CONCENTRATED BLOCK = DONE, 2 DAYS EARLY.done.. legs were so toast today, feeling pretty fatigued.. slight hamstring soreness too.. anyway, starting peaking block on dec 12 instead of dec 14.. i've made some mods to my original plan, im actually going to keep some volume in every OTHER session.. for example, so far it's looking something like this:
Sunday: DAY 1 = session 1 = jumps/dunks, session 2 = MR bound OR pogos/tucks + heavy squat MSEM singles (2x4-8)
Monday: "rest", walking + short sprints
Tuesday: DAY 2 = session 1 = jumps/dunks, session 2 = MR bound or pogos/tucks + heavy squat MSEM singles (2x4-8) + finisher (1 x 20+)
Wednesday: "rest", walking + optional short sprints
repeat..
So, on that DAY 2, i'll finish with say, 225-265 x 20 etc.. i'm keeping this finisher in there because:
1. i want to make sure i maintain every bit of lean mass
2. 20 rep squats make me feel so good, i feel so light/comfortable after doing them, especially the next day.. it's like i was meant for them (genetics anyone)
so, way less volume than this concentrated block, and much higher intensity per rep, i plan on working up to some really heavy singles, yet safe, focusing on max RFD from transition through concentric.
ok so that's the plan until jan 1 or jan 14, we'll see how long i'll take it.. should respond very well.. hopefully ankle issues clear up on this too.
12/10/2010
bw = 154
soreness = hamstrings
aches/injuries = right ankle, left ankle felt good until after i did my dunk session - felt good before going to bed though, lower back a little
fatigue = moderate
diet = protein shake + 2 tspn caffeine, jumps/dunks, protein shake, hamburger + greenbeans + broccoli (&stalks) + protein shake, squatting + protein shake, protein shake, turkey & cheese sandwhich
workout #1: jumps/dunks
- started off really stale, got up pretty good though considering..
- started off with like 10 ME jumps, then played a game of 21, then did a few more ME jumps, then landed 4 out of 6 dunks on lobs lol.. some nice dunks actually, i liked two makes alot, will upload tomorrow.
workout #2: squatting
- right ankle hurting during squatting, at times
- half squat: 45 @ 15,10,10,10 135 @ 8 185 @ 5, 225 @ 5, 245 @ 5, 265 @ 4,
275 @ 10,10,10, 245 @ 20, 235 @ 20, 225 @ 20,couldn't hit 275 @ 5x10, my legs were toast..... third set was actually my best but, mentally, i shut down.. 245 x 20 was hard, then 235 x 20 was hard, and 225 x 20 was hard.. just a ton of volume the last few days and im TOAST.
man on this dunk miss this dude goes crazy with this yell, shit is so hilarious.. ill put a few dunks and my squats from tonight on vid tomorrow..
might go film eddie doing some dunks tomorrow.
currently icing my ankle, right one.. gotta fix that damn shit its acting odd.
dec 12 (sunday) = start of peak, so tuesday should be getting up good!!! time2gitit.
peace !!
Show Posts
