Your Deadlifts are Sick! Great job! Congrats on the weight/fat loss.

back squat in monolift
160x10
250x5
300x2-super easy.
----that was just to warm-up legs...went to deadlift---------
deadlift
225x2
315x1
405x1
505x1
-loose squat suit on---
505x1-slightly more comfrotable
555x1
605x1
645x0-soooo close, 2" above knee and everything
deadlift lockouts, very short ROM
up to 915
then 825 I took from top to knee cap negative.
ssb gm's
140+x5
140+x5
140+x5

people at the gym think I am closing in on 700 mark, thats encourging.

monday:

AM: in gym
worked up to 225 clean for a few reps and started to get sore in all back muscles and traps used for deadlifting the other day....traps remained sore for the rest of the day, so weird.

while everyone else was doing clean then I went to do vertec..got a 34" standing vert. then tried for 36" (moved the 35" marker out of the way) and came super close, ahd I left the 35" marker there I would of had it.

It was a record for my school for 207 lb class but it wasn't the testing day so it didn't count.



PM-whole workout done with ankle weights on.
one-leg leg press
135x10>>25 decline situps
135x10>>15 leg raises off bench
225x5>>5 decline situps with 10lber behind head
225x5>>5 decline situps with 10lber behind head
225x5>>few decine russian twist with 12lb med ball
225x5>>leg curls just squeezing and slow negative 2x10
225x5>>3 deep squat jumps holding 50lb punching bag

10 quickjumps to 9'
10 quickjumps to 9'
10 quickjumps to 9'

------------took ankle weights off---------------

10 quick jumps to 9'5" ish


good workout, but wow my back was no recovered enough for gym, saturdays workout was tough.

tuesday: at gym
btn jerks
135x10
201x6
201x6
201x6
201x6
45 degree hypers
55x15
55x15
pulllups-kipping
x10-easy, good for a-lot. lol
x10
x10

happy with this workout, very nice structure.

wednesday: at gym
did alot of form stuff on running then did a few quick sprints, and lastly some short relay races. i def. think I have a under 12.5 100m now, or just my class is mostly slow people, lol.

wednesday afternoon:
squats
160x10
160x10
---put suit on to protect high hamstring, it was pain a little, suit doesn't really help much, but I can go a little wider with my feet-----
250x3
340x3
340x3
360x1-just to go fast once.

done, went home I was stiff today and didn't want to take any caffeine or ibprofen which would have helped.

thursday: at gym
400m jog warm-up, hardly lost my breath =)
snatch-warm up with 90lb overhead squats
hang power snatch
90x5
155x3
155x3
155x3
155x3
front squat
200 3 sets of 3 just enough weight to feel myself work.

How is it that can squat at least 150lbs more than you yet we have the same snatch? God damn it that lift drives me crazy.

Have you worked with the guys at Frantz on your squat, btw? I know they have helped you with your already freakish deadlift.

Your progress has been amazing lately, getting stronger everywhere while leaning out. Amazing that you're still in high school too. So... 2010 Teen Nats champion?

saturday: morning
jump rope
x100 fw
x100fw
x50 bw
x100 fw
x100 fw
x50 alternating feet fw
x100 fw
x200 alter. fwrd
x200 fw
x150 fw

then @ frantz
squats-walked out, just belt
135x8
135x8
235x5
235x5
300x5-good for more.(only set belt was used on)
235x5
deficit deadlift
225x3
315x2
415x2
505x1
545x2-dead stop reps, decent.
rack pull from knee cap
just up to 700x1.

done. bw is 205 with shoes on.

this weekend I visited my brother at college and lifted with him and his room mate twice.
I did a lot of hamstring exercises, pullups, and went up to 225 clean with 3 jerks, and 100 lb dumbell presses for 7 reps.

monday at school
cleans-then front squat each rep aswell
90x5
200x3
200x3
200x3
200x3
back squat
255x6
200x6

My knees/legs are stiff from walking around with my brother.......

thursday:
btn jerks
4 sets of 6 with 205
pullups
30 extra lbs x10
80 extra lbs x3
bodyweight x20 wide w.momentum

friday at school
overhead squat
90x5
135x5
135x5
155x4
135x5
hang snatch then overhead squat each rep
135x3
135x3
135x3-shoulders stiff
ran out of time

saturday:
squats up to
315x7-http://www.youtube.com/watch?v=NMRKeopW06k&feature=channel_page
then some super light farmers walk/run for like 300ft.

went to the track afterward
first 100m: 12.8
second 100m: 12.58-new record only .08 off my goal.

and some jumping at the track: http://www.youtube.com/watch?v=MHTZ4fifd9E&feature=channel

Sunday:
bench up to 285x1
and some light back exercises.

this morning in gym:
back squat
up to 350x1 wasn't hard but my knee are still stiff from saturday I didn't know we were doing heavy singles.
then cheavy hang cleans
did 270x1 and 275x1 for all time 207lb class record for school, more in me too.


after school basball conditioning
deadlift
up to 585x1 stiff bar, hook grip, velco (crap) belt. LOL
then sprints
3x100m
1x200m

was fastest of baseball player today, but the other fast kid was tired from squats.

been lifting and running so much this week I can't really remember it all so here is what sticks out in my mind
wednesday: at gym
bench up to 250x1
pullups up to bw+80x3

wednesday @ basketball
btn jerks
201x10
201x10
201x5

thursday @ gym
snatch
up t0 190x1 for school record.
then box jumps-not much volume though.

thursday @ basketball
squats
up to
245x5
245x5
cleans
155x3
155x3
155x3-sooo tired from no reason, prolly from not eating much carbs or running a lot earlier.
some band stuff for hamstrings and knees.
real happy from basketball today because I got three dunks in, two on rebound tip-dunks.


bodyfat is decresing so I am guessing I weight about 200 even, been eating super good or at least it seems like it to me. Here is pretty much my diet...
600 AM protein shake
700 AM oatmeal and flax
900 AM protein shake or half a power bar after gym.
1150 AM Big bag nuts for lunch
350 PM half power bar after running for bball
410 PM another half protein bar during weight training
440 PM amino acid/ vitamin C mix
600 PM protein shake and fruit
630 Pm regular dinner
830 PM egg whites and olive oil.

basketball conditioning started so I haven't been on the computer much.
last week I did a lot of box squats below paralell.
monday:
at gym
cleans-front squat each rep
135x5
200x3
200x3
200x3
squats
245x5
245x5
after school
front squats
up to 245x3
then sets of 3 with 145 ss/ w / seated box jumps

tuesday:
bench-I do not like upper body days much since we stopped doing btn jerks.
135x8
185x3
205x5
215x5
then some arms and upperback exercise, bodyweight is apprx. 200.