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Double session of foam rolling and stretching , felt great.

In other news:
I decided to modify the 2nd training day of the week and stop working out arms. I haven't worked out for 1 month and they are still at 40cm ( 15 3/4'' ). Big arms are nice and all but i am beginning to feel they are a bit disproportional to my upper body, if such a thing exists. Anyway I prefer to give chest and shoulders some more emphasis since they are both weak and small. So here is the new schedule:

Day 1:
Back squats ---> cancelled until i get doctor examination and advice, replace with slow tempo light weight unilateral leg extensions & leg press.
Bench press
Seated rows

Day 2:
RDL
Biceps ---> DB inline bench press
Triceps ---> DB shoulder flyes

Day3:
Front squats ---> cancelled until i get doctor examination and advice, replace with slow tempo light weight unilateral leg extensions & leg press.
OHP
Chinups

Now i am disturbing the push/pull balance since i have 4 pushes and 2 pulls. But i am restoring a balance of 2 chest - 2 back - 2 shoulder exercises per week when i had 1 chest - 1 shoulders - 2 back.

do the program as it's written. kellyb knows what he's about.

This.
The high volume bw squats are preparation. On the 2nd phase it calls for 10-rep pistol squats, you can't just jump into that.
And it won't be too easy for you. It's a great introductory strength training program and it is specifically designed for people that don't have access to gym.
Just do it (TM).

You welcome.
One suggestion would be, since you have the vjb, to do the bodyweight  program. I just looked at it again , it calls for 2 workouts a week for 4 phases of 3 weeks. You won't even have to use your weights, but there are some very intense and hard exercises in there. You can ( and you should ) still use the weights to train upper body on other days. Make sure you keep the instructions about tempo etc kelly has in each exercise and phase, it makes all the difference.

No need to mix vjb with mebm and/or ltmp, vjb's programms are complete, if you start adding things you screw the balance.
You need to tell us more in order to give you personal advice. What is your weight? What is your bodyfat? Can you full squat those 40kg? If so for how many reps? Can you do a pistol squat?

Ideally you should fill this form:
http://www.adarq.org/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/msg9077/#msg9077

5 January 2013

Bodyweight@session : ~188 
Soreness : quads 4.5/5 , glutes/hamstrings/abductors 3.5/5
Injuries/aches : none?

Lance's 3-set-progress template - workout #19

LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
Tempo 4:0:4 , brutal, burn.

LEG PRESS MACHINE:
20@200 lbs
20@200 lbs
20@200 lbs
Tempo 3:0:3 , brutal, burn.

STANDING OHP:
6@88 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -5,5 lbs ) , ( -1 rep )
Total : 16 reps ( -5reps )
-Very weak.

DEAD HANG CHINUPS:
8@BW ( same )
7@BW ( same )
5@BW ( -2 reps )
Total = 20 ( -2 reps )
-Very weak here too, lat time i did 22reps@BW+11lbs

Notes:
-Fake bodyweight, training was AM and coming after a 1600kcals day.
-Was too sore to check quad status. All leg muscles hurt at the slightest contraction or touch. However i did a bunch of BW lunges/box pistols/box stepups and it feels 100%.
-No soreness in pecks and lats despite benching and rowing after 1 month. Must have been the low volume ( <15 reps ).
-I think i will readjust diet plan for a while. Too bored of cutting all the time and also cutting+coming back from 1 month detraining sucks. I will go on a caloric surplus on workout days , 2500 to 3000, and i will try to intensify cutting in the other days ( currently at ~1800, will try to stay at 1600 ). Will try to add cardio on off days too but not sure i can trust me on keeping up with that. I will try this plan for a month or so and see what happens.

That SL obsession of yours is exhausting and irritating! I am not , never was and never be a good one leg jumper.
I started playing basketball and dreaming/trying to dunk when i was 12 years old, 26 years ago , when you were not even alive. If i was to be a good SL jumper , i would know by now!

You have focused a ton on squats though without any calf or too much plyo work so...

This is again wrong and i can't imagine how you assumed it with a detailed 3,5 years log in here in which you have more posts than anyone except me!
I have stopped doing calves only the last couple of months the last 5 years. My calves are big ( 16'' )  and strong, i have been repping 400+ on that smith setup.
I always did lunges, BSS, RDLs, depth jumps , depth drops , tucks , hp cleans , jump snatches, box squats, rea squats bla bla bla.