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Chris' training journal

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ChrisM:
Hey guys, guess it's time I started one of these. I started lifting back in April of this year and was lifting pretty regularly til I pulled my groin 2 weeks ago. Took some time off to heal and reevaluate and found this place. I started back last night with a workiyt based loosely on Jukebox's Project Vertical program. I'm skipping his conditioning phase however since Ive been lifting regularly for a few months.


Age: 25
Height/Reach: 5'10"/7'6"
Weight/BF%: 186lbs/13%

Short term goals are 36" SVJ, 45" RVJ. Weight goals are whatever it takes to get to aforementioned vert.

Long term goals are to see if I can reach 40" SVJ, 50" RVJ. I fully expect this to take some time.

My current stats as of last night were 30" SVJ, 39" RVJ which are slightly down from my PRs of 32/41 set a few weeks ago. I chalk this up to my two weeks off (weak/bad movement efficiency). Best squat PR was 360x3.

Injury history: minor ankle sprain freshman year of HS (missed 2 days of practice), small tear left MCL beginning of junior year (no surgery, crutches for a couple months, no activity/exercise 6 months), various pulls/strains from being a guy and doing dumb stuff lol!



Monday Oct 29, 2012

Squats:
200x8, 250x8, 300x8, 320x8, 200x6. Struggled a bit on the last two 320lb reps, form suffered.

RDL:
135x8x2, 155x8x2. First time deadlifting, form sucked but will get better. Low weights til then.

Step ups:
4x8 w/ 35lb weight

Kettlebell swings:
2x6 35lb bell

Bench press:
205x12, 225x8, 245x3

Incline bench:
155x12, 175x10

Dips:
10, 10, 8

Box jumps:
2 sets of 4

Added some core work and tri work as well.

Good first session back, need to get more protein though, only had 127g yesterday. Diet is clean as usual,  lots of water, fruits/veggies, no sweets/junk.

ChrisM:
Tues Oct 30, 2012

A little sore from yesterday, the RDLs really worked me over. Overall not bad though. Fatigue is minimal. Bodyweight at 187lbs this morning.

Did some light sprints, worked on stride/form:

2x10yd, 2x20yd, 2x40yd all around 75% max effort.

Also did some jumping to work on my movement efficiency:

SVJs x4, RVJs x4.

And finished with some core stability work (planks, supermans, etc)

Got the blood pumping decent and had a good stretch afterward.

ChrisM:
Yesterday (Oct 31,2012) was a rest day. Weighed in at 187lbs when I woke up. Did some light stretching and ended up walking 1-1.5 miles with the kids trick or treating. Had to resist stealing some of their candy lol!

ChrisM:
Nov 1, 2012

Rest day yesterday did its job, feel great now. Weighed in at 186lbs this morning. Got in some more core work and sprints/jumps after work.

Sprints/Jumps
2x 10 yard, 2x 20 yard, 2x 40 yard, 1x 100 yard.

4x max SVJ/4x DLRVJ

ChrisM:
Late workout last night (1am) so I went to bed instead of throwing this up then.

Friday Nov 2, 2012
Morning weigh-in: 187lbs
Soreness/Fatigue: none

Squats:
200x8, 250x8, 300x8, 320x8, 200x5  Struggled again on the last couple 320lb reps. Form felt better than Mon though.

RDL:
135x8, 155x8x3 These felt much better, focus is still on form and hip drive at the top. Probably up the weight next week and see how it goes.

Stepups:
70lb x8x3 added weight felt great.

Kettlebell swings:
35lbs 6x2

Box jumps (40" box):
x6

Pogo jumps:
8x2

Ham curls:
120lbs; 8x2

Calf raises on leg press machine:
550lb; 8x2

Did some upper body and core work as well (bench, incline db bench, db press, rows/lat work and some dips). Good workout overall, was a little lacking in motivation when I started due to time I think but pulled through and got a good workout in I feel. Just FYI I always toss a few pylo's in on heavy weight days, I feel like it keeps me springier.

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