Everyone who dedicates themselves to the barball over a considerable amount of time should be respected, regardless of size or the load that happens to be on the bar.
I disagree. Time itself is not a reason for respect. If they train wrongly and with bad form they do not get any respect from me. And the longer they have trained with bad form the less respect they should get.
x2, if they spin their wheels for a long time and never truly progress, then they might as well not even have lifted in the first place.. this is, if we're talking about people in the performance/strength game, not joe avg looking to get "toned".
will reply tomorrow and update apt (advanced progress tracker).. need to get to sleep immediately tho
03/28/2011
bw = 154 soreness = calves/right hamstring aches/injuries = left & right it bands feel really tight, left one is a problem though, left groin slightly fatigue = low diet = 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
PR 315 x 10
peace! tomorrow is dunking hopefully.. got to fix my it bands though, especially left.. shit is real tight and my vmo isn't firing like it used too ever since that tweak a week back or whatever.
how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now
nah, if you were going to do that, you'd want to just make that a normal session, not ltmp.. ltmp would be used WHENEVER throughout that week, could go VERY light, for example the 60% squatting for reps.. That's extremely light, it shouldn't cause any problems whatsoever with your other training, it should instead aid recovery and get you "more stimmed" for your real sessions.
so you could do a normal volume session on monday, that would make more sense.. 3-5 x 10 and a 20 repper for example (or do without the 20 repper etc).
one of the good things about high frequency training, it will improve your ability to recover from workouts.. if you got in more submax lifting sessions, your work capacity would improve.
Just got the Zoom Waffle XC VII, they're amazing! Really considering to use them as bball shoes as they should be great for my knees, problem is that I got them a little to big which makes me slide around when balling. Does any body know where I could get a size 12?
awesome, glad you love em`.. if you had them a half size smaller, sounds like they would be perfect.
just be careful using them with basketball so soon, they do feel good but landings are more intense in them because of how little cushion they have.. just progress slowly in them, start off with basketball practice in them if you want, don't go right to games though.. i love playing in them, but i'm really adapted to using them so it's not an issue for me anymore.. for someone who just recently got them, it could definitely be more stressful, so just make sure you progress your usage of them, don't jump in head first.
What do you do to maintain the stretch/mobility after the post-workout period is over?
nothing, because it continues to exist afterwards.. you could stretch problem areas afterwards but i've found it's not needed at all with this style of training.
Quote
Reason I ask this is because of the idea of calf raises to failure. Every time in my life I have attempted this I lose a significant portion of my calf mobility, sometimes for weeks. Even if I stretch/etc. beforehand, it doesn't seem to matter once the workout is over, and post-workout stretching does not seem to remedy this.
well, if the frequency is high, it should help to alleviate that problem.. think of it as multiple sessions per day or at least 1x/day, you'd be stretching then strengthening, repeat.. so you'd keep reinforcing that improved resting length & cement those gains in with the tension exercises (calve raises).
why is stretching without doing a strengthening exercise immediately afterwords a problem?
well it's not, you could stretch after you lift, etc.. but if you spend alot of time stretching, improving rom, without "re-acclimating" those movements to produce force in those newly acquired ranges of movement, your power (explosive strength/reactive strength) production can suffer, max strength not so much, AND the new range of movement you acquired will be "more temporary, ie, less permanent". The idea here is to "reprogram the CNS", at a very fast rate, by stretching to improve range of motion but then following it up with moderate/heavy lifting, this reacclimates those movements for producing force with that newly acquired range of motion alot quicker, sort of how PNF stretching would leave you better at producing force after achieving greater resting length in the muscles, because PNF strengthens too, just like we're doing here.. that's why PNF, imo, is alot more beneficial than static regarding these issues, but static is still effective, i'm not saying it isn't.
Do you think high rep squats 15+ are good for vertical? I kinda thought it may train too much endurance...hmmmm?
ya it is definitely good for vertical, the legs are a little different than the rest of the body in that there is just so much leg mass that needs to be recruited.. high rep squatting recruits more mu's than < 10 rep squatting, for example, just standing with the bar that long (while squatting) will murder the quads, so as you're fatiguing the hamstrings/glutes/quads while you squat, quads are also being maximally fatigued extra just from being under tension that long (holding at the top to hit the next rep etc).. the feeling after a 10RM and a 20 rep breathing squat is WAAAAAAAAAY different.. 20 rep breathing squat is extreme jello, mostly due to quads being completely fatigued.. so in a 20 rep breather, you get everything maixmally fatigued, hams/glutes/quads, this leads to quicker adaptations for strength/mass/etc. bar speed is good on 20 reppers (and anything from 10-12RM), so that's also a bonus.
so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.
peace
damn ok wesome, Looks like I will be repping out 365 tomarrow lol
sick, be sure to shout out "high rep nation" & "breathing squat crew"
ya it is definitely good for vertical, the legs are a little different than the rest of the body in that there is just so much leg mass that needs to be recruited.. high rep squatting recruits more mu's than < 10 rep squatting, for example, just standing with the bar that long (while squatting) will murder the quads, so as you're fatiguing the hamstrings/glutes/quads while you squat, quads are also being maximally fatigued extra just from being under tension that long (holding at the top to hit the next rep etc).. the feeling after a 10RM and a 20 rep breathing squat is WAAAAAAAAAY different.. 20 rep breathing squat is extreme jello, mostly due to quads being completely fatigued.. so in a 20 rep breather, you get everything maixmally fatigued, hams/glutes/quads, this leads to quicker adaptations for strength/mass/etc. bar speed is good on 20 reppers (and anything from 10-12RM), so that's also a bonus.
so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.
peace
But wouldn't the high rep squatting have negative effects on the nervous system and also the tendons? Although you are getting a lot stronger, you're nervous system is getting murdered thus leading to over training.
no, why would it have a negative effect on the nervous system if i do multiple 20's per day and then jump higher the next day? etc?
forget everything you've read regarding high rep lifting and the nervous system, it's bullshit.
the only valid issue you brought up is, "overtraining", but i lift 3-4x/day for ~3 weeks now and i'm not overtrained.. the only reason i've even accumulated some fatigue is because of my lack of sleep problem, which isn't related to lifting in the least.
read the LTMP thread, it'll explain why the nervous system isn't an issue.. high rep squatting recruits ALL MOTOR UNITS, those that would lie dormant every day had you not recruited them, without the fatigue of higher intensity lifting, high rep lifting is a submax way to recruit those MU's and cause adaptations for using them/hypertrophying them.
again, is 100m sprinting going to cause negative adaptations for the CNS? it's 3-4 seconds over the ATP-PC energy system limit, and a high level of lactic acid is accumulated.. same goes for 200m or even 400m? as long as you get in maximally explosive work, those distances aren't going to cause any negative effect on the cns, in fact they do the opposite.. if one was going to stay entirely in the explosive realm, they'd have to stay 60m or less (6-7 seconds or less), never accumulating any significant amount of lactic acid during any effort, etc.. that would result in very shitty gains, but that would feed the "explosive theorists" and make them think what they are doing is correct for becoming maximally explosive.. they would also probably avoid heavy lifting since that is "slow" and causes adaptations of the IIa fibers and not the IIx fibers.. you see where i'm going with this.. the science freaks totally fubar their training by overanalyzing.
one of verkhoshansky's MAXIMAL STRENGTH methods, is mutliple sets of 10's.. that method would be an issue if it didn't result in strength/power gains, but it isn't an issue, it's fine for strength, power, and hypertropy/tendon adaptations.
Do you think high rep squats 15+ are good for vertical? I kinda thought it may train too much endurance...hmmmm?
ya it is definitely good for vertical, the legs are a little different than the rest of the body in that there is just so much leg mass that needs to be recruited.. high rep squatting recruits more mu's than < 10 rep squatting, for example, just standing with the bar that long (while squatting) will murder the quads, so as you're fatiguing the hamstrings/glutes/quads while you squat, quads are also being maximally fatigued extra just from being under tension that long (holding at the top to hit the next rep etc).. the feeling after a 10RM and a 20 rep breathing squat is WAAAAAAAAAY different.. 20 rep breathing squat is extreme jello, mostly due to quads being completely fatigued.. so in a 20 rep breather, you get everything maixmally fatigued, hams/glutes/quads, this leads to quicker adaptations for strength/mass/etc. bar speed is good on 20 reppers (and anything from 10-12RM), so that's also a bonus.
so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.
and your jumps lately man... sick takeoff and plant... just fast... and like effortless...
gravity is YOUR BISH now mang!
appreciate it man! ya it's kind of odd i've been PR'n like CRAZY hah.. back to back pr's last 2 days, and if my calculations are right, another PR tomorrow.. 3 squat PR's in 3 days lol.
haha yup, i want to make him stronger, athletically.. ive already initiated the process.. feeding him all day, he can eat whenever he wants.. and he's been eating a ton.. and i'm running with him etc..
next step is to get him pulling my sled, and build a doggie vertec/hurdle for jumps and shit lmao
gonna be tight hving him drag the sled though with like 10 lb on it hahaaaaaaaaaaaaaaaaaaaaah.. i mean, he drags a person when we walk him on the leash, why cant he drag a prgoressively overloaded sled.. i'd keep it light tho, not trying to mess him up.. he'd enjoy it though i know that, he's a little beast.. i played tug of war with him for like ~40 minutes tonight... got this nice tug of war rope.
lol love these two pics, looks like i'm on drugs, oh wait, i am, 225 x 31 on squat
some training from today, 40 submax stiff leg pogos + 185 x 14 on RDL.. like how the pogos look.. uploading 225 x 31 right now, will take a while.. lightest 225 has EVER felt on my back/legs, insaneeeeeee.
03/27/2011
bw = 153 soreness = hamstrings alot, calves alot (right especially) aches/injuries = groin feeling better but slightly there fatigue = high diet = 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
ltmp run down: rdl = 185 x 15, pin 6 squat = 225 x 31, pin 6 squat = 135 x 30 <-- harder than 225 x 31 wtf hahaha... reactive work/calve work mixed in, etc. check diet= for specifics
havn't jumped for dunks since wednesday so, need to get something in soon, just glad im stepping up my reactive work during the ltmp sessions, it'll help bigtime.. plan to dunk tuesday, tomorrow plan to hit 315 x 10.
pc
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}
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
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
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
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
SLEEP SCHEDULE THE PREVIOUS NIGHT 01/11/2011: 6 hours (6:30am to 12:30pm) 01/12/2011: 9 hours sleep 01/13/2011: 9 hours sleep 01/14/2011: 8 hours sleep 01/15/2011: 10 hours sleep 01/16/2011: 9 hours sleep 01/17/2011: 8 hours sleep 01/18/2011: 8 hours sleep 01/19/2011: 5 hours sleep 01/20/2011: 5 hours sleep 01/20/2011: 5 hours sleep 01/23/2011: 8 hours sleep 01/24/2011: 8 hours sleep 01/25/2011: 8 hours sleep 01/26/2011: 8 hours sleep 01/27/2011: 8 hours sleep 01/28/2011: 10 hours sleep 01/28/2011: 9 hours sleep 01/30/2011: 8 hours sleep 01/31/2011: 10 hours sleep 02/03/2011: 10 hours sleep 02/04/2011: 10 hours sleep 02/05/2011: 7 hours + 3 hours 02/06/2011: 8 hours sleep 02/07/2011: 8 hours sleep 02/08/2011: 9 hours sleep 02/09/2011: 8 hours sleep, same dream over and over (walking in mall and out of mall to my car), happens everytime i get sick (same dream 3-5 times during night) 02/10/2011: 10 hours sleep 02/11/2011: 8 hours sleep 02/11/2011: 10 hours sleep 02/12/2011: 8 hours sleep 02/13/2011: 10 hours sleep 02/14/2011: 10 hours sleep 02/15/2011: 10 hours sleep 02/16/2011: 4 hours sleep (couldn't stop coughing for ~2 hours) 02/17/2011: 9 hours sleep 02/18/2011: 9 hours sleep 02/19/2011: 9 hours sleep 02/20/2011: 8 hours sleep 02/21/2011: 9 hours sleep 02/22/2011: 8 hours sleep 02/23/2011: 9 hours sleep 02/24/2011: ~6 hours, very rough sleep, waking up a ton, really bad, naps during day helped otherwise i would have been toast 02/25/2011: 4 hours, awake for 3 hours, then 3 hours sleep 02/26/2011: 9 hours sleep 02/27/2011: 9 hours sleep 02/28/2011: 8 hours 03/01/2011: 8 hours 03/02/2011: 3 hours (4pm-7pm) 03/03/2011: 3 hours (6am-9am), 4 hours (4pm-8pm) 03/04/2011: 6 hours (12pm-6pm) 03/05/2011: 9 hours 03/06/2011: 3 hours, dunking, 6 hours, training 03/07/2011: 9 hours sleep 03/08/2011: 8 hours sleep 03/09/2011: 8 hours sleep 03/10/2011: 8 hours sleep 03/11/2011: 9 hours sleep 03/12/2011: 11 hours sleep 03/13/2011: 3 hours sleep 03/14/2011: 13 hours sleep 03/15/2011: 10 hours but rough getting to sleep 03/16/2011: 5 hours rough sleep 03/17/2011: 10 hours sleep 03/18/2011: 2 hours + 4 hours 03/19/2011: 10 hours, bad though, woke up a ton 03/20/2011: 8 hours, bad/interrupted 03/21/2011: 10 hours sleep, slightly interrupted, good tho 03/22/2011: 9 hours 03/23/2011: 5 hours sleep 03/24/2011: 10 hours sleep 03/25/2011: 5 hours sleep staph flair up 03/26/2011: 12 hours sleep 03/27/2011: 10 hours sleep
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
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
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
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
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
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
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
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
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
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