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it is certainly a good idea.  and calves.  since he is posterior chain dominant jumper...

question- do leg extensions help the quads?

lol'd in real life.

also, true about front squats. although it's funny, my quads certainly don't lack size. maybe i just don't activate them very well, or something?

yep, took vid yesterday as a matter of fact. there are some earlier ones, too.

last night:

<a href="http://www.youtube.com/watch?v=T8TDxpgiTlI" target="_blank">http://www.youtube.com/watch?v=T8TDxpgiTlI</a>

last november:

<a href="http://www.youtube.com/watch?v=fkGWtN9Kwpc" target="_blank">http://www.youtube.com/watch?v=fkGWtN9Kwpc</a>

<a href="http://www.youtube.com/watch?v=43pIkeA_ZZg" target="_blank">http://www.youtube.com/watch?v=43pIkeA_ZZg</a>

well i'm still just using it to warm up. some days i can get under 225, other days not.

WEIGHT: 177
SORENESS: calves, soleus
ACHES/INJURIES: right ITB, near outside of knee. knee around medial head of the tibia.
MENTAL STATE: stressed out, angry, had a frustrating day at work. uncoordinated -- dropped a clip twice while loading/unloading weights.

- warm up

- ankle hops x 30,30

- rudimentary hops

- jump squat 30 x 3,3

- SVJ x 3,3,3
trying to chunk it up a little more. these were bad, ~25 but felt more unexplosive than usual.

- squat 335 x 1; 360 x 1 PR; 290 x 4,4
well, how about that. i didn't feel great, not sure why i decided to go for it. but a buddy confirmed that depth was well below parallel. it was a touch slow but never got stuck. cool.

- push press 115 x 4,4; 140 x 4
need to work on form. start from the rack. lighter weights until i figure it out. another dude was doing picture-perfect push presses and i was just like, well, i should at least TRY to do them better. AELS4LYFE.

- C1: pull up x 7,7,6,6
- C1a: GHR x 4
- C1b: hyper 60 x 10
- C1: ab pull down x 20
- C1 info: 4 rounds, ~30s between exercises. alternated a/b.

- stretch

WEIGHT: 177.5
SORENESS: none (surprisingly)
ACHES/INJURIES: still noticing right hip but barely 
MENTAL STATE: kind of groggy, low energy

- warm up

- rudimentary hops

- S1: SVJ x 3,3,3
- S1: jump squat 30 x 3,3
- S1 info: ~2 mins rest between exercises. jumps were all bad.

- squat 345 x 1; 280 x 4,4
got stuck halfway up on the single but was never in real danger of losing the rep. form solid despite having to force my way through the middle of the rep.

- push press 140 x 4,4
second set better

- C1: pull up x 7,6,6,6
- C1: ab pull down x 20
- C1: GHR x 3
- C1 info: 4 rounds, ~30-60s rest

- stretch

sooooo unexplosive today. better luck on monday.

he travels so much on the last one.

WEIGHT: ???
SORENESS: peroneals, tib anterior, soleus, calves...everything around the ankles
ACHES/INJURIES: right hip but not terrible
MENTAL STATE: loose, happy

- warm up

- indoor ultimate x 60 mins
blew the other team off the court, won by like 30. got really sloppy and goofy by the end, just having fun. so for the season we finished 5th of 20 teams, with two of our captains and a couple of other players going down with injuries. not too shabby. it was fun but i'm looking forward to renewed focus on the gym. now that the season is over i'm going to see what's up with this wednesday night basketball game at GW. if the court is free after they're done that could become my substitute for the old gym. would be great to have a consistent place to do running jumps again.