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Polo918's Training Log

hi people, decided to start my own training log mainly for myself just to keep track of everything. i’m 17 years old and have been training on and off for nearly two years now because of mma, soccer and injuries but i am now just lifting weights. i’m running a modified version of ws4sb 3. here are my current stats 11-april-2012
height: 5 foot 11
weight: 184 pounds
body fat%: 10.9
squat 1rm: 265 pounds
deadlift 1rm: 315 pounds
bench press 1rm: 170 pounds
pull-up max: 12 reps
vertical jump: 24.5 inches
broad jump: 8 foot 2
40 yard sprint: 4.72

3 month goals (11-july-2012):
squat 1rm: 300< pounds
deadlift: concentrating more on my squat the next few months so don’t really mind.
bench press:200< pounds
pull-up max: 20 reps
vertical jump: 26<
broad jump:8 foot 6
40 yard sprint: >4.7
I also want to master the handstand push-up (nearly there) and to properly get the technique of the hang snatch

I’ll start off with last monday.
monday 9th of april: max effort legs:
warm-up of jumping jacks, lunges, bw squats, dynamic stretching and static stretching of hip flexor.

glute activation:
single leg hip thrusts: 2 sets of 10 each side.
barbell glute bridges: 2 sets of 10

  1. 200 pounds 2. 220 pounds

broad jumps: 10 single jumps

hang snatches: 6 sets of 2
worked up to a set of 95 pounds. technique was pretty solid with it so gonna keep moving up weight.
squats: 5 sets of 4
worked up to a new 4rm of 240 pounds. last rep was a grind but got it up
pistol squats: 3 sets of 8

  1. bodyweight 2. 5 pound kb 3. 10 pound kb
    glute ham raises: 3 sets of 6
    so close to getting a full eccentric, about 3 or 4 inches off the ground at the end of it.
    calf raises: 1 set of 30
    1.180 pounds.

ab work
did 3 sets of 10 hanging leg raises.

finished off with a scoop of optimum nutrition:chocolate mint in soya milk and two sandwiches. also put in 5 leaves opf spinach into the shake and couldn’t taste a thing. it’s great.

tuesday the 10th of april: upper body
warm-up of lightweight movements

shoulder mobility:
shoulder dislocations: 2 sets of 10
wall slides: 2 sets of 10

one-armed pushups: 3 sets of max

  1. 9 reps each arm 2. 7 reps ea 3. 5 reps ea
    chin-ups: 3 sets of 10 (didn’t make all sets of 10)
  2. bw 10 reps 2. bw 9 reps 3. 7 reps
    face pulls: 3 sets of 10
  3. 25 pounds 2. 27.5 pounds 3. 35 pounds
    DB military press: 3 sets of 8
  4. 45 pounds 2.50 pounds 3.55 pounds for 3 (failed here, gonna go back down to 50 pounds for my last set next week).
    DB shrugs: 2 sets of 8
    1.60 pounds 2.70 pounds.
    EZ bar curls: 2 sets of 8
  5. 90 pounds 2. 95 pounds
    heavy dumbell holds: 2 sets of max time
  6. 110 pounds for 40 seconds 2. 110 pounds for 35 seconds.

finished off with some more shoulder mobility and had the same shake as yesterday but with a lunchbox of homemade fried rice instead of sandwiches.

had a quick conditioning session:
tabata style sprints on treadmill. 14km/h @ 10 incline for 10 reps

treadmill pushes at 12 incline for 45 seconds for 3 reps

I did this martin rooney challenge http://www.youtube.com/watch?v=3b8kPOXl_uo pretty tough!
only got 85 reps. add that to things i need to improve.I want to get it to over 110 in the three months.

lower body repetition day:
same warm-up as max effort and glute activation exercises.

hurdle jumps: 5 sets of 3

hang cleans: 5 sets of 2
worked up to 2 reps of 175 pounds. (new personal best)

front squats: 2 sets of 10

  1. 155 pounds for 10 2. 155 pounds for 7

dumbbell split squats: 2 sets of 8
1.65 pounds 2. 70 pounds
always feel light headed after split squats, doesn’t feel good

RDL’s: 3 sets of 6

  1. 110 pounds 2. 145 pounds 3. 175 pounds

ab circuit to finish off.

had the same shake as the last 2 days, but i realised banana does not work with the shake, spinach, yes. banana, no. also had some peanuts and a sandwich.

got told today to put my shoes back on after my squats (don’t have good weightlifting shoes) by a personal trainer who was squatting with a foam pad on the bar and wasnt even going to parallel. fair to say I was pretty annoyed.

had work friday and saturday, so didn’t work out during those days

max effort legs:
warm up and glute activation exercises

box jumps: 6 jumps
got a 48 inch box jump, tried for a 49 but couldn’t get it
broad jumps: 6 jumps

snatches: 5 sets of 2
worked up to 100 pounds for 2

squats: 5 sets of 4
worked up to 245 for 2 but didn’t feel i went low enough on the second rep so dropped it to 230 and did another 2. gonna drop it to 235 for the last set next week and make sure of my depth on each rep.

pistol squats: 3 sets of 8

  1. bw 2.9 pound kettlebell 3.18 pound kettlebell

glute ham raises: 3 sets of 6
only the eccentric phase again, about 3 or 4 inches off the ground again

calf raises: 1 set of 30

  1. 190 pounds

ab work
hanging leg raises:
3 sets of 11

had same protein shake, peanuts and a banana to finish