Training Session: 3/6

Snatch f/ blocks: 95, 115, 135, 155, 165, 185x3, 205x3, 225x2, 235x1 (ugly)

Snatch high pull: 235 3x3

Deadlift: 135, 225, 315, 405, 455, 495, 545x3

Jumps: Vertical jumps, obstacle jumps, box jumps, depth jumps

DB Cross body DL: 15lbs 3x10

Today's session went very well. The hold work and explosive only Snatch f/blocks has really carried over well into today's session. I am also starting to feel much better about the jump work and how my left knee is recovering. I am slowly starting to improve in all areas. I am taking tomorrow completely off to recover from this hellacious week, but will likely engage in some sort of jumps/BW neural charge session. After the last two days my CNS will probably have a slight drop off the next 2-3 days. We shall see.

Its the Indigo HPMass Hypertrophy program. But you are right, I will follow it as written. I just grew to love that Force Spectrum Ramping so much, but CT wrote it that way for a reason, so thats what I will do. A little volume wont hurt since my carb intake will be a bit higher on Indigo as well. I'll keep you updated

Training Session: 4/9

Pin Press w/ red bands: BB, 95, 115, 135, 155, 175, 185, 205, 225, 245x2, 135 2x3

Floor Press: 135x5, 155x5, 175x5, 185x3, 205x3, 225x3, 240x3 (rep PR), 225 3x3

I split the session into A & B sessions today so I could catch up with my training partner after I finished up with class and a short meeting with my thesis committee chair. I was very happy with my performance in the A session.

Training Session: 4/9

Pin Press w/ red bands: BB, 95, 115, 135, 155, 175, 185x3

Floor Press: 135x5, 155x5, 165x5 175x5, 185x5, 200x5

Maltese Fly: 3x5 @ 25lbs

Rings:
Maltese Hold: 7x 10-15 second per hold

I need a tutor for ring work. I'm making progress, but I feel as though I'm not "getting it". I'm going to continue to work on improving my abdominal strength and integrating everything from front to back. This has already started to make a difference, but I need to get outside on the rings and work on the back lever position this week. I think I need to emphasize one position per training cycle, and work support movements accordingly. Right now the back lever is the closest, and the maltese is the worst. I'm not sure if the maltese position is because I can't quite figure out what I am supposed to be doing, or if I am just mechanically incapable of executing the proper movement. I wish there was a place to hang the rings higher off the ground, as learning how to do the work higher up seems to make the most sense and most readily understood.

Training Session: 3/10

Power Clean/ blocks: 95, 115, 138, 153, 173, 183, 203, 223, 238, 248, 258, 268, 273, 288x2, 133 2x5
Jumps: All vertical jumps

Squat: 135, 225, 315, 405 2x3, 315 3x3

Jump Squat: BB 2x3

Today's session was pretty brief. Emphasis on explosive lifting. I really am improving in the catch position in the clean. I really need to spend some time rolling the lats to help get the elbows a touch higher at the finish position. 288x2 was a PR as 275 for 2 was a my previous high. I could have continued up the ladder a bit, but I wanted to ensure quality of the lifts and manage my knee stress. I had a decent squat session hitting 405 for 2 explosive sets and dropped back to 315 to emphasize exploding from the hole. I am getting better, but I require a significant amount of time in the evening to foam roll and stretch the tissues in my quads, hips, and glutes. I am pretty happy with where I am at the moment. I am improving my ability to explode with heavier weights and am getting leaner seemingly everyday. I need to get a tan at some point to really show the changes. Too bad I have no time to do anything other than be in the gym or laboratory.

Training Session: 4/11

Military Pin Press: (x3) 95, 115, 135, 155, 165, 175, 185

Push Press: (x3) 95, 115, 135, 155, 175

Jumps: Vertical Jumps Only

Today's session was very brief. I didn't struggle with motivation to train, but I had trouble sleeping the night before and didn't perform very well. Instead of trying to force the issue I simply adjusted to my capability for the day. I thought of doing some ring work, but thought better of any additional work. I performed 8 jumps during my session and performed 6 more over the course of the rest of the evening. Turned out to be a pretty good decision.

With all of the foam rolling I've been doing I've noticed some improvements in tissue quality and flexibility. The most significant issue I've noticed is the appearance of "new" spots that are SUPER tender, even to light touch. I think this is one of the best developments to this point as I am not getting beyond the initial issues and hopefully into some underlying problems. This hopefully proves to be true going forward.

Training Session: 4/12

Snatch f/ blocks: BB, 95 2x3, 115x3, 135x3

Deadlift: 135, 225, 315, 365x3

Jumps: All vertical jumps

Put a hole in my left hand jumping and touching my palms to duct work attached to the ceiling and punctured my left hand just below the callous line. Great fun. Didn't end the session, but certainly put a damper on lifting heavy while keeping a bandage on. The session was much later in the day and while I felt okay, the performance was not where I expected. Hopefully a full night's sleep and an earlier training session will turn things from tonight around.

Ouch... Tough break buddy. Am I seeing it right that you basically only do the HFSW section of the Indigo workouts? I notice the added jumps and ring work, but not the Structural/Functional work. Any reason for leaving off the rest?

Lonnie, I'm not following HFSW currently. I am using the explosive lifting approach, with ring and band work included, that has been discussed in the lab spills. I've dumped almost all isolation work, and have done zero back or biceps work in this time frame. I'll take some high quality pictures this weekend to show my progress.

I was finally able to get outside with the prowler and put some work in. I'd perform a jump variation for 1 rep then push the sled at a moderate pace 20-25 yards. Rest and repeat. I was working for performance, and wanting to improve the quality of the session instead of hitting a yardage marker. I ended up performing more work over the length of the session than usual and never hit a wall. I did end the session once the jumps didn't feel as crisp and explosive. I really enjoyed being outside getting some sun, and I am hoping to find some more time on Sunday to get outside on the prowler again.

I took the day off, as we had our spring game today. More than 80,000 people descended on campus for a practice game. Our gyms shut down. Access to fields, parking, or any other student related services are non-existent. I essentially spent the day working on my thesis, presentations, and other assorted assignments. Being productive in one fashion, beats not being productive at all.

Training Session: 4/15

Bench Press: 95, 115, 135, 155, 185, 205, 225, 245, 255, 265, 275x1
Jumps: vertical and box

Floor Press: sets of 5, 135, 155, 185, 205, 225 (PR)

Pec Dec Fly: 3x6

Maltese Push-up Hold: 6sets of 10 seconds

Today's session went pretty well. I performed the maltese hold on the floor with my feet on a 12 inch box. I have really improved the pace of my training sessions, as this session took approximately 45 minutes.

I'm going to take measurements later this week, and hopefully convince someone to take some physique photos as well.

Training Session: 4/16

Clean f/blocks: 95, 115, 138, 158, 183, 203, 228x1

Squat: 135, 225, 275, 315, 405, 455, 505x2, 545x1, 585x1

Superman Back Extension: 3x10

Clean Pull: 3x3

Jumps: Box, vertical, depth, over obstacle

Today's session went pretty well. I have videos of the squat and clean pull portion of the session and will post them later. My knee is improving, but I am still a bit touch and go with heavier sets. I am going to see my chiropractor tomorrow. I hopefully can find some time to have some deep tissue treatment on my quads, adductors, glutes, and TFL/IT band. I need a lot of issues worked out with the leg issues being the most pressing. We shall see.

455x2

505x2

545x1

545x1

585x1

Great lift! You are hella strong! Depth looks good as well, but hard to tell without a side view. Have you always squatted without shoes?

Dan, I started squatting without shoes 5-6 years ago. I've never liked squatting in normal shoes, and Chuck Taylor's don't work well for me either. I've found I anchor so much better without shoes that I stuck with it. Thanks for the compliments and encouragement.

Haha, you just kept getting stronger and stronger as I scrolled down the page. You are truly beastly man, I mean that. You really do NOT see many lifters lifting this much weight, this easily, WITHOUT A BELT OR KNEE WRAPS (which is what I consider the "gold standard")

You really do give us something to shoot for man. If you ever get really lean you will just look insanely brutal.

Lonnie, One of my really good friends said that to me last night. Sadly, I have a large inner fat chick that demands to be fed frequently. I have subdued her somewhat over the past 8 months, but the force remains strong with her.

In reality, since being off of Indigo-3G, I have really watched what I've been eating. I've been more aggressive with carbohydrate levels pre and post training, and increased good fats and protein later in the evening to subdue the beast known as Cheryl. I'm making steady progress now, and am going to continue to work on getting leaner.

I just got back from the chiropractor and my knee feels fantastic. Turns out the head of my fibula was in front of the tibial plateau. My adductor and medialis have both calmed down considerably in the last hour. I am going to train OHP tonight.

Its okay to give into the fat chick every once in a while... Just dont your let friends see ;-)

Thought I'd post a recent back photo. The addition of ring work has really added thickness to my mid-back.

Training Session: 4/17

Military Pin Press: 95, 115, 135, 155, 175, 195, 205, 210x1, 155 3x3, 135x3

Push Press: 95, 115 2x3, 135 2x3, 155x3, 175x2, 185x2, 195 3x1, 135 2x3

Rings:
Dip Hold: 6x 10sec

Fly Hold: 5x 5-7 second hold

I really enjoyed today's session. The ring work was a challenge. I am doing much better with the dip position, and am capable of holding for a prolonged period of time. The fly hold is another story. This was the second time of attempting this position. I have found that if I put my feet on the floor and maintain a torso angle of approximately 45 degrees and work lower, I am able to get into a decent position. I can't perform reps, but I am able to get to near straight arms position between the rings. I was able to hold for about 5-7 seconds per each rep. I am really learning how to use the shoulders to produce torque and lock into a position. Understanding this little bit of information has really helped all of the ring work I have been doing thus far. There is so much more to using rings, and I'm barely scratching the surface. This is the most interested I've been in a "new" training area in years.