Adarq.org

nice post lance, how u know all of these girl dunkers wtf

best one is first girl in this:

<a href="http://www.youtube.com/watch?v=R_mUHETKFC8" target="_blank">http://www.youtube.com/watch?v=R_mUHETKFC8</a>

she has the best hops of all the vids, very nice

my monstrous calfs:






03/14/2011

bw = 153
soreness = calfs
aches/injuries = low back slightly achy, both achilles tendons achy only temporarily throughout the day
fatigue = moderate
diet = 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


rest except for the 315 squat singles throughout the day ^^

legs felt really good throughout the day

peace



HIGH-FREQ-SQUAT: ANABOLIC BARBELL DIET
- 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.
- 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 diet {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}


ADARQ.ORG ADVANCED PROGRESS TRACKER

PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/

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

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154
02/03/2011: 153
02/04/2011: 153
02/05/2011: 152
02/06/2011: 154
02/07/2011: 155
02/08/2011: 155
02/09/2011: 153
02/10/2011: 152.8
02/11/2011: 153.0
02/12/2011: 152.6
02/13/2011: 150.8
02/14/2011: 153
02/15/2011: 153
02/16/2011: 152
02/17/2011: 155
02/18/2011: 153
02/19/2011: 152.4
02/20/2011: 153
02/21/2011: 152.4
02/22/2011: 151
02/23/2011: 151
02/24/2011: 154
02/25/2011: 152
02/26/2011: 152
02/27/2011: 154
02/28/2011: 153
03/01/2011: 152
03/02/2011: 152
03/03/2011: 151
03/04/2011: 151
03/05/2011: 149.6
03/06/2011: 151
03/07/2011: 154
03/08/2011: 154
03/09/2011: 153
03/10/2011: 156
03/11/2011: 154
03/12/2011: 152
03/13/2011: 153
03/14/2011: 153

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

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


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

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





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


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

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

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)
03/08/2011: got up nasty SLRVJ WTF??????????????????????????????
03/10/2011: no ipod, no amp up, no psyche up, holding back -> best submax jumps EVER
03/13/2011: 3 hours sleep, but got up good, landed some hard dunks

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: 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: 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)


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


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



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


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



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

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

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


CORE
02/05/2011: hanging knee raises: 3 x 18-20


REST
02/10/2011: REST!!!!
02/12/2011: REST!!!!
02/15/2011: REST!!!!
02/18/2011: REST!!!!
02/23/2011: REST!!!!
02/27/2011: REST!!!!
03/01/2011: REST!!!!
03/03/2011: REST!!!!
03/05/2011: REST!!!!
03/07/2011: REST!!!!
03/09/2011: REST!!!!
03/11/2011: REST!!!!
03/12/2011: REST!!!!

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

Nice blog....
Though now b/c of you I won't be able to sleep haha

lmao, told you.. :F

pc

Well said man...

thanks man

I hope you don't think I believe drug use to be essentially for improving athletic performance

would it help...obviously

is it necessary...no

nah man i'm not going at you specifically, i'm going at the mindset that drugs would even "help". I think the risks of drugs far outweigh the benefits, which make the "would it help - yes" and turn it into a "would it help - no". The body's negative feedback systems just get overrided on anabolics, which can lead to a wide variety of issues including tendon tears & joint issues. When your body gives you more through the use of drugs, especially through muscular hypertrophy, the risk to joint & tendon increase greatly because those adaptations simply do not happen as fast as hypertrophy gains.

If you are training using some advanced methods, without the use of anabolics, you will be able to listen to your body much better in terms of when to push and when to hold back/rest. On anabolics or a host of other drugs, that negative feedback either doesn't occur or is ignored for whatever reason. This is where things get dangerous. If your body is telling you something, listen to it, those feedback responses get muffled while on anabolics.

So in the long run, I don't see PED's being beneficial or helpful in the least.

One question i have for you is: 

eventually you will reach a plateau on your squat, how do you plan further "intensify" after that? 

Well, i've already been close to plateauing. "close" because i'm still making progressive yet small gains. For myself specifically, I am utilizing squats at different depths to provide more overload at higher depths, just to get my body used to the tension. For example, last night I squatted 355 off pin 6, and 385 off pin 7, which is about a 2-3 inch difference. Both of those were PR's given my weight, and I had done a 2 hour dunk session in the afternoon earlier, all on 3 hours sleep, so I am hopeful my recent training changes are kicking in already. Those recent changes to my training include: higher frequency squatting. I've been squatting multiple times per day, submax, in order to "stay primed" and train my brain in the sense that, I am trying to trick it into "believing I am in a new environment where I have to perform multiple times per day, near max intensity". So it's sort of a form of psychological training using resistance. I want my body to understand it has to "adapt or die", but not give it enough stimulus (95+% max) that would cause it to "shut down" and hold back. So far so good, given the recent PR's under those circumstances, and the fact that I am easily squatting 315 lb singles today the day following on a low calorie diet, I think it's working out good so far. But that is my current intensification of training, hope that helps. Here's the last few days squatting:

- 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}, {11:30pm={135x8,225x5,275x5,295x1,315x1}, {3am={135x8,225x5,275x5,295x1,315x1}

the 3am session for today is written in, in advance.. all of the "heavy squat sessions" lsted, were all over 315 lb for reps etc.

so you can see my overall workload for each week has drastically increased, mostly due to the big increase in frequency..

so far so good, I feel crazy since i've started this on 3/08/2011.. I should be setting some PR's as long as i'm jumping well rested, hopefully wednesday indoor.

Furthermore, I assume (but please correct me if I am wrong), that following this "intensification", when you returned to squatting your squat would increase beyond your plateau, which is what happened when you described the transformation from 1xbw to your current abilities, no?

well the intensification of training doesn't necessarily mean there has to be a "delay" in the adaptations.. most of my training is not centered around delayed results, i try to stay as close to "peak" ability as possible, in terms of being able to achieve my true 1RM or true jumps at least 1x/week. But yes, something like a concentrated block would definitely have that effect, having squat stay the same or go down during the block, then have it be realized following the block by reducing volume or frequency gradually.

peace man!!

Nice squatting...your relative strength is pretty sick these days.  Now get some freakin sleep... 3hrs = zombie mode

thanks man.. to me my REL strength sucks i need to get it way higher.. i need at least 450 off pin 6 @ 150 lb.. 100 lb away from that.. well 95 actually, and probably a little less maybe 85 if i had been fresh for that session.. so not too far off in reality..

ya i got 13 hours sleep last night, pretty beastly.

check my monstrous calfs:

Not trying to start a pro squat only freaking CoolCol J thread, but for the average "white boy" developing a big time squat can be essential to developing some serious ups, not to mention it really is the most trainable essential part of Vertical jumps.

CCJ's argument was: just improve squat (and eventually jump)

^^ That's why his argument sucks.. He literally was telling people to just focus on squatting for months at a time without putting in considerable jump-work and obviously no reactive work.. His formula was "just squat and jump". That's why his argument is stupid.

I've said many times lately on this forum, I believe all of us should be shooting for 3-3.5xBW half squat goals, so i'm all for building an enormous squat.. but i'm also for staying very fit, eating right, not "dirty bulking" (gaining unnecessary weight), incorporating reactive work ("plyo"), strengthening the calfs directly, and getting in a good amount of max effort jumping.. so unlike CCJ, I cover more bases.. his argument leads people to get out of shape & gain excess weight which increases injury risk.

peace & ya add Nightfly to that list for sure.

nice mix

lbss will have a great day, or a very horrible day, depending on the outcome.