Adarq.org

so how do you like the Romaleos?

http://www.apec-s.com/Deep%20Squats.pdf

EAT MOAR FOODZ!

Hello,

if you want you can update me... dno if it's worth it as i'm going to PR all the time now

lol...

squat 165kg - 88kg bw - 1,875x bw http://www.youtube.com/watch?v=3nYpwJdjtA0

for pics of tonight's dunk session check this post: http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/mental-toughness-test/msg37704/#msg37704

i got up pretty nasty on some, and some dude that threw down a few could FLY.. shit was insane..





unfortunately feeling kinda sick today since 9pm or so, can't stop coughing wtf?

2/24/2011

bw = 154
soreness = calfs a little
aches/injuries = none
fatigue = high (very bad sleep, naps helped though)
diet = 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



workout #1A: dunks
- got up pretty nasty.. couldn't get into a rhythm though, unbelievable how many people are at this court *AT 2-4AM WTF*.. I had to dunk in between a '3 point contest' and then after some 2 on 2 games would finish.. so definitely not optimally regarding finding my rhythm.. very happy nonetheless.. hit some HARD dunks


workout #1B: strungf
- half squat: 45 @ 3x10, 135 x 10, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 5, 335 x 1  <-- time of squatting, 152
- db bench press: 50 x 10, 60 x 14
- db row: 65 x 8, 75 x 8
- S1: 45 deg hyper: BW x 100, BW + 35 lb x 30
- S1: 45 lb stiff arm plate raises: 10, 10 <-- very explosive


done! working on a lil video mix tomorrow, can't wait. wanna put a 'commercial' up on the top of the site... one that you click to play, but it'll help new people understand what we're about on here.

need to do mr halftucks tomorrow, submax, but high rep... following same routine, tmw = volume squatting, sat = pin squatting heavy, sun = rest, mon = peak.. this is turning out to be a great rotation.

peace



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



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


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

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

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)

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

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: http://www.youtube.com/watch?v=V7f8ZjE95dY
02/24/2011: got up pretty nasty


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
02/24/2011: half squat: ... 295 x 5, 315 x 5, 335 x 1  <-- time of squatting, 152




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

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



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



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



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


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!!!!

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL


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don't get sick again!

(quoted just to make this page longer...)

I'm no expert on sprints, but it looks like you take "short steps" instead of extending the front leg all the way and then pulling your leg back once it hits the ground (maybe i'm wrong lol)

those bounds look ridiculous!

i just checked the first vid and it was really cool!!! I'm going to watch the others tomorrow...

I'm 100% sure that i'm going to do 100m sprinting some time in my life, dno when tho
I thought about entering a track meet this summer...