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Andrew said the entire datacenter had a power outage...

I think 30 is not all that bad for a guy that probably never jumps, but I would have expected a little higher VJ still. Shane Hamman for example has been reported to have had a VJ PR of 36", really good in and on itself, but also at a bodyweight of much over 300 lbs. He was also witnessed to do 5 back flips in the OTC right after a heavy single with 804 lbs...

    

I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.

pc

Wasn't even a dunk session in the sun , it was team practice at our standard indoor court. Problem is that its a cheap building , walls made of those metal-sheets , no air condition , no ventilation system , nothing. So when its hot outside and the sun burns it all day , it becomes like a greenhouse , or like a sauna inside.
Anyway , i was hoping to have a mini peak yesterday , and i did have that springy powerful feeling warming up , but it never happened as explained. Bleh , whatever...

16 sets!!!! 

Actualy 16 sets of 3x265 AFTER 135x8 , 5x225, 3x295 , 1x315 , 1x335  , not to mention the cleans!!!

  * [infinite]

14 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : none

Upper Body Workout , reduced volume for unloading purposes.

BENCH PRESS:
1x5@121
1x5@132
1x5@154

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@165
1x5@176

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@110
1x6@132

EZ BAR STANDING BICEP CURLS:
1x8@66
1x8@77
1x8@88

TRICEPS PUSHDOWN ( ROPE ):
1x8@77
1x8@88
1x8@99

13 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The classic right hip pain , like 1/5
- Soreness: Calves , quads , glutes : 1/5

- 10 mins light jog
- 10 mins dynamic warmup

- 3 mins rest

C1: 40m sprint @ 100%
C1: Rest : 10 seconds
C1: 5 x MR tuck jumps
C1: Rest : 60 seconds
C1 info : 5 rounds.

- 5 mins rest

- Bunch of low/mid effort jumps
- 2x3 dropstep DLRVJs : mostly 29'' , couple of 30''s.
- 2x3 1-step DLRVJs : mostly 30'' to 31'' , couple of 31,5''s.

- Long good lower body stretch.

nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

Thanks man! Yes , my thoughts too , the deep heavy BSS kills everything , i was thinking like it's turning around , BSS are becoming my main strength exercise and half squats are more jump-specific/assistance. Crazy!
As for the deep lights , that's what im doing already , all warmup sets are ATG , hip doesnt bug until ~200lbs because there is not much weight to stabilise , i keep going down until ATG. ATG squats are fine , it is the parallel ones that kill me.

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.

Right again , this particular workout was done wrong on purpose: Didn't treat it as a STIM workout , rather as a max-out workout , because after holidays detraining i went straight to GPP , wanted to throw a diesel workout in. In the next stim workouts i wont be going to max.