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8/24/2010 Phase III Day 9 (Tuesday):

Just some biking done and really light jogging. (something like 2 miles) Super light day, hamstrings and quads are sore from squats yesterday.

Phase III Day 8 (Monday):

Again, all sets of 4/3/2 reps.

-Box Squat: 135/155/175 and 155/175/185 (much better than front squats, but still not near where I'd like to be)

-Pull-ups: +10/+20/+25 and +20/+25/+30

-Bench Press: 135/145/155 and 145/155/x (stopped major lifts after I ended my fifth set)

-Hanging leg raises: 2x8 (knees tucked, didn't have the energy for extended)

To dead to do anything after all that. Might have something to do with puking my breakfast about 4 minutes after eating. Could be the Chinese I had yesterday upset my stomach somehow. I gotta eat a more solid breakfast again, I've been waking up later because of school.

Good news though, I talked to my coach in the gym and I'll probably be able to get a set of hurdles, which means I'll be training sprints and hurdle form on my off days. Nothing too heavy yet though, I'll experiment with some routines. Suggestions and positive criticism are always welcome of course, as usual.

That is a clean and jerk, not press.

Has anyone taught you jerk technique? A correct jerk does not involve pressing the bar, it is primarily just catching it.

Obviously I've learned the technique, just not proper terminology. I'm not sure the words matter quite as much as the fact that I did the workout as it was described to me. 

Phase III Day 6 (Saturday):

I was supposed to do a workout today since the gym is closed tomorrow, but I didn't make it on time. (apparently it closes 5 hours earlier on Saturdays... lame.)

I settled for bike riding and 3x5 on one armed pushups and pistol squats. (oh how I love pistol squats )

I still don't count that as my workout. I plan on doing two workouts on Monday before and after school too keep my schedule normal.

Phase III Day 4 (Thursday):

Soreness is all gone. I realized I need to spend more time stretching. I'm not very flexible at all and it would be of huge benefit to me anyway in hurdles and strength.

Workout layout will be the same as listed earlier for the next 4 weeks.

Hang Snatches: 75/85/95 and 85/95/100 (Oh, shite I need work on shoulders.)

Military Press: 65/75/85 and 75/85/90 (Yeah.....  I'm pretty buff aren't I? haha)

Russian Twists: 2x10 w/10lb. weight.

Prone Rows: 2x10 w/2x25lb. dumbbells.

The ridiculously week shoulders is probably because of my deltoid tear. That might be one of the ones with fastest improvement now that I'm recovered. You never know.

damn sucks about your car, bonfires are fun though :F

you can ride your bike everywhere? it's all within distance? if so, that's cool, as long as weather permits.

Smallish valley that I live in. Anything that I would want to get to is probably not more than 30 or 40 minutes on bike. It's okay for now.

Quote from: Zetz on August 18, 2010, 04:25:58 pm

donating blood

This is where we need a high-five smiley.

Ha, agreed. Thanks.

Phase III Day 2 (Tuesday):

Rode my bike for a while. Later in the day my car's transmission decided to not let me shift into anything other than reverse. I'll be riding my bike quite often from now on...

Anyway. After all that mess my friend gave me a ride home where friends were waiting for me for a bonfire. Kept my mind off things, but it also made me realize how ridiculously sore I am after yesterday. Lats (somehow), glutes, and especially my lower back muscles.

Oh happy day...

Same from me. Happy birthday.