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Overall the plan looks good. I like your thoughts on the conditioning aspect. Something I struggle with myself and I think it will give you more above average jumping days and more above average training days too.

Also one thing which may be rubbish or too simple but it used to be a golden rule to stretch the shit out of your hip flexors prior to actually jumping. I've not used this myself and don't know if it applies to a running jump but if you're searching for cm's then it might be worth a try.

09/06/15

Hapkido Class-

Worked through heaps of 2nd Dan techniques and got thrown all over the place which was great but I'm a little sore atm.

Didn't feel so bad about missing out on the KB swings from my workout either as we did about 10 mins of jumping and skipping kicks which was fricken tiring on already tired legs.

07/06/15

Powerlifting Preparation: Correctives Phase
Weight: 97.1 (pre-training)

Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 2 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 2 x 20 each side
Cook hip lift- 2 x 10 each side
Forearm wall slides- 1 x 15
Scapular wall slides- 1 x 15
Money maker- 1 x 20 (left side only- side I shift away from in squat)
Side lying clams- 1 x 20 (right side only- side I shift towards in squat)
x band walks- couldn't find my band

Core
Half kneeling cable chop- 4 x 8 Was going to use said band which was missing
Single Leg Squat- 4 x 8

Power Development
Single leg box jump (20")- 6 x 3

Resistance Training
Face the wall goblet squat- 3x10 @16kg KB
Towel toe touch- 3 x 10

Squat-
77.5 x 10
90 x 10, 10, 10

Bulgarian Split Squat-
20kg (total) x 8, 8, 8, 8- ran out of time

KB front rack walking lunges-
20kg (total) x 8, 8, 8, 8- ran out of time

Legs =  haha I haven't done any single type leg work for ages.
First day of doing almost the whole thing. Lost of corrective/preparation work which will be far less after these 4 weeks.
Squats felt harder than they should have been but the I've squatted once in 2 or so weeks so I guess there's that.
Need to get weight down. I did load with creatine last week so I know that explains a bit but I really should be around the 92-93 mark. I seem to be around 96 first thing in the morning so need to lose 3-4. Will aim to do that over the next 4 weeks before I hit more of the serious strength work. 

Finally got my new 4 week corrective program   

A ton of mobility/activation/movement prep stuff, core, power development and then strength work and energy system training. Pretty damn exciting. 

I'll post the whole thing each day and will be starting on Monday. It'll probably take me between now and then to get the hang of some of the mobility and activation work so I'll do a bit in the gym over the next couple of days just to be familiar with it.

Cannot wait to see where this takes me after the 4 weeks and what will be in store for the longer term. 

also, an advance warning: if you do end up getting shoes, BACK OFF THE WEIGHT FOR A COUPLE OF WEEKS AND BUILD UP SLOWLY. even if you don't feel it acutely, the shoes change the movement and your body needs time to adjust. i fucked up my hip when i switched years ago because i got so excited about the increased stability*, and i know at least one other guy who did the same thing (after i gave him this same warning and he didn't listen, lol).

*in fairness, i'm super prone to nagging injuries and always have been.

I concur and I believe I may be the other guy unless LBSS knows someone else who was stupid enough to ignore his advice too

Finally bit the bullett and caught up with the trainer/ex powerlifter to get myself sorted. Was really interesting. Spent nearly 90 mins with him and I'd say it was extremely good value. He has previously squatted 3xBW (I've seen the video) and hearing him speak he knows what he is on about. 

He covered the following items (this is mostly so I can remember what happened):
- movement screen- tight hips, tight lats and shoulders
- big 3 form- my form is pretty good for someone who's never been coached apparently although there are definitely things to work on:
1. Squat- Slight buttwink at bottom due to loss of tightness, slight shift to left near bottom due to lack of tightness, depth and mobility no problem
2. Deadlift- Used a slightly different set up the bar over midfoot and the knees slightly more forward, lats tight, break the bar. He gave me a new set up routine which felt great.
3. Bench- more of a straight wrist, lat activation, bringing the bar lower on the chest
- we did activation exercises out the yin yang. These repeatedly highlighted my tight hips, lats and shoulders. Did one called the pretzel and another that was even worse but loosened up the entire pos chain.
- discussion on programming going forward. Importance of single leg work, especially initially to get some imbalances sorted out. Will be working in the 5RM range for deadlift and 3RM range for squat and avoiding, intially at least, too much 1RM or grinding work. Need to work on the hook grip for deadlift given my left hand is not as strong due to injury.

He is going to draw up a 4 week program for me to run with including all warm up/activation/mobility exercises and then after 4 weeks will reassess and go forward from there.

Overall I felt it was terrific value for money and I cannot wait to get stuck into it. It's kind of like starting again but I was only 1 week into 513 and this will be far more tailored for me which I'm liking the sounds of.

Sorry to hear that mate. Shit news.