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like 8-9..

first 3 sets were 15-15-12

all the fucking way down ghr !!!!

did some light ankle hops today too.. working back in slow so my foot doesnt get wrecked again..

man it's insane, my first rep on GHR is always good now, then every rep after = hamstrings shut off completely.. i do crap reps after the first..



!!!!

Tried to test vert today but forgot shorts at home. Gave it a shot anyway but I wasn't focused at all. Warmed up, took the recommendation of a paper I read recently and did two sets of five CMJ's with 7.5# dbs in each hand, ample rest. Then I stepped on the mat and my best effort was...28.5". Weak. A PR, but still I feel like I should/could be jumping so much higher. I just peaced out after that and will try again tomorrow with a proper workout afterward.

Any tips on warming up for the jump attempts? I know the iso stim thing works but my gym doesn't have one of those machines. A regular GHR might work, though.

well, the iso stim stuff works ya, but, i'd go with just amping up on some caffeine.. ;0

caffeine works so damn good, i would use it once a week to make sure certain jump sessions were never stale..


pre jump workouts ive seen these things work good (after a really good warmup):
- caffeine
- iso ext stim
- heavy db swings for ~3 reps
- med ball scoop tosses
- 18" dj's

the med ball/iso/db swings i would complex with the VJ's.. i dont think you should complex the DJ's with the VJ's..

so any of those, ive seen vj get boosted up..


peace man

Yeah but I fucking WENT to Michigan, so I still have to watch the games. Painful. Just painful. And my NFL team is the Skins, so basically this year sucks.

hahaha you are an OSU fan and went to michigan? wow thats nuts.

i have a few friends who went to OSU, they say its WAR over there come rivalry week/game day etc.. and well all the time..

best rivalry in sports i'd say.

why'd you end up going to michigan?

haha, i probably meant my 1 footed approach, that isnt improving.

i think my 2 footed approach is still slowly goin up.

yea, ur right abt stickin with something for abit, tot i'd get some input on what im doing.
hmm, perhaps i'd drop the single depth jumps then.

thanks for the input, and the fast reply!! anythin else u'd think is impt?

well i think you're doing some good stuff but, would be much better to see a log with like a month's worth of workouts.. i think the bounds for 50m etc could be tiring you out a bit, but, i assume you're just getting good at the movement..

for intense bounds they should be, say just one leg, i wouldn't really go over 5 contacts in a set... you want those 4-5 contacts to be very intense.. a bunch of submax contacts is good just for learning the movement/building up towards more intense bounds.


in your blog i dont see low box barbell stepups or anything.. that would probably help your single leg.

anyway i'd just do something strict for 2-4 weeks and have all the data/how you're jumping when you do etc.. so it's easy to see everything.. cant tell much from what you got up there yet..


peace mang

best ever natural ghr last night.. halfway down or a little more controlled.. ya thats bad but im very bad at ghr's.

tons of pushups.

no heartburn this time? 

nah, my erector spinae is getting worked quite a bit though.. im heavily detrained, thats why.



tonight i did tons of pushups and 4 sets of 3 on ghr, but i made sure to try as hard as possible on each rep.. hit probably my best reps on there.. im just doing eccentrics, i want to be able to go all the way down controlled



im watching this indian terrorist documentary, "terror in mumbai", fuckin insane..

it's crazy to listen to the conversations between the terorirsts and their group members over the phone.. they were talking to the 'leaders' who were nowhere near the incident, leaders were just feeding them instructions.. the indian intelligence service had their cell phones tapped.