Don't forget whose article this is. Charles Poliquin has trained many Olympic medalists, including a gold medalist sprinter and a gold medalist long jumper.
Still though, he claims that biomechanists estimated the numbers he's providing (40% for glutes, 25% for hamstrings, 5% for quads, 5% for calves, the shoulder girdle 15%, and dunno where the other 10% went). I'd like to see these studies, but the closest thing I can find to this would be that the hip extensors contribute more to a horizontal jump than a vertical jump.
"5% quads" makes me cringe, doesn't matter how many olympic athletes he's trained.. ;/
wouldn't you be better served by being a super lean 170 or even 180? If all that weight was gained in the jumping muscles I think you would be better...
nope, i'm not meant to be heavy.. heavy for me is over 160, i start feeling like shit & joints take a beating for it, no matter if it is pure muscle gain or what.. some people aren't meant to be heavy, and i've learned that the hard way.. the most injured i've ever been is when i started creeping up over 170.. if you look at then and now, i suffered multiple month long injuries when i was over 170, and constant achilles tendonitis/knee issues kicking in.. the highest i jumped back then was 160, the highest i've jumped ever is probably around 152.. the lighter i get, the better I *FEEL*, there's no comparison.. when I am sub 150 I feel amazing..
when I get to my 145 goal with 405+ pin 6 half squat, then i'll re-evaluate, but i'm pretty sure i'll continue to stay light and try to slowly increase my 1RM even further.
look at the industry as a whole, people who gain a ton of mass have at times obtain some pretty impressive numbers, but i'm not looking for 'impressive', i'm looking for 50, and to hit 50 i need to be EXTREMELY light and EXTREMELY strong.. going up to 170-180 would put too much stress on my joints during each jump session, it would also require me to get that much stronger under the bar.. i'm a natural endurance athlete, hypertrophy is not something I sustain easily.. as soon as I stop lifting I start shrinking immediately and my strength drops rapidly.
it's kind of like telling a "cheetah" to gain weight.. everyone is built different, naturally, i'm definitely an extreme ecto & I will always "struggle" to put on weight/maintain weight.. I've gone from 147 to 180 on two occasions, I have no problem gaining weight because when I commit to something I do it, but how I felt at 180 vs how I feel at 150, not even close -> I feel amazing at 150, I feel like shit at 180.
for example, there's casey combest vs pyrros dimas, same height generally, very different builds naturally, very different abilities.
what i'm trying to do has probably never been done, no offense to everyone out there who has worked there ass off incredibly, but 27" RVJ (highest of my life at the time) at age 26, to ~47-50 by age 29-30 would be unheard of.. so I need to do things that are also unheard of, to achieve that goal. If I "follow" instead of "lead", then I will come up short.. one thing i've done throughout my training history is, analyze what pretty much everyone is doing in terms of training systems/ideologies, then I try to avoid training like them.. their are no ELITE transformations anywhere, show me any that exist or have been well documented, I cannot think of one.. everyone who competes on the elite level has gotten there through enhancing their already excellent genetic gifts.. show me a guy jumping low 20's who is now jumping 50. show me a guy who started running 12's who is now low 10's (that one is more probable), show me a guy who was running 12's who is now running sub 10 (doesn't exist)..
etc
coaches brag about the elites they train, not about the elites they create..
lmao, people can't even make elite transformations while taking PED's.. i have no interest in "training like them".
i have yet to achieve my goal so for now it's just shit talk, but you get where i'm coming from. i've made impressive gains but not to the level I require of myself.. If I fail to achieve elite level athletic performance, then i'm just another "failure of a coach" in my opinion..
I always hear this one common line among "coaches": something like this... "well I wanted to be a professional ______ athlete, but I just didn't have the gitfs, I worked my ass off and now that's what I teach to my athletes" etc.. I hear that alot, it bugs me.. because, I see it as a failure.. I can definitely fail just like them.. they might not see what they FAILED TO ACHIEVE as a failure, but I do.. most coaches couldn't even achieve slightly impressive gains, yet they then "retire" from training and then teach their "failure ideology" to their clients... I know I sound harsh but that's my view on s&c... I consider myself a failure until I hit my head on the rim (47" RVJ), this is the mindset one needs to achieve the "impossible" (as many would refer to it).. so in the end, I'll either succeed and help to push the performance envelope for the entire s&c industry, or fail and just shoot the shit in the hole (anonymous subforum). There's no "i tried my best", there's only success of failure.. if we as coaches/athletes are truly passionate about elite performance, there's no "I tried hard enough but I just wasn't blessed with the gifts of athlete athletes".. so in the end, if i fail to achieve "elite level performance", then I am ONLY capable of coaching people how to "improve considerably" (as that is what i have done so far), but I am in no way capable of turning an "average joe" into an "elite athlete".. that's where the line is drawn, there's no way around it.. I am the perfect subject for this experiment.
lead by example.
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145 is just too light for a strength/power athlete, which as a jumper, is what you are.
incorrect
tell t-dub, darlington, guy dupuy, kadour ziani, holm, etc.
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Secondly, if you are not completing in a sport where it is illegal to dope, I would run a cycle. I would read the doping protocol charlie francis used for ben johnson (its in the CFTS book) and then do that.
i'm very much against doping.. I'd rather come up short and fail to achieve my dream than to "dope my way" to my dream.. just like I have no interest in dunking on low rims, I have absolutely no interesting in dabbling in PED's.. beyond that, I would never risk the tendon / joint injuries that come along with PED cycles.. I want to somehow achieve elite numbers AND achieve longevity with them, using PED's to recover would increase long term damage imo, to the joints & increase the risk of tendon injuries which I am pretty concerned about already.. If I were to do PED's, I'd have "tendon tears" in my mind every moment of my training, I already have to "fight" to keep those thoughts out of my mind, for some reason -> using PED's would cause me to go insane.
beyond that, i am just interested in what I can achieve without any "cheat codes".. the human body is capable of some amazing feats and I am going to try and demonstrate this ability through proper, progress, intense training.
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can you imagine you at 150ish squatting 500? you'd be unbelievable.
I can do that without PED's, because my squat is above parallel
i'm at ~150 putting up 335-345 half squat singles, I have alot more work to do, but it'll get done.
BW = i keep forgetting to measure SORENESS = none ACHES/INJURIES = hip tweak has radiated around deep into my ass muscles...yeah...sit with that image FATIGUE = low-moderate DIET = not enough veggies, otherwise solid
session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT forgot, i'm so retarded i'm not even sure where my nose is
- REA squat : 4 x 3 (40%) 125,125,125 == hip tweak bad
- MSEM squat: 2 x 4 (~90%) 285,285,285,285 == weight flew, hip tweak rotating deep into piriformis etc. but not as bad on sets 2 and 4
- BSS : 3 x 3 150,150,150
- core circuit x3 --MB OH throw x20 --KTE x5
- stretch and roll
My coach/PT told me basically to just chill for a few days, roll all the way around the hip, avoid stretching, and do ice massage. So that's what I'll do. No sense letting this turn chronic.
VERY pleased about the jump, even if the rest of the workout had sucked (and it didn't, pain or not it was good) I'd be happy.
congrats on the jumping & good thing the squat was flying up.. really sucks about that damn hip shit though.. that's why i ended up squatting above parallel, chronic hip issue.. i was actually squatting below parallel 2+ years ago believe it or not.. hip issue made me go above, then i got even more vert gains when i switched to half squat.
im sorry but i have seen no evidence of any of your dunks, and the simple fact that you have posted you are a woman and you can dunk on this site has probably duped many guys who are sexually repressed on this site into believing somehow by posting on your thread that they are getting some type of intimate closeness to another female...which i highly suspect few people on this site ever do. regardless, where is an actual video of you squatting/and or dunking?
nah, she's legit.. i too was suspect initially after a few of the statements but that wiped away the more I read her post AND for the fact that she sent me video of herself jumping..
she's definitely legit, good jump too.. i could see how she could land a "soft dunk" with that kind of jump, i mean, most everyone on here probably wouldn't call it a dunk, but i'm picturing gently guiding the ball in then snapping down the rim.. which is kind of what she indicated.
she's legit, no need to go on about it further, trust me.
- wanted to ramp up to more weight as usual on rea, but this senior dude came over and told me it wasnt good. didnt know how to explain myself, but felt had to be nice, so stopped.
- while i was squatting, he told me i wasnt squeezing my butt/glutes at the top, therefore not working the hips. i told him i thought that was for deadlifts, and thought to myself that hip movement was primarily at the bottom of the squat.
he tried to demo with my weight, which was abt 70kg. failed at bottom on 2nd rep, fell back, thank god the safety was there. held on with one hand on the safety, and went back up with it. hope the dude's alright.
LMAO!@$!@%$!@%!@$!@%!@
typical 'advise giving armchair theorist'.. hope he's ok but i've seen that type of person many times over the years, they usually are very weak yet love telling everyoen they are "doing it wrong".
i don't squeeze my glutes at the top of the squat, it happens naturally, but i don't "oversqueeze them" causing some posterior tilt etc, that'd be dangerous.
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- really fast workout. left work late, had only an hour or so. other than a fast prehab, not much warmup, dived straight into workout. finished in less than an hour. fastest workout ever.
Oh yeah, absolutely. What I was aiming at was the fact that "to dunk" he doesn't need to strength train. So he pretty much dunks all day long because he can do it naturally.
But of course, if he were to think "man, I need to get higher than this" then the same rules pretty much apply for him as for anybody else.
yup, sorry, misunderstood your initial comment.
ya it pisses me off that these guys like t-dub/YH etc are 'content'... so much potential naturally, i'd love to see them push their limits to the extreme.
You know, I was thinking: if you bend at the knee a lot, like you do adarqui, you take a lot of hamstring AND calf tension out of your legs, at least in the amortization phase. Hamstrings because the knees go forward and calves because the calves (gastrocs) are active when the knee is extended. When the knee is flexed, the soleus is actually doing job. The gastrocs probably exert power in the end (at the triple extension finish basically) when the knee is straight.
Now obviously the calves also amortizate your way towards the half squat position where the soleus si more active, so yeah, they still do jobs at both ends of the amortization phase.
The point was that I think the soleus is more important to deeper jumpers than those who jump with less knee bend, if that's important at all. Less knee bend means more tension in the hamstrings as well, so you need more hamstring strength in a one-leg jump.
it's possible, i know for a fact i really "stress the calfs" when doing my half squats (knees shifting forward) and during my plants for my RVJ's.. it seems mostly like gastroc though, I do know very well how soleus soreness feels because of my long 'endurance training history' , it feels much different..
eddie is a good example of weak hamstrings and an insane SLRVJ.. i'm a good example of weak hamstrings and considerable DLRVJ progress.. hamstrings just aren't that important for vertical displacement i don't care what anyone says.. sure you want them to get strong just like everything else, but to focus on them exclusively is pointless imo..
eddie couldn't even come close to lowering himself on the GHR machine or PMGHR machine, his hamstrings would give out and cramp.. yet he's jumping legit 42.5" on vertec SLRVJ and higher outdoors with full runup.. one thing that was extremely strong, for him, was his glutes, quads, and calfs..... calfs especially.. he could half squat well over 2xBW and calf raise 225 x 20 like it was nothing.. I can't even do that.
this is the current adarq.org motto, the idea is simple:
transform the s&c industry and athletes everywhere through legit transformations, for example, {below average/average/good}-natural ability to ELITE-LEVEL-ABILITY.
that is pretty much my main goal with this site.. it may sound like a "fantasy", but it's not, i know exactly what *I* have to do in order to achieve elite level athleticism, and it's definitely not impossible, in fact, it's staring me right in the face, it's not that far away.
A few but very important obstacles I need to overcome, in order to achieve elite level athleticism, is to get to 145 lb, shredded, with a 405+ pin 6/half squat while staying in shape/jumping.. the "protection" of modern society has turned me (us) into sub-human organisms, far from well versed with the fight or flight system.. too fat - too heavy, too content, too lazy, too submissive, reduced alpha.
so how far off am I ??? I'm 151-153 normally (154 today) with a 325 lb pin 6 half squat, putting me around 38-39" RVJ PEAK on a max jump... getting to 145 while maintaining strength would add at least 3 inches to my RVJ, so that puts me around 41-42".. being 145 while improving pin 6 half squat to 405+, well that has me at 47" RVJ, guaranteed. I don't know about you, but a legit 47" RVJ would have me in the elite category.
so what do you have to do to get to elite level? or do you not care?
I am not content with anything other than the most elite level of athleticism.. i'd love to go from "27 inch RVJ to 47 inch RVJ", but then when i achieve that, i'd want 50, 52, 55. etc... i know it sounds insane but that's my mindset.. got to hit 47 first.
all I know, is that 1000+ years from now, people will ask where it all started, and just like the Euphrates river, they will say "adarq.org". Who influences adarq.org? Verkhoshansky, Zatsiorsky, the animal kingdom. Yes I've actually learned more about s&c from the animal kingdom than I have from t-nation. It sounds mean, but i'd love to cause a severe economic depression in the s&c industry. I'd love to hit my head on the rim and then within 24 hours have severe job loss throughout the industry. My reason is this: the vast majority of coaches use ineffective means and train their athletes like they are pussies. One of the most important aspects of this "performance training" we do, is to get us closer to being more animal like, more predator like, not sissified cows grazing on pastures waiting to be ripped to shreds. When we are in the weight room, on the court, jumping, sprinting, etc, we need to become more in tune with our animalistic roots. If we aren't trying to improve our "alpha" every time we train, then we aren't putting forth that true effort, that true intensity.
If you have a mirror nearby, when you're squatting, just stare into your eyes between sets, look deep into your "soul" and see what the fuck is going on there.. then go apeshit on your next set.
"the hole" is a subforum within "the wasteland" category.. we can't expect much from it.. for what it's worth, i've been made fun of more than you (nightfly) in the hole
relax, it's all good fun.. just sift through the in-house name calling, there's some fun threads.. i like the veggie thread/shit that makesyou made thread/lopan thread/statue thread.. those pictures are funny.
1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT).
adarqui, Watching some of your youtube vids of you squatting, do you regard yourself as performing them heavy (2-3 seconds down and 2-3 seconds up?.... or explosively (1 second down and 1 second up)?.
well, i have to be careful of my lower back/hamstring tendon, so generally, i go moderate speed down (2-3sec) then i explode up during the transition until completion, as fast as possible.. which is pretty slow looking but i still go max speed.
i'm not capable of those 1 sec down 1 sec up heavy lifts, i'm just not 'fast twitch enough'.. i'm very slow naturally so, you can see it in my lifting.. but lately my speed has been improving a bit on the descent on my free-half squats so that's a good sign.. ideally i'd want to squat down fast up fast with heavy weight, but safety/health first soo..
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For increasing jumping ability, what do you reckon is the best approach, heavy or explosive when squatting?.
it depends on the athlete, but, in general, most people need "heavy explosive", since most people are weak.. always "as explosive as possible" with heavy weights.. max acceleration is a must, the descent can be controlled, but the transition from ecc to con has to be explosive as possible, accelerating all the way through to the top.. that's how you improve explosive strength to a greater degree than just lifting slow.
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people with great genetics can get away with stuff like that.. they are capable of alot more if they were motivated to do so.. if you can jump 50, you can put up a shitload on squat (half, deep, whatever is comfortable) relative to your bodyweight if you trained it.. it's impossible not to do so, the power is there.. the motivation/not being afraid under the bar mentality has to be there though too.
so those guys don't need to push themselves under the bar like most of us WEAKER individuals do.. weaker people need to improve to the ability of moving insane weight very fast, that's the only way we will approach elite level performance.. that combined with all of the other factors.. but we really need to get FREAKY strong.
so ya, i'm not on the lift lighter/more explosive boat, that's for sure.. if that style of lifting allows you to put up huge weights, then sure, but if it doesn't, it's a waste.
That doesn't make sense unless you're a genetic freak that already has high natural strength levels.
That's like saying "T-Dub doesn't squat, yet he jumps so high". Well yeah, of course he is, he's a guy with great structure for jumping and high natural strength levels, so he only invests time in jumping and gets better and better at that. He doesn't need to waste time training for strength.
that's where you & everyone is incorrect.. if t-dub strength trained properly, he'd be capable of alot more.. bottom line, he is able to push his limits naturally, great genetics, but he is capable of more.. the only way he would be able to achieve his absolute peak potential would be to utilize progressive resistance training and take advantage of stim concepts.
people who are "content" with their elite level athletic abilities don't achieve much more than what we see them do in high school... people with average/somewhat good athletic abilities can reach pretty close to elite level ability, because they aren't content.. if elite level athletes were ashamed of their jumping/sprinting ability, they would have more drive to use advanced s&c methods to push their limits to the peak.. this of course has it's risks, just like it has it's risks with us, but bottom line, if you're content, you're not reaching maximum potential.
put t-dub under a bar and hypertrophy his prime movers for jumping, increase his strength under the bar, take advantage of PAP/stim/more advanced reactive work, and we might see a 60 instead of a ~53..
lying down with legs nearly straigth up, for 15-20 minutes or so.. feels great, really helps you recover.. try it out at night, after lifting or on a day off.
;d
vid from yesterday, squats and some fatigued dunks.. nice two hander
2/23/2011
BW = 151 soreness = calfs aches/injuries = left ham tendon, right thigh bruise fatigue = extremely high 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
rest
feeling really strong right now at 6am, superhydrated, tons of food, glycogen will be filled up pretty good tomorrow...
plan to make a good dunk mix tomorrow, really hoping everything goes well.
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS - DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury - DO NOT deadlift aggravates back injury - DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT - as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+ - cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs - utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS 01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
DIET 01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake 01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich 01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas 01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich 01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich 01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana 01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake 01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich 01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich 01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese 01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that 01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it 01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein) 01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink 01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake 01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana 01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake 01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana 01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade 01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds 01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich 02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen 02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good) 02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana 02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates 02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade 02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas 02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size , multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen 02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana 02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas 02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink 02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic 02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup 02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen 02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas 02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts 02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts 02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana 02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas 02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas, 02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen, 02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
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
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
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
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
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
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
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) 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
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
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
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
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
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
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
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
As far as squat depth is concerned, how about something like
3 X 3-5 A2G followed by 2 X 3 quarter squats.
I have been thinking about changing my A2G only squat sessions into above but haven't gotten around to it.
sure man, i tell people who are "obsessed" with A2G to dabble in half squat in a few ways:
1. work up sets going ATG, then transition into half, work sets half 2. separate days, ATG on one day, half on another 3. work up using halfs, come back down and finish off with some deeper sets (a few lighter reacclimation lifts prior to the deeper sets)
your idea may be good, it'd work better than 3 x 3-5 A2G followed by 2 x 3 HALF, the quarters won't be as effected as the halfs would be from 3 sets of 3-5 really ball busting sets.. just make sure you work up properly after the atg sets and don't go crazy on quarter's for a while.. give yourself 2 weeks or so just to get accustomed to them, they should feel pretty weird for someone who is used to going atg, it'll feel weird reversing at that depth.
but ya make sure you are prepared for quarters, breathing has to be right (staying tight) and yo uhave to phase them in gradually..
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tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.
I can't wait till I'm 50 and can be ripped up like that!