T Nation

The Air Up There


#1

So I tried and failed to do this before, but this time am gonna stick with it.

Here's the basic stats:
height: 6'3
weight: 230
goal weight: 210-215

Goals of training program: Increase vert and quickness as well as upper body power. Lose fat while maintaining or increasing current lifts.

Best lifts:

Squat: 180kg
Deadlift: 235kg (ish)
Bench: 250lbsx2
Push Press: 100kgx3
Standing vert: ~34"
Running vert: ~40"

Lift goals:
Squat: 200kg
Deadlift: 250kg
Bench: 275lb
Push press: 110x3
Standing vert: 36"
Running vert: 43"

I'll prob add more info along the way


#2

AM session from today:

Hurdle hops: 10x3 (bout 36' high)
Roundhouse MB throws: 8x6 per side 6lb ball
Accentuated ab curl: 10x 40/40/50/60
Band pull-apart: 4x25
Goblet squat: 3x10 x90
Rear leg elevated split squat: 3x10ea. x55
Plyo push up on bench: 3x5
Push up plank: 4x30sec


#3

PM workout

Push press sets of 3(kg): 60/70/80/80/85/85/90/90/95/95kg
Face Pull: 8x 80/85/85/85/85/85/90/90/95/95/100/100
Dead Squat w/average band: 1x 100/120/130x2/140x2/150/160/170/180kg
Bench: 5x 60/80/80/85/85/90/95kg
Pendlay Row: 5x 60/70/70/75/75/80/80kg
Kroc Row: 100x20

Felt good today. The dead squats were slightly above parallel so I will probably move the pins down 1 next time. I did try 1 set with it lower and got 140 up. Definitely like the feel of these and it's the first time I've done them


#4

Easy/ off day today.

Power squat (machine): 1PPS x15, 2PPSx15x2
Banded bac ext.: 3x15
1 arm OHP: 8x 35/40/45lbs
Chin ups: 3x8
Leg ext: 3x15x15kg
Banded GM: 3x15
1 arm bench: 8x 60/65/70
Inverted row: 3x8
Band pull aparts: 4x25
Plank: 3x30secx 20kg
Side Plank: 3x20secx 20kg

Felt pretty good today, ready to get after it tomorrow for a leg workout. Doing a CT power complex.

http://www.T-Nation.com/strength-training-topics/425


#5

So did the CT complex today and holy crap it beat me up. My entire gray shirt was a darker shade of gray by the end of the workout lol.

Here's the info: half squats, back squats and hang clean all in kilos

Half squat (maybe closer to 3/4): 160, 180, 185, 190, 200, 210
Back Squat: 100, 120, 125, 130, 140, 145
Hang Clean: 70, 70, 75, 75, 80, 85
DB jump squats: 4x10x40lbs, 2x10x50lbs
Depth Jumps: 6x10

I forgot to mention i am also doing PLP right now and do 4x25 on band pull-aparts everyday.

Gonna play some volleyball tonight and probably see what my vert is as well


#6

played for like 2 hours, legs were definitely toasted but still had a good time.

tested my vert during was still touching 11'3" or so which puts me at like 37". Have no idea what i could do right now if my legs were fresh but anything 11'6" and up i'd be happy with.

PLP's gonna suck tonight. Then pvc pipe roll and stretch like it's my job


#7

Upper body tonight

MP (in kg)
3x45
3x45
3x50
3x50
3x55
3x55
3x60
3x60

Incline (kg)
5x70
5x70
5x75
5x75
5x80(pr)

Prone Row (kg): 15x 40/40/45/45/50/50
Chin ups (+15kg): 4x5
Reverse DB flys: 15x 15/15/20/20/20
Standing MB throw: 5x10x10lb
MB crunch: 5x10x10lb
HLR: 3x15
Landmine: 3x20x20kg
Shoulder shocker: 20kg for front raises, 15lb for lateral raises and clean&press
Band pull aparts: 4x25

Felt pretty good today, messed around with some higher rep stuff on the prone row and definitely felt a little burn. I'll prob rotate the reps by the week, something like 15,10,5

PLP for 26 reps tonight of each as well


#8

Monday 6/6

Was tired as hell, so just messed around and dunked a little bit. Good to know that even on my worst days I can still do a windmill.

Played ball that night and it was brutal. Got kneed a couple times but it's all good. Prob won't be playing much ball the rest of summer though.


#9

Weds 6/8

Using this week as a slight deload as I am pretty beat up. Just went light today.

Push press (kg)
70x3
80x3
80x3
80x3

DB Bench (lbs)
70x6
80x6
80x6
80x6

Face pull
120x10
130x10
130x10
140x10

Pull ups
4x8

PLP for 28 reps at night


#10

Thurs 6/9

Starting to feel better, will prob do my normal workout tomorrow. Sun finally came out in cali, about time. Did some tempo running today.

10x120 yards w/ 60 yard walk recovery
5x60 yards w/ walk back recovery.

definitely gonna have to start running some more. Will prob start some stairs, hills and normal sprints next week

PLP for 29 reps


#11

Friday 6/10

Did the CT complex again. Was a tough one since I wasn't feeling awesome but was a great workout.

Half squat (kg)
170x5
180x5
190x5
200x5
210x5
220x5

Back Squat (lbs)
225x5
275x5
285x5
295x5
315x5
335x5 (pr) didn't think there was any chance I was gonna get it then nailed it. figures

Hang clean (kg)
70x5
70x5
75x5
75x5
80x5
85x5

DB squat jumps
6x10x20lbs

Depth jumps (knee high)
6x10

Band pull aparts and PLP for 30 at night. Great day


#12

Sunday 6/12

MP (kg)
50x3
50x3
55x3
55x3
50x3
55x3
60x3
50x3

Incline (kg)
70x5
70x5
70x5
75x5
65x5

Prone row (kg)
3x10x50
2x10x55
60x10

Reverse DB fly
2x10x20lb

Pull ups
3x8

OH MB: 4x10
MB crunch: 4x10
Landmine: 2x16x20kg
HLR: 2x15
Band pull aparts: 4x25


#13

Monday 6/13

Clean pull (kg)
3x3x100

Front squat (kg)
100x3
100x3
105x3
110x3

Leg press: 500x50

was super tired since i had to be up early for work. gonna do posterior chain tomorrow. most likely some form of DL, GHR and reverse hyper


#14

tues 6/14

great session today.

Podium snatch DL (kg)
140x5
140x5
150x5
150x5
170x5 (pr)

GHR (kg)
1x6x15kg
2x8x15kg
1x10x15kg

Reverse hyper (kg)
3x15x100

Hill sprints
9x50 yards

See how i feel tomorrow, may be pretty sore.


#15

weds 6/15

Forgot to write down my weights but I think it's mostly right.

Push Press (kg)
60x3
70x3
80x3
90x3
80x3
80x3

Bench (lbs)
185x5
195x5
205x5
215x5
225x5 (pr)

Face pulls
130x10
140x10
150x10
160x10
200x10
200x10

Pendlay row (kg)
60x5
65x5
70x5
70x5
75x5

Happy with my bench PR considering in january i don't know that I could do 225 once. May max out next week if feeling it. gotta start working on my explosiveness more though as the season gets closer