Ok, so decided to start a journal. A am currently training to increase my vert and hopefully get back into basketball after the summer, i have about 9 weeks or so to get back to jumping 37" like i was in 2008 or better. Anyway a few stats:

Age:21
Weight: 205lbs
Height: 6ft
Squat: 440lbs
Deadlift: 585lbs
Bench: 310lbs
Vert: low 30"s from one step

My training will look like this


M- DE Lower Body
T- ME Upper Body
W- Off
T- ME Lower Body
F- DE Upper Body
S- Low impact plyo's, dunks etc.

Will also do some plyo's before weights on a Thursday and Saturdays session will depend on DOMS from Thursday and how i feel basically.

22/06/10

ME Upper Body

- Bench

220lbs x 3, 240lbs x 3, 265lbs x 3, 285lbs x 2, 255lbs x 5

- Barbell Row (Yates Style)

220lbs x 5, 265lbs x 5, 310lbs x 5, 330lbs x 5 (slight body english), 340lbs x 5 ( slight body english), 285lbs x 8 (strict form)

- DB Shoulder Press

60lb DB's x 8, 70lb DB's x 8, 80lb DB's x 8, 85lb DB's x 6

- Incline DB curl

30lb DB's x 8, 40lb DB's x 8, 50lb DB's  x 6, 30lb DB's x 10

- Rope Pushdowns

160lbs x 10, 175lbs x 10, 145lbs x 22


Kinda pissed about the bench today. Lost all tightness after the second rep of 285 and couldn't get a third. Focus was way off on the last set, should be good for 4 or 5 next week. Barbell rows went well and 340 x 5 was a rep PR for me, only done 3 last week. Everything else went ok i guess.

Dont like to rotate lifts often. Like to keep things simple and try to progress on the same lifts week after week. The only time i would consider changing the lift is if i stall but even then i would switch the set and rep scheme about first. The last time i followed a westside template i would rotate every 3 or 4 weeks and didn't make much progress. I would just get into "the groove" of performing that particular exercise then i would switch it, making minimal progress. The last two years i have spent performing pretty much the same exercises week after week, only switching when necessary and my strength gains have been pretty good. Thanks! a little more body English than i would have liked but i will take it.

24/06/10

ME lower Body

- Depth jumps

6 x 3

- Back Squat

220lbs x 3, 265lbs x 3, 310lbs x 3, 355lbs x 3, 375lbs x 1, 400lbs x 2, 420lbs x 4, 400lbs x 5

- Barbell Bulgarian Split Squat

 175lbs x 6 per leg, 220lbs x 6 per leg, , 240lbs x 6 per leg, , 265lbs x 6 per leg (PR)

- Pull Through

130lbs x 10, 145lbs x 10, 170lbs x 10


Pretty good session considering i had less than 5 hours sleep and had DOMS in my hamstrings from Monday. Depth jumps went well and was averaging about 28" on each jump, not too bad for the first time doing them in about 2 years. Considering swapping these with the vertical jumps on a Monday as i was a little fatigued and effected my squatting. Was happy with the 420lbs x 4 but i reckon i could have got 6 if i was fresh, i know they are weird jumps in weight but i am converting from KG's. Going to increase the weight next week. Forgot how much i love Bulgarian split squats and happy with the pr, those really kicked my ass! Pull through's were not done till failure, glutes where fried from the split squats. Overall good session!

i agree.. !@$!@$

26/06/10

DE Upper Body


DE Bench

- 8 x 3 with 155lbs

DB Bench

- 65lb DB's x 10, 75lb DB's x 10, 90lb DB's x 10, 100lb DB's x 10, 110lb DB's x 8

Chins

- BW + 20lbs x 3, BW + 35lbs x 3, BW + 55lbs x 3, BW + 80lbs x 3, BW + 90lbs x 3

Dips

- BW + 45lbs x 5, BW + 90lbs x 5, BW + 110lbs x 5, BW + 135lbs x 5 (PR)

Push Press

- 135lbs x 7, 155lbs x 5, 175lbs x 3, 200lbs x 2, 220lbs x 2

Barbell Curl

- 90lbs x 8, 110lbs x 8, 135lbs x 7

Overhead rope ext.

- 135lbs  x 12, 145lbs x 10, 160lbs x 15

The session was supposed to scheduled for yesterday but was worn out from Thursday and was too tired to go. Everything went pretty well, bench was really fast and i will increase the weight slightly next week. DB bench was good and i was surprised as i have only done barbell work over the past 5 weeks or so. Happy with the PR on dips, done four last week and the last rep was easier this week than last week. Just wanted to see where my push press was and is down from a few months ago, best is 245lbs, but shoulders where pretty beat up from dips and db bench. Finished off with barbell curls and overhead rope extension. Good session!

28/06/10

DE Lower Body

-40 yard sprint x 4
-Single leg bounding - 4 x 5 per leg
-Depth Jumps - 5 x 3


- Rea squat

220lbs x 3, 240lbs x 3, 265lbs x 3


Pretty crappy session. Hamstrings were still sore from Thursday and it affected my performance. Depth jumps were not as high as Thursday and single leg bounding was poor. REA squats where poor and they killed my hamstrings, had to skip SLDL from pins my as my hamstrings were trashed. Having trouble sleeping at night and its affecting my recovery, also need to stretch more and eat a little more to recover. Hopefully have a better session on Thursday. Should have took an extra days rest and done lower body tomorrow.

Yeah just my stupid ego thinking i could work through the DOMS when i couldn't.  Thanks for the recovery session template, will definitely use it the next time i am beat up and my session can't go as planned.