eek, there's a time and place for that stuff, but every session? sounds like a great way to screw yourself up.. depth jumps themselves are risky, but after heavy lifting -> very risky, if the muscles are fatigued at all, you can greatly increase the risk of injury to the joint surface & tendons.. if someone is going to depth jump/bound after lifting, they better have a ton of experience and be in excellent shape/100% healthy/well versed in those exercises.
I have used Ross's method for quite sometime (injury free), only I have changed it up a little. Instead of depth jumps I use the burnouts plyo from the Air alert program after each set of deads.
What you may find (I find it all the time) is that your super explosive performing the burnouts after each set of deads as opposed to prior, hence maximum strength (deadlifting)/minimum time (burnouts).
burnouts aren't even close to the intensity that depth jumps/bounds are though.. big difference.. true plyos after lifting can be very dangerous, really need to know what you're doing.. to peform burnouts/submax reactive drills after lifting is much less risky, but that's not even close to the intensity of real max effort plyo work.
hah! I haven't even posted a vid, so you're doing better in that regard. But my PR was totally unexpected. I'm back to jumping levels from a year ago and then some.
a dunk off 2 feet is still business man. And I wasn't able to replicate it yesterday, I was only able to throw it down off 1.
@ Darqui
LOL yea I know I know. Wtf is going on?!!!
NEW PR today: Parallel Pin Squat 199 x 5 x 4
really explosive. after a week not squatting, that's a 15 pounds increase. At least I'm squatting over my own bw now (190-195 lbs).
I know it sounds like I'm super weak, but like shown in my old dunking video, I've got long legs, so maybe I'm able to express power better or something.
ya i saw in your log, great job man.. and yes, it doesn't really matter how much you lift, only that you are improving those lifts.. the idea that vert & squat match up perfectly to some kind of formula makes no sense, so, you could very well be jumping higher than someone else given the same strength/bodyweight level, this could be due to your leg length or a whole host of other issues.. so ya just keep improving those lifts.
New today: 120x3 x 5 sets. Probably could've done more, and I will try more the next time just to see where I start to struggle in terms of volume.
nice, what's your all time PR again, 130-135?
Quote
Also did Adarq's LTMP intensity workout at ~15 hours and went in the park after that and did a standing vertical jump dunk on the 2.96 m rim (9'8 ). I was jumping high today.
cool! felt good from it? i mean physically.. light legs etc?
checked your log, good stuff man.. ltmp session + dunks then pr'n squat, all in one day :F
this low-carb diet is smashing my brain, bringing out the secret weapon, 0 kcal arizona green tea packets with ginseng.
this is last night's training, was too tired to journal.
04/04/2011
bw = 152 soreness = none aches/injuries = left knee a little, left ham tendon a little fatigue = moderate diet = protein/water-drink, big dog walk + LTMP-VOLUME{pin-6-VERY-CLOSE-STANCE-squat=135x8,225x2,275x1,275x10, leg extension TKE iso for VMO 5 sets: extending maximally until fatigue}, big serving of pot-roast (beef + carrots), leg extension TKE iso for VMO 3 sets: extending maximally for ~60s, protein/water-drink, submax dunking for 50mi n + LTMP-SINGLES{pin-6-wide-squat=135x8,225x1,275x1,315x1,335x1} + LTMP-VOLUME{calve-raise=135x5,225x17, neutralgrip pullups=10, superset of 30 lb leg extension tke (25,30) with 45deg hyper (BW @ 25,30)} + 2*protein/water-drink, 3 eggs + tons of egg whites + 2 cheese + some almonds
left knee hurting on squat singles, probably from those TKE iso's earlier on.
LTMP-SESSIONS: - LTMP-VOLUME{pin-6-VERY-CLOSE-STANCE-squat=135x8,225x2,275x1,275x10, leg extension TKE iso for VMO 5 sets: extending maximally until fatigue} - LTMP-SINGLES{pin-6-wide-squat=135x8,225x1,275x1,315x1,335x1} + LTMP-VOLUME{calve-raise=135x5,225x17, neutralgrip pullups=10, superset of 30 lb leg extension tke (25,30) with 45deg hyper (BW @ 25,30)}
here's an idea of some light dunking from yesterday, just working on some different angles and dunks.. the behind the backboard lobs are at a smaller angle & shorter runup, so i'm happy i got some two handers in there.. tonight if i feel good enough to go light (lol), i want to try all of these dunks lefty..
LTMP SESSIONS: HIGH-FREQUENCY-TRAINING: ANABOLIC BARBELL DIET - LTMP-VOLUME: http://www.adarq.org/forum/performance-training-blog/length-tension-motor-pool-sessions-%28ltmp-sessions%29/ - LTMP-SINGLES: http://www.adarq.org/forum/performance-training-blog/length-tension-motor-pool-singles-sessions-%28ltmp-singles%29 - consider this imitation-PED's using high frequency barbell squatting, squat injections ftw. MATVI training - ped's are for pansies - NOTE TO SELF: stay light (or stop) if sacral spine issue starts flaring up in the least. - precede each session with quad, calf, and hamstring static stretches until very loose - 03/08/2011: 3 sessions of pin 6 squat: 225 x 5 {6pm, 7pm, 10pm}, one heavy half squat session also - 03/09/2011: 4 sessions of pin 6 squat {3:30pm=225x5, 5:30pm=225x5, 2am=245x5, 4am=225x5} - 03/10/2011: 2 sessions of pin 6 squat {11pm=225x10, 12:30am=225x10}, 2 heavy half squat sessions also - 03/11/2011: 3 sessions of pin 6 squat {6pm=225x10, 9pm=225x10, 1am=225x10} - 03/12/2011: 3 sessions of pin 6 squat {6pm=245x5, 9pm=245x5, 1:40am=245x5} - 03/13/2011: 1 session of pin 6 squat {10am=225x5}, dunking, heavy squat session at night - 03/14/2011: 3 sessions of pin 6 squat {7:30pm=135x10,225x5,275x5,295x1,315x1, pullups=10}, {11:30pm=135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, {3am=prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10} - 03/15/2011: 4 sessions of pin 6 squat {6pm=225x5, 2am=225x10, 3:30am=225x10, 5am=225x10} - 03/16/2011: 2 sessions of pin6 squat {9pm=135x8,225x15, 12am=135x8,225x15} - 03/17/2011: 3 sessions of pin 6 squats {9pm=135x8,245x10 2:30am=135x8,245x10 5am=135x8,245x12} - 03/18/2011: 3 sessions of pin 6 squat {7pm=interval-sprint+135x10,245x1,265x10 11pm=same,but 265x8 3:30am=same,but 265x10} - 03/20/2011: 4 sessions of pin 6 squat (VERY CLOSE STANCE), {6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, {7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20, pullups=10, calf-raises=135x20}, {12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15 pullups=13, calf-raises=135x25}, {4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25}, - 03/21/2011: 4 sessions of pin 6 squat {6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, {8:30pm HIGH-FREQ{135x30}}, {2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}},{6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}} - 03/22/2011: 3 sessions of pin 6 squat {6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}}, {8pm HIGH-FREQ{135x8,245x1,275x10}}, {4am HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}} - 03/23/2011: 2 sessions of pin 6 squat {7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,375xFAIL,375x1,385x1}}, {3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1} - 03/24/2011: 4 sessions of RDL {LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x20, ng-pullups=10, calf-raises=45x40}, {LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, {LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10} - 03/25/2011: 3 sessions of: LTMP-VOLUME{pin-6-squat=135x8,225x15}, LTMP-VOLUME{rdl=45x15,135x25, ng-pullups=12, calve-raise=155x20}, LTMP-VOLUME{pin6-squat=155x8,245x20} - 03/26/2011: 3 sessions of: LTMP-VOLUME{pin-6-squat=155x8,245x1,275x1,275x21}, LTMP-VOLUME{stiff-leg-submax-pogos=4x40, rdl=45x10,135x5,185x12, ng-pullups=10}, LTMP-VOLUME{stiff-leg-submax-pogos=2x40,1x30, rdl=45x10,135x5,185x10} - 03/27/2011: 3 sessions of: LTMP-VOLUME{light-interval-sprints=10, stiff-leg-pogos=2x20,1x40, rdl=45x10,135x5,185x14, explosive-ng-pullups=10, wide-calve-raises=155x25}, LTMP-VOLUME{pin6-squat=225x31}, LTMP-VOLUME{MR-halftuck=25,50,65, pin-6-squat=135x30, calve-raises=155x25} - 03/28/2011: 3 sessions of: LTMP-VOLUME{155x8,245x1,275x1,295x1,315x1,315x10} + 2 mile dog walk + run, 2long walk with dog + sprints with dog + LTMP-VOLUME{short-accelsx10,20-max-effort-4-steps, pin-6-squat=135x8,225x1,275x1,295x1,315x5(very slow)}, LTMP-VOLUME{close-stance-pin-6-squat=very controlled + slow 135x10, 225 x 15}, - 03/29/2011: 1 session of: dunking + protein/gatorade-drink + LTMP-SINGLES{45x10,135x8,245x1,275x1,315x1,335x1,365x1 EZ, stopped koz groin was fatigued} - 03/30/2011: 6 sessions of : LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20},LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20}, LTMP-VOLUME{completely-stiff-submax-pogos=5x10, rdl=45x10,135x15(slow), pullups=10, calve-raises=135x5,185x20}, LTMP-VOLUME{stiff-leg-pogos=4x10, calve-raise=135x5,185x20, rdl=135x25},LTMP-VOLUME{submax-single-leg-box-jumps=3x10eachleg (moving distance out each set), rdl=135x5,185x16, calve-raise=135x5,185x20},LTMP-VOLUME{short-sprints=15x, calve-raise=135x5,185x25, rdl=135x5,135x20}, protein/water-drink - 03/31/2011: LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,295x1,315x10, calve-raises=135x5,185x20}, LTMP-VOLUME{calve-raises=135x5,185x20, pin-6-squat=185x5,225x1,275x1,275x15}, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x10-very-slow, calve-raises=135x5,185x20}, LTMP-VOLUME{completely-stiff-submax-pogos=4x40, pin-6-squat-VERY-SLOW=185x5,225x1,275x1,275x7(had to stop early, something biting my arm) calve-raises=135x35}, - 04/01/2011: LTMP-VOLUME{pin-6-squat=135x20}, LTMP-VOLUME{pin-6-squat=135x30} - 04/02/2011: LTMP-SINGLES{135x5,225x1,275x1,315x1,325x1,345 @ MSEM x 8, calve-raises=135x5,225x10} - 04/03/2011: 1st-gear-dunking(very-submax-dunking) + LTMP-SINGLES{pin-6-squat-CLOSE-STANCE=45x10,135x5,225x2,275x1,315x1,335x1,365x1 calve-raises=135x5,225x15}
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS - DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury - DO NOT deadlift aggravates back injury - DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT - as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+ - cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs - utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS 01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
DIET 01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake 01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich 01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas 01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich 01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich 01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana 01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake 01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich 01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich 01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese 01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that 01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it 01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein) 01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink 01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake 01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana 01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake 01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana 01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade 01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds 01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich 02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen 02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good) 02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana 02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates 02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade 02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas 02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size , multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen 02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana 02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas 02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink 02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic 02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup 02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen 02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas 02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts 02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts 02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana 02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas 02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas, 02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen, 02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates 02/24/2011: protein/gatorade/vit-c/probiotic-drink + 4 chocolates, 3 eggs + 2 cheese + sunflower seeds + protein/coffee(3tspn)-drink + 4 chocolates, 4 chocolates + protein/gatorade-drink, training + protein/gatorade/vit-C/drink , protein/gatorade/vit-C-drink, beef + veggie chunky soup + biscotti 02/25/2011: 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks 02/26/2011: protein/gatorade/vit-C/probiotic-drink + 10 chocolates, 2 bananas + popcorn chicken + sunflower seeds, training + protein/gatorade/vit-C-drink, protein/gatorade-drink + 7 chocolates + 2 bananas, beef + veggie chunky soup + 2 bananas, 02/27/2011: 4 bananas + popcorn chicken, 3 bananas + greek salad + grilled chicken + 2 biscotti, 4 bananas + 5 chocolates + trail mix + protein/gatorade/vit-C/probiotic-drink 02/28/2011: protein/gatorade/vit-C/probiotic-drink, 3 eggs + 1 cheese + sunflower seeds + banana + coffee drink (3tspn coffee), protein/gatorade/vit-C-drink, training + protein/gatorade/vit-C-drink, beef + veggie chunky soup + vit-C drink + tons of water + 3 ibuprofen -- EGG DIET !! -- 03/01/2011: protein/water-drink + 1 banana, 2 eggs + 1 banana + vit-C-drink + sunflower seeds, 3 eggs + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink, protein/water-drink + pb sandwich + 2 bananas, 03/02/2011: 2 tspn coffee + whey protein, protein/gatorade-drink, training + protein/gatorade/vit-C-drink, protein-drink, 3 eggs + sunflower seeds + 3 biscotti, training + protein/gatorade/vit-C-drink, protein-drink, vit-C/probiotic-drink + 3 eggs + sunflower seeds + 1 banana 03/03/2011: 3 eggs + protein/water-drink + vit-C-drink + sunflower seeds + 1 banana, sleep 4 hours, beef/veggie chunky soup + 1 banana, 3 eggs + some A1 sauce + vit-C-drink + sunflower seeds + 2 bananas 03/04/2011: blueberries-inside-glass-of-water + protein/water drink + banana, sleep 12pm-6pm, arabic coffee+protein drink (bolthouse), 3eggs + some sunflower seeds, training + protein/vit-C/gatorade-drink, beef+veggie chunky soup + 2 bananas, 3 eggs + A1 sauce + 2 cheese + bunch of blueberries + sunflower seeds + 3 ibuprofen 03/05/2011: 3 eggs + protein/water-drink + A1 + sunflower seeds + 1 banana, 3 eggs + protein/water-drink + 2 cheese + sunflower seeds + 2 bananas + vit-C-drink 03/06/2011: coffee + protein + gatorade-drink, dunks + gatorade/vit-C/protein-shake, protein/water-drink + vit-C-drink, PB sandwich, sleep (12am-6pm), 3 x crispy chicken mcdonalds snack wrap, training + protein/gatorade/vit-C-drink, beef+veggie chunky soup + two sausages wrapped in wheat brad + vit-C-drink + 3 ibuprofen 03/07/2011: protein/vit-C/gatorade-shake, 2 bananas + 4 eggs + sunflower seeds + 2 cheese, protein/water-drink + 4 eggs + 2 cheese + bunch of olives + sunflower seeds + vit-C-drink + 3 bananas 03/08/2011: protein/gatorade/vit-C-drink, light training, 6pm: 10 chocolates + HIGH-FREQ-SQUAT{135x10/225x5}, protein/water-drink, 7pm: HIGH-FREQ-SQUAT{135x10/225x5}, 10pm HIGH-FREQ-SQUAT{135x5/225x5}, 3 egg + 2 cheese + 4 chocolates + 2 bananas + sunflower seeds, training + protein/gatorade/vit-C-drink, 3 eggs + sunflower seeds + 2 beef sausages wrapped in wheat bread + 10 chocolates + vit-C-drink 03/09/2011: protein/gatorade/vit-C-drink, 3:30pm HIGH-FREQ-SQUAT{135@2x5,225x5}, 4 eggs + 2 cheese + 10 chocolates + vit-C-drink + 3 bananas, 5:30pm HIGH-FREQ-SQUAT{135x5,225x5}, chipotle chicken burrito, 2am HIGH-FREQ-SQUAT{135x5,245x5}, 20 chocolates + protein/water-drink, 4am HIGH-FREQ-SQUAT{135x5,225x5}, thick turkey & cheese sandwhich + vit-C-drink 03/10/2011: 10 chocolates + protein/coffee-drink(3 teaspn) + gatorade, dunking + protein/water-drink + gatorade, smoothie + whey, training, 3 pieces of olive pizza, 11pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 1 cheese + vit-C-drink + 1 olive pizza, 12:45am HIGH-FREQ-SQUAT{225x10}, training #2 + protein/gatorade-drink, 3 eggs + A1 sauce + protein/water-drink + a few chocolates 03/11/2011: 8 chocolates + protein/water-drink, 6pm HIGH-FREQ-SQUAT{225x10}, 4 eggs + 2 cheese + vit-C-drink + protein/water-drink, 9pm HIGH-FREQ-SQUAT{225x10}, 2 sausages wrapped in one slice of wheat bread each + sunflower seeds + vit-C-drink, 1am HIGH-FREQ-SQUAT{225x10}, 3 eggs + 2 cheese + sunflower seeds, protein/water-drink + banana, 03/12/2011: protein/water-drink + banana, 6pm HIGH-FREQ-SQUAT{245x5}, 4 eggs + A1 + sunflower seeds + protein/water-drink + 0.5*vit-C-drink + 2 bananas, 9pm HIGH-FREQ-SQUAT{245x5}, two beef sausages each wrapped in wheat bread + 2 bananas + sunflower seeds + 0.5*vit-C-drink, STACKED peanutbutter sandwich + vit-C-drink + protein/water-drink 03/13/2011: protein/coffee(3tspn)-drink, 10am HIGH-FREQ-SQUAT{225x5}, 3 eggs + gatorade, dunk + protein/gatorade-drink, protein/gatorade/vit-C-drink, greek salad with grilled chicken, some granola bars, training + protein/gatorade-drink, 3 eggs + 2 beef sausages + vit-C-drink + banana + 2 ibuprofen 03/14/2011: protein/water-drink, 7:30pm HIGH-FREQ-SQUAT{135x10,225x5,275x5,295x1,315x1, pullups=10}, 4 eggs + 2 cheese + vit-C-drink, 11:30pm HIGH-FREQ-SQUAT{135x8,225x5,275x5,295x1,315x1, pullups=8, prone-reverse-hyper=100}, protein/water-drink, 3am HIGH-FREQ-SQUAT{prone-reverse-hyper BW@5x50, 135x8,225x5,275x5,295x1,315x1, pullups=10}, 3 eggs + a bunch of sunflower seeds, turkey and cheese sandwich 03/15/2011: protein/water-drink, 6pm HIGH-FREQ-SQUAT {prone-rev-hyper @ 3x70, 225 x 5}, 3 eggs + tons of egg whites + 2 cheese + vit-C-drink, 3 eggs + tons of egg whites + sunflower seeds + vit-C-drink + 3 ibuprofen, training + protein/gatorade-drink, 3:30pm HIGH-FREQ-SQUAT{225x10}, huge pb sandwich + 4 bananas + vit-C-drink, 5am HIGH-FREQ-SQUAT{225x10}, protein/water-drink 03/16/2011: protein/coffee(3tspn)-drink, gatorade + 3 eggs, dunking + protein/gatorade/vit-C-drink, turkey & cheese sandwich, 9pm HIGH-FREQ-SQUAT{135x8,225x15}, 3 eggs + tons of egg whites + sunflower seeds + 2 cheese + vit-C-drink, 12am HIGH-FREQ-SQUAT{135x8,225x15}, protein/water-drink, training + protein-gatorade-vit-C-drink, protein/water-drink, 3 eggs + some egg whites + sunflower seeds + A1 03/17/2011: banana + protein/water-drink, 2 crispy chicken wraps + 3 cookies + vit-C-drink, 9pm HIGH-FREQ-SQUAT{135x8,245x10}, 2 scoops protein/water-drink + 1 banana, 2:30am HIGH-FREQ-SQUAT {135x8,245x10 crazy eZ}, 4 eggs + tons of egg whites + sunflower seeds + vit-C-drink, 5am HIGH-FREQ-SQUAT{135x8,245x12}, protein/vit-C/gatorade-drink + 3 ibuprofen 03/18/2011: protein/water-drink, dog park, protein/water-drink, sleep 4 hours, 7pm HIGH-FREQ-SQUAT{135x8,2451x1,265x10}, 3 eggs + egg whites + 2 cheese + 3 bananas + vit-C-drink, 11pm HIGH-FREQ-SQUAT{submax sprints @ 10 x 30 yards, 135x8,245x1,265x8}, 1.5-scoop-protein/water-drink + tons of almonds (cocoa + roasted, ate until i was ready to puke) + 1 banana, 3:30am HIGH-FREQ-SQUAT{interval-sprints x 10 light, 135x10,265x10}, 3 eggs + tons of egg whites + 4 bananas + vit-C-drink 03/19/2011: banana + protein/water-drink, banana + protein/water-drink, 3 eggs + sunflower seeds + 2 cheese, bolthouse moca coffee drink + 2 teaspoon of coffee, protein/gatorade-drink, dunking + protein/gatorade-drink, protein/water-drink + tons of almonds, 3 eggs + tons of egg whites + 2 cheese 03/20/2011: banana + protein/water-drink, 6pm HIGH-FREQ{135x8,245x1,265x14, pullups=10, calf-raises=135x20}, 3 eggs + tons of egg whites + gatorade-drink + 2 cheese, 7:15pm HIGH-FREQ{very-close-stance-squat=135x8,185x20, pullups=10, calf-raises=135x20}, walked dog 1+ mile +++ 12:30am HIGH-FREQ{interval-sprintsx10, very-close-stance-squat=135x8,225x15 pullups=13, calf-raises=135x25}, protein/water-drink + almonds, protein/water-drink + banana, 4am HIGH-FREQ{interval-sprints=x10, very-close-stance-squat=135x8,245x1,275x10, pullups=10, calf-raises=135x25}, protein/water-drink + veggie soup + thick turkey & cheese sandwich + banana + gatorade 03/21/2011: protein/water-drink, protein/water-drink + banana, 6:30pm HIGH-FREQ{135x8,245x1,275x1,285x10, ng-pullups=13, calf-raises=135x20}, 3 eggs + 2 cheese + tons of egg whites, 8:30pm HIGH-FREQ{135x30}, protein/water-drink, 2:30am HIGH-FREQ(interval-sprints=15(5 of those ME 20yard), very-closy-stance-squat=135x8,245x1,295x1,315x5, ng-pullups=12, calf-raises=135x20}, chocolate bar + a few cocoa almonds + 3 eggs + egg whites + A1 sauce + banana + sunflower seeds, 6am HIGH-FREQ{normal-stance=135x8,225x20, wide-calf-raises=135x20}, protein/water-drink + 3 banana 03/22/2011: 3 bananas + protein/water-drink, 6pm HIGH-FREQ{normal-stance-squat=135x8,245x1,275x10, submax-calf-raises=135x10}, 3 eggs + tons of egg whites + almonds + 3 bananas, 8pm HIGH-FREQ{135x8,245x1,275x10}, 2-scoops-protein/water-drink + 2 bananas, 4am - 1 mile walk + HIGH-FREQ{interval-sprintsx10,short-ME-sprintsx5,close-stance-squat=245x15}, tons of almonds + 3 eggs + tons of egg whites + diluted-gatorade-drink 03/23/2011: diet = protein/mocha bolthouse drink + 3 teaspn caffeine + gatorade-drink, dunking + protein/gatorade/drink, protein/water-drink + banana, 7pm LTMP-SINGLES{normal-stance=135x8,225x1,245x1,275x1,295x1,325x1,345x1,375xFAIL,375x1,385x1}, big chipotle burrito double chicken bam, gatorade-drink, 3:30am LTMP-SINGLES{completely-stiff-leg-submax-hops=4x50, normal-stance=135x8,225x1,245x1,275x1,295x1,325 MSEM @ 1,1,1,1}, protein/water-drink, gatorade + 3 ibuprofen + STACKED PB sandwich + beef/veggie soup 03/24/2011: gatorade + 3 ibuprofen, protein/water-drink, 1.5 mile walk with dog, 2 mcdonalds crispy chicken snack wraps + ~10 chocolates + gatorade, 7:30pm LTMP-VOLUME{rdl=95lbx40, ng-pullups=10, toes-in-calf-raises=45lbx40}, gatorade + 3 ibuprofen, 8:00pm LTMP-VOLUME{rdl=45x15,135x20}, ng-pullups=10, calf-raises=45x40}, LTMP-VOLUME{rdl=45x15,95x40, ng-pullups=10, calf-raise=45lbx40}, protein/water-drink + 12 chocolates, LTMP-VOLUME{rdl=45x15,135x5,155x5,185x10}, gatorade + 3 ibuprofen + 4 eggs + tons of egg whites + sunflower seeds 03/25/2011: 12 chocolates + protein/water-drink, LTMP-VOLUME{pin-6-squat=135x8,225x15}, southwestern chicken sandwich, lots of running with dog, LTMP-VOLUME{rdl=45x15,135x25, ng-pullups=12, calve-raise=155x20}, 10 chocolates + protein/water-drink, southern chicken sandwich + gatorade + a few chocolates, LTMP-VOLUME{pin6-squat=155x8,245x20} + ~2mile walk, thick turkey and cheese sandwich + protein/water-drink + gatorade + sunflower seeds 03/26/2011: walk dog ~2 miles + protein/water-drink + 4 chocolatesa, 3 eggs + tons of egg whites + 2 cheese + gatorade, mcdonalds frappe, LTMP-VOLUME{pin-6-squat=155x8,245x1,275x1,275x21}, protein/water-drink, cheese and crackers + diet coke, diet coke + biscotti, protein/water-drink, ~2 mile walk with some doggy sprints mixed in + LTMP-VOLUME{stiff-leg-submax-pogos=4x40, rdl=45x10,135x5,185x12, ng-pullups=10}, ~10 chocolates + protein/water-drink, LTMP-VOLUME{stiff-leg-submax-pogos=2x40,1x30, rdl=45x10,135x5,185x10}, 3 eggs + egg whites + sunflower seeds 03/27/2011: protein/water-drink, walk dog + some light runs, LTMP-VOLUME{light-interval-sprints=10, stiff-leg-pogos=2x20,1x40, rdl=45x10,135x5,185x14, explosive-ng-pullups=10, wide-calve-raises=155x25}, 3 eggs + tons of egg whites + sunflower seeds + 2 cheese, LTMP-VOLUME{pin6-squat=225x31}, lots of running with dog, 2*protein/water-drink, 2 big plates of pot roast (beef+carrots+potatos), ~1.5 mile walk with dog + LTMP-VOLUME{MR-halftuck=25,50,65, pin-6-squat=135x30, calve-raises=155x25}, protein/water-drink, thick PB sandwich + gatorade 03/28/2011: gatorade + 3 eggs + tons of egg whites, LTMP-VOLUME{155x8,245x1,275x1,295x1,315x1,315x10} + 2 mile dog walk + run, 2*protein/water-drink, thick pb sandwich + 3 bananas + diluted-gatorade, long walk with dog + sprints with dog + LTMP-VOLUME{short-accelsx10,20-max-effort-4-steps, pin-6-squat=135x8,225x1,275x1,295x1,315x5(very slow)}, 3 eggs + egg whites + 3 bananas + gatorade, LTMP-VOLUME{close-stance-pin-6-squat=very controlled + slow 135x10, 225 x 15}, protein/water-drink + banana, tons of IT bandfoam rolling 03/29/2011: protein/water-drink + banana, long dog walk, protein/water-drink + banana, very long dog walk, 3 eggs + 2 cheese + tons of egg whites + gatorade, bolthouse mocha coffee drink + 3 teaspoon instant coffee, dunking + protein/gatorade-drink + LTMP-SINGLES{45x10,135x8,245x1,275x1,315x1,335x1,365x1, stopped koz groin was fatigued}, protein/wate r-drink, cookies + turkey & cheese sandwich on wheat bread + 1 banana, 03/30/2011: big dog walk, chipotle burrito + extra chicken, LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20}, LTMP-VOLUME{rdl=45x10,135x5,185x10, ng-pullups=12, calve-raise=135x5,185x20}, walk dog + running with dog, LTMP-VOLUME{completely-stiff-submax-pogos=5x10, rdl=45x10,135x15(slow), pullups=10, calve-raises=135x5,185x20}, protein/water-drink + banana, LTMP-VOLUME{stiff-leg-pogos=4x10, calve-raise=135x5,185x20, rdl=135x25}, long dog walk, LTMP-VOLUME{submax-single-leg-box-jumps=3x10eachleg (moving distance out each set), rdl=135x5,185x16, calve-raise=135x5,185x20}, 3 eggs + tons of egg whites + 2 cheese, some cocoa roast almonds, LTMP-VOLUME{short-sprints=15x, calve-raise=135x5,185x25, rdl=135x5,135x20}, protein/water-drink 03/31/2011: angus steak burger on wheat bread, dog walk, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,295x1,315x10, calve-raises=135x5,185x20}, protein/water-drink + banana, LTMP-VOLUME{calve-raises=135x5,185x20, pin-6-squat=185x5,225x1,275x1,275x15}, protein/water-drink + banana, peanutbutter, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x10-very-slow, calve-raises=135x5,185x20}, long dog walk, LTMP-VOLUME{completely-stiff-submax-pogos=4x40, pin-6-squat-VERY-SLOW=185x5,225x1,275x1,275x7(had to stop early, something biting my arm) calve-raises=135x35}, protein/water-drink + banana, really intense stretching, 3 eggs + tons of egg whites + some pistachios + 2 cheese + 2 yogurts, 04/01/2011: dog walk, protein/water-drink + banana, big dog walk, banana + 3 eggs + tons of egg whites + 2 cheese, nap, protein/water-drink + 2 bananas, big dog walk + sprints/change of direction, LTMP-VOLUME{135x20}, protein/water-drink + 2 bananas, cocoa almonds & roasted almonds, long dog walk, LTMP-VOLUME{ping-6-squat-very-slow=135x30}, 3 eggs + tons of egg whites + 1 cheese + 3 bananas + almonds, 04/02/2011: dog walk, banana + protein/water-drink, half gatorade, huge nap, half gatorade, bolthouse mocha coffee drink + 4 tspn coffee + 3 eggs + 1 cheese, dog walk, green tea with ginseng, dunk + protein/gatoraid, protein/water, big dog walk + LTMP-SINGLES{135x5,225x1,275x1,315x1,325x1,345 @ MSEM x 8, calve-raises=135x5,225x10}, burger no bun 04/03/2011: protein/water-drink, protein/water-drink, greek salad + grilled chicken + 4 biscotti, some almonds, 1st-gear-dunking(very-submax-dunking) + LTMP-SINGLES{pin-6-squat-CLOSE-STANCE=45x10,135x5,225x2,275x1,315x1,335x1,365x1 calve-raises=135x5,225x15} + protein/water-drink, 3 eggs + 2 cheese + some almonds + tons of egg whites 04/04/2011: protein/water-drink, big dog walk + LTMP-VOLUME{pin-6-VERY-CLOSE-STANCE-squat=135x8,225x2,275x1,275x10, leg extension TKE iso for VMO 5 sets: extending maximally until fatigue}, big serving of pot-roast (beef + carrots), leg extension TKE iso for VMO 3 sets: extending maximally for ~60s, protein/water-drink, submax dunking for 50mi n + LTMP-SINGLES{pin-6-wide-squat=135x8,225x1,275x1,315x1,335x1} + LTMP-VOLUME{calve-raise=135x5,225x17, neutralgrip pullups=10, superset of 30 lb leg extension tke (25,30) with 45deg hyper (BW @ 25,30)} + 2*protein/water-drink, 3 eggs + tons of egg whites + 2 cheese + some almonds
SORENESS 01/11/2011: hamstrings a little 01/12/2011: none 01/13/2011: calfs a little 01/14/2011: none 01/15/2011: calfs 01/16/2011: none 01/17/2011: none 01/18/2011: none 01/19/2011: none 01/20/2011: calfs 01/21/2011: none 01/23/2011: none 01/24/2011: none 01/25/2011: hamstrings 01/26/2011: hamstrings (a ton), glutes a little 01/27/2011: hamstrings (a lot) 01/28/2011: hamstrings still 01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw) 01/30/2011: hamstrings a little, quads fatigued 01/31/2011: calfs a little 02/03/2011: hamstrings, quads 02/04/2011: hamstrings, glutes, quads 02/05/2011: very sore, hamstrings (mostly), glutes, quads 02/06/2011: extremely sore in hamstrings & quads, glutes sore 02/07/2011: extremely sore in quads (vmo mostly) and hamstrings 02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued) 02/09/2011: calfs/hams/quads 02/10/2011: none really (calfs a little actually) 02/11/2011: none 02/12/2011: hamstrings, calfs 02/13/2011: none 02/14/2011: none 02/15/2011: none 02/16/2011: none 02/17/2011: none 02/18/2011: none 02/19/2011: none 02/20/2011: none 02/21/2011: calfs slightly, quads/vmos slightly 02/22/2011: none 02/23/2011: calfs 02/24/2011: calfs a little 02/25/2011: quads (vmo's mostly), calfs 02/26/2011: calfs alot 02/27/2011: calfs alot 02/28/2011: none 03/01/2011: vmo's + hams 03/02/2011: quads a little, hamstrings a little, hands hurt from dunking (ripped 3 caleousesdfsdgsd, some fingertips bleeding) 03/03/2011: hamstrings slightly, calfs, vmo's slightly 03/04/2011: none 03/05/2011: none 03/06/2011: none 03/07/2011: calfs 03/08/2011: none 03/09/2011: calfs 03/10/2011: none 03/11/2011: calfs 03/12/2011: calfs a little 03/13/2011: none 03/14/2011: calfs 03/15/2011: calfs a little 03/16/2011: none 03/17/2011: calfs ALOT, especially right 03/18/2011: calfs still 03/19/2011: calfs STILL, damn 03/20/2011: not much at all 03/21/2011: none 03/22/2011: hamstrings slightly, calfs slightly 03/23/2011: none 03/24/2011: calves alot 03/25/2011: hamstrings a ton, calves a bit 03/26/2011: hamstrings a ton 03/26/2011: hamstrings alot, calves alot 03/27/2011: hamstrings, calves 03/28/2011: hamstrings/calves, rigt hamstring and right calf especially 03/29/2011: calves, right hamstring 03/30/2011: calves a little 03/31/2011: calves/forearms 04/01/2011: calves a little 04/02/2011: none 04/03/2011: none 04/04/2011: none
ACHES/INJURIES 01/11/2011: right ankle (need to ice it more) 01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little 01/13/2011: right ankle a little, left glute/lower back a little 01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session 01/15/2011: right ankle a little, big toes sore/strained from all the jump rope 01/16/2011: left big toe/ball of foot = turf toe, pretty painful 01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day 01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind 01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs 01/20/2011: left bigtoe VERY BAD.. 01/21/2011: left big toe, a little better than 1/20/2011, positive sign 01/23/2011: none early on, big toe during/after calf raises 01/24/2011: left big toe a little, left knee a little (odd about the knee) 01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of 01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints 01/27/2011: left big toe 01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe. 01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped 01/30/2011: gout-toe AFTER training, felt good prior 01/31/2011: none 02/03/2011: big toe slightly after squatting 02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound. 02/05/2011: bump under right knee from yesterday 02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly 02/07/2011: left big toe slightly 02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???) 02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little 02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah 02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting. 02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly, EDIT: left forearm strained from dunk session last night 02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting 02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained, 02/15/2011: SICK: left forearm strain still, right hip slightly 02/16/2011: SICK: none 02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting 02/18/2011: SICK: low back a little, knee felt good (from the slip) 02/19/2011: SICK: lower back slightly, ham tendon a little (from picking up my grandpa) 02/20/2011: SICK: right plantar fasciitis WTF, right ham origin after training 02/21/2011: SICK: right PF/foot pad 02/22/2011: right PF/footpad, right thigh bruise (from re-racking the 70 lb db's onto my thighs after db bench, pretty painful today, bad bruise hehe) 02/23/2011: left ham tendon, right thigh bruise 02/24/2011: none 02/25/2011: low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off 02/26/2011: left patella tendon insertion inflamed until ibuprofen, hands still F'd, right ring finger still cut on fingertip, left achilles a little achy, AFTER TRAINING: back a little achy, right ham tendon a little achy 02/27/2011: right ham tendon slightly (kinda annoying, it definitely pulled a bit yesterday, i felt it on 45deg hyper), hands still stingy but better 02/28/2011: after training: left knee a little, right hip, right ball of foot 03/01/2011: right hip a little, ankles achy, hands & joints of fingers hurt from dunking 03/02/2011: none before training, after dunk session: both hamstrings & hamstring tendons (medial), quads sore 03/03/2011: both medial hamstring tendons slightly strained, back a little fatigued 03/04/2011: right ham tendon a little, after training: right hip a little - did something stupid while squatting 03/05/2011: left & right ham tendon very slightly, right hip a little (lame) 03/06/2011: none prior to training, after training: left vmo pull 03/07/2011: left vmo strain 03/08/2011: let vmo pull/strain, after training: lower back a little 03/09/2011: left quad, mid/right back tight a bit 03/10/2011: during and after dunking: left quad, after late night training: right ankle (AFTER QUAD STRETCHING) and bottom of right foot 03/11/2011: left vmo strain (worse than yesterday, some more bruising from internal bleeding), back is tight a little 03/12/2011: left quad strain (much better than yesterday though) 03/13/2011: none edit: right hip and left low back were achy though.. 03/14/2011: low back slightly achy, both achilles tendons achy only temporarily throughout the day 03/15/2011: fine, after training: left knee, tweaked it doing a layup with my legs jello lame.. i blame ibuprofen 03/16/2011: left knee slightly from night before when tweaking it on the ibuprofen 03/17/2011: left knee a little, left ham tendon a little, right hip a little (most annoying of the aches) 03/18/2011: left knee a little (still from that tweak a few nights ago), right hip a little (got better with stretching), right itb fatigue = high 03/19/2011: right hip very slightly, right ITB, both are related 03/20/2011: left knee slightly, late at night: left achilles slightly, left lower back slightly 03/21/2011: left knee very slightly, left rib slightly 03/22/2011: right ankle slightly, heart hurts a bit at night kind of scary but whatever who cares 03/23/2011: heart slightly (go fuck yourself), left knee a little worse than yesterday - got to nip this problem quickly, i think it'll be better by friday though, i've been messing with it badly, pressing it/self myofascial release etc... after MAX EFFORT STANDING: right TFL/ITB 03/24/2011: left knee slightly, knees feeling alot better than yesterday though, fascia less inflamed 03/25/2011: none 03/26/2011: left groin a little (from the rdl's, aggravating old groin tear) 03/27/2011: groin feeling better but slightly there 03/28/2011: left & right it bands feel really tight, left one is a problem though, left groin slightly 03/29/2011: right ITB, left knee felt great all day 03/30/2011: knees a little tight, lower back a little tight, groin slightly 03/31/2011: lower back was tight but got better, left groin slightly, anus bugging me a little (hopefully not from too much squatting HEHEHE, but kind of doubt it since last 2 days really didn't have any) 04/01/2011: not much, feel good 04/02/2011: right hip flexor waking up (odd), went away after nap 04/03/2011: low back tight, left ham tendon a little 04/04/2011: left knee a little, left ham tendon a little
FATIGUE 01/11/2011: high 01/12/2011: low 01/13/2011: high 01/14/2011: moderate 01/15/2011: low 01/16/2011: low 01/17/2011: low 01/18/2011: moderate 01/19/2011: moderate 01/20/2011: sick 01/21/2011: sick 01/23/2011: sick 01/24/2011: sick, extremely high fatigue 01/25/2011: sick, high 01/26/2011: sick, high 01/27/2011: sick, moderate 01/28/2011: moderate 01/29/2011: low 01/30/2011: low 01/31/2011: low 02/03/2011: high 02/04/2011: moderate 02/05/2011: high 02/06/2011: very high 02/07/2011: very high 02/08/2011: high 02/09/2011: extremely high 02/10/2011: high 02/11/2011: moderate 02/12/2011: high 02/13/2011: high 02/14/2011: high 02/15/2011: high 02/16/2011: moderate 02/17/2011: moderate 02/18/2011: moderate 02/19/2011: low 02/20/2011: moderate 02/21/2011: high 02/22/2011: moderate 02/23/2011: extremely high 02/24/2011: high (very bad sleep, naps helped though) 02/25/2011: extremely high 02/26/2011: high 02/27/2011: moderate 02/28/2011: moderate 03/01/2011: high 03/02/2011: high kind of (3 hours sleep, mentally tired yet also kind of apeshit aggressive) 03/03/2011: low 03/04/2011: moderate 03/05/2011: high, very tired 03/06/2011: moderate 03/07/2011: high 03/08/2011: moderate 03/09/2011: high 03/10/2011: low 03/11/2011: very high 03/12/2011: very high 03/13/2011: high 03/14/2011: moderate 03/15/2011: high 03/16/2011: moderate 03/17/2011: moderate 03/18/2011: high 03/19/2011: high 03/20/2011: high 03/21/2011: moderate 03/22/2011: high 03/23/2011: very high 03/24/2011: high 03/25/2011: extremely high (staph flair up next day, makes sense) 03/26/2011: moderate 03/27/2011: high 03/28/2011: low 03/29/2011: low 03/30/2011: very high 03/31/2011: very high 04/01/2011: moderate 04/02/2011: low 04/03/2011: high 04/04/2011: moderate
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC) 01/11/2011: iced right ankle for 20 minutes 01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later 01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application 01/14/2011: iced ankle before bed 01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises 01/16/2011: iced left big toe twice 01/17/2011: iced left big toe for 20min 01/18/2011: iced both big toes 3 times each, to complete numbness, brutal 01/19/2011: iced big toe (left) after long walk session 01/20/2011: iced toe 01/21/2011: iced toe 01/24/2011: iced toe after training 01/27/2011: iced toe after training, twice 01/28/2011: iced the hell out of my foot/toe, tons 01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen 01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen 01/31/2011: iced toe 3 times, 6 total ibuprofen 02/03/2011: iced toe twice, 6 total ibuprofen 02/04/2011: iced toe twice, 4 total ibuprofen 02/05/2011: iced toe twice, 4 total ibuprofen 02/06/2011: iced toe once, 4 total ibuprofen 02/07/2011: iced toe twice, 0 total ibuprofen 02/08/2011: iced toe twice, 3 total ibuprofen (after training) 02/09/2011: iced toe once, 3 total ibuprofen (before bed) 02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day) 02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow 02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings 02/15/2011: 3 total ibuprofen <- after training 02/16/2011: 2 ibuprofen total <- after training 02/17/2011: 2 ibuprofen total <- after training 02/20/2011: 3 ibuprofen total <-- after training, icing right foot 02/21/2011: 3 ibuprofen total <-- after training, icing rgiht foto 02/22/2011: 3 ibuprofen, 2 ibuprofen, training, 2 ibuprofen..... iced right thigh twice 02/25/2011: iced bottom of foot 02/26/2011: 3 ibuprofen, training, 3 ibuprofen + icing right foot 02/28/2011: 3 ibuprofen <-- after training 03/02/2011: iced right ball of foot 03/03/2011: 6 ibuprofen throughout the day, 3 then 3 03/04/2011: 3 ibuprofen after workout 03/06/2011: iced quad twice, 3 ibuprofen after dunk, 3 ibuprofen after training 03/07/2011: 6 ibuprofen total (3 + 3 later) 03/08/2011: 1 alieve, ran out of anti inflams, iced quad really nice after training, completely numb - really tight pressure 03/09/2011: iced left quad before sleep, ice packed wrapped VERY tight with ACE bandage 03/13/2011: 2 ibuprofen before bed 03/15/2011: 3 ibuprofen before training, bad idea, never before 03/17/2011: 3 ibuprofen before bed 03/23/2011: 3 ibuprofen before bed 03/24/2011: 9 ibuprofen total, throughout the day, needed it
STRETCHING AND MYOFASCIAL RELEASE 01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow 01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little 01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though 02/04/2011: light hamstring/glute/adductor stretching 02/05/2011: light hamstring/glute/adductor stretching 02/07/2011: intense hamstring/quad stretching 02/08/2011: stretched adductors good 02/11/2011: stretched adductors good, hamstrings 02/12/2011: stretch groin/adductors, calfs 02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads 02/20/2011: stretched groin/adductors 02/26/2011: stretched groin/adductors bigtime 02/28/2011: bunch of stretching before sleep 03/01/2011: some stretching 03/02/2011: hamstrings/groin/calfs/bottom of feet 03/03/2011: hamstrings/adductors/calfs throughout the day, actually alot of light stretching 03/04/2011: stretched hip flexors bigtime, adductors/hamstrings 03/05/2011: calfs, hams, adductors 03/06/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc. 03/07/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 3+ minutes static holds for hip flexor/quads/hamstrings/adductors/calfs etc. 03/08/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors 03/09/2011: stretching, tons, so loose, legs feel rubbery/so light, feels good.. stretched basically all day, got into 5+ minutes static holds for hip flexor/quads/hamstrings/adductors 03/10/2011: tons of stretching, EVERYTHING... pulled too hard on ankle and tweaked it a bit, hate that shit.. going to bug me now for weeks 03/11/2011: tons of stretching, EVERYTHING 03/12/2011: tons of stretching, EVERYTHING, also some really good hamstring/lat stretching.. feeling very loose 03/13/2011: not much stretching today, minimal, will resume tomorrow 03/15/2011: TONS of rect fem/calf stretching, insane amount 03/16/2011: ^^ 03/17/2011: decent stretching, need more though 03/18/2011: decent stretching, need more though, lots o calf stretching 03/19/2011: done during LTMP 03/20/2011: done during LTMP 03/21/2011: done during LTMP, emphasis on quads, massively stretched 03/22/2011: done during ltmp 03/23/2011: done during LTMP, hamstrings/adductors HARD 03/28/2011: lots of extra stretching, hams/groin/quads, tons of calf, foam rolled IT BANDS, need to do that basically every day 04/04/2011: lots of extra stretching
EXERCISES & SESSIONS
JUMPS/DUNK SESSIONS 01/11/2011: horrible, very fatigued 01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U 01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid 02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28 02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time) 02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups 02/07/2011: just dribble up attempts, quads dead 02/08/2011: dribble ups and lobs, quads feeling a bit better 02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg 02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses 02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ 02/18/2011: SICK: warmup sucked, sucked off dribble dunk, early on dunks sucked, then bam, started flying: http://www.youtube.com/watch?v=kcv3y4pcu34 02/20/2011: SICK: FLYING.................... too many people on court but flying: http://www.youtube.com/watch?v=XhF8F43z5Og 02/22/2011: got up good, but lots of fatigue: http://www.youtube.com/watch?v=V7f8ZjE95dY 02/24/2011: got up pretty nasty: http://www.youtube.com/watch?v=hhyqcL4fO-g 02/28/2011: got up pretty nasty again but was mentally out of it 03/02/2011: got up real good, no sleep though, dunk session in morning without sleeping 03/04/2011: was flying early, best warmup jumps/short lob dunks EVER, but way too windy/starting slipping on max RVJ's 03/06/2011: got up ok, only 3 hours sleep again, pulled left quad (vmo) LIIIIIINK-THE-VID 03/08/2011: got up nasty SLRVJ WTF?????????????????????????????? LIIIIIIINK-THE-VID 03/10/2011: no ipod, no amp up, no psyche up, holding back -> best submax jumps EVER LIIIIIIINK-THE-VID 03/13/2011: 3 hours sleep, but got up good, landed some hard dunks LIIIIIIIINK-TE-VID 03/16/2011: 5 hours sleep, got up good, landed some real nice dunks indoor LIIIIIIINK-THE-VID 03/19/2011: got up NASTY LIIIIIINK-THE-VID 03/23/2011: got up nasty but everything was submax LIIIIIIIINK-THE-VID 03/29/2011: got up pretty good but way too many people on the court, and somewhat slippery due to sweat LIIIIIIIINK-THE-VID 04/02/2011: horrible dunk session, felt great but jumped really bad 04/03/2011: 1st-gear-dunking(very-submax-dunking) 04/04/2011: light dunking, landed some nice dunks considering
SQUATTING 01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit 01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid 01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat) 01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat) 01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead) -- different gym, different rack, pin settings changed ... 02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much) 02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1 02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo 02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high 02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5,pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1 02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session 02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead) 02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ...... pin 6: 315 x 1, 1, 1, 1 02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1 +++ - S1: half squat: 305 x 1, 1, 1, 1 02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it 02/18/2011: SICK: pin 6 squat: 275 x 5, 295 x 1, 315 x 1 ++++ pin 7 squat: 335 x 1, 355 x 1, 375 x fail 02/20/2011: SICK: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 1, 325 x 1, 335 x 1 02/21/2011: SICK: half squat: 45 @ 3 x 10, 135 x 10, 185 x 10, 235 x 10, 265 x 5, 285 x 10 02/22/2011: pin 6 half squat: 295 x 4, 315 x 1, 325 x 1 +++ pin 7 half squat: 335 x 1, 345 x 1, 365 x 1 +++ S1: pin 6 half squat: 315 x 1, 1, 1 02/24/2011: half squat: ... 295 x 5, 315 x 5, 335 x 1 <-- time of squatting, 152 02/25/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5, 285 x 15 02/26/2011: - pin 6 squat: ... 275 x 5, 315 x 5, 335 x fail lolol.... +++ pin 7 squat: 335 x 1, 365 x 1, 385 x 1 +++ pin 6 MSEM squat: 315 x 1,1,1,1 <-- 40 seconds rest between each rep +++ pin 6 MSEM squat: 325 x 1,1,fail,fail <-- 60s rest between each rep 02/28/2011: dead: - half squat: 285 x 5, dead.... 245 @ 3 x 10.......... 03/02/2011: - half squat pin 6: ... 275 x 5, 305 x 3, 325 x 4, 275 @ 3 x 10 (tired, good though, quads burning) 03/04/2011: - half squat: 275 x 5 (tweaked hip, tried going way too fast like a dumb ass), 315 x 3, 325 x 2, 275 @ 4 x 8, 1 x 11... could have hit 315 for 5 so that's a good sign, dead come 325 x 2 bleh 03/06/2011: - S1: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 265 x 5, 295 x 5, 315 x 5 03/08/2011: - S1: pin 6 half squat: 45 @ 3 x 8, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 305 x 3, 325 x 5 03/09/2011: anabolic barbell diet (see way above) 03/10/2011: ABD + TRAINING #1B: - half squat pin 6: ... 315 x 5, 325 x 1, 345 x 1 +++ TRAINING #2: S1: h sq pin 6: 315 x 3, 275 x 10 03/11/2011: anabolic barbell diet (see way above) (225 @ 4 x 10) 03/12/2011: anabolic barbell diet (see way above) (245 @ 3 x 5) 03/13/2011: ABD + S1: half squat pin 6: 315 x 1, 335 x 1, 355 x 1 (PR single) ++++ - S2: half squat pin 7: 365 x 1, 385 x 1, 405 x crushed 03/14/2011: anabolic barbell diet (see way above) (315 @ 3 x 1) 03/15/2011: anabolic barbell diet (see way above) (225 x 5, 225 @ 2 x 10) 03/16/2011: ABD + - S1: pin 6 half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 275 x 5, 315 x 1, 335 x 1, 365 x FAIL, 365 x GOOD REP - FAST, 315 x 1, 315 x 1, 315 x 5 (easiest 315 ive ever done on pin squat, really controlled it well on pins no bounce at all, could have done more reps but called it) 03/17/2011: anabolic barbell diet (see way above) (245 x 10,10,12) 03/18/2011: anabolic barbell diet (see way above) (265 x 10,8,10) 03/20/2011: anabolic barbell diet (see way above) (265 x 14, 185 x 20, 225 x 15, 275 x 10) 03/21/2011: anabolic barbell diet (see way above) AKA LTMP-sessions (285 x 10, 135 x 20, 315 x 5, 225 x 20) 03/22/2011: anabolic barbell diet (see way above) AKA LTMP-sessions (275 x 10, 275 x 10, 245 x 15) 03/23/2011: LTMP-SINGLES(375x1 + 385x1@151, 325MSEM x 4 singles) 03/25/2011: LTMP-VOLUME: 2 sessions of pin 6 squat: 225 x 15 and 245 x 20 03/26/2011: LTMP-VOLUME: 275x21} 03/27/2011: LTMP-VOLUME: 225 x 31, 135 x 30 03/28/2011: LTMP-VOLUME: 3 sessions of: 315 x 10, 315 x 5 (slow on purpose), 225 x 15 (very slow on purpose close stance) 03/29/2011: LTMP-SINGLES: after dunk session, worked up to 365 x 1 ez, but groin was real fatigued so just called it quits 03/31/2011: LTMP-VOLUME: 4 sessions of: 315 x 10, 275 x 15, 275 x 10 (slow), 275 x 7 (stopped early) 04/01/2011: LTMP-VOLUME: 2 sessions of 135 x 20, 135 x 30 04/02/2011: LTMP-SINGLES: 1 sessions of 345 MSEM x 8 singles 04/03/2011: LTMP-SINGLES: 1 session of 365 x 1 04/04/2011: LTMP-VOLUME: pin-6-VERY-CLOSE-STANCE-squat=275x10, wide=335x1
RDL 03/24/2011: LTMP-VOLUME, 4 sessions of 95 x 40, 135 x 20, 95 x 40, 185 x 10 03/25/2011: LTMP-VOLUME, 1 session of 135 x 25 03/26/2011: LTMP-VOLUME, 2 sessions of 185 x 12, 185 x 10 03/27/2011: LTMP-VOLUME, rdl = 185 x 14 03/30/2011: LTMP-VOLUME, rdl=185x10, 185x10, 135x15, 135x25, 185x16, 135x20
BODYWEIGHT UPPER 01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8 01/12/2011: chinups BW @ 4x10 01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10 01/16/2011: 4-5 pushup sets x 20, submax 01/17/2011: some pushups throughout the day, sets of 20, sore in chest 01/23/2011: PU = 125, 8 sets of 15-20 light 01/25/2011: few sets of single leg pushups 01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30, 01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8, 01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30, 01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40, 02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8 02/04/2011: 5 dips, 30 pushups lol 02/05/2011: 45 lb plate swing @ 3 x 6 02/07/2011: S1: db swing: 40 lb @ 5 x 8 02/08/2011: neutral grip pullups: BW @ 10 02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10, 02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5 02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5 02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8, +++ - S2: max-speed neutral grip pullups: 8, 8, 8 02/20/2011: - S2: 45 lb plate swing: 10, 10 02/21/2011: - S1: explosive neutral grip pullups done for max speed: BW @ 4 x 8 02/22/2011: - S1: ballistic neutral grip pullups: 8, 8, 8 02/24/2011: - S1: 45 lb stiff arm plate raises: 10, 10 <-- very explosive 02/25/2011: - S1: ballistic neutral grip pullup: BW @ 10, 10, 10 02/26/2011: - S1: ballistic neutral grip pullup: 8, 8, 8 03/02/2011: - S2: ballistic neutral grip pullups: 3 x 10 03/06/2011: - S3: neutral grip pullup explosive: BW @ 3 x 8 03/08/2011: - ballistic neutral grip pullups: 2 x 10 03/10/2011: - neutral grip pullups: 3 x F 03/13/2011: - S3: strict neutral grip pullups: BW @ 3 x 10 03/14/2011: bunch of neutral grip pullups 10,8,10 plus sets in between squatting 03/16/2011: - S3: neutral grip pullups: BW @ 3 x 10 03/23/2011: 15 ng-pullups 03/24/2011: LTMP-VOLUME, 3 sessions of 10, 10, 10 03/26/2011: LTMP-VOLUME, ng-pullup = 10 03/27/2011: LTMP-VOLUME, explosive-ng-pullup=10 03/30/2011: LTMP-VOLUME, pullup=12, pullup=10, 04/04/2011: LTMP-VOLUME, ng-pullup=10
DB BENCH PRESS 02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press) 02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8 02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s) 02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8 02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail 02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10 02/18/2011: - db bench: 50 x 5, 60 x 5, 65 x 8 02/20/2011: - S1: db bench: 50 x 5, 60 x 5, 65 x 10 02/21/2011: - db bench press: 50 x 10, 60 x 5, 70 x FAIL, 65 x FAIL <-- lmao, fatigued 02/22/2011: - S1: db bench: 47.5 x 10, 55 x 10, 60 x 12 02/24/2011: - db bench press: 50 x 10, 60 x 14 02/25/2011: - S1: db bench press: 50 x 10, 60 x 5, 65 x 10 02/26/2011: - S1: db bench: 50 x 10, 60 x 10 03/02/2011: - S1: db bench: 55 @ 3 x 10 03/04/2011: - S1: db bench press: 45 x 10, 55 x 8, 60 x 8, 65 x 7 03/06/2011: - S2: db bench press: 45 x 10, 55 x 8, 65 x 10 03/08/2011: - S2: db bench press: 50 x 8, 60 x 8, 65 x 5 <-- held back because i was going to go for 70, easy intitial reps but i got board and just went to pullups 03/10/2011: - S2: db bench: 50 x 10, 60 x 12 03/16/2011: - S2: DB bench: 55 x 10, 60 x 10
DB ONE ARM ROW 02/05/2011: 60 lb @ 3 x 8 02/08/2011: 65 lb @ 3 x 8 02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah 02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5 02/18/2011: - S1: db 1-arm row: 70 x 5, 80 x 5, 85 x 5 02/20/2011: - S1: db row: 50 x 5, 60 x 5, 65 x 10 02/24/2011: - db row: 65 x 8, 75 x 8 03/04/2011: - S2: db 1 arm row: 65 x 5e, 75 x 5e, 85 x 5e
GLUTE BRIDGES 01/11/2011: bodyweight: 70, 100, 100, 100 01/13/2011: total prone reverse hyper reps: 910 01/14/2011: 3 x 100 01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total 01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, 01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !! 01/23/2011: GB total = 800, 8x100 01/25/2011: GB-220, GB-130+70+100+100+100+100 01/29/2011: glute bridges: 150, 120, 120, 150, 210, (short rest) 01/31/2011: prone rev hyper: 100, 100, 100, 02/03/2011: S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40 02/04/2011: 45deg hyper: 45, 45, 35, 35, 30 <- hams/glutes toast 02/07/2011: S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80 02/09/2011: S1: 45 deg hyper: 55, 50, 50, 02/11/2011: S1: 45deg hyper: BW + 25 lb @ 30, 30, 30 02/13/2011: prone rev hyper: with waffles on @ 100, 100, 100, ++++++ glute bridge: 100 <- felt like a feather 02/14/2011: - S3: 45deg hyper: BW x 50, BW + 35 lb @ 30,30,30, BW x 100 02/16/2011: - S2: 45 deg hyper: BW @ 50, BW + 35 @ 25, 25, 25, BW x 70 02/17/2011: - S2: 45deg hyper: BW @ 50, 60 ,70 02/18/2011: - 45deg hyper: BW x 50, BW + 35 lb @ 30, 30 02/20/2011: - S2: 45 deg hyper: BW x 80, BW + 35 x 35 02/21/2011: - S1: 45 deg hyper: BW x 80, BW + 25 lb x 40, BW + 35 lb x 40 02/24/2011: - S1: 45 deg hyper: BW x 100, BW + 35 lb x 30 02/25/2011: - 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25 02/26/2011: - 45 deg hyper: BW x 70 03/01/2011: prone reverse hyper: 100 + 100 + 150 + 100 + 100 + 100 03/04/2011: - 45 deg hyper: BW @ 5 x 50, 1 x 80 03/06/2011: - 45 deg hyper: BW x 20, 35 lb x 20, 45 lb x 30, BW x 50 03/10/2011: - 45 deg hyper: BW @ 50, 25 lb x 25, 35 lb x 25 03/13/2011: - 45 deg back raise: Bw x 30, BW + 25 lb @ 3 x 25, 1 x 35 03/14/2011: bunch of prone rev hypers 03/16/2011: - S3: 45 deg hyper: BW x 30, BW + 35 lb plate @ 3 x 25 <-- hamstrings toast at this point
OTHER-PREHAB 04/04/2011: tke iso (2 sessions), leg extension tke's on machine: 2 x 25,30
CALF RAISES 01/11/2011: bodyweight: 40, 50, 50, 50 01/12/2011: BW x 50, 50, 50, 50 01/14/2011: 35 lb total + BW @ 50, 60, 50 01/15/2011: 60, 60, 60, 50, 50, 50, 50 01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50 01/23/2011: CR = 445 total, highest set = 100 01/25/2011: CR-100, CR-100, CR-100, 01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50, 02/05/2011: BW + 60 lb total @ 5 x 25 02/09/2011: - S1: db calf raise: BW + 60 lb total @ 30, 30, 40 02/14/2011: - S2: db calf raise: 30 @ 30, 30, 35, 35 02/18/2011: - S1: db calf raises: 30 lb each hand @ 30, 30, 30 02/22/2011: - db calf raises: 40 lb each hand @ 4 x 30, 45 each hand @ 1 x 30 02/26/2011: - S1: db (each hand) calf raise: 50 x 30, 60 x 25, 50 x 30, 50 x 30, 50 x 30 03/02/2011: - S1: db calf raises: 47.5 @ 3 x 25 ........ 40 @ 3 30 03/04/2011: - S1: db calf raise: 45 lb each hand @ 4 x 30, +++ - S2: db calf raise: 55 lb each hand @ 1 x 25, 65 @ 1 x 25, 75 @ 1 x 20 03/06/2011: - S1: calf raise: 45 lb each hand @ 3 x 10, 6 x 30 +++ - S2: calf raise: 55 lb each hand @ 3 x 25 +++ S3: calf raise: 65 lb each hand @ 3 x 20 03/08/2011: - S1: db calf raises: 50 lb each hand @ 3 x 8, 6 x 25 +++ S2: db calf raises: 60 lb each hand @ 3 x 20 03/10/2011: - S1: db calf raise: 60 lb db in each hand @ 3 x 8, 7 x 20 +++ - S2: db calf raise: 60 lb db in each hand @ 2 x 20, 1 x 30 03/13/2011: - S1: db calf raise: 60 lb each hand: 3 x 8, 7 x 25 +++ - S2: db calf raise: 60 lb each hand: 3 x 25 +++ - S3: db calf raise: 60 lb each hand: 3 x 25 03/16/2011: - S1: calf raises: 65 lb db in each hand: 3 x 8, 9 x 20 +++ - S2: calf raises: 65 lb db in each hand: 2 x 20 03/17/2011: LTMP, 135 x 20+ etc (4 sessions) 03/18/2011: LTMP, 135 x 20+ etc (3 sessions) 03/20/2011: LTMP, 135 x 20+ etc (4 sessions) 03/21/2011: LTMP, 135 x 20+ etc (4 sessions) 03/22/2011: LTMP, submax 135 x 10 03/23/2011: LTMP-VOLUME, 135 x 30 03/24/2011: LTMP-VOLUME, 3 sessions of 45 lb bar x 40, 40, 40 03/25/2011: LTMP-VOLUME, 1 session of 155 x 20 03/27/2011: LTMP-VOLUME, wide-calve-raises = 155 x 25, 25 03/30/2011: LTMP-VOLUME, 185 x 20, 185 x 20, 185 x 20, 185 x 20, 185 x 20, 185x25 03/31/2011: LTMP-VOLUME, 185x20, 185x20, 185x20, 135x35 04/02/2011: LTMP-SINGLES, 225 x 10 04/03/2011: LTMP-SINGLES, 225 x 15 04/04/2011: LTMP-VOLUME, 225 x 17
WALKING LUNGES
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC 01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100) 01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope 01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks 01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities 01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20 01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15 02/25/2011: - submax MR half tucks: 25, 25, 25, 25, 50 +++ submax LBJ's: 50, 50, +++ submax MR half tucks: 50, 02/26/2011: - MR halftuck: 4 x 20, 2 x 50 03/08/2011: light sprints in two sessions, afternoon and pm 03/13/2011: light sprints 03/21/2011: LTMP-VOLUME light interval sprints.. 03/22/2011: LTMP-VOLUME light interval sprints x 10, ~15-20 yarders x 5 ME 03/23/2011: LTMP-SINGLES, completely-stiff-leg-anke-hops=4x50 03/26/2011: LTMP-VOLUME, stiff-leg-pogos: 2 sessions of 4 x 40, 2 x 40 + 1 x 30 03/27/2011: LTMP-VOLUME, stiff-leg-pogos = 2x20/1x40, MR half tucks = 25,50,65 03/28/2011: sprints with dog 03/30/2011: LTMP-VOLUME, completely-stiff-submax-pogos=5x10, completely-stiff-submax-pogos=4x10, submax-single-leg-box-jumps=3x10 each leg, short-sprints=15x
CONDITIONING 01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min 01/12/2011: 2200 total jump rope turns 01/14/2011: 4430 total turns, mostly sets of 300 02/03/2011: basketball work/dribbling/shooting 02/04/2011: basketball work/dribbling/shooting 02/05/2011: basketball work/dribbling/shooting 02/07/2011: basketball work/dribbling/shooting 02/08/2011: basketball work/dribbling/shooting 02/09/2011: basketball work/dribbling/shooting (very light, sick) 02/14/2011: basketball work/dribbling/shooting (light, sick) 02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2) 02/17/2011: bball work: explosive moves/dribbling/shooting, powerful 02/21/2011: 1.5 hours of bball work, some explosive moves but mostly recovery 02/25/2011: - very long warmup, because i felt dead, ~30min of light bball work 02/26/2011: felt CRAZY explosive... didn't do any jumps though, not even ME layups.. stuck to explosive dribbling/pullup J's etc.. about 30 minutes of this after a light warmup. 03/06/2011: - full court light sprints: 32 sprint down, walk back, in 15min + half court down and back sprints (change of direction): 20 in 10min 03/10/2011: real light sprints for 20 minutes to warmup for squatting 03/15/2011: light bball work for 1 hour 03/16/2011: - light interval sprints to loosen up for 30 minutes
RECOVERY 01/15/2011: 6 mile walk with interval sprints/reactive work mixed in 01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy 01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities 01/24/2011: 6 miles walking + light interval sprints 01/26/2011: 7 miles walking + light jogs 01/27/2011: 7 miles walk + sprints & MR halftucks 01/28/2011: 8 miles walked + light jogs mixed in 01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15) 02/06/2011: lymph drain 30min 02/07/2011: lymph drain 30min 03/23/2011: 1 mile walk with dog 03/24/2011: walking dog, ~3 miles total throughout day 03/25/2011: ~3 miles total walk with dog etc 03/26/2011: lots of walking with dog, 2-3 miles, some light sprints 03/27/2011: lots of walking with dog + a bunch of running mixed in 03/30/2011: lots of walking with dog etc
The focus is on delivering maximum strength in minimum time.
eek, there's a time and place for that stuff, but every session? sounds like a great way to screw yourself up.. depth jumps themselves are risky, but after heavy lifting -> very risky, if the muscles are fatigued at all, you can greatly increase the risk of injury to the joint surface & tendons.. if someone is going to depth jump/bound after lifting, they better have a ton of experience and be in excellent shape/100% healthy/well versed in those exercises.
Don't get two things confused (and Raptor's post did not exactly help here). There is strength training and there is the usage of techniques that are supposed to be stimulating your nervous system (STIM) so that power output can increase.
Doing 3 sets of squats with high intensity as well as volume (say >3 reps) and doing plyos after is a terrible idea. Doing plyos first would be better. Doing 5 heavy squat singles and continue with jumps or something similar is possible. Whether this would actually potentiate your explosive movements in the same session I tend to doubt, but it is at least not terribly stupid (like the first example) and it might work for a certain population of athletes. The latter is what you call complex training.
x2
plyos before strength training is fine, because one of the key concepts of true plyo/explosive work is to not train through fatigue + use optimal rest intervals between sets (complete recovery).. i've never had a problem with incorporating plyo/reactive/explosive work prior to squatting, with myself or people i've trained, in fact it usually helps the lifts that follow.
as for complex training, you really have to know what you're doing before you go that route.. for beginners and less experienced intermediate's, it's a horrible idea.. for advanced athletes it can be used effectively.. look at the verkhoshansky blog in performance blog section to see what some true complex training looks like.. search that blog article/notes for "Complex Method" or "Stim Method" etc.
if you at all lack the preparedness to perform ballistic/explosive work following heavy lifting, consider tendonitis an issue that will occur very shortly after incorporating that style of training.
so if you do plyo/ballistic/explosive work before lifting, just make sure you recovery optimally between sets, and don't train until your legs are jello, quantity over quality, then transition right into your heavy resistance training.
What about the diagram above (Muscle actions & energy contribution)?. Stating an isometric contraction leads to greater energy store in the tendons as opposed to concentric/eccentric contractions which store less?.
Do plyos/hops/bounds cut it optimally considering poor form would create conconcentric/eccentric contractions?. Or would they?.
I don't mind doing ISO's at all, as long it's doing my tendons good.
isometric training occurs in virtually every movement known to man.. picture a heavy barbell squat, a depth jump, etc.. eccentric -> isometric -> concentric.. if you want to train isometrically, increase intensity on the core lifts, core ballistic exercises, etc.. for example, going heavier on squat, adding more sets, etc.. A near-max single is considered quasi-isometric because of the speed at which it occurs, ie, any time you lift very heavy, bar speed decreases and the movement becomes a series of isometric contractions along the various "sticking points", this causes alot more pull on the tendons... For ballistics, raising box height on depth jumps, incorporating single leg bounding, etc.. if you want to improve tendon strength & structure, improve your ballistic-training volume & overall progression (rebounds & sprints), this means learning to bound, becoming proficient at DJ's/stiff leg pogos, etc.. every time you "impact", there will be a massive eccentric contraction which causes the tendon to elongate and store energy.. Stiff leg reactive work (stiff leg ankle hops/pogos) are insanely intense on the tendons.. if you are consistent with reactive work, you will definitely improve tendon strength & structure, and thus be more spring-like.. you don't need focused isometric work to achieve the gains you want.. that type of training is largely academic and has hardly had any success in the "real world".. if it was effective, you'd see more people utilizing it by now & the inno sport forum wouldn't have died.
if you're going to incorporate various types of isometric training, i'd make sure it is very much supplementary.. if you implement isos as your core training protocol, you will waste alot of time that could have been better spent improving your core {squat, lunge, calve raise, ghr, etc} lifts.
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today: 120x3 x 5 sets. Probably could've done more, and I will try more the next time just to see where I start to struggle in terms of volume.
+ 2 bananas
