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Lol yea a little stuffed bear that said get better or something on it. It was at the front of the store as I was checking out with the ice cream so I grabbed it. Impulse buy....sure, but she liked it.

Tis true. Most make you wonder how in the world you missed them lol!

You could try leg presses. Because the leg press is a more stable exercise than a squat, then the protagonist muscle (the quad) is hit harder.

Seems I've been lazy updating...so I'll do them all at once.

Monday June 2 2014

BW: 181 lbs.
Good energy, ready to get back in a routine for sure.

Dynamic warmup/some jumps

Squats:
(warmups) 135x5, 225x5, 275x1, 325x1.
(workset/+120 bands) 275x5, 275x5, 275x5, 225x8.
Going to keep the heavy top single a little light until my form comes back a little better, also planning on focusing on explosive reps during worksets vs grinding even if it means using a lighter weight.

Calf Raise on leg press:
450lbs: x12, x12
500lbs: x10
(SL) 230lbs x12.

Hypers:
45lb: x10, x10, x10.

Finished with some lunges and stepups along with some core work.

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Tuesday

Morning: back/bicep/core workout

Evening: 2 hour bball workout, legs were jelly for jumping, finished session with 15mins of jumps. Consistently getting 39-40". SL stuff was awful.

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Thursday

1 hour long bball workout followed by a few games of pickup and some jumps. Legs felt better but jumps were still right at 40"

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Friday

Morning: 1 hour of skill work for bball and 15 mins of jumps. Jumps were WAY better today. Consistent 42" on the ME stuff, SL efforts were also better. handful of SL dunks went in cleanly. Not bad. Had one jump on a lob that I exploded on, felt like back in January, difference was definitely in the run up. My approach has been slow lately but this one was very quick, in and out of plant was fast, full triple extension was felt (i havent been feeling much "pop" from my ankle extension lately) and the jump was substantially better. I carried so much momentum into the jump I had to hang on the rim to change my trajectory to land. next jump was back to par for the day. :/  Im pretty sure where I'm lacking is confidence in my plant speed and getting a good toe off. Both should be fixed as I jump more and my mind sees that my achilles will be fine I think. Just going to take reps and time.

Night:

Deadlifts:
(warmup) 135x5, 225x5, 275x1, 325x1. 325 felt easy, very quick. Surprised me.
(workset) 275x5, 275x5, 275x5, 225x8.

Circuit x3 of BSS (140lbs x5 per leg), 70lb jumpsqauts (5 reps each),seated calf raise (120lbs x12, I SUCK at these lol), and ham curls (120lbs x12).
I missed chest and tricep workout on Thurs so i did a quick set on incline bench and some tricep pushdowns. Next week I'll hit it harder.


Good week overall.

are you more aware of ankle extension on SL jumps than DL, in general?

Oh, also, while I'm doing some rare thinking here (lolol). In training, say box jumps (standing, no runup) there is a noticeable positive correlation when I focus on ankle extension. Probably to the tune of 3-4". 

Yea, there are a lot of cues. I usually stay cnetered/chest up and have good approach speed so this was one of those other pieces to the puzzle. I do know that putting it all together feels VERY different than a 'normal' jump. It feels so explosive.

My ideal runup I'd say is 3-4 steps with increasing speed, long plant step keeping chest/head up, and having full triple extension as soon as my left foot touches on the plant (RL plant). When I do those things perfectly it always translates to a good jump.