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170622 Week 1 Day4 in to Jump Phs 3, FAILed Strength PHS 3 and RESUME JUMPING NOW!

Pass 3 week note,  with the nagging knee issue, I had Stopped Squat and all Jump activity.  However I had replaced squat with deadlift. 
Further more,  it had been raining on and off non stop for over 2 weeks. Those Core workout and and eccentric piston squat had only happened twice or 3 times.

Lifting session had been limited to once or twice per week (instead of 3 times a weeks) due to laziness and dead rising 3 every night. 

However, with in the pass 2.5 weeks. I had introduced Sprinting 100m/200m  at moderate level with my girl.  Because she was preparing for a 800m race (which she got 2nd place last weekend, with GUN time being the same as First place, guess she is 0.5 sec behind).

So I can say Phs 3 of Strength building is a Miss.  Russian squat 3rd attempt is incomplete.  I did manage to increase my Deadlift from 325 to 335 4x4 easier.

So with the rain FAINLLY STOPPED after like 3 weeks today (Thursday) which is 4th day into my Jump Phs.   I decide to go resume jump training. 

I can tell my vert decreased... with 3 weeks no jump and limited strength training. 
With all worry aside, I moved myself into rim 3 going according to the 2017 plan.  Phs 3 rim 3!

To my surprise, I am able to get decent height with my whole wrist over the rim  (rim 3 being 2.96m).
So I did 5 stand stilll, 5 1 steps, 5 2 steps and a few full run up jump.
I think... i am very possible that i can dunk on rim 3 provided my knee remain healthy and i give more time and effort in skill development.

That night, My leg is very tired, i can feel the tendon and muscle.. is tired.. probably due to the CNS shocking?  I sleep at 1030pm and stopped myself turning on the video games.

170623 Resumed Squat Friday
Since yesterday Jump session had not much KNEE issue, and I had also skipped All lifting session this week.  I decided to go Squat this morning.  (after all, i can not except myself not going to gym for an whole week). 
Going easy..... I do not want any knee issue to come back.. I just share the rack with 2 buddies and squat light but explosive.  At the end I wrap up with 3x4 at 225lbs (2 45 plates).
I guess.... I failed increasing my strength in Phs 3 Strenght phs.... but now is Jump phs.... so  lets focus on lifting light but lifting fast, and JUMP more.

I should not jump everyday.... however... the knee issue happened in Jump phs 2 where i was jumping like 4  times a days... I Dunked on rim 2... but knee issue appeared and lead to my failing of strength phase 3..   I need to be caution.

ps. Mean while, utuber 40 yrs old Andy is on Bounce Kit week 7... and back to dunking now...   Bouncekit really worked out good for him.





FEELING UPDATE:
With my old age, soreness usually appear 48 hrs after training.   But it is weird that i felt my joint and muscle/tendon feeling sore and tired the night after my jump session, I can feel my leg is tired and being sore in bed at 1030pm.  With a longer than usual sleep, still able to go squat the next morning, but the joint/muscle/tendon soreness appear right after my squat session all the way till lunch...

I dont know if this is good or not.  Should be a good thing.

170529 Trying to increase deadlift
After warm up, I try to start my 4x4 at 325lbs
but only did 2.5 reps.
going back to 305lbs and did 4x4 easy

Tear skin on my left palm have close to no effect now, but when i look at my palm seems like some new skin is being rub away again even with the strap on.

One more thing, It seems like my BUTT is not going down when i deadlift from rep 2 and on.  May be my body is trying to avoid knee band. 
I am not sure if deadlifting with hi butt is good or not.
the good - may be I am using more of my Glute for the lift
the bad - may be i am using more of my lower back...

either way, this deadlift exercise is making me sleepy at work... (also probably due to not enough sleep)
(i try to wake up at 630 to do some work before heading to gym at 7:45
Now i wonder if i will do my core/plank stuff at lunch...

exhausted.

170524 deadlift 4x4 is also having issue
Yesterday sudden plank attack along with push up and reverse push up is causing my body to be tired.

Also the torn skin on my palm is affecting my grip. Using the strap helps a little but the weight seems to be pulling my wrist... Also to avoid my skin rubbing, I tend to use my finger instead of my whole grip.

With that much excuse...after warmup
I did 2 reps at 305lbs
Set of 3 at 285lbs
2 set of 4 at 275lbs

P.s.

Thanks foe the workout suggestion, will have to google to know exactly how to do it.
SL glute bridge is a good idea, i will sure do it!
SL pistol eccentric like this => https://www.youtube.com/watch?v=7YJShHknbPw
eccentric down and sit on a box and stnad back up with two foot.

thanks for this suggestion!

170522.. Deadlift continue.

Jumping activity stopped.
Deadlift at 305lbs 4x4
And ripped some deadskin off my palm.

Got to use strap in the next session.

170519 Quiting Russian Squat 3rd cycle
Due to knee issue. Saying good bye to Russian Squat.
Moving on to deadlift for this strength phase 3 for 2017.
275lbs 4x4

(Could notnlift 325lbs for some reason)

This is from Yesterday:
0 Dunk in 30 min jump session.
Knee issue is making me jumping with less than 100% effort. ( the speed is just not there)
the camera angle trick is...a disgrace.  nothing to be proud of.
<a href="http://www.youtube.com/watch?v=idQhb_KWM7A" target="_blank">http://www.youtube.com/watch?v=idQhb_KWM7A</a>

170517 Finally I failed in the Russian Squat Program

Looking at my history with the Russian, I squatted 385 3x3  and nailed a PR at 425lbs  with 405lbs being a stable squat.

Recently, my knee is giving me constant nagging dull pain... make my squat feeling sore  even at the warm up with just the bar toward working set....

I still manage to do 340lbs 6x2 and 6x3... but today is W2 D1 requesting 6X4.

ANd on my FIRST set,  I failed at rep 2.

The end. 

I dont know if it is because of the pressure from work, or that less then perfect sleep that i am having... or because I am jumping too much with the patella watever Knee issue.

I am thinking, may be i should Reduce my Russian Squat 1rm stat, ( i obviously can no longer squat 425l;bs 1rm now) 
or may be i should just GIVE UP round 3 of Russian Squat program, and try to replace it with Deadlift.  (as it is less demanding on my knee)

I still went for a Lunch Jump session at Rim 2 today, and sadly i could not make ANY dunk.  A few close one, but ... zip, nill, zero....completed dunk.

I use to think i can Master rim 2.. before i start Russian.. (fail)
I use to think that during the first 3 week of Russian, i can still make time for jump/dunk training  (true, but now.. my knee is not going well)

may be... i should STOP all KNEE activated exercise.... ie, jump and squat.

Replace it with. Deadlift, Jogging, upperbody circuit....

I dont know... feeling moody.. recently....

weak mind, indeed.

A video from last week, when I was struggling with 6x2 340lbs
<a href="http://www.youtube.com/watch?v=QHbpFtMbjvI" target="_blank">http://www.youtube.com/watch?v=QHbpFtMbjvI</a>

170502 Keen pain is back. Jump with caution
Landed a few dunk with my Belgium frd on May 1st (mot yet edited the video).
Head out to jump on May 2nd again.
I can not lie, April is a weak month... I did not train as hard as I should.  My knee is also acting up as well.

Phase 3 with the Russian squat is just around the corner.  I need to get better with jumping technique.

P.s. first time editing a video with android phone with this much function.

Video log:
<a href="http://www.youtube.com/watch?v=hb14HiJJuBY" target="_blank">http://www.youtube.com/watch?v=hb14HiJJuBY</a>