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guys, im experiencing a little bit of this niggling feeling at the inside top part of my knee whenever i start working...

it normally goes away after a few deep BW squats, shaking my legs abit to try loosen things abit, but whats up with it?
anything i could do to cure it?

ytd really.

another 100 from deep. took shorter/less shots than the last time, so im a happy boy.

sneaked in some work at the gym. had just wanted to do a little core stuff, but one thing led to another...

shoulder rotation prehab.
honestly no idea wat i was doin, just some rotations at the machines.

rope tricep pulldown
4 x 15 x 19

calf raises
4 x 10 x 70kg

done seated at the squat machine(Smith?), with towel on my lap.
still too much pain for me tho.

single arm tricep DB overhead extension
4 x 10 x 10kg each arm

hang cleans
3 x 4 x 50kg

no problems with the weight, but transitioning to the front squat position, my right arm experience this tinge, just abt every rep. was it cos im not flexible enough?

planks
front: 3 x 1min
LR sides: 3 x 30 secs

rear delt DB flys
2 x 10 x 10kg
20 x 7.5, cos someone took the 10 away..

week 19
broad jumps
4 trips across court

REAs
5 x 40, 50

Squats
5 x 70, 80
5 x 5 x 90

some shoulder rotation prehab things at the machines

Bench
5 x 50, 60, 70, 80, 75, 75, 77.5

Stepups
3 x 80, 90, 100, 110, 110

Pullups
5 x 10

Lateral Hops
4 x 15 secs

EZ bar biceps curls
2 x 12 x 15kg

cos im piss poor at recovery, legs are still aching now as i type haha.

ahh... thanks thanks my man..


i'll mix it up abit between the stiff leg ankle hops, lateral hops, quick lunges...
cos it looks like im both a sl and dl jumper now, seeing how both are abt the same height haha...

but i think the vert will suffer for awhile doing this...
after a month or so, if and when the numbers come up abit, i'll be askin u for some more help on what to do next adarq...

much appreciated so far! 

something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1



Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2

say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops


for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?

workin like everyday!
props dude..

What wud ur opinion be if I could commit 2 days a week to training, or rather to the weights room?