4-08-11 Workout

Hey guys, so i am going to start lifting lighter and faster on Fridays. I did not do all my Friday lifts today because I did P90X:Plyo's in the jumpsoles and I don't want to over do it. I will try and do them all next Friday. Anyway here is what I did.
P90X:Plyometrics (Using Jumpsoles)
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- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
Roll Out/Stretch

4-06-11 Vault Circuit/Workout

Hello, today was a very cold, snowy, and windy day. I did my vault circuit, lifted, and then went and ran the pole vault pit at a local high school meet. It was a great day besides the weather. I didn't do all of my Wednesday circuit because I am working into lifting with the jumpsoles. Well here is what I did today.
Pole Vault Circuit 
1)Holding "I" Drill- 4 Reps
2)"I" Drill- 4 Reps
3)Ring "L" Up's- 4 Reps
4)Ring Swings- 4 Reps
5)Pole Drills- 4 Reps
6)Bubka Extensions- 4 Reps
7)Handstand Push Up's- 4 Reps
8)Extension Drill(Short Pole)- 4 Reps
9)Mini Hurdle Drill W/Pole- 4 Reps
10)20-20's- 4 Reps
11)Plant Drill(Short Pole)- 4 Reps
12)Grass Drill- 4 Reps
13)Handstands- 3 Reps holding as long as possible
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(Jumpsoles)- 205,215,225lbs 230,235,240lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 25,30,35lbs
4)Power Clean w/Press(Jumpsoles)- 115,125,130lbs 135,140,145lbs
5)Bench- 155,160,165lbs
6)Leg Extensions(3x10)- 45,55,65lbs
7)Leg Curls(3x10)- 65,70,80lbs
8)Curls-85,90,90lbs
Swiss Ball Pelvic Exercises
Roll Out/Stretch
                                                           The Video

                                                                                      

4-05-11 Vault Practice

Hey guys! Today was so windy and my legs were pretty tired but I managed to do some good things. I was working on going straight into the pit(not to the sides) and mainly staying tight on top. I think I did a pretty good job at doing this. Still need to continue to work on it along with other things but I am very excited how things are going. I am going to be doing P90X: Yoga X tonight. Here is the video from today. 
                 

                                                                           

4-04-11 Circuit/Workout

Hey guys so I did a pole vault circuit which went really well. I feel like I am always improving in some way in my drills. I also started doing something different with my lifting. I am trying out what are called jumpsoles. they put you about 3 1/2 inches off the ground and they only cover from your toes to the start of your arch. I am lifting in them and I will do my plyo's in them. I have done research and it makes sense to me how they work so I thought I would give them a try. A lot of people have seen huge results in there speed, vertical, and overall strength. Here is what I did today. 
Pole Vault Circuit
1)Extension Drill(Short Pole)- 3 Reps
2)Handstand Push Up's- 3 Reps
3)20-20's- 3 Reps
4)Rope Climb- 3 Reps
5)Ring Swings- 3 Reps
6)Mini Hurdle Drill W/O Pole- 3 Reps
7)Holding "I" Drill- 3 Reps
8)Pole Drills- 3 Reps each Drill
9)Bubka Extensions- 3 Reps
10)Grass Drill- 3 Reps
11)Back Roll to Clearance Drill- 3 Reps
12)Ring "L" Up's- 3 Reps
13)Mini Hurdle Drill W/Pole- 3 Reps
14)"I" Drill- 3 Reps
15)Plant Drill(Short Pole)- 3 Reps
16)Rope Drill- 3 Reps
17)Handstands- 3 Reps Hold as long as possible
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(Jumpsoles)-135,155,165 lbs 175,185,195lbs
3)Straight Arm Pull Over's- 25,30,35 lbs.
4)Power Cleans(Jumpsoles)- 135,145,155lbs 160,165,175lbs
5)Curls- 80,85,90 lbs.
6)Jump Rope(Jumpsoles)- 20 reps each leg
6)Incline Bench- 115,125,135lbs.
7)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions  
8)Bubka's- 8,8,8 Reps
Swiss Ball Pelvic Exercise   
 Roll Out/Stretch


                                                       The Video

                                                                          

4-03-11 Vault Practice

Hey guys! So today was my second vault practice since coming back. I am liking what I am doing. I cant control my top end though. I was trying to stay tighter on top. I feel like the pole is just to short and to small to really work on my top end the way I want to. I will have to go from 14's to 15s  though because I do not have anything in between. The 14' 170 is the biggest 14' I have. Then the next poles are 15's and there's a  150,155,160,165,175 and a 185. Well here is the video. Hope you enjoy. Sorry to the people that hate the music I put to my videos.   
                                                                         The Video