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two further thoughts about swinging the plate that high:

1. i know you say you're getting good hip snap but it looks very much like you're loading your low back at the expense of loading your hamstrings. you're doing A instead of B below

      _____O                     O
     |                               /
     |                             /
     |_                            \
                                     \
           A                         /_
                                                             
                                    B

god those are awful diagrams. i'll try to do a better version later.

2. my n=1 with swings is that when i make an active effort to arrest the weight at about eye height the whole exercise is crisper and more explosive.

looks like i might be traveling the first two weeks of november. that puts a big ol' hiccup in the middle of any training plans. BUT, that said, because the hotel in tajikistan is really only set up for BB-type stuff anyway, i figure now is a good time to start boring but big. if i kick it off today i can get through two microcycles on two days a week, with two days a week still on the track, through the end of october. i will eat at or even a teensy bit above maintenance until i leave. on my trip i will continue with high volume shit but obviously not on this schedule, and then when i get back through christmas will be full on BBB, four days a week. time to shut the fuck up about getting bigger/stronger and actually go for it. i know i've said that before, but i'm getting annoying even to myself. post-trip will be same split as below but minus the track days. it'll be too cold to sprint most of the time anyway. in the new year, re-evaluate and either continue BBB for another cycle or two, or switch to a speed/power block where i do a lot more sprinting and bounding and a lot less lifting. i'll switch to the latter at some point in the new year either way.

morning jumping will continue throughout. day one of that is tomorrow, unless i have to be on a call with pakistan at 7 AM, in which case it'll be thursday.

also, i'm going to cut out alcohol during the week and make an extra effort to keep it moderate on weekends. started that last week/weekend but i figured i'd make it official.

beginning split is as follows, aiming for four workouts per week. technically i started yesterday:

DAY 1
sprints and bounds

DAY 2
Press 5/3/1
Bench 5x10
Chins 5x10
*Curls 3x10
*Tricep Pushdowns 3x10
*Face Pulls 3x10

DAY 3
sprints and bounds

DAY 4
Deadlift 5/3/1
Squat 5x10
Hanging leg raise 5x10

DAY 5
sprints and bounds

DAY 6
Bench 5/3/1
Press 5x10
Barbell Row 5x10
*Curls 3x10
*Tricep Extension 3x10
*Bent Lateral Raise 3x10

DAY 7
sprints and bounds

DAY 8
Squat 5/3/1
Deadlift 5x10
Ab wheel roll out 5x10

*optional

massive caveat: if i get a job overseas, full-on re-evaluation will obviously need to take place. but for the time being, this is the plan.

funny you should say that, i think your gct on your depth jumps looks too short! 

i benched 245 a couple years ago. with a conscious effort to gain muscle i feel like 275 is a reasonable goal. it'd be 1.5xbw at 185 lbs.

for the first time in five years, i'm gonna try out a new gym. 

i'm feeling weird/sad about it, but it's ridiculous for me not to have regular access to an indoor basketball court. i'll also try something new: short, frequent early-morning workouts just for jumping. low intensity, low volume, separate from my normal work out schedule. but i need those reps and i think i'll have free reign at the new gym from 7-7:30 AM or so.

gonna stick with the current track day/weights day split for a little while longer, but add in a bit more volume to squats in preparation for starting a strength/mass block soon. leaning toward a 5/3/1 variant with tentative goals of 10 lb weight gain, 385 squat, 405 DL, 275 bench and 185 OHP. all while working on movement efficiency in the movement i ostensibly care most about (i.e., jumping at a basketball hoop) at least 3-4 times per week.

and now, to the track.

good point raptor. had not noticed that.

<a href="http://www.youtube.com/watch?v=AOIkglBL1UQ" target="_blank">http://www.youtube.com/watch?v=AOIkglBL1UQ</a>

awesome job on that FS, breh.