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Deadlift- 225x5
              315x3
              405x1
              435x1(new 100%raw PR)  Felt decent but slow out of the bottom

elevated DLs- 315x3x8

cleans-135x2x2...just really quick to get the juices flowing

t-bar row- worked up to 4 plates(on a t bar row machine thing, different and harder than sticking a bar in the corner)x6

then just some pulldowns, pull ups, and abs and seated cable rows

so last update was last week, ended up doing legs and back, worked up to 365 on squats going very low, felt easy, i have a lot more so ill go another 10lbs this week

anyway

todays workout was chest and tris, nothing major, cousins wedding last night so felt like shit this morning but i was in a hotel about 3 miles from my gym so i didnt feel like driving home and driving back later.

workout sucked but oh well i did something at least

tomorrow is idk whatevs i feels like it to be

Now i havent been following this program exactly, ive been taking its principles and pretty much following it, somedays ill do his exact workout, just depends on my energy levels and how packed the gym is

anyway- he has you do front squats- my front squats didnt go anywhere idk i hated the exercise to begin with
            - he does have a warm up 2 week phase to get you ready for the regular program which i found harder than the actual program
            - It has a mix of explosive, and bodybuilding workouts
            - the diets are a joke though, i dont trust a diet plan that has you fast for a day or so
            - If you just do the explosive shit in its own phases then I highly recommend this program

4/5 starts for me


while doing this and take the principles, it made me go from not even getting close to dunking to dunking and increased my 2ft vert probably a good 4 inches or more.

but if you throw in the creator- it brings it down to 2.5/5 stars...Elliot hulse is just a dickhead, he promotes stupid shit and doesnt answer some people cuz he said they are dicks or something, plus he believes there is a type 3 muscle fiber and his quote was "just because you havent seen it yet doesnt mean its not there"  I am pretty sure we would have found out if there was more than type 1 and 2 by now

but program alone is good

considering how much i hate my sister and how pissed i am at my brother, that plus hemoval and Maximize V2 fueled my workout and went fucking diesel

100% raw-

btn jerk- PR 260lbs
deadlift- 1 handed- 185lbs
Reg. Deadlift- 430lbs (i have WAY MORE THAN THIS in the tank but my grip is bein puss right now)
hang cleans/normal cleans- i switched it up but it was with 135 and it felt like i was just doing the bar
sumo power upright rows- 135x3x10

pull upsx 3x10


this afternoon i had a dunk session where i was missing my dunks on 10ft and i just went beast mode out there, still fired up and joined the 10ft club again after 3 years hahaha

Didnt do anything all weekend and monday because i was working 1030am-1030pm everyday, plus the gym was closed on monday anyway.  But work gave me new combat boots which are heavier than shit it feels like and on my rounds i have to walk about 1.3 miles each time and i do that 6 times a day, plus its all up and down hill, so to get my exercise in i decided to jog it and sometimes sprint on monday when nobody was around.  I cant do that when people are there because someone will think shit is going down at the mine.


Anyway, recent updates I ordered Axcel from AtLarge nutrition, 25lbs Recession protein from trueprotein.com, and i bought 70 cans of tuna fish which was a pain in the ass to buy in the store because cashiers are retarded.  next week I will be starting with shelby starnes finally doing a month to month deal.

anyway todays workout, ive seen good shit with doing oly lifts everyday for the most part, i dont do the same ones like today ill prolly do light hang cleans and hang snatches to get the blood flowing and do a chest and tri day, tomorrow could be a straight up oly day


I also had a velcro dunk day in my 13 dollar work walmart shoes, and i was getting a few inches lower but a lot higher than i had expected. 

its the whites only court, considering with a big ass bump in front of the hoop, any cracker can dunk there

Legs-

getting back into back squats so didnt want to over-do it unlike last time i injured both of my quads doing 315x15 and 365x10-15

135x5
225x5
315x4x3
335x1
355x1( this felt like 70-80% of my 1rm ) so not to bad...and done 100% raw

hack squat- 4 plates- 3x3 (speed)
good mornings- 135x3x10
db swings- 55x3x10
45 degree hyper- 75lbs db- 3x5, then 2x5 really slow body weight
            -  I feel like i can do more than that but the handles on the hyper are way to close together so it makes it awkward

leg curls- 3x10 heavyish then 2x10 1 legged


overall i liked the workout, because i have no spotter and going raw, I will just go up by 10lbs or so each week


Also I am going to put the pins high so when i do btn jerks i dont have to really worry about lowering it all the way down slow

forgot to weigh in but im not to concerned



10 mins of foam rolling and I was yelling, my legs and hips are rough right now

yesterday i did various oly shit and deadlift and shrugs

cleans-(not improving idk why) 205xidk not many
sumo high pulls- 135x3x10(very easy)
hang snatch- 135x3x5(very easy so this at least was an improvement)

by now my forearms were fried and the bar was slippery as hell so had to use straps on 405 even though i cant get into a good position with straps and my form sucked, still got it easy though

shrugs- worked up to 630? 1x5 on the power bench, i ran out of room to put more on

5 min run to cooldown and that was pretty easy too

on the weekends ill be walking a total of 16 miles for work in boots and its all up and down hill so hopefully cardio can keep up with that

today im thinking about going tonight just to get some circuits in and some cardio.


Also


I just ordered Axcel from AtLarge nutrition, i heard good things and im hoping this one doesnt make me puke after each workout like dexaprine.  And I am starting my search for dented tuna fish cans