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First workout of "5/3/1 PLUS" is today. That is what I am calling my new plan. The plus is because at the end of every warm-up, I will do 6-10 maximum-effort RVJs. And because, as assistance exercises on upper body days (OHP and bench) I will do depth jumps and paused box jumps (squat to a box, sit down, then jump onto a higher box from the dead stop), to help work on my very poor explosiveness. The PBJs may eventually be done with a weight vest, but I'll start with bw only.

In other news, I'm procrastinating like a motherfucker and need to get back to work 

Weird day. They still hadn't brought the vertimax back from the other branch, so I borrowed a dude's bike, rode over nice and easy, warmed up, tested, then rode back to test DL. VJ was a big disappointment. DL was okay. Hit my target but no further. BW was 170 on the nose post workout.

VJ 26.2, 27.6, 26.2

DL ... 360 365

Quote

shoot hoops x~30mins...wow. Could not make a damn thing.

hah sux

haha yup. it was embarrassing. at least the other people on the court were crosstards and were too focused on being hardcore and flipping the tires and such to notice much. i don't know what was happening i would hit like three buckets in a row and then miss six. and not even kind of miss...really miss. whatever.

After deload week (1RM testing on Sunday!) thinking about a switch to 5/3/1. Will go back to Starting Strength probably next winter, if frisbee season goes well and I'm not hurt. Either way, I want to add in some (3-6) max-effort RVJs or SVJs before each workout after the warm-up, depending on space constraints, i.e. if anyone's using the court, SVJs; if court is free, RVJs. Plus box jumps or paused box jumps as assistance exercises on the bench/OHP days. Off days I need to start making sure I stretch and foam roll and stuff and do some light cardio just to get the blood flowing and aid recovery.

Workout today

Run @easy pace x30mins, ~3.4 miles

Core circuit x2
Russian twist x20
bird dog x20 (10 each side)

Stretch

Foam roll

Knees felt awesome during the run but are protesting a little bit right now.

Another shitty workout. This one I can chalk up to getting a horrible night's sleep last night. Also, I've lots weight in the past week, down back at 166 this morning. Time to get my diet back on track, gain a few pounds, and make sure to get decent sleep. And deload for a week. My left elbow was protesting loudly during the bench and the DL warmups. At least a couple of the jumps were okay, but even most of those sucked. Fuck fuck fuck fuck fuck.

Warm up
shoot hoops
Informed Performance-inspired warm-up that I liked

Work
superset of:
heavy kb swing x5
RVJ on basketball court x3
Squat 2x5x295, 4x295
Bench 5x195, 4x190

Fuck fuck fuck fuck fuck. Oh well.

Quote from: shammy12 on January 12, 2010, 08:41:53 am

Did you test your vert? Wonder what it is...

nope, probably < 20.

That's wild. What was your peak standing vert?