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yesterday---quick workout bc i was in a rush since the gym was closing soon.

squat---up to 315 started to grind it at that so i stopped. backoffs 5x2x225 for speed.

be back later this afternoon.

thanks for reading

taking the next couple of days off...heading out of town until new years. as much as i hate to it definitely can't hurt

quads and especially hams were very sore from the sprints yesterday (first sprints probably since my baseball season, pathetic i know)

todays workout:

box jumps 3x5. not sure on the height but it was up to my hip so id say mid 30s.

snatch: 45x5 65x3 85x3 95x2 100x2 105x1 110x1. couldn't budge 115
            backoffs 3x2x100   hands were killing me from the bar

squat: same progression except i jumped from 295-305...grinding at 315 stopped there. backoffs 3x2x285

bench 3x5x145


on a side note, does anybody have any ideas or opinions on slimming down? I'm not as lean as id like (not so much for bodybuilding purposes, moreso for vert, but a good physique can't hurt) and could drop 5 maybe 10 pounds. anything that doesn't effect my squat will work and id still keep the same squatting to a max template I'm using now. if it effects my vert temporarily, so be it but if theres a better idea that doesn't involve a possible decrease in my vert that would be icing on the cake. my diet is pretty good, i limit sugar, fast food etc. only thing "bad" i really eat is chipotle which is more calories than stuff that is actually bad for you, well at least thats what they tell us.

my ideas:
high rep jumps (15-20 squat/tuck jumps) 3-4 sets
high rep snatches (12-15) 3-4 sets...as much as i hate crossfit you can't say it doesn't work for that purposes
jump rope interval training (x sets for 30 seconds, 30 seconds rest)

those three will be done after squats                       
and what i will probably wind up doing...
               high frequency/high rep pushups. alternate between pushups to a max for several sets and a greasing the groove every other day. i did that before and i was pretty lean so ill probably end up doing that one, but if anyone has any other ideas I'm all ears (well, eyes). and would interval jump rope training decrease squat?

thanks in advance and thanks for reading.

keep protein high, otherwise, eat less.

to elaborate, here's one option:

1. track calories and macros for at least 4-5 days to figure out what your intake is now.
2. set protein at or above 1 gram per pound of bodyweight, or 2.2g per kg of bodyweight.
2a. adjust dietary protein as necessary to reach that target.
3. cut carbs and fat so that you're taking in 500 kcal less than your average while you were tracking in step 1.
4. repeat for many days in a row.
4a. maybe have some more carbs on days you work out and fewer on days you don't work out.
5. profit.
[/quote]

Thanks a bunch, I didn't even think of changing my diet. It'll be easier when I'm at school, but at my house its harder since there's only a limited supply (awful excuse right) but will definitely do that. I pretty much eat the same thing everyday and tracked it to an extent, but should definitely start really tracking it. I'd say now I'm eating much more carbs than protein. Time to invest in some whey haha

Thanks again I appreciate the tip.

you wanted to lose weight, but hadn't thought of your diet? well, i'm glad i said something. diet >>>>>>> anything else in terms of weight change.

did doubles today. first session: got up to 320, backoffs 290x4x2. jump rope 5x30s on/off, at which point my shoulders pain became intolerable.

second workout (3 hours later) 5 singles at 300. jump rope 5x30s on/off. shoulder pain felt better. still there, but better

Dynamic Day:

Squat: 10x2x185, minimal rest between sets
Felt good, weight was perfect

Speed Pull: 6x2x185. Not as quick as I'd hoped. I rarely (if ever) deadlift so hopefully once I get the movement down better it will be faster.
Didn't have time for accessory work or hills as I had to go help coach baseball and was running late to begin with.

Light Abs

I decided on a westside split for lower body (max triples not singles most of the time) instead of 5/3/1, and probably a light squat workout on wednesday just for form purposes. Any suggestions for sets/reps?

Thanks for reading.


edit: I decided on 5/3/1 for my "Max Effort Work". Just want to keep it simple. Main goal for the summer is to get lean anyways