4-01-11 Workout

Hey guys here is my workout that I did today. I think I tweaked my right shoulder yesterday during Yoga. I will be keeping a close eye on it.
Lifting
(This is how I  lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Power Cleans- 140,145,150lbs 155,160,165lbs
2)Bench- 155,165,175lbs
3)Step Ups- 90,95,100lbs 105,110,120lbs
4)Incline Bench- 135,135,135lbs
5)Deadlifts- 205,210,215lbs 225,230,235lbs
6)Curls- 80,80,80lbs
8)Leg Extensions(Light weight (3x10))- 45,50,55lbs
9)Leg Curls(Medium weight(3x10))- 55,60,65lbs
10)Straight Arm Pull Overs- 20,25,30lbs
11)3 Directional Calf Raises(10 reps each direction w/weight, 10 reps each direction w/o weight)- 135lbs
12)Bubka's- 8,8,8 Reps
Swiss Ball Pelvic Exercises
Roll Out/ Stretch

3-31-11 Drills/Sprint Workout/Vaulting

Hello!!! IT WAS SO WINDY!!! Today I went down to the track  after I had done a short pole vault circuit. I was planning on just a sprint workout and some pole runs but I ended up getting to vault after!! I went from a 3 step and I would say it went very well from taking two months off from vaulting. My legs were very tired from the workout but I just wanted to vault. I am doing somethings better. Drills are the best thing ever!! Anyways here is what I did today.
Pole Vault Circuit
1)Holding "I" Drill- 2 Reps
2)Ring Swings- 6 Reps
3)Mini Hurdle Drill W/Pole- 3 Reps
4)Ring "L" Up's- 6 Reps
5)Pole Drills- 3 Reps each
6)Bubka Extensions- 6 Reps
7)Extension Drill (Short Pole)- 6 Reps
8)Rope Climb- 3 Reps
Sprint Workout
6x50meter (alternating between a 20 pound sled and without the sled)
Pole Runs from a 9 step w/sliding box- 3 Reps
Pole Vault
3 step vaults on a 14' pole
P90X:Yoga X
Swiss Ball Pelvic Exercises
Roll Out                                        
                                                                           The Video

                                                                         

3-30-11 Workout

Hey today was just a weight lifting day and it went really well. I feel like I am getting stronger and stronger with each workout. I am really excited to start vaulting again!! Anyways here is what I did today.
Weight Lifting
(This is how I  lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Dead Lift- 205,225,230lbs 235,240,255lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 35,35,35lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,145lbs
5)Bench- 155,160,165lbs
6)Leg Extensions(Light Weight)- 35,45,50lbs
7)Leg Curls(Light Weight)- 50,55,65lbs
8)Curls-80,85,90lbs
9)Step Up's- 90,95,100lbs 105,105,115lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)-No weight
12)3 Directional Raises(10 reps all directions w/ weight, 10 reps w/o weight)- 135lbs
13)Military Press- 65,75,80lbs
14)Straight Back Bends- 75,75,75lbs
Swiss Ball Pelvic Exercises
Roll Out/Stretch

3-29-11 Pole Vault Circuit/Sprint Workout

Hello!! Today was a very rainy day. It made some of the drills more difficult due to the mud. I am really focusing on moving my hands quicker during my plant. I think I am starting to but I still have a lot of work ahead of me. I also broke my sliding box. Plywood is not as strong as I thought. I fixed it by just setting a brick where I punched a whole through. The Mini Hurdle Drill W/pole is pretty challenging since I am moving a lot quicker. This will really help my turn over though. As for my sprint workout I really feel like I am getting faster. I also found out some great news today!! The high school in my town is going to allow me to jump and use their facilities. I wont get to compete in any meets but at least I will get to train and jump. I think I will start jumping Sunday! I will be doing straight pole drills and probably some distance vaults. I cant wait!! Here is what I did today.
Pole Vault Circuit
1)Ring "L" Up's- 6 Reps
2)Handstand Push Ups- 2x3 Reps
3)Grass Drill- 6 Reps
4)20-20's- 6 Reps
5)Ring Swings- 6 Reps
6)Plant Drill(Short Pole)- 6 Reps
7)Extension Drill(Short Pole)- 6 Reps
8)Back Roll to Clearance Drill- 6 Reps
9)Rope Climb- 6 Reps
10)Mini Hurdle Drill W/Pole- 6 Reps
11)Pole Drills- 6 Reps each Drill
12)Rope Drill- 6 Rep
13)"I" Drill- 4 Reps
14)Holding "I" Drill- 2 Reps
Sprint Workout
6x100 Meters(2 minute rest between)
Swiss Ball Pelvic Exercises
Roll Out/Stretch

                                                               The Video

                                                                    

3-28-11 Workout/Pole Vault Circuit

Hey Vault World! Today I added more to my vault circuit. I also assigned each drill a number and I randomly draw a number so the circuit will always be in a different order. I had a lot of fun with the circuit but I was and still am very tired. I need to start getting to bed sooner. Well here is what I did. 
P90X:Legs and Back
1)Balance Lunges- 22 Reps each leg
2)Calf Raise Squats- 32 Reps
3)Reverse Grip Chin Up's- 32 Reps
4)Super Skater- 26 Reps each leg
5)Wall Squats- 1:30Sec's
6)Wide Front Pull Up's- 32 Reps
7)Step Back Lunges- 15 Reps each leg
8)Alternating Side Lunges- 12 Reps each leg
9)Closed Grip Over Head Pull Up's- 32 Reps
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute
11)Dead Lift Squat- 25 Reps each leg
12)Switch Grip Pull Up's- 32 Reps
13)Three Way Lunges- 10 Reps each leg
14)Sneaky Lunges- 10 Reps each leg
15)Reverse Grip Pull Up's- 32 Reps
16)Toe Roll Iso Lunges- 20 Reps each leg
17)Wide Front Pull Up's- 25 Reps
18)3 Directional Calf Raises- 15 Slow each Direction, 10 Fast each Direction 
19)80-20 Siebers speed Squats- 10 Reps each leg
Pole Vault Circuit
1)Mini Hurdle Drill W/O Pole- 5 Reps
2)Pole Drills- 4 Reps
3)Rope Drill-
4)Ring Swings- 6 Reps
5)"I" Drill- 4 Reps
6)Bubka Extensions- 6 Reps
7)Grass Drill- 6 Reps
8)Holding "I" Drill- 6 Reps
9)Ring "L" Ups- 4 Reps
10)Plant Drill(Short Pole)- 10 Reps
11)Back Roll to Clearance Drill- 4 Reps
12)Rope Climb- 3 Reps
13)Mini Hurdle Drill W/Pole- 8 Reps
14)Handstand Push Up's- 2x3 Reps
15)20-20 Drill- 4 Reps
16)Extension Drill(Short Pole)
Lifting
(This is how I  lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Bench- 155,165,175 lbs.
2)Squats- 215,220,225lbs 230,235,240lbs
3)Straight Arm Pull Over's- 20,20,20 lbs.
4)Power Cleans- 135,145,155lbs 160,165,170lbs
5)Curls- 85,85,85 lbs.
6)Incline Bench- 135,135, 135lbs.
7)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions  
Swiss Ball Pelvic Exercise   
 Roll Out/Stretch
                                                            The Video 

                                                                        

3-27-11 Workout

Hey there vault world! Today I just did P90X:Yoga X and then Rolled out after. Tomorrow I will be adding to my pole vault circuit. I hope the weather gets better. It is very cold,wet, and windy. Hope the training is going well for everyone else.