, rest

DAY 1,Day3
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Romanian DL or regular DL: 3-4X6-8/3'
Bulgarian split squat: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'

DAY 2,DAY4
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Phase 2

Requirements: Must be able to squat 1.5x bodyweight

DAY 1, 3 & 5

Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Flat bench: 3-4X6-8/3'

Romanian DL or regular DL: 3-4X6-8/3'
Calf raise: 3-4X6-8/3'

Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin up: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Hanging Leg Raises 2-3X8-10/2'
Turkish Get Ups 2-3X6-8/3'


Phase 3

Requirements: Must be able to squat 1.8x bodyweight

DAY 1, DAY 3 & DAY 5

Primary
ATG Squats 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)

Deadlifts 3-4X6-8/3'

Clean and Press 2-3X6-8/3'
 
Flat Bench Press 3-4X6-8/3'

Secondary

Bulgarian Split Squats 3-4X6-8/3'
Calf Raises 3-4X6-8/3'

Bent Over Rows 3-4X6-8/3'
Upright Rows 3-4X6-8/3'

Millitary Press 2-3X10-12/2'

Pull-Over 2-3X8-10/3'

Bicep Curls 1-2X12-15/2'
Tricep Extensions 1-2X12-15/2'
 
PullUps 2-3X8-10/2'

Hanging Leg Raises 2-3X8-10/2'
Weighted Leg Raises 2-3X8-10/2'
Turkish Get Ups 2-3X6-8/2'

Aim: The aim of the workout is to progressively increase volume once my strength goes up to prevent my body from adapting to a certain weight and take advantage of supercompensation.

Goal:

• To Squat +2x Bodyweight
• Gain some muscle mass
• Increase Sprint Time by 1-2 seconds
• Increase SVJ to 30-32 and RVJ to 35-37

I'm not quite confident with this workout routine i have set, but will give it a try and edit according to how i feel after the workout so this post will be edited several times.

But i had to post a journal to get started.

A good tip from Kelly B, which i can include in my journal.
'What’s the easiest way to identify over-reaching? Pay attention to your motivation. I tell people to rank themselves on a scale of 1-10 for energy, motivation, and sleep every day and write it in their training log. It’s not perfect but if you can't give yourself at least a 7 in all 3 categories it’s pretty wise to take the day off.

Thanks, Hope to get started as soon as possible.

Hey guys my first journal post. i decided to do saq drills. this is how it went.

mativation:7/10 not very motivated but enough to force me to work
its always the first day of workout that is the hardest the rest just smoothly follows

thirsty after every 2 workout.

very hot blazing sunny day i missed yesterday it doesn't matter but i would have had 2 days rest in weekends but now i will have to workout on saturday, nevermind

lateral line jumps 1 leg and 2 leg
jump rope

after the above i was super tired, really tired the next ones were a bit better

ladder drills run through 1 leg, then i did 2 leg, icky shuffle 1 leg, 2 leg

cone snake drill running in and out of cones.
i was thinking of just hopping from one leg to another in and out but that probably wouldn't work so ran in and out.

flying 30m i gave myself 30m to accelerate and maintain speed for 30m no blocks so i question my form of sprinting

most tiring was skipping 3 x cycle of 10 reps of jumping, 1 leg, other leg alternate

do 1 week of this 3 days a week at the end of the week will post the results of lateral line jumps to see where i am.

peace

so did you follow through on the cressey thing?

the plan you mentioned looks like what i remember cressey's generic routines looking like. plus you posted a video of tony gentilcore. my bad if it wasn't actually from him.

is it more efficient to test with shoes then barefoot.
when i test with barefoot i try as fast as i can that gradually my feet just drag on the floor back and forth and ruins the pattern.
it is really hard to get 60 jumps in 10 seconds?!

but will keep with the training. hard to test and to keep track of time as i do it myself.

peace

Training Update:

I just stopped working out a few weeks ago as i felt i had a reached a state where i was not improving, a plateau. So i thought of adding load to my workout.

I just finished making a home made weighted vest and am set to start again this week.

Peace

+1 i hadn't noticed that before, either. counting in your head while sprinting as a way to time yourself... 

I try not count biasly... ..maybe at the end when i slow down just to get the time i want. Keep me happy.
making use of what you have. 

I don't have anything to time myself.

Can't wait to start training, raining today. i have to fit in training in somehow.

Peace