week 100

week 100.

warmup, prehab (TKE, cobras, swings)
sprints: 3 x flats
ankle hops: 3 x 10
depth jumps: some, went ok.

jump snatch: DND (bad wrist)

squats:
3 x 3 (110, 120, 130)
1 x (140, 145, 150)

s1: OHP: 8 x 8 (35, 35, 37.5, 37.5, 37.5, 40, 45, 45)
s1: pullups: 8 x 8

s2: mountain climbers: 3 x 20
s2: bicep curls: 3 x 10 (10, 12.5, 10)

- had wanted to get a triple of 150, but ramping up in singles, and only managed a parallel top rep of 150kg.
- last week i said i will stop lower body lifting for awhile, didnt happen again.

- since my right hip is icky, i really will be making myself stop all squatting for 1 or 2 weeks.
- gonna do more jumping.
- what good hip prehab/rehab do u guys recommend?

- those mountain climbers were supposed to be a core excercise. didnt do jackshit for me, mayb i got form wrong lol.

- 1 more month to 2 full years(104 wks) of lifting. want a 38-40" vert as something to show for it.

week 99

tues

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 40, 42.5)
s1: pullups: 8 x 8

s2: flat DB bench: 8 x (15, 15, 20, 20, 25, 30, 30, 30)
s2: machine rows: 8 x (35, 35, 40, 45, 50, 55, 60, 65)

some curls while downing PWO shake.

week 99

Week 99

Prehab: cobras, tke, leg swings


Sprints: 2 x flats
Ankle hops: 3 x 10


Jump snatch: 3 x 4 (35, 42.5, 50)


Squats: 4 x 5 (110, 120, 130, *147.5)


Calf raises: 2 x 15 (120, 130)
RDL: 3 x 7 (85, 90, 100)


Lunges: DND


Leg raises: 2 x 15


Some curls while drinkin pwo shake.


*4 reps. 2-3 good reps.


- still some slight right hip ache.
- contemplating a one week break.

week 98

played around for an hour, took me most of it to make 100 shots. FML.

s1: OHP: 8 x (45, 45, 45, 45)
s1: pullups: 4 x 10

s2: tricep pushdown: 8 x (34, 34, 36, 36)
s2: EZ bicep curls: 8 x (20, 20, 22.5, 25)
s2: rear lat fly: 10 x (7.5, 7.5, 10, 10)

leg raises: 3 x 15