Good thing also, I visited this Chinese doc, who wrapped my foot in some black herbal gunk, and instructed me to keep it on for 2 days. That was sunday.
Today did some basketball dribbling drills/workout. Tried tt move where u take a big right step, only to stop right there, and cross over from the outside. Aka the move AI did on tyronn Lue.
felt good, tried some submax sprints, no problems with ankle, tho I might hv been favoring the right ankle.
regardless, sounds like ankle is still getting better though.. handling sprints is good.. just do those AI-moves submax, to strengthen it up in those types of movements.. don't need to "go max or nothing", work on those moves submax, it'll strengthen it.
apparently vertfreak is supposed to never allow you to plateau although for me it didn't allow enough time for my maximum quick gains so I'll keep it going for now and see what happens.
nice one chaps, I will check back with significant improvements
not sure about how VF program is programming this so i'll just speak generally..
well, plateau'n is actually a good thing... the quicker you get to your "limits", the more time you have to spend pushing past those limits.. sure a gradual approach is most effective, but here's what i'm getting at..
the quicker you get to your "initial limit", the more you can focus on actually pushing passed it. Alot of people take an extraordinary amount of time just getting to their initial limit, which just slows down the process.. You want to reach that initial limit, where gains become pretty hard, as soon as possible (while still staying fit, jumping, sprinting, reactive work etc), because now, all programming/training is structured around percentages BASED on that defeating that limit.
So, if somehow we had a magic ball, and knew that 1.9xBW squat would be your "initial limit", where further gains become VERY HARD, we'd want to reach that point as soon as possible (still this can take 6+ months). Once we reach that goal, now everything is focused on setting new limits, like 2.0, 2.1, 2.2, 2.3, 2.4, 2.5.. If 1.9 is where things get very hard, and you manage to improve to 2.5 over the next 1.5-2 years, that will result in some SERIOUS performance gains..
so with all that said, getting to the point where you genuinely plateau is pretty important, that's when the real fun (hell) starts.. alot of people "avoid plateau" by switching up the program etc, when in reality, they end up spinning their wheels for the most part.
an elite oly lifter type of athlete might have an initial limit of 2.5, weak people like me have an initial level of < 1.5xBW deep squat lol.
adistarhj, nice stats but it will be interesting to see how you progress over the next few years while you really get those lifts up. You already look pretty reactive from the videos you've posted, that's a great thing, because with a much better strength base, you will be FLYING.
Your template (weekly workout) looks good, nice mix of oly/strength/sprint/plyo.
and ya, vertec jumping is really fun, it's addicting trying to keep hitting one more notch (stick) higher.. it's nice to have something to aim for too, in 0.5" increments, it really forces that last bit of power out of you to get up there and get it.
how many of those free passes can you print out? a month's worth?
nah :/ they put you in the system etc.. but that would be fun.
talked to the guy briefly, had to go back today to get this paper signed for free trial, he said "no initiation fee, month to month payment".. pretty nice, gonna talk to him tomorrow night.
bw = 153 soreness = hamstrings, quads aches/injuries = big toe slightly after squatting fatigue = high diet = 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
tired of taking ibuprofen, toe is getting better but, ibuprofen is definitely helping..
printed a free pass on the net and worked out in _24 hour fitness_ lol..
workout: bball/jumps + lifts - bball stuff/a few jumps - 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 high, their 5 lb plates were too thick, 2.5's were same thickness.. need to work that out next time, might bring oly shoes. - S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40 - S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8
just glad i'll have access to 45deg hyper if i sign up there felt so weak on it actually, surprised, felt weak all over tho so maybe its nothing.
jumps maybe 34-35 max on a few, mostly did dribbling/shooting, and some nice L-SLRVJ's (getting rim good on layups).
i might actually go back tomorrow too and lift the same pretty much, except, hit db bench instead of pullups
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 - as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+
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
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
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
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
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
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
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
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)
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
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
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)
that thing looks really nice. i have a pretty nice juvenile delinquent switch blade that costed like 50 and this 3 inch "gerber" one from wal mart lol
lol @ gerber knife!! hah
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but that thing you got looks like the blade and handle is a lot more well designed and sturdy and just bad ass. how longs the blade?
ya man it's weighted perfectly, you get a really strong grip on it.. 3" blade i think, 3-3.2" from the actual start of the blade.
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i wouldnt mind having a nicer non automatic one. with the laws about automatic knives and all plus i think automatic knives wear out and are less dependable.
well, this knife isn't automatic, it's "assisted", or something.. i dno i've done a ton of searching on it, seems this is actually legal to carry anywhere.. auto is like switch blades, where the blade comes right through into a dangerous position from the start.. like u could point a switch blade into skin, hit the button, and it would go through..
dno tho i could be wrong but that's the info i got on it while searching auto vs assisted knife, and florida knife laws.
I prefer 'survival' style knives. Fixed blade, full tang, real hard steel (for batoning wood and stuff). Always carry one when I go hiking, with a firesteel attached.
ya those are nice, couldn't do much with it around here tho, would be illegal to carry here. but ya if im going hiking im taking a knife + gun hah.
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Never know when you're gonna need it! (a few years ago, a random innocent dude got knifed super bad by a crazy at the top of a hike).
damn :/ ya man, gotta be prepared.. shit like that can happen anywhere, ESPECIALLY the middle of nowhere.
If youre still improving WEEKLY I would definitely not change what youre doing right now, milk those initial strength gains for all theyre worth. Once you hit a wall later down the road then you can tweak what youre doing but for now I would definitely stick with something that has been working well for you and not change it just to do something different.
agree with lance, i don't know why the squat intensity gets lower in vertfreak, in the program you're on, so i can't really comment on it.. but you definitely want to keep the strength gains coming, if you are making gains.. backing off to 'peak' etc would be okay if you had some kind of event/combine you were peaking for, but in general, squat intensity rarely drops, it's just volume that drops/fluctuates.. high intensity lifting becomes one's bread & butter, backing off, for most people, usually leads to decreases in max/explosive strength. If you are anything like me, genetically 'weak' in the max/explosive strength department, there is no such thing as a "deload", lol, high intensity lifting is a must, ~3x a week for myself, but it's just volume that gets "deloaded".
so ya, if that means repeating block 1 until you've made all of your 'quick gains', then do it, would be my opinion.. once you start stagnating, then phase 2 or 3 would make sense (from what im picturing).
18 game regular season is stupid, it should literally be 10 or so.. so keep it at 16 or lower it, football is too brutal to play week after week.. in reality, they need more rest.
29.99 brand new on ebay, $10 shipping unfortunately.. lol
but ya you can find them for $29 on ebay. pretty cheap for the quality of the knife, not sure how much it is brand new at a shop, i think around 39-49 from what i saw on some other listings on amazon.
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felt so weak on it actually, surprised, felt weak all over tho so maybe its nothing.
