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Hey thanks.  After doing it I realised my breathing was all wrong and I wasn't bracing properly on the reps over 100 so no surprises that it started to get ugly.

Haha that's a clerical error (I'll have to fire my assistant  ) and should read 95.2.

I am going to be cutting/dieting/not eating whatever I want shortly but will probably arimfor 88-90 as I look ana under that. I'm actually at 92.7 this morning but was a bit dehydrated.

So have just joined a gym near work. $29 for a three month membership. Figure it'll be worth it even if I only use it once or twice a week but it'll allow me to train 3-4 times per week instead of the two I'm doing at the moment. Start on Monday which will be nice. Am finishing off the current cycle of 531 this week so will be able to make do with some additional equipment.

So I’ve decided to give the VJB another shot. I injured my groin a few times when doing it last year and wanted to focus on getting a few months of solid training under my belt before going again. Feel like I’m getting there but I’m also impatient so I’m going to start it….like right now….or last night even.

I’m doing the intermediate balanced program out of the book.  100% as written. Will need to keep up the foam rolling/mobility stuff on off days to ensure the body can cope with the extra stress.  The positive thing is as I’ve joined the gym near work I can get in two sessions during the week and then just one on the weekend at home (program calls for two lower body sessions and I will do just one upper session). This will give me more time at night to get in some solid recovery time and get to be earlier.

It’s an 8 week program and I don’t expect all the goals below in 8 weeks but think that the SVJ and the bodyfat are achievable which will go a long way towards securing the RVJ and SLRVJ.

Goals going forward (including but not limited to this program):

Current:                     
SVJ      ~25”         
RVJ      ~28         
SLRVJ      ~30”         
Squat      130kg         
Deadlift      150kg         
Weight      93.5         
Bodyfat      ~15.6%         
http://www.scientificpsychic.com/fitness/diet.html

Goal:
SVJ      30”
RVJ      35”
SLRVJ      40”
Squat      150kg
Deadlift      200kg
Weight      90.0
Bodyfat      10%

Just went and checked out the gym I've joined. Bummer is that I won't be able to start for around two weeks but very excited that they have a trap bar and also plyo boxes.  Sweet 

23/01/12

Injuries- None
Fatigue- None
Motivation- Not too bad
Bodyweight- 92.7 -attempting to get to 90 but am being a bit careful as I don't want to lose too much strength or what little muscle I have

Upper Body

1.a) Bench Press-
Warm up sets- 8xbar, 6x40, 4x50, 2x60
Work sets- 67.5x 8, 8, 6, 6,

1.b) Bent Row-
Warm up sets- 8xbar, 6x40, 4x50, 2x60
Work sets- 67.5x 8, 8, 8, 8,

2.a) Push Press
40x 6, 6, 6, 6,

2.b) Chin Ups
4, 2, 4, 3, (this was pretty pathetic- I do my chins on home made rings and did the first two sets on these and was swinging about all over the place on the 2nd set). Used a bar in the rack for my other sets and felt way better but back/arms were a little fried from the previous exercises)

That is all.

29/01/13

Injuries- None
Fatigue- None
Motivation- Decent
Bodyweight- 94.4

So first time back after Australia day weekend. Started the weekend on Friday at 92.8. Ended the weekend on Monday night at 95.5. Mostly water weight I think but still a decent weekend of putting some serious food away.

Week two of the VJB intermediate balanced program. I misread the volume of jumps last week so there was a sharp increase. Also didn't have time for squats but will knock them off at the gym tomorrow.

Hig Object Jumps
4x10

Rhythmic Lunge Jumps- have figured out the rhythm part of these and am getting some arm swing to help with the movement too.
4x10 (each leg)

Depth Jumps
4x5

BB Squat Jumps
4x10@20kg

RDL- 4x5@105
Warm up sets- 60x5, 80x5, 90x3
Work sets- 105x 5, 5, 5, 5,

Felt good overall. I would definitely say that RDLs are harder on my upper body than conventional deads. Def noticed it in the arms.

30/01/13

Inuries- None
Fatigue- Hams, glutes, groinal area
Motivation- High
Bodyweight- 93.5

First session in new gym. Had to be time conscious but was great to get in there and give the equipment a shot.

Squat- 4x5@75% of 120 - (left over from last night)
Warm up sets- 5xbar, 5x60, 3x80
Work sets- 120x 5, 5, 5, 5,

Bench Press- 4x6@70
Warm up sets- 6xbar, 40x6, 50x3
Work sets- 70x 6, 6, 5, 4 (this is not a PR but the most I've benched in at least 2 years I think- will stick with this weight till I get 6 on all sets)

Chins-
7,5,5,3,4 - did these inbetween sets of squats and bench - felt good to get 7 which is a  but really want to get 10.

Pretty decent first session in the gym. Was good to be able to see myself doing squats in the mirror as I've never had that kind of visual feedback before.
Can't wait to get in there and use the trap bar for deads too.

*Edit- today is the first time I have trained in a fasted state. Energy was good, didn't over extend myself but didn't have a lack of energy as I thought I might*

IME trap bar recruits quads more. that's why it's easier. it's therefore less useful as an assistance exercise meant to target p-chain. not to say it's a bad exercise, obviously.