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Ever try to wear the jumper knee strap thing?  It saved my knee in track in HS

nah never wore one. This isn't patellar tendonitis though. This is more of a combo of hamstring (insertion), and vastus lateralis tendonitis. I've had it for 3 years now.

The good news is that I was able to fix one of my previous adductor insertion tears several months ago with intense stretching. That tear happened around 2009. It SEEMS like I might be able to do the same with my quad stretches and especially hamstring stretches.

I think one of the main culprits of this hamstring tendonitis feeling is from my natural GHR bench; when I was 100% focused on finally being able to do them. Sometimes i'd feel too much tension move towards the hamstring tendons, instead of the muscle. I was just so weak on those, I was doing way too many reps/holds trying to build some bionic hamstrings. I imagine I caused some tiny but significant scarring in my right bicep femoris insertion.

and are you still jumping high enough to dunk?

nah not right now. Remember I did some jumps several months ago at probably ~175 lb? I forget. Highest I got jumping off L-SLRVJ was 124", which was surprising and a good sign.

As I get lighter and in much better shape (sprints, jumps, jogging, tennis, some lifting), my L-SLRVJ should improve to the point where I can land some dunks off a lob (I think). Towards the end of my dunking 3 years ago (i think?) I started to transition into an L-SLRVJ dunker if you remember. I was running near-marathon mileage at times, and somehow was getting even more bounce out of my left leg.

pC!

Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

nice! should be interesting. Seems like these workouts will be packed with a ton of stuff and unconventional set/rep/rest schemes.

"took some epsom salt", what do you do with it?

nice on the 325 x 10!

10/12/2015

bw = 168
soreness = nothing
aches/injuries = right knee tendonitis (i think some of the stretching has brought it out more, but, stretching also helps it.. so, need to stretch it even more. Need to get some more elasticity in these hamstring tendons)

Session

tennis:
- 2.5 hours
- got 4 games on my dad (lost 6-4). That's an improvement
- starting to figure out what I need to do in order to possibly win a match in this tournament on oct31
- my BIGGEST issue is my serve.. so, i've been settling on a low toss serve with decent power, because it's more consistent.


Session

tennis:
- 2 hours



Session

stretching
- hamstrings hardcore

making some serious improvements in my hamstring/adductor flexibility...

wtf. WHY have i never come across this video?!?!

<a href="http://www.youtube.com/watch?v=Dr1-c8kg0DE" target="_blank">http://www.youtube.com/watch?v=Dr1-c8kg0DE</a>


Off 1?! Insane.

ya, 'old' but awesome.

why did you go for the 240 @ 5x5 considering your last session of 235 @.4 x 5 & 1 x 3, just curious?

smart idea to get those 225 x 7's in.

good stuff man, nice progress in your log!

Great ideas man...I personally would love to do something more related to power jumping...even looking at plants or something but I think they are looking more for running! For example looking at how footwear changes foot strike or how foot strike stresses diff muscles etc....

It's frustrating cos running isn't really my thing, I just wanna jump all over the force plate and use the slow mo cams to look at my snatch but yeah, think they're looking more for simple running!

Interesting stuff on the backwards depth jumps though, never really come across those before! Something to keep in mind for when I get back into plyo stuff! They sound way less stressful on knees too...

ya less stressful on knees, more stressful on hamstrings/calfs/achilles.

Thanks for the ideas though, if you have anymore running related ones would be awesome!

ah.. havn't thought of anything yet but maybe i will heh!

pc