New Idea: Adding weight to Med-Medium High Intensity

Add five pounds to every squat session. Only check 1-RM on Day 1 of every two weeks.

Training Log, Friday, Dec 26, 2008

Squat Warmup 135,225,265,
85% 5 x 3 x 295
65% 5 x 5 x 225

Notes: In my fast reps of 225, I felt the strong gravitational force on the bar as I counteracted the force as powerfully as I can.

Great!

By working consistently, I will reach my goal of 400 lbs.

Revised Plan until Track

SO far, till Track Season, Goal is to increase strength, general and specific power

Day 1
No Sprints. Testing day for Squat.
Squat Max (100% or more) for up to 5 reps.
Squat 75% 6x4

Acc:
Ham/Back Raise
Hip Flexor

Day 2
Tempo
Forward Bent Arm Raise
Pullup/Chinup
Bicep
Tricep
Core

Day 3
Plyo
Sprint (Max V~100+)
Squat 80% 5x3
Squat 60% 5x5
SLDL

Day 4
Tempo
Standing HP
Rear Elbow Raise
Bicep
Tricep
Core

Day 5
Plyo
Short (Accel~Max V)
Squat 85% 5x2
Squat 65% 5x5javascript:void(0)

Acc:
Ham/Back Raise
Hip Flexor

Day 6 General, Superset, Volume Workout.
Bench
Shrug
Standing Pullover
Overhead Press
Core Exercise

Training Log, Tuesday December 23

Squat

135,185,225,275,315,345,

5 x 1 375F,375F,370OK,375F
Note: Technique should be medium-wide stance, move in the eccentric phase SLOWLY, because if otherwise, the force of gravity in the isometric phase would be too hard to counteract.

6 x 4 275 (about 75% 1RM)

Again, having a fast eccentric here makes the exercise difficult, but I guess this will help transfer strength into power

Ooooh, I love the soreness.