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-DC- · #1 (**permalink**) 02-20-2008, 09:47 AM

Sup everyone, I started the intermediate Strength focused program from the Vertical Jump Bible last week.
I'm 17
I'm 5'9 and weight 160-165.
I'm not sure exactly what my standing vert is but its pretty bad. My running vert is like 33 inches. I would have to guess my standing vert is about 24 inches.
I would like to at least be able to pull rim by the end of this. Which isn't that far away.
I definitely need to improve my strength and I'm excited about seeing what gains I get. So lets get into it. Wish me luck!

I already completed one week cause I couldn't decide weather to do a journal or not.
Anyway I'll just give a little recap.
The first workout I was a little sore so it was pretty hard but I'm glad I did it. I wasn't used to doing so much but it was good. It went like this -
A couple easy plyos. (Mostly just to warm up)
Pistol squats (Pretty difficult towards the ends of the set. I think I was going to far down and resting on my leg for a split second instead of stopping past parallel and shooting back up. I was holding on to something a little for balance.
Dumbbell split squats were tough for me. I did 50 lbs dumbbells 1x10 then 45 lbs dumbbells 2x10
Squat - 185 at 3 x 8. I was making sure my form was good, I was still sore a little from a previous workout so not to worried about low number.
GHR - 3 x 10. I need to go slower on the way down.
Calf raises 3 x 20 at 87.5 lbs on the standing calf raise machine

Workout 2 was just some basic pylos. Pretty easy to me,

Workout 3
GHR 3 x 10
Dumbbell lunges 3 x 10, 40 lbs dumbbells
Deadlift- 3 x 8 at 205 lbs. I not really comfortable with this quite yet so I really try to get my form right.
Leg extension 3 x 15 at 110 lbs. That burned like heck towards the end.
Single leg calf raises - 3 x 20 per leg with a 15 lbs dumbbell in one hand.
Then 2 pylos.

Felt pretty good. One week done!

-DC- · #2 (**permalink**) 02-20-2008, 09:59 AM

I did week 2, workout A yesterday. I added a good amount of weight.
A couple plyos
Pistol squats (Still need to work on those, darn good exercise)
Squat - 4 x 6 at 205 lbs (It was hard at some times and somewhat easy at other times. Really trying to push up with my heels with good form.)
Dumbbell split squat - 4 x 8 with 50 lbs dumbbells. It was a little easier this week, but something weird happened. After the second set I got a real bad headache. And I had a little one through the rest of the sets. I think I just need to remember to breathe a little bit better

GHR - 4 x 8 (Always get my hammies burnin, I still kind of suck at them though.)
Calf raises 4 x 15 at 100 lbs on the standing calf raise machine. It was kind of weird, set 1 and 2 really burned burn 3 and 4 didn't burn as much.

But one more workout completed.
PS I normally workout my upper body on as many off days as I can. I target, biceps, triceps, chest, shoulders and back. I play ball at least a couple times a week as well.

-DC- · #3 (**permalink**) 02-25-2008, 12:19 PM

I did workout B and C late last week.
Workout B which was pylos was pretty easy nothing to hard and nothin to report really.
Workout C didn't go quite that well. The deadlifts were killing me. I definitely won't add any weight next week.
I did -
GHR 4x8
dumbbell lunge 4x8 with 45 lbs in each hand
Deadlift 4 x 6 at 225. Like I said I need to work on these, not real comfortable yet.
Leg extension 4 x 12 at 120 lbs.
Single leg calf raise 4 x 15 with a 20 pound dumbbell in each hand.
Then a couple pylos to cool down pretty much.
Overall went pretty well. I look forward to this week though.
Half way done with phase 1

-DC- · #4 (**permalink**) 02-28-2008, 12:10 PM

Alrighty I did week 3, workout A last tuesday and it went pretty good, I'm still a little sore from it. I figured out I was getting head aches from not breathing enough so I'm really focusing on that.
It went like dis
A couple plyos
Pistol squats 4x10 - I put a small box under my butt so I didn't rest my butt on my lower leg. Gonna try no box next week
Squats - 6x4 at 225. Excited that I was able to do this weight with much more ease and better form then I ever have.
Split squats 5x6 with 55lbs dumbbells
GHR 4 x 6 with 10 pounds.
Calf raises 4 x 15 with 112lbs on the standing calf raise machine.

Gonna do plyos here in a bit, should have nothing to report.

-DC- · #5 (**permalink**) 03-05-2008, 09:22 AM

I did 2 workouts that I haven't posted on here. I'm not gonna go over everything but I need to work on deadlifts. And I squatted more then I ever have before yesterday. So yeah some good and bad news. I start phase 2 next week.