Progress

Yeah, haven't been posting here much, been writing a lot on my tumblr though.
Anyways, I've been seeing a lot of progress from my workouts.

This was my workout for the past two weeks, except a change in reps or sets.

DAY 1: UPPER BODY WORKOUT
1. Bench Press: 75% x 7, 80% x 5, 85% x 3 or more
2. Off-set, Alternate Med Ball Push-ups: 2 x max reps
3a. Seated Cable Rows (Double-D handle): 3x10
3b. Lying DB triceps extensions: 3x10
4a. Cable Face Pull (2 second hold): 3x10
4b. Zottman Curls: 3x10
5. DB Complex (front squat, swings, unilateral curl+press, squat jumps): 4 *ascending
sets. Rest 60 seconds between sets. *1st set perform 7 reps of each exercise. 2nd
set perform 8 reps of each exercise. 3rd set perform 9 reps of each exercise. 4th set
perform 10 reps of each exercise.
DAY 2: LOWER BODY WORKOUT
1. Kneeling Jumps (holding med ball or w/ barbell on back): 5x5
2. Squat or Deadlift: 75% x 7, 80% x 5, 85% x 3 or more
3a. Supine Hip Thrust (shoulders & feet elevated): 3x15
3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x45 seconds
4. DB Reverse Lunge, front foot elevated: 2x12 ea leg w/ same weight as last week
5. Tabata-style Jump Rope: Jump rope as fast as you can for 20 seconds and then take
10 seconds off. Repeat this 10-12 times.
DAY 3: UPPER BODY WORKOUT
1. Chin-ups (total reps) = chin-up max + 60%
2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): x1
3. Standing DB “Modified Arnold Press”: 3x8
4. Blackburns: 4 Positions, 20 Seconds each x 2 sets
5. Cable Curls: 3x12
6. Core Circuit: x 2
A) V-ups x 20
B) Hip-ups x 20
C) Alternating Toe Touch (i.e. Right hand to Left Foot, etc) x 15ea side
7. Bodyweight Complex: 5x through, rest 60 sec. b/t sets
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5

Progress:
Instead of not being able to do a single natural glute-ham raise, I've progressed to being able to push out 4. My vert has increased a little bit, although I haven't measured it yet. Mass-wise I've gained a little bit of weight but still have a long way to go. My chin-up max has increased by 2-3, and my max bench press has increased by 5 lbs.

I haven't really been playing much recently, but I can just say that this season I will do whatever I can to get better. No limit to the amount of work I can do. For every dead lift and every squat, is another man that's just waiting to get layout d'ed or skied.

Pumped for the next tournament.