Well since I have literally nothing to do, I decided it's best to attempt to get back in shape somewhat. I think the last actual consistent workouts I had were about 1 year ago, so yeah hopefully the bar doesn't shatter my bones.

Goals:
Get in back in shape so my heart doesn't explode
Increase Sport Performance (o-lifts & Sprinting)
Do something so I don't go insane

Problems:
Left foot overpronation. Not extremely bad like my friends, but I need to make sure to keep my lower body loose. Plus unilateral leg work and barefoot running.

Program:
Upper - Lower split with 3days sprinting then more than likely evolving into a more strictly OL program with sprints still.

Recovery:
Certain Yoga poses (For Some reason yoga seems to loosen up the muscles better than static stretching)
Foam Roller
Contrast Showers

Supplements:
Multi
Fish Oil
Glucosamine with MSM

So yeah...

Good to see you logging again.

Thanks.

Monday - Upper (in lbs)
CG Bench - 3x5 - 135
DB Curl - 1x8 - 30
Plate Raises - 3x5 - 45
RC Work - 2x10 - 15
Rear Laterals - 2x10 - 15
Pullups - 2xF (3,3)
Military Press - 3x5 - 75
Abs - 4x10

Notes:
Could have done a lot more weight with the Military Presses, but decided not to. Wasn't really a taxing workout, but I need to build up my GPP.

Look through this vid,I think you'd find more than a couple exercises to incorporate into your split which would help meet both of these two goals you have above.

http://www.rosstraining.com/articles/hardcore.html

Thanks. The keg clean and press looks interesting. I'll have to give it a try sometime.

Tuesday - Lower (in lbs)
Powercleans - 135 x 3, 155 x 3, 165 x 4
Olympic Squat - 5x5 - 135(3), 145(2)
RDL (Clean Grip) - 3x5 - 145
Clean Pulls - 3x5 - 165
Bulgarian Squats - 2x10 - 15 DB

Notes:
The powercleans were pretty good, although I think I need to check my arm action a little (nothing major). Played it safe for squats (checking left lower leg). I definitely need the unilateral leg work in my workouts. For the Bulgarians my right leg was fine with the balance and exercise, but my left leg was terrible. I also managed to hit my right knee on the pulls, nothing serious, but I might have a bruise tomorrow.

Depending how sore I am tomorrow I might lower the intensity of the sprints or do technique or barefoot running.

That's friggin' awesome! I"m going to incorporate some of that into my routine as well...I definitely liked his version of the GHR.

Errr... his version? That's how natural GHR's are normally performed.

Wednesday - Sprints
10ish minutes of barefoot running

Notes:
I was extremely sore today. I felt the soreness really well in the legs, obviously, but also in the traps from the powercleans. I was surprised at the pleasure of barefoot running on grass. It felt really good running barefoot, the only bad part was that it was about 45ish degrees out.

I'm thinking of picking up a keg for training. I think I might try an ad in the wanted section of craigslist, maybe I can get it for free.

Thursday - Upper (in lbs)
CG Bench - 3x5 - 145
DB Curl - 1x8 - 35
Plate Raises - 3x5 - 45
RC Work - 2x10 - 15
Rear Laterals - 2x10 - 15
Pullups - 2xF (3,3)
Abs - 4x10

Notes:
Still really sore from the Lower session.

Tuesday - Upper (in lbs)
CG Bench - 3x5 - 145
DB Curl - 1x8 - 30
Plate Raises - 3x5 - 45
RC Work - 2x10 - 15
Rear Laterals - 2x10 - 15
Pullups - 2xF (3,3)
Military Press - 3x5 - 85
Abs - 4x10

Notes:
Felt like shit the past couple days, but felt a lot better today so I resumed working out.

Wednesday - Sprints
About just 10 minutes of jogging/running at a park, no sprints.

Friday - Mini Workout (in lbs)
Powerclean - 135 x 4, 155 x 3, 165 x 3, 175 x 3
Plate Raises - 3x5 - 45
Military Presses - 3x5 - 85
Abs - 4x10

Notes:
This week was pretty lame with working out because I felt like shit. Next Monday I will be back on track.

Monday - Full Body (in lbs)
Back Squat - 5x5 - 135(2), 155(3)
RDL (Clean Grip) - 3x5 - 155
Clean Pulls - 3x5 - 155
Bulgarian Squats - 1x10 - 15 DB
CG Bench - 3x5 - 135
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Powercleans - 135x4, 155x3, 165x3
Abs - 4x10

Wednesday - Full Body (in lbs)
Front Squat - 3x5 - 135
Overhead Squat - 1x5 - 65
RDL (Snatch Grip) - 3x5 - 155
Snatch Pulls - 1x5 - 135
Plate Raises - 3x5 - 45
Military Press - 3x5 - 85
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Powercleans - 135x3
Hang Snatches - 65x2
Abs - 4x10

Notes:
Should have done the OHS (was supposed to be 3 sets) and Hang Snatches first instead of at the end when I was fatigued. I need to get back the balance and strength for OHS and Snatches. The Pulls (supposed to be 3 sets) were short too because I couldn't quite get the technique quite right.

Friday - Full Body (in lbs)
Back Squat - 5x5 - 135, 155(2), 165(2)
RDL (Clean Grip) - 3x5 - 155, 165(2)
Clean Pulls - 3x5 - 165
Bulgarian Squats - 2x10 - 15 DB
CG Bench - 3x5 - 135
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Powercleans - 135x5, 155x3, 165x3
Abs - 4x10

Tuesday - Full Body (in lbs)
Back Squat - 5x5 - 135, 155, 165(3)
RDL (Clean Grip) - 3x5 - 165
Clean Pulls - 2x5 - 165
CG Bench - 3x5 - 145
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Powercleans - 135x5, 155x3, 175x3
Abs - 4x10

Notes:
Was supposed to do the other workout, but I don't know why I didn't. The 175 for the powerclean was somewhat hard, I don't know why either considering 165 wasn't any problem from the previous workouts. It might just be a mental block for some reason.

I also ran out of whey protein, but I was able to find a packet of some type of postworkout mix with strawberry flavoring. Damn, no wonder I switched to vanilla flavor. Strawberry tastes like shit.

Hurt my wrist and had to take off about 1.5 weeks, but I was good to go today.

Monday - Full Body (in lbs)
Back Squat - 5x5 - 135(2), 155(3)
RDL (Clean Grip) - 2x5 - 155
RC Work - 2x10 - 15
Rear Lateral - 2x10 - 15
Abs - 4x10
CG Bench - 3x5 - 135
Powercleans - 135x4, 155x3, 165x3

Glad to hear the wrist is better.

Subscribed.

Thursday - Full Body (in lbs)
Back Squat - 5x5 - 135, 155(4)
RDL (Clean Grip) - 3x5 - 155
RC Work - 2x10 - 15
Rear Lateral - 2x10 - 15
Abs - 4x10
CG Bench - 3x5 - 135
Powercleans - 135x5, 155x3, 165x3

Really wasn't around for a while, but shit, too long off.

Sunday - Full Body (in lbs)
Plate Raises - 2x5 - 45
Squats - 3x5 - 135
CG Bench - 3x5 - 135
DB Curls - 1x8 - 30
Abs - 4x10
Powerclean - 1x135

Notes:
On the squats I think my hamstring tightened up on me. I couldn't get down to grasp the bar for anything else.

Tuesday - Full Body (in lbs)
Plate Raises - 3x5 - 45
Squats - 3x5 - 135
CG Bench - 3x5 - 135
DB Curls - 1x8 - 30
Abs - 4x10
Powerclean - 6x135
Rear Lateral - 2x10 - 15

Thursday - Full Body (in lbs)
Back Squats - 5x5 -135(x3), 155(x2)
RDL - 3x5 - 155
Clean Pulls - 2x5 - 155
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Abs - 4x10
CG Bench - 3x5 - 135
Powercleans - 135x6, 155x3, 165x2
Plate Raises - 3x5 - 45
DB Curl - 1x8 - 30

Saturday - Full Body (in lbs)
Back Squats - 5x5 - 135(x2), 155(x3)
RDL Snatch Grip - 3x5 - 135
Rear Lateral - 2x10 - 15
RC Work - 2x10 -15
Abs - 4x10
Military Press - 3x5 - 85
Hang Snatches - Bar x 10
CG Bench - 3x5 - 135
DB Curl - 1x8 -30
Overhead Squats - 65x5, Bottom Static Holds 5x5seconds

Notes:
Way out of it on the Hang Snatches and not use to Overhead Squats.

Tuesday - Full Body (in lbs)
Back Squats - 5x5 -145(x3), 165(x2)
RDL - 3x5 - 165
Clean Pulls - 2x5 - 165
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Abs - 4x10
CG Bench - 3x5 - 135(x2), 145
Powercleans - 135x6, 155x4, 165x2
Plate Raises - 3x5 - 45
DB Curl - 1x8 - 30

Saturday - Full Body (in lbs)
Back Squats - 5x5 - 145(x2), 165(x3)
RDL Snatch Grip - 3x5 - 135
Rear Lateral - 2x10 - 15
RC Work - 2x10 -15
Abs - 4x10
Military Press - 3x5 - 85
Hang Snatches - Bar x 5, 55x4, 65x4
CG Bench - 3x5 - 135
DB Curl - 1x8 -30
Overhead Squats - 3x5 - 65(x2), 75

Notes:
Snatches still aren't as smooth as I want them to be.

Thursday - Mini Workout
Powercleans - 135x4, 155x3, 165x3, 175x2
Overhead Squats - 4x5 - 65(x2), 75(x2)
Hang Snatches - 75x2


Notes:
Not much time.

Friday - Full body (in lbs)
Front Squats - 3x5 - 135
RDL Snatch - 2x5 - 135
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Abs - 4x10
Military Press - 3x5 - 85
Hang Snatches - Warm Ups, 65x2, 75x3
CG Bench - 3x5 - 135
DB Curl - 1x8 - 30
Overhead Squats - 2x5 - 75
Powercleans - 3x135

Notes:
Snatches were way off today. Worse than yesterday, need to work on getting under. Wow, I forgot how intense front squats can be.

Monday - Mini Workout (in lbs)
Overhead Squats - 5x5 - 65, 85(x4) (2x3 - 95)
Hang Snatches - Bar work

Notes:
Wrists still getting used to the snatch grip. Hang snatches much better and smoother today.

Rough weeks, got sick and someone died.

Friday - Full Body (in lbs)
Back Squats - 5x5 - 145(x2), 165(x2), 175
Rear Lateral - 2x10 - 15
Abs - 4x10
Clean Grip RDL - 3x5 - 175
CG Bench - 3x5 - 135, 145(x2)
Plate Raises - 3x5 - 45

Tuesday - Full Body (in lbs)
Back Squats - 5x5 - 145(x2), 165, 175(x2)
Plate Raises - 3x5 - 45
Abs - 4x10
RDL Clean - 3x5 - 175
CG Bench - 3x5 - 135, 145(x2)
DB Curl - 1x8 - 30
Bulgarian Squats - 1x10 - 15

Notes:
Balance off on Bulgarian Squats

Sunday - Full Body (in lbs)
Back Squats - 5x5 - 145(x2), 165, 175(x2)
Plate Raises - 3x5 - 45
Abs - 4x10
RDL Clean - 3x5 - 175(x2), 185
CG Bench - 3x5 - 135, 145(x2)
DB Curl - 1x8 - 30

Tuesday - Full Body (in lbs)
Back Squats - 5x5 - 145, 165, 175(x3)
Plate Raises - 3x5 - 45
Abs - 4x10
RDL Clean - 3x5 - 175, 185(x2)
CG Bench - 3x5 - 135, 145(x2)
DB Curl - 1x8 - 30

Thursday - Fullbody (In lbs)
RDL Clean - 2x5 - 185

Notes:
My left glute blew up or something.

I think it either strained the muscle or pinched a nerve.

Tuesday - Full Body (in lbs)
Rear Lateral - 2x10 - 15
RC Work - 2x10 - 15
Abs - 4x10
DB Curl - 1x8 - 30
Plate Raises - 3x5 - 45
Clean Pulls - 3x5 - 145, 155, 165

Notes:
Mainly upper & lite workout.