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Hopzzzz!!!!!!!!!!!!!!!!

man I say and mean it everytime but.... WTF?!?! you're really flying man!
I'm so happy to see you jump like you used to in 2k9.
keep skyrocketing!

jumped weak tonight! lots of factors.. mostly i slipped quite a few times early on, some sand on the damn court.. i posted some pics just to show what that court looks like lit up at night.. looks cool :/


7/31/2010

bw = 164
soreness = none
aches/injuries: right foot pad, big toe area

workout #1: dunk session
- sucked
- had some ok misses, around 35 during a few slippery plants, bleh


workout #2: lunges
- 30 lb db walking lunges: 10 sets of 40 total without sitting db's down
- soooo.. 400 total, 200 each leg.. improvement from last session.. man i was dying though in bicep.. forearms are fatigued right now.

peace

funny pic, looks like im on his shoulder..

my previous two workouts, formatted in the darqfit template.. lololol





DATE = 7/31/2010
BODYWEIGHT = 164
SORENESS = none
ACHES/INJURIES = right foot pad, big toe area

SESSION 1:
- MICRO #1
- HYPERTROPHY/STRENGTH/WORK CAPACITY

PORTION A:
- INDIVIDUAL SPECIFIC TRAINING: dunk session
- NOTES: slipped alot in the beginning, threw me off, got 35 even on slipping though, disappointing though for sure

PORTION B:
- WALKING LUNGES
- NOTES: very hard, legs were toast/grip was toast by the end
-- ADVANCED: 30 lb. DB's - 10 x 40 total

STRETCH

Those 10 second GHRs are hard as hell, good shit man.

What happened to 10x10 pin squat?

NATURAL GHR: 10 x 5
- 10 sets of 5, adjust according to fatigue but always glutes squeezed + neutral back, never cheating on form
- NOTES: very strong tonight on ghr, went midway on most reps, even fought through some > 10 second reps to raise up.

Nice job man. Yeah 10 second reps must be brutal. Should get one full one in not time, keep it up.

DATE = 8/2/2010
BODYWEIGHT = 164
SORENESS = none really
ACHES/INJURIES = calfs tight, left plantar fasciae a bit, quads a bit tight



SESSION 3:
- MICRO #1
- SPRINTS, STRENGTH, HAMSTRINGS


SPRINT WARMUP
- get real loose, prep for 40-60 yard sprints


40-60 YARD SPRINTS
- 60 yard sprints x 4, full recovery in between
- maximal effort if feeling good, otherwise submax
- NOTES: felt great, felt very fast.. hamstrings were very active because of the ghr's from last night.


1 mile run
- NOTES: felt very shitty haha.. quads/hamstrings = toast.


squat/plyo complex
- warmup on squat and mr tuck jumps
- C1: MR TUCK JUMP: x 10
- C1: SQUAT: (185) x 1 @ ~70%, slow ecc, explosive transition/concentric
- C1-info: 5 sets of this complex, 1 minute rest after each squat single
- NOTES: squat/tuck jumps were very explosive


squat/plyo complex
- warmup on squat and mr tuck jumps
- C1: DOUBLE LEG BOUND: x 10 contacts for distance
- C1: SQUAT: (185) x 1 @ ~70%, slow ecc, explosive transition/concentric
- C1-info: 5 sets of this complex, 1 minute rest after each squat single
- NOTES: squat/dl bounds were very explosive


GHR:
- GHR: 5 x 3
- partials
- NOTES: some reps were ok, but hamstring fatigue took over.. had some really nice reps though, but overall each set, i was weaker than last night.


STRETCH
- NOTES: big stretch of hamstrings/calfs needed!

Those head jump pictures are insane man! You are getting up ridiculously high lately! Hope you will set PRs again soon!

thanks man, appreciate it.. i hope to fly tomorrow! this little peaking block im on has me feeling great, tomorrow should be good.. only thing is i'm 165 somehow haha.. my legs have been getting huge though so it's ok, but i definitely put on a little bit of fat back on my stomach, i definitely don't have low bodyfat genetics.

peace!