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Hi,

I thought I'd start a training log.  I am a collegiate athlete–I play soccer.

This august I tore my ACL.  Prior to being injured I tested as follows:  33 VJ, 9ft broad jump, 4.7 40 yd dash (ht)

Now the vj was combine style with a two hand reach so I'd say its probably exaggerated by a few inches so lets call it an actual 33", likewise the 40 is equally inaccurate.

Right now I am almost cleared to play soccer and honestly with all the running I've been doing I feel faster than I ever have.

I am 5'11 and weigh 185.  My bench is currently 230x1, my squat max is 205x5 and I can do 10 wide grip pull ups.

My short term goals are:  Legit 36" vert (so 38" in testing), 10ft broad jump, and a 4.5 40 time

My long term goals are:  Legit 40" vert (so 42" in testing), 11 ft broad jump and a 4.3 40 time (hand timed obvi) I would also like to squat 405 for 3– all of this while being able to run 3 300 yd shuttles in under 58 sec each and 3 miles in under 20 min.

OK so this week is my spring break so I plan to  train a lot because I don't have other distractions and then rest up next weekend and then start my usual routine again.

Today I did:

Bench:  95x5, 135x10, 185x5, 195x3

Pull-ups:  Widegrip:  8, 8, 8, 8, 8 supersetted with 2 close grips, 8 same as previous

HS lat pull down:  180x8, 190x8x3

HS pull-over:  180x8x3

Inverted rows:  10x4

I am really trying to increase my lat strength b/c I've heard it is very important for running…

Post edited 9:50 pm – March 10, 2010 by 22charginghawks

Couldn't do agilities or play this morning because of rain :(

This afternoon–

Squats onto pins (set just above the full bottom position so well below parallel), I squat down pause for a couple seconds and then try to explode up.

135, 155, 185x4; 195, 205, 215x3      These were hard

SLRDLS:  65, 95, 115, 125x8

Hanging leg raises: 4x10

Today:

Flat Bench:  95, 135, 155, 185x5, 195, 200x3, 185x6

HS lat pulldowns:   90, 180, 200, 220, 230x5

wide grip pull-ups:  8, 10, 8, 7, 7, 7

feet elevated inverted rows:  bwx4x12

pull-ups were weird… don't know why I dropped in strength :(

Post edited 9:33 pm – March 13, 2010 by 22charginghawks

Today I went to a track and did some sprinting:

After warmup:

some accelerations over 30 m

6x15m sprint

6x30m sprint:  best time was 4.2 ht (it was not self-cued, I reacted to the timer)

Some plyometrics

Is this an appropriate volume?

My  hips felt really tight at the hip flexors when sprinting it didn't feel so good, right now they're pretty achy.  Also, I was running into the wind.

ok,

today I did:

squats:  135, 155, 165, 175:   the last 3 sets were with chains added (I don't know how much) the last set was pretty hard, the first set was 8 reps, the subsequent sets were 5 reps

glute hams: 6, 6, 6, 6, 6, 6

Resisted sled sprints:  up a slight incline w/ 90 lbs x2

hanging leg raises: 3x10

my legs are shot.

I am going to stop squatting 2x a week.  I figure with all of the time under tension for my quads (we're practicing again), I don't need anything else and so my friday lift will be perhaps bss or lunges and then other hamstring and glute stuff.  Likewise I will try to keep my monday squatting to a minimum (only doing my team lift)

good day today

hit a 5lb pr on the military press.

wide grip pull ups:

8,10,9,9, 8, 8

military press:

95x8, 105x5,115x5, 125x5, 135x3, 140x3

chest supported rows:

45x8, 70x8, 95x6, 105x6– these are just the weights I add onto the thing I lift…It weighs something too I just dont know what…

feet elevated inverted rows: bwx10x3

band pull-aparts: 4x15

today:

chest supported rows:      holderthing + 45, 70, 90x8, 100x5, 115x5, 120x5

standing shoulder press:            95, 105, 115, 125, 135x5, 115x7

pullups: 5x8, 7x1

dips: bwx13

lateral raises: 25x10x2, 20x15x2

band pull aparts: 4x15

I really appreciate it Alex.

I've been waiting a long time for a site like this…

I tried posting a log on t-nation but I kept getting things like "why aren't you doing regular deadlifts", "trap bar is for pussies".

They don't seem to understand that I lift for athletic enhancement rather than to lift more–i.e. if I can get good glute and ham activation from the trap bar and be less worried about proper technique (it's an easier movement), why should I have to do regular deadlifts which IMO for me are a riskier lift (don't have a partner, don't have anyone to assess form).

Today I had a team lift and decided to do some sprints on a treadmill turned off (it was like a hamster wheel I was pulling it back).

I highly recommend this, my glute pump was tremendous, it reminded me of pushing a sled…