wait...
KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
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Your are on Monday 19, Nov 2012
Splitting the work oad up as much as possible.

VOLUME REPS SETS BEST EFF BEST INT
700 5 3 162.7 150
0.1 140 x 1 x 1 EFF 86% INT 93%
0.1 140 x 1 x 1 EFF 86% INT 93%
0.4 ~146.35 140 x 3 x 1 EFF 90% INT 93%

Then
some low level plyometrics

diagonal line jumps
pogo jumps

10 meter sprints from a one knee down start x 2
sprint start x 2
standing start x 1

covered the ground in around 6-6 1/2 steps which is what I a looking for.

When I can I'd like to split the load up like this so I am combining strength work and plyos to activate my CNS & hightreshold fibers with the speed work in the morning. and focus on the Quick lifts and body builder type stuff later on in the day. This is borrowing some ideas from IVan abdajiev, in the bulgarian method they would work with high intensities and low(er) volume at times but split the total volume up over seperate short sessions this way you get more recovery cycles in (more anabolic hormone spikes caused by heavy lifting and explosive mmovement, and a raised metabolic rate) so there is more potential for growth and adaption providing you don't overreach and exceed your ability to recover. Squatting before the classic lifts is something I've always wondered about so I am going to try t for a few weeks usually I am for 10 total reps with a weight and do it with 1-5 rep sets I'll do the same but I'll split the volume over two seperate days.

VOLUME REPS SETS BEST EFF BEST INT
100 1 3 105 105
0.2 100 x 1 x 1 EFF 95% INT 95%
105 x 0 x 1 EFF --- INT ---
105 x 0 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
125 125
0.1 115 x 1 x 1 EFF 92% INT 92%

VOLUME REPS SETS BEST EFF BEST INT
135 135
0.3 130 x 1 x 1 EFF 96% INT 96%

VOLUME REPS SETS BEST EFF BEST INT
1400 15 3 131.45 120
0.3 ~109.5 100 x 5 x 1 EFF 83% INT 83%
0.3 ~109.5 100 x 5 x 1 EFF 83% INT 83%
0.2 ~87.6 80 x 5 x 1 EFF 67% INT 67%
↑ with a snatch grip

Hdstnd Press x 5,5,8,6,4,3,3
Pull ups x5,5 2 small chains around neck for 3x5, 2x10

Curls 17.5x2/8, 20x2/4, 22.5 2x2, 22.5x2/1

Leg Raises x a few sets of 6-7
elbow levers
L sits x 5x5 second holds
Posts on November 19th