T Nation

Blakjak12's Log

Tuesday, January 17

  1. Elevated Pistol Squats
    Regular: +20x5
    1.5s: +20x5, +20x5
    Pause at the bottom: +30x5
    Eccentrics: +24x5

  2. Good mornings
    +45x8, +45x8, +45x8

  3. Reverse Crunch/Weighted Jump Squat/Hanging Leg Raises
    3x15, (+50x8)x3, 3x10

  4. Springs
    5-4-3-2-1 pyramid of half court up-and-back sprints

Wednesday, January 21
Did a few rounds of HIIT at home with plyometric exercises.

Thursday, January 22

1A. Front Squat
175x5, 185x5, 185x5

1B. Weighted Chinup
(+10x5)x4, (+12.5x5)

2A. Weighted Pushup
+45x14, +45x14, +45x12

2B. Medicine Ball Leg Curl
10, 9, 9

3A. L-Sit Chinup
5, 4, 4, 3, 3

3B. Ab V-ups
11, 8, 7, 6, 3

Friday, January 24
Did a few rounds of HIIT at home with plyometric exercises.

Saturday, January 25

1A. Elevated Pistol Squats
+16x10, +16x10, +10x10

1B. Chinup
9, 9, 9

2A. DB Single-Leg RDLs
(35x8)x3

2B. Incline Bench
175x5, 180x5, 175x5

3A. Diamond Pushup
12, 11, 11

3B. Incline Situp
(+35x16), (+35x14), (+35x12)

Sunday, January 26

Had an intramural basketball game.

Monday, January 27

1A. Front Squat
175x5, 185x5, 190x5, 135x10, 135x10

1B. L-sit Chinup
5x5

2A. Weighted Pushup
+45x14, +45x14, +45x13

2B. Medicine Ball Leg Curl
10, 10, 9

3A. L-Sit Chinup
5, 5, 4

3B. Ab V-ups
11, 8, 7

Wednesday, January 29

1A. Elevated Pistol Squats
Regular: +24x5
1.5s: +20x5, +20x5
Pause at the bottom: +30x5
Eccentrics: +24x5

1B. Chinup
7, 8, 7, 7, 7

2A. Pushups
20-16-12-8-4

2B. Good mornings
(+45x8)x3

3A. Reverse Crunches
15, 15, 15

3B. Long-lever flutters
10, 10, 10

Thursday, January 30
Did cardio at home for about 20 minutes.

Friday, January 31

1A. Barbell Press
135x5, 145x5, 140x5, 140x5, 140x4

1B. Trap Bar DL
255x5, 275x5, 305x5, 305x5, 305x5

2A. Seated Row
130x10, 130x10, 135x10

2B. Trap Bar DL
(255x10)x3

3A. L-Sit Chinups
6, 6, 6

3B. Incline Situp Holds
30secx3

Saturday, February 1

Shot hoops and did basketball drills for about 45 minutes.

Sunday, February 2

1A. Elevated Pistol Squats
+16x10, +16x10, +16x10

1B. Chinup
9, 9, 9

2A. DB Single-Leg RDLs
(35sx8)x2, 40sx8

2B. Weighted Pushups
(+45x14), (+45x12), (+45x12)

3A. Biceps-Tricep Combination exercise

Don’t think I did these right today…will try them again next week

3B. Incline Situp
(+35x16), (+35x15), (+35x13)

Tuesday, February 4

1A. Elevated Pistol Squats
Regular: +20x5
1.5s: +20x5, +20x5, +10x5
Eccentrics with pause at bottom: +24x5

1B. Weighted Chinups
+10x5, +10x5, +10x5, +12.5x5, +15x5

2A. Weighted Pushups
+45x14, +45x12, +45x10

2B. Medicine Ball Leg Curls
10, 10, 10

3A. L-sit Chinups
5, 4, 4

3B. Ab V-ups
11, 11, 8

Wednesday, February 5

Cardio at home for about 20 minutes

Thursday, February 6

1A. Elevated Pistol Squats
+20x10, +16x10, +16x10

1B. Weighted Good Mornings
(+45x8)x3

2A. Hanging Leg Raises
10, 10, 12

2B. Long-level Ab Flutters
10, 12, 10

3A. Sprints
5 halfcourt up and backs
4 halfcourt up and backs
3 halfcourt up and backs
2 halfcourt up and backs
1 halfcourt up and back

Friday, February 7

1A. Pushup
20, 18, 16, 12, 10

1B. Chinup
8, 7, 7, 7, 6

2A. DB Shoulder Press
55sx6, 45sx10, 45sx8, 45sx6

2B. Seated Row Two-hand Cable Row
130x10, 135x10, 135x10

3A. DB Hammer Curls
35sx12, 35sx7, 35sx7, 35sx4

Saturday, February 8

Shot hoops and did some basketball conditioning for about 45 minutes.

Monday, February 10

1A. Barbell Press
135x5, 145x5, 140x5, 140x4, 135x5

1B. Weighted Inverted Row
+10x5, +25x5, +25x5, +25x5, +35x5

2A. Chinups
9, 8, 8

2B. Medicine Ball Pushups
10, 10, 10

3A. Biceps-Tricep Combination exercise
15sx10, 20sx10, 15sx10

Tuesday, February 11

1A. Elevated Pistol Squats
Regular: +24x5
1.5s: +20x5, +20x5, +10x5
Eccentrics with pause at the bottom: +24x5

2A. Good mornings
+45x8, +45x8, +45x9

2B. Long-lever flutters
14, 12, 10

3A. Weighted Jump Squats
+50x8, +50x8, +50x8

3B. Weighted Incline Situp
+35x20, +35x16, +35x12

Wednesday, February 12

1A. Incline Bench
175x5, 180x5, 185x5, 180x5, 175x5

1B. Weighted Chinup
+10x5, +10x5, +15x5, +15x5, +15x5

2A. Pushups
12, 12, 12, 12, 15

2B. Weighted Pulldowns
150x10, 135x10, 135x10, 135x10, 130x10

3A. DB Curl
25sx15, 25sx15

Thursday, February 13

1A. Elevated Pistol Squats
+20x10, +20x10, +16x10

1B. Hanging Leg Raises
12, 12, 12

2A. Single-leg RDL
(+40x8)x3

2B. Ab V-ups
12, 10, 9

3A. Sprints
5 halfcourt up and backs
4 halfcourt up and backs
3 halfcourt up and backs
2 halfcourt up and backs
1 halfcourt up and back

Friday, February 14

Did a few plyo exercises at home for some quick cardio.

Monday, February 17

1A. Elevated Pistol Squats
Regular: +24x6
1.5s: +20x5, +20x5, +16x5
Pause at the bottom: +24x6

1B. Weighted Chinup
+10x5, +12.5x5, +15x5, +15x5, +15x3

2A. Close Grip Pushups
15, 15, 15

2B. Medicine Ball Leg Curl
11, 10, 10

3A. L-Sit Chinups
5, 4, 4, 4, 3

3B. Ab V-ups
11, 9, 6, 5, 3

Tuesday, February 18

Shot hoops for about 45 minutes

Wednesday, February 19

1A. Incline Bench
175x5, 180x5, 180x5, 175x5, 175x4

1B. Chinup
8, 7, 7, 7, 7

2A. Pushups
20, 16, 15, 13, 12

2B. Seated Row
130x10, 130x8, 135x6, 140x4, 140x2

3A. Bicep-Tricep Combo
Had to do this standing today, but (20sx10)x3