Today was the last day of "hard week" after today every the sets will be dropped and the total work volume will be reduced. It definitely feels like I could use some time to recover! Practice went fairly well, I felt good off a few short jumps but rocky when I moved it out. I felt flat I guess. I did a little more volume than I would have liked, next week I am planning on just going up to eight steps, focusing on riding the step.

TODAY'S WORKOUT

Warm-up
Hops x3
Three step bounds 3x3
Five step bounds 4x5
Five step approach x5
Eight step approach x3
Full approach x2
Weights--
Snatch grip podium deadlifts 3x5@255lb's, 2x5@260lb's
Reverse hyper-extensions 5x8
Bench-press 3x5@155lb's, 2x5@160lb's (fail on last one)

Today was pretty mild, a needed rest day. Today is also the first day I haven't taken Creatine since September, I will be taking a week off and then starting up again after. I'm feeling physically exhausted, as if all my muscles need time to recover.

I am so happy to have a day off. Even when I get ten hours of sleep I still wake up tired, my whole body is flat. Today was mentally tiring but I got through it, now it's time to rest!

TODAY'S WORKOUT

Warm-up
45 minute hurdle mobility
135 degree pike 5x10
Leg raises 5x10@20lb's
Oblique crunch 5x10@60lb's
Abdominal pull-down's 5x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge position med-ball twists 2x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)

Well I could have felt worst, I definitely felt better than I did on Tuesday. Getting a couple more hours of sleep definitely helped. My whole body still feels pretty flat though, I'm hoping to feel much better when the training load diminishes next week.

TODAY'S WORKOUT

Warm-up
Triple stair jumps x10
Shock jumps 2x5
Bounds 3x6
LLRLR x6
Hurdle hops 5x5
Weights--
Power Clean 2x3@225lb's, 3x3@230lb's
Back extensions 5x8@70lb's
Pull-up's 3x5@20lb's, 2x5@25lb's
Bent over rows 5x5@60lb's

I'm definitely feeling the compound effect of the last couple weeks of training. I just don't have any energy and if sore--not acutely but just sore. It will feel good to lower the loads on Monday.
   I got through today with no real problems, I've been having same pain in my left knee, not very badly but just enough to make me aware of it. Feels like tendinitis, nothing too serious as long as it is kept in check.

TODAY'S WORKOUT

Warm-up
Speed endurance--
3x200m@75%
3x200m@75%
3x150m@75%
3x150@75%
Stretching/myofascial release

This was the most pointless workout I have ever done. I was so flat I was barely getting any stimulus at all. I think there were a combination of factors at play today for my poor state.
1.  My neighbors are the most inconsiderate people I have ever met and were up to 3:00am drinking and pounding on doors.
2.  My body was still taxed from Sunday's jumping workout and my posterior chain was still sore from reverse hypers on Sunday.
3.  I forgot my water bottle today and made less trips to the fountain, I felt slightly dehydrated.

My sprints felt slower than they ever have before, no push at all. I also ended up dropping 40lb's on my squat from last week. I don't think it is possible I have lost that most strength in a week, clearly other factors are to blame. I went from 315lb's to 275lb's, what a joke.

TODAY'S WORKOUT
Warm-up
3x3x30m Accelerations
Weights--
Squats 3x5@300lb's, 2x5@275lb's
Glute-Ham raises 5x5

Today took longer than I expected but I got through it. I felt a little flat from yesterday and my lower back was stiff. I feel like next week I will be doing a significantly lower volume while jumping. My CNS is definitely taxed...

TODAY'S WORKOUT
45 minute hurdle mobility
135 degree pike 5x10
Leg raises 5x10@20lb's
Standing twists 5x10@35lb's
Abdominal pull-down's 5x15@170lb's, 1x10@180lb's, 1x10@190lb's
Standing med-ball twists 2x10@6kg (Each side)
Lunge position med-ball 2x10@6kg (Each side)
Seated med-ball twists 2x10@6kg (Each side)

Today went really well, it was a technical day at the Canada Games Center and I did short approach jumps between 5-13 steps. The five's and eights felt a little flat compared to last week, probably due to the increases workload. When I moved to 13 steps at the end I almost pb'd, I was within a foot of what I jumped at juniors last year! Hopefully that's a sign that good things are to come.

TODAY'S WORKOUT

Warm-up
Hops into sand x3
Bounds 3x3, three steps in
Bounds+landing 4x5, three steps in
Five step triple jump x3
Eight step triple jump x3
Nine step+walk in triple jump x2 (~13.00m)
Thirteen step+walk in triple jump x2 (13.60m, x)
Weights--
Snatch-grip podium deadlifts 1x5@245lb's, 3x5@255lb's)
Reverse hyper-extension 4x8
Bench-press 1x5@155lb's, 1x5@160lb's

Not much to say about today, it was a pretty quick core workout than I worked for 9 hours.

TODAY'S WORKOUT

Warm-up
135 degree Pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal pull-downs 4x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg
Lunge position med-ball twists 2x10@6kg
Sitting med-ball twists 2x10@6kg

Today was not a good day at all, when I tried to do core I had a lot of upper back pain so I decided last minute to move in to tomorrow morning. It doesn't feel like it's serious but it's kind of annoying. I feel so lazy not really doing anything tonight but hopefully I'll make it up tomorrow.

Today went alright, I seem to be a little more beat up than I was expecting but nothing serious. My hamstrings were pretty sore during the warm-up but seemed to get better during plyos--still I felt a little flat.
I tried to do high hurdle hops for the first time since I sprained my ankle doing them last winter. I got over the second hurdle before it almost ended badly, I smashed my hand pretty good but beyond that I managed to stay intact.
I skipped doing a heavy set of warm-up cleans and tried to go heavy on the first set but I managed to throw myself on my ass. After that I got four pretty solid sets in although I was catching them lower than I would have liked.

TODAY'S WORKOUT

Warm-up
5 standing long jump up stairs
5 running jumps up stairs
5 triple jumps up stairs
Shock jumps 2x8
Frog jumps 5x5
Bounds 5x6
Left hops 3x3
Right hops 3x3
Weights--
Power cleans 4x3@225lb's
Back extensions 4x5@100lb's
Pull-up's 4x5@20lb's
Bent-over rows 4x5@60lb's

Wednesday's are definitely my least favorite day of the week, speed endurance seems like a lost cause on me where I am slow and have terrible cardio. Nevertheless I got through it--I tried to focus on a smooth stride, especially when I hit the point where my form started to break down.

TODAY'S WORKOUT

Warm-up
3x4x150m with 2 minutes between each and 5 minutes between sets
20 minutes static stretching

Today was a really weird day, my back was killing me when I woke up from where I pulled a muscle jumping two days ago but by the end of the day it was fine. I pb'd in five rep squat so it couldn't have been too bad. Today went well, I also pb'd by 0.11s in electric timed 35m. I felt like I had a lot of energy in the weight room. I weighed in at 166.6lb's this morning, my goal is 165.5lb's on Friday's "weigh in".

TODAY'S WORKOUT

Warm-up
25lb sled pulls 2x20m
Accelerations 2x35m (4.86s, 4.85s)
25lb sled pulls 2x20m
Accelerations 2x35m (4.88s, 4.81s)
25lb sled pulls 2x20m
Accelerations 2x35m (4.89s, 4.82s)
Weights--
Squats 1x5@295lb's, 1x5@300.5lb's, 1x5@306lb's, 1x5@315lb's
Shock jumps 4x5
Glute-hamstring raises 4x5

Not a bad workout, a pretty long one where I was really combining two days together but I got through it pretty easily. Deadlifts still seem to hurt my low hamstring/knee area on the right side so I substituted them with clean and jerk today. I know it's not ideal lifting two days in a row but I'm so OCD I would rather do that then miss a workout. I will try not to make a habit of it.
My upper back was really sore from where I pulled a muscle yesterday but it didn't seem to hurt any worse doing weights.
TODAY'S WORKOUT

Warm-up
45 minutes of hurdle mobility
Weights--
Clean and Jerk 1x3@155lb's, 2x3@165lb's
Bench Press 1x5@145lb's, 2x5@156lb's
Reverse hyper extensions 3x5
Core circuit--
135 degree plank 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal pull-downs 4x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge position med-ball twists 2x10@6kg (Each side)
Sitting med-ball ttwists 2x10@6kg (Each side)

Today had it's ups and downs, I felt pretty good jumping especially considering that I weighed in at 173.2lb's this morning. Technically I was feeling better than I have in the past but there are still sum glaring mistakes that need to be worked out. I pulled a muscle in my upper back on one of my first jumps too which is currently really painful. It was so debilitating I wasn't able to do weights but I am hoping that I will be able to do something supplementary on Monday to make up for it.

TODAY'S WORKOUT

Warm-up
Hops into sand x3
Bounds+landing 6x3
Five step triple jump x4
Eight step triple jump x5
Cool-down

Today was an off-day, I did a little stretching in the morning and worked a 9 hour shift in the afternoon/evening but besides that I didn't do anything relevant!

A pretty standard Friday, I wasn't able to get the hurdles out though because there was a basketball tournament on but I replaced them with an extended stretching package. My energy level was a little low but besides that I got through it.

TODAY'S WORKOUT

Jog 800m
Slow warm-up
135 degree pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@35lb's
Abdominal Pull-downs 4x15@170lb', 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)
Lunge med-ball twists 2x10@6kg (Each side)

Today was the first hard(ish) plyo workout of the season. It didn't feel too bad but the rest of the day was terrible; that's as specific as I would like to get.

TODAY'S WORKOUT

Warm-up
Standing stair jumps x5
Running stair jumps x5
Triple stair jumps x5
Shock jumps 2x5
Triple standing long jump x5
Bounding 6x6
Hurdle hops 5x5
Single leg hops 3x3 (very light)
Weights--
Power cleans 3x3@225lb's
Bent over rows 3x5@55lb's
Pull-ups 3x5@20lb's

Today was... painful to say the least. As a jumper I'm not accustomed to running anything over 60m and today was a lactic production day. This was probably the closest to given up during a workout I've come all season, I really wanted to quit but I survived it... Barely. The rest intervals during the 150's really started to creep up a bit.

TODAY'S WORKOUT

Warm-up
2x3x200m@80% with 1:30 rest, 5 minutes between sets
2x3x150m@80% with 1:10 rest, 5 minutes between sets

Today was actually a pretty good day all around, I felt like I had a lot of energy and things just seemed to go "right" ever since I woke up.
   My hamstrings were a little sore during practice though, especially while doing sled-pulls but I found after the first 1-2 it hurt less. I also did Glute-hamstring raises for the first time, it seems to be a great exercise for the posterior chain. It is quite obvious why I have been having reoccurring hamstring injuries,  relatively speaking they are incredibly weak.

TODAY'S WORKOUT

Warm-up
Accelerations-- 3 times through {
2x20m with 22lb sled
2x30m }
Weights--
Squats 1x5@285lb's, 1x5@295lb's, 1x5@300.5lb's--
Superset with shock jumps x5
Glute-hamstring raises 3x5

I suffered from a lack of motivation today, I felt flat after yesterday's workout. It was a struggle getting through the workout, even as short as it was, but eventually I did and now it is behind me.

TODAY'S WORKOUT

600m jog
Warm-up
135 degree pike 4x10
Leg raises 4x10@20lb's
Standing twists 4x10@33lb's
Abdominal pull-downs 5x15@170lb's, 1x10@180lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (each side)
Lunge med-ball twists 1x10@6kg (each side)
Sitting med-ball twists 3x10@6kg (each side)

This has been the best practice in a while, it was the first real jumping practice of the season and even with an extra 13lb's of body weight I was jumping relatively well. Off of 8 steps I jumped about 12.80m where my old pb was 12.65m and I rarely got over 12.50m. I felt good but there are still things that need to be worked on; I'm not really holding the step phase and my ground contacts are relatively loud. Of course my landing still needs work too...

TODAY'S WORKOUT
Warm-up
3 Hops
3 Hop-steps
2 Three step triple jump
3 Five step triple jump
6 Eight step triple jump

Weights--
Front squats 1x10@200lb's, 2x10@205.5lb's, 1x10@210.5lb's
Romanian Deadlifts 3x10@185lb's
Incline dumbbell press 4x10@50lb's

Today was an off day. I'm starting to feel pretty heavy, I can't wait to get out of this hypertrophic phase of training and start to taper down--two more weeks. Right now I'm about 170lb's and I want to compete at 157lb's...

The fieldhouse was in use today so I wasn't able to do hurdles unfortunately. I spent 20 minutes instead trying to loosen my hips and quads. I feel like as I put on more weight I'm becoming tighter in those areas. I weighed in at 168lb's this morning and 170 in the evening... Just a tad over what I was during the summer.

TODAY'S WORKOUT

135 degree pike 3x10
Leg raises 3x10@20lb's
Side crunches 3x10@35lb's
Abdominal pull-downs 4x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge position med-ball twists 1x10@6kg (Each side)
Seated med-ball twists 1x10@6kg (Each side)

Today concludes the final day of testing this week, I'm moderately happy with the results. Some things are down from last year but I think that is reasonable considering the differences in training. Last year I came in fresh and the total workload was much less, straight out of high-school there was no "compound training effect" leading to overall fatigue. I'm also taking a different approach this year, essentially get as strong (and heavy incidentally) as possible before cutting like mad. This will probably lead to greater gains later in the year, last year my initial testing results were the higher than both November and January results. This year I'm expecting a huge jump each six week interval. I'm also bouncing around 166-167lb's...
   Deadlifts were hurting my hamstrings today so I decided to cut them out.

TODAY'S WORKOUT

Warm-up
3 standing long vertical jumps (30.2 inches, 33.2 inches, 33.0inches) Last September: 30.1inches
3 standing long jumps* (2.90m, 2.90m, 2.90m) form needs work, has definitely regressed Last September:3.08m
3 Three consecutive jumps* (8.75m, 8.56m, 8.85m) again felt heavy Last September: 9.22m
3 Overhead throws@7.26kg (10.20m, 10.75m, 10.80m) Last September: ~8.00m

*On gym floor, not into sand

Weights--
Deadlifts 1x10@225lb's
Bulgarian split-squats 3x10@155lb's
Back extensions 3x10@65lb's
Bent-over rows 1x10@45lb's, 2x10@50lb's
Pull-ups 3x5@15lb's

Today was a really light day, it was simply 2x2x150m at about 70%. I wanted to be fresh for tomorrow's jump testing but to be honest both my hamstrings are bothering me, my left one in the superior region and the right one more inferior.
I had my body fat percent tested today, 7.9%. I guess that's what I was expected but I'm curious how it will change as I lose 10+ pounds this season.

TODAY'S WORKOUT

Warm-up
2x2x150m
Static stretching
Myofascial release

Today was the first of two three testing days, and although it didn't go as well as I may of hoped it's good to have some bench marks. My hamstrings were sore and I was really worried that the left one might tear so I felt like I was holding back a little bit. Hopefully fat testing tomorrow and jump testing on Thursday go better.

TODAY'S WORKOUT
Warm-up
2x35m (NT, 4.92s)
3xFlying 25m (2.92, 2.84, 2.81s)
Weights--
Squats 1x10@245lb's, 1x10@250.5lb's, 1x10@260.5lb's

A pretty quick workout--some core with hurdles thrown in. The first recovery day, went as well as it could have I suppose.

TODAY'S WORKOUT

45 minutes hurdle mobility
Core circuit--
135 degree plank 3x10
Side crunches 3x10@33lb's
Leg raises 3x10@20lb's
Ab pull-downs--5x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Lunge med-ball twists 1x10@6kg (Each side)

   Well I jumped for the first time in 2 months, it felt kind of weird at first but after about 5 short approach jumps I started to get back into the rhythm. Each one seemed to be farther than the last but I didn't have a  measuring tape or anything to get an idea of how far they were. Just eye-balling them they seemed to be in the 11.80m-12.20m range. Next week hopefully I will get a couple on film.
   Today was a lot more work than I'm used to, hopefully my CNS isn't too taxed come Tuesday

TODAY'S WORKOUT

Warm-up
Light plyos--
Double hops 3x10
Backwards hops 3x10
Twisting hops 3x10
Left hops 3x10
Right hops 3x10
Bounds 3x6

Acceleration's 2x3@35m

Five step long jump x5
Five step triple jump x5

Weights--
Front squats 1x10@185lb's, 1x10@195lb's, 1x10@205lb's
Bench-press 3x10@135lb's
Romanian Deadlifts 3x10@185lb's

I can't wait to go to bed, I desperately need at least 8.5 hours of sleep, I only got about seven last night and all this compounded sleep deprivation has me quite fatigued. I took today off (minus working a 9 hour shift) to regenerate for next week which is "testing week". Tomorrow is the last hard workout then all the loads will be reduced (weights will be down to three sets opposed to five).
   Tomorrow is also my first practice in the Canada Games facility. It's definitely going to be nice being able to jump through the winter. I doubt I'll do much jumping tomorrow, if at all , but it is nice to have the option.

After a long week with sporadic sleep I barely got through today's workout, even though it was quite short. Last night the fire alarm in my building went off at 1:45am and then again at 4:00am so I was pretty tired all day. At least tomorrow is a rest day, I surely need it!

TODAY'S WORKOUT

Warm-up
135 degree pike 5x10
Leg raises 5x10@20lb's
Standing twists 3x10@35lb's
Side crunches 2x10@35lb's
Abdominal pull-downs 5x15@170lb's, 1x10@180lb's, 1x10@190lb's, 1x5@200lb's
Standing med-ball twists 1x10 (Each side)
Lunge med-ball throws 1x10 ((Each side)
Seated med-ball throws 3x10 (Each side)
Static stretching