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