before 2011, i want:
- 40" RVJ (LR DLRVJ)
- 35" L-SLRVJ
- < 18min 5k
- < 55s 400m
- be able to run 10 miles or so comfortably
- hit a damn GHR rep
- 5-6% body fat
RE:STARTING OVER AFTER 6 MONTH DETRAINING & MENTAL DELERIUM
BODYWEIGHT:
08/20/2010: 160
08/21/2010: 159
08/22/2010: 159
SQUAT:
08/08/2010: squat: 225 x 1 - ez squat: 185 @ 3 x 5 - ez
08/11/2010: half squat: 165 @ 4 x 8, short rest
08/15/2010: squat: 235 x 1, 205 @ 3 x 5, 2min rest or so
08/21/2010: superset of 225 lb squat x 1 (for speed) & 200-250 jump rope turns, rest 1min, repeat 8 times
GHR:
08/08/2010: 3 x 5
08/11/2010: 3 x 5
08/17/2010: 5 x 3, 3 x 2
08/21/2010: 3 x 3
walking lunges:
08/21/2010: BW @ 4 x 50tot
jumping:
08/20/2010 - dunks, flyin
sprinting:
08/21/2010: 200's x 4
walking:
08/22/2010: ~7 mile walk in ~2 hours
400m-TEST-A:
08/14/2010 - - 400's @ 5x, walk back, repeat: -- total time: 8:43 - 9:13 -- 400 #1: 1:09:47 -- 400 #2: 1:09:xx -- 400 #3: 1:12:xx -- 400 #4: 1:17:xx -- 400 #5: 1:06:xx -- walking back after each 400 took about 5 minutes
08/17/2010: - 400m-TEST-A : not really testing, legs jello/totally dead -- total time: 28min, 6:30 - 6:58, 4:40 or so second walk backs -- 400 #1: 1:20 -- 400 #2: 1:20 -- 400 #3: 1:21 -- 400 #4: 1:24 -- 400 #5: 1:09
3.9 mile run:
08/14/2010 - 3.9 mile jog = 32:15 -- 1.3 miles = 9:30 = 7:18 minutes per mile -- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile -- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile
08/16/2010 - 3.9 mile jog = 29:32 - 1.3 mile = 9:10 = 9:10 = 7:03 minutes per mile - 2.6 mile = 19:20 = 10:10 = 7:49 minutes per mile - 3.9 mile = 29:32 = 10:12 = 7:50 minutes per mile
09/04/2010 - 3.9 mile jog = didnt finish - cramp... 1.3 mile = 8:45, 2.6 mile = 18:25
running:
08/14/2010: 3.9 mile jog = 32:15
08/16/2010: 3.9 mile jog = 29.32
08/20/2010: 4.55 mile run in 39:30, 6.57 mile run in 58min
08/23/2010: 4.55 mile run in 36min, interval sprint ~1.5 mile, run 2mile
LR DLRVJ's:
02/27/2010: 10'2 touch at max
03/03/2010: 10'3 touch at max
03/06/2010: 10'4 touch at max
03/11/2010: 10'4 definitely, maybe 10'5
08/14/2010: 10'10" touch
RL DLRVJ's:
03/03/2010: 10' touch at max
03/06/2010: 10' touch at max
03/11/2010: 10'1 touch at max
08/14/2010: 10'5" touch
L SLRVJ:
03/03/2010: 10' touch at max
03/06/2010: 10'2 touch at max
03/11/2010: 10'1 touch at max
R SLRVJ:
03/03/2010: ~9'6 touch?
03/06/2010: backboard taps
03/11/2010: ~9'8 touch?
SVJ:
03/03/2010: ~9'8 touch?
03/06/2010: backboard taps
POLE SPRINTS:
03/11/2010: nice pace on jog, nice pace on sprints, ~3 miles
SPINACH:
03/07/2010: 10 oz
Poonanny squats:
02/27/2010: 95 lb @ 3x5
03/03/2010: 100 @ 3x5
03/06/2010: 115 @ 3x5 (ankles not 100% stable)
Poonanny stepups:
03/03/2010: 75 @ 3x5e
OLD SHIT:
I will start my journal after my 1 week recovery.
August 2007 - 27" running vert
May 2009 - 38" running vert
August 2009 - <please, please, please 41" running vert... seriously, please>
Everything I actually do will be put into the original post, only questions/comments/discussion will be in replies to this thread. This way we can see everything alot cleaner.
Weight:06/04/2009: 165.0
06/05/2009: 164.0
Lifts:Jumps/Dunks:06/04/2009: barbell hops (4x100, 1x25, 1x100)
06/05/2009: light basketball dribbling, jump shots, layups, and some light dribble up dunk attempts
Other:06/04/2009: basketball dribbling (explosive)
Sessions:6/4/2009
- 45 minutes basketball dribbling : explosive (alot of backward to forward transitions, these hit the ankles/hips so hard)
- submax jump barbell ankle hop: 45 lb. bar @ 100 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps
- submax jump barbell ankle hop: 45 lb. bar @ 100 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps
- near-max jump barbell ankle hop: 45 lb. bar @ 25 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps
06/05/2009:
- light basketball dribbling, jump shots, layups, and some light dribble up dunk attempts
peace
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