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How did you... find out about your dog's issue? lol

legs/body felt amazing today.



05/7/2016

Bio: Morning

last night's sleep: 10 hours
last night fell asleep: 3 AM
wakeup = 1 PM
bw = 150
morning resting heart rate = didn't measure
soreness = none
aches = hips slightly, right hip flexor
injuries = toenails slightly wrekt
standing desk (when on computer): mostly
feel = good



Food

1:30 PM

- beet + tart cherry juice
- green tea
- 2 x wheat bread with peanut butter



Session: Evening

5:30 PM

warmup:
- leg swings, arm swings, leg circles, arm circles, a few pogos/running in place
- light ~1s stretching

run to court:
- 2.53 mi in 16:57
- pace: 6:43 min/mi
- speed: 8.9 mph
- max speed: 13.3 mph
- splits: 6:07, 6:53, 7:31
- style: emphasizing stride length

first split might have been more like 5:5x .. street crossing took nearly 10s .. only one major street on this route though. so happy with the first mile.. got some serious lung-mucous during this run though, high lactic acid; spitting was "hangers" eek.

jumps:
- first jump after warmups, L-SLRVJ: ~10'4
- max L-SLRVJ ~10'5" or 10'6"
- some high school jits came onto the court I was already jumping on, and basically camped out under the rim.. preventing me from jumping.. so I didn't say anything, I just jumped anyway.. bumped into one of them, almost blocked (over the rim) a 'underneath the basket' lazy shot, and also knocked their ball into the other court. dudes weren't doing shit, made no sense.. need 2 learn how to share.

jumps felt GREAT.

reactive work:
- stiff leg ankle hops: 4 x 3
- double leg bound: BJ to 3 bound: 5 x 3, I think max was around ~24 ft?
- light single leg bound from 5-10-15-20 yard runups: ? x 4 bounds
- single leg horizontal jump from 5-10-15-20 yard runups: 3 x 1 @ 20 yard runup
-- was aiming to jump over 5 yards and land on the same leg, got maybe 4 yards?
- light single leg hops, same leg, sprinter arm swing: 1 x 20 each, 1 x 25 each, 1 x 30 each
- light single leg hops, same leg, double arm swing: 1 x 20 each, 1 x 25 each, 1 x 30 each

felt pretty good


run home:
- 0.84 mi in 8:27
- run slow and then build up and try to clear 2 steps (~8 ft?) each leg



Food

7 PM

- 2% milk



Food

9:30 PM

- mounds bar



Food

11:30 PM

- big spicy stir fry: grilled chicken, mixed nuts, tons of zucchini, brussels sprouts, olive oil, salt/pepper, lemon juice, rice, szechaun stir fry sauce
- 2 x watermelon slices
- amazing cookie
- water w/ lemon



Food

12 AM

- greek yogurt ice cream bar



Food

2:30 AM

- 2% milk



Stretching

- after training, tons of hip flexor, quad

- 1:30 AM - 2:30 AM
- everything, tons of hip, hip flexor, upper, hamstring



Session: Deep Tissue - Tennis Ball

3 AM - 3:30 AM

- went to town on hips/TFL, glutes, quads/ITB
- hit right side more than left; right side is much more painful.
- sooo much pain initially.. did several rounds and held it on spots for a few minutes at a time
- successive rounds were less pain, or no pain at all

got up feeling like a million bucks...................... flexing right hip - barely any pain (up to 10 minutes after, so far)

need to keep fixing my tissues.. this shit is ridiculous.





legs felt amazing today.. hip flexor feels like shit though.. it doesn't bother me when running/jumping/reactive, but when i stretch it, feels like it's thick/dead. hips don't feel so good either when stretching. felt them a bit while jumping.

training will be changing most likely, to what I did above.. need to focus on learning how to run 1-3 miles FAST, rather than putting in tons of volume.. ie, I need to build up my reactive abilities again AND learn to use my hips/glutes better while running.. stuff like that.. also need to improve ROM all over the place. So, volume should drop quite a bit and I should be emphasizing quality over quantity in everything i'm doing.

right hamstring tendon feels a little annoyed from the SL bounds.

this is what wrecked my right hip flexor/adductor several months back (but not to this extent, and lying on the couch relaxing):



so pathetic.. need to keep attacking this shit and try to get the upper hand on my joint mobility/flexibility.

no programming, weird day.

pc

I also got this pain in my left hipflexor, front area which connects to the quads. It's very tiring to dig deep into that area with your thumbs and the hip flexor contains so many ligaments crossing and everything. spent 30min or so just digging my thumb into it.
just keep at it. 

very sore today.. rest.



05/8/2016

Bio: Morning

last night's sleep: ~6 hours
last night fell asleep: 4 AM
wakeup = 10:30 AM
bw = 150
morning resting heart rate = didn't measure
soreness = calves, hamstrings, abs, upper back, shoulders, neck
aches = hips slightly, right hip flexor, left heel slightly
injuries = toenails slightly wrekt
standing desk (when on computer): none
feel = tired
water = drank a TON



Food

10:30 AM

- greek yogurt
- beet + tart cherry juice
- green tea



Food

12:30 PM

- sausage egg and cheese on a pumpernickel bagel
- chocolate muffin
- orange juice



Session: Recovery

4 PM - 5 PM

- ~1 hr of tennis ball deep tissue work
- tons of TFL, quad, ITB, glute



Food

5 PM

- half pint java chip ice cream
- while watching heat game
- nice combo



Food

10 PM

- huge stir fry: grilled chicken, zucchini, sweat baby corn on teh cob, white onion, various peppers, olive oil, salt/pepper, carrots, garlic, olives
- a TON of blue corn chips and fresh hot salsa
- greek yogurt ice cream bar



Stretching

throughout the day: mostly quad, hamstring, upper, wrists
- laid off hip flexors




funny how sore I am from that session yesterday.. figured i'd just rest and stretch/tennis ball. No reason to work through it.

got some programming done today but not enough.. but, partially due to my brain being tired from not enough sleep.. can't code as well with < 8 hours like I used too.. which is good, since I shouldn't be getting < 8 hours sleep.

actually pretty tired right now.. might be able to sleep early.

pc!

Are you doing only single leg now?

ya

And can you still dunk?

nope.. i haven't tried but with a max of 10'6 and avg 10'3-10'4, most definitely can't.

Wish that I still could jump off one foot too lol, too bad I messed up my knee jumping off one foot while being quad dominant.

damn.. how did you attribute this knee injury to being quad dominant?

I think my peak jumping off one foot was around 10'6 too, and I was able to dunk, but only kadour ziani style lol

ziani style is with a small ball or with grippy substance for your hand? lool

pc!

You know, I was thinking about the "ball wax thing"... why should ball grip be a limitation for dunking? If you want to see how high you can get, you shouldn't be put down because you used ball wax. That shouldn't be an issue. If you jump 8 inches lower because you feel the ball is slippery, how is that "cool" in any way, why should you struggle because of that?

So I don't have a problem with guys using ball wax when dunking. I've used it in the past but it made dunking "artificially". Hard to explain, but I would get "lazy" when using ball wax. Without the ball wax, I would have a "rhythm" about my run-up that I didn't have when I used ball wax, I moved differently. Interesting.

You know, I was thinking about the "ball wax thing"... why should ball grip be a limitation for dunking? If you want to see how high you can get, you shouldn't be put down because you used ball wax. That shouldn't be an issue. If you jump 8 inches lower because you feel the ball is slippery, how is that "cool" in any way, why should you struggle because of that?

So I don't have a problem with guys using ball wax when dunking. I've used it in the past but it made dunking "artificially". Hard to explain, but I would get "lazy" when using ball wax. Without the ball wax, I would have a "rhythm" about my run-up that I didn't have when I used ball wax, I moved differently. Interesting.

ya i don't mind it either.. unless people 'lie about it', that's annoying.

i still think lobs are more fun anyway, so palming a ball/using wax are futile at that point.

lobs are similar to wax.. many people don't respect lobs. "but can you do that off of a dribble???" etc etc. someone will always whine about something though.. "but can you do that in a game?!?" ... "but can you shoot a jump shot?!?"

must suck to think like that.

Quote from: Raptor on May 09, 2016, 03:03:51 am

You know, I was thinking about the "ball wax thing"... why should ball grip be a limitation for dunking? If you want to see how high you can get, you shouldn't be put down because you used ball wax. That shouldn't be an issue. If you jump 8 inches lower because you feel the ball is slippery, how is that "cool" in any way, why should you struggle because of that?

So I don't have a problem with guys using ball wax when dunking. I've used it in the past but it made dunking "artificially". Hard to explain, but I would get "lazy" when using ball wax. Without the ball wax, I would have a "rhythm" about my run-up that I didn't have when I used ball wax, I moved differently. Interesting.

ya i don't mind it either.. unless people 'lie about it', that's annoying.

i still think lobs are more fun anyway, so palming a ball/using wax are futile at that point.

lobs are similar to wax.. many people don't respect lobs. "but can you do that off of a dribble???" etc etc. someone will always whine about something though.. "but can you do that in a game?!?" ... "but can you shoot a jump shot?!?"

must suck to think like that.

First of all... What is ball wax?  Is it stickum?  Or something better?  I don't think stickum is that helpful...

Personally I think it all depends on why you like dunking.   For me the best dunks follow the Michael Jordan rule for dunk contests: must dribble, no lobs, no traveling. 

I can appreciate other dunks though, I just appreciate them in context.  I don't love self love where the athletes goal is dunking from as high as possible because it's just a jumping contest at that point...  I like jumping high but really dunking can be so much more multi-dimensional as a sport than just jumping ability.  Jordan Kilganon certainly can't jump as high as Daniel Kabeya but he is a much better dunker.   I can get my hair to the rim but I can't do a BTL dunk on an 8 foot hoop.  I appreciate the skills Dunkers have as much as their ability to jump. 

That said my list of dunk impressiveness goes "no travel dunks" >>>> "partner lob" > "self lob" >> traveling dunks >>>>>>> partner hold. 

I prefer partner lob slightly more than self lob because it is a more realistic part of the game but I think the self lob is a really valuable tool that I wish I had and allows you to really get good dunk practice.  Any lob is better than the Dunkers where people run the length of the court w out dribbling... Michael Jordan's ft line dunks were so cool cause he didn't travel. 

https://youtu.be/sUz3ZYfoNxo

But the worst dunk of all time is this new partner hold bs.  Where the guy holds the ball on his head, his partner boosts up on the ball to climb over his back and then dunks it.  I mean.... Cmon!  This isn't a dunk!  This is literally climbing a wall and dunking!