Figured it was about time I started keeping track of my training so here goes. . .

AGE: 19

HEIGHT: 6'1

WEIGHT:190-195

SLEEP SCHEDULE: Solid 9-10 hours

BODY TYPE:ecto

GOALS:
Play provincial level rugby in Canada, crack 1st team University rugby

Get decent at olympic lifting, 60m indoor and powerlifting

Long term:2.5xbw squat, 3xbw deadlift, sub 4.4 forty

Short term: clean 310, svj 35inches, squat 440 by the end of the summer

CURRENT ABILITY: front squat 310, back squat~385, svj~low 30s

INJURY HISTORY:
Past: labral tear in left hip, separated left shoulder

Current: subscapularis strain

TRAINING HISTORY & ACHIEVEMENTS: was spinning my wheels mostly for 2 or 3 years training in highschool, typical bro workouts or silly functional circuit training. have been doing consultation with kellyb for the last 9 months or so and have made solid gains

BRIEF OVERVIEW OF CURRENT DIET: High protein, medium carb & fat. Few grains, lots of dairy.

3/31/11

Super light today, shoulder starting to feel a bit better though

Jump Squats
4x5 110, 90, 70, 45

Lat Pulldowns
3x10 95lbs

Rhomboid Pulldowns
3x12 30lbs

YTWL
2x10

Cable Internal Rotations

2x10 10lbs

4/12/11

Finally back to training! Hamstring cramp turned out to be a little bit of a strain, so ended up taking a week to deload and let it recover, nothing special just some light squating and recovery stuff. Hamstring is not quite confident but its almost there.

Sprints (around 80%)

10mx4

20mx4

Box jumps (pretty low height trying to land with almost straight legs)

4x3

Ghetto reverse hyper

2x12 15lbs

Squats

3x5 335lbs

Only hit 4 on the last set, too much time out of the squat rack 335 felt heavy as hell

Glute-ham raise

2x10 bw +10lbs

Calf raises

3x20 65lbs

Seated hip flexor

3x10


Hopefully will be able to sprint at 100% in a week or so, want to be pretty cautious with rugby season coming up

4/15/11

I always try to get back into things too quickly after an injury  . . .sigh. Went out for some sprints and felt my hamstring tighten up, not too bad but its feeling a little sore and stiff, took it light on the strength later on in the gym.

Hip Thrust

2x10 205

BB Split squats

3x5 185

RDL

3x8 205

Glute-Ham raise

1x8 bw, stopped because the bottom position bugged my hamstring a little


Overall, aint even mad since its probably only a couple day setback

4/20/11

First day of LTMP experiment on p-chain. Gonna be alternating RDLs, Wide stance box squats and reverse hypers when I'm feeling burnt out.

Wide stance low box squats

1x22 135

Felt pretty decent

4/22/11

Low box depth jumps

5x5

BB split squat

4x4 195 (harder time balancing then doing the movement once I got the grove)

RDL

3x8 225

GHR
2x12 bw

Hamstring slowly getting better, hopefully can do some light sprints next week. I think the problem was that I was thinking too hard about running like I was really hip dominant and pulling back through my stride when my quads were still the prime movers in my sprinting. So I ended up overreaching on my stride and hurting my hamstring. Gonna adopt a more natural sprinting motion and focus on getting my hamstrings/glutes up to par with my quads which should fix things without having to consciously think about sprint form. 

4/24/11

RDL

1X26 185

ltmp session + a contrast shower feels amazing

^^^
Strong , great work!!!