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oh, fair enough. nah, your dorsiflexion is great. don't worry about it.

I do vaguely remember reading somewhere that stretching the front of your ankle will help loosen up that tissue or something and allow even greater dorsiflexion than before.

Bullshit???

Great squat but the best part of the video has to go to the "fuck yes" at the end.

Gym was closed yesterday due to the storm. I maxed out 3 days ago. So i've been inactive and recovered.

I'll test out my vertical today and see what I'll be jumping... cant do running jumps tho, its volleyball day at the gym. they take up the whole court.

Week 44

Thursday - 01/29/14
190.2lbs | 14.5% bf | 62.5% H20

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Back up sets will be 3x5, 3x6, 3x7, then 3x8.
135 x 5                         >> I prefer steady improvements rather than aiming for as many reps as possible and getting 8,5,2 or something.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 5
315 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 10

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Damn I dropped a lot.
135 x 5                     >> I'm aiming for 3x10. I've decided to keep doing sets till I hit 30 reps total.
155 x 3
195 x 1
235 x 1
200 x 10
200 x 7
200 x 6
200 x 4
200 x 2

Incline DB Press
65's x 12                     >> 60sec rests.
65's x 6

Standing Ab Crunches
90 x 15 PR
90 x 12 PR
90 x 10 PR

Did some jumping beforehand. Didn't get as high as I wanted off run ups to be honest. Almost two-hand tomahawked a women's ball though. I got high enough for it but kept missing.

As for standing jumps... I can touch the rim with two hands. With one hand, I surprised myself and got the bottom of my palm on the rim. After two weeks of practicing standing jumps, I should really be able to get my wrist to the rim.

This calculator http://www.higher-faster-sports.com/verticaljumpcalculator.html (405max, 190bw) puts my standing vert at >35" and I'm nowhere near that. I have shitty movement efficiency. I have barely jumped in the past year. But that's good -- it means I can potentially jump much higher with practice! On top of that I was pretty bad with my arm swings and stuff.

I think I hit a 30" standing vert today. I need to measure my reach accurately though.

On another note, I finished my cut. I'm at 190lbs. I will probably bounce between 189-193 though. I know that going to maintenance cals right now will immediately bump me up to 193 or so from the water weight and glycogen storage. I would like to stay at ~190 for a good two months or so at this point. I want to regain the little strength I've lost in the last two months.

uh, aren't you the same height as me? your reach is probably a little higher because i've got shortish arms but not THAT much higher. i touch 7'6 standing still, which means bottom of palm at rim is about 35-36".

I'm 6 or 6'1. I remember having slightly short arms for my height when I was in high school at least. I think my reach IS 7'6 actually.... I'll measure anyway.
if I have a 35" vert already then i can probably hit 37" with some practice. I've always been more plyometrically efficient (remember when i used to be a weak ass 1 leg jumper but still dunked easily) so i benefit a lot from relative strength gains.

wait wait wait. 37"? thats so close to 40. that cant be. Thats nuts! I may have a 7'8 or 7'9 reach.

Damn T. Rex arms

I'm 6' with an 7'11/8' reach lol.

Just measured my reach at 92" so lets call it 93" in converse sneakers.

Rim touch - 27"
Bottom of palm - 33"
Palm over rim - 35"

Pretty sure I can get my palm over the rim from a standstill. Just need more practice. Ill be trying twice a week from now on.
And from what I remember, my running vert was about 6" higher than my standing. I could potentially be at a 40" running vert after lots of practice!!!

Im still focusing on gaining some more relative strength though. Im a bit addicted to it.
Currently: Squat 365x3, 405x1 @190lbs
Short term goal: Squat 385x3 @ 195lbs or less.
Hope to get there by June. Im 100% certain I could jump 40" running at that point.

Week 45

Monday - 02/03/14
190.2lbs | 14.2% bf | 62.5%


-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
315 x 1
355 x 3
355 x 3
355 x 1
315 x 6

Bench Press
45 x 15                              >> 2min rests.
95 x 8
135 x 5
185 x 2
225 x 1
200 x 8
200 x 6
200 x 6
200 x 5
200 x 5

Calf Raises
+90lbs x 5                           >> 60sec rest.
+180lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 7

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 3
40's x 1
35's x 12
35's x 8
35's x 6

What a horrible workout. Couldnt even do all my calf raises. My upper body strength has really dropped. Squats not so much. My deadlift has probably dropped a good amount by now too.

No way I could do full body workouts right now. I'm sleep deprived and dropped to 188lbs!!! My 190.2lbs morning weight was before taking a shit. Later at the gym I was 188lbs.


I do look cut as a mother fucker though 

I'm switching to an upper/lower split as my schedule is a little erratic. Upper/lower gives me more flexibility than push/pull. I can do more days in a row of upper/lower because it wont make me squat and dead day after day. I'll have rest in between.

Officially starting maintenance now. I want to stay at 190-192 for a few months and slowly build my strength back up to where it was before I lost any.

Going to have to figure out how to change my squats and deads though.