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Week 3 get strong

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  3/5  left hip still Bothered but felt better.
3) STRETCH/ACTIVE RECOVERY-  good foam roll and stretch. 
4) DIET- 3/4

For warmup did the band exercises that Gukl recommended(http://youtu.be/SE-yVP691SA) and WOW helped big time feel for minimal impingement. Still am going to keep squats above parallel for the strength cycle from here on out. About a "2/3" squat i would say similar to what Joel smith precribes in this post http://www.just-fly-sports.com/three-squat-variations-for-athletic-power-and-vertical-jump-development/   I also used a box just for reference IE as soon as I felt my leg getting close to box that was the depth

2/3 Squat up to 3x5 275. Owned this pretty easy and form felt good with feet pretty much facing forward. Used a box for depth reference but still a normal squat didn't actually "sit" on squat powerlifting style. Hip didn't bother. Bar speed fasf.
MEBM- 2/3 squat 225 x20  felt it real good in the quads and glutes too

GHR 3x12 body weight

Pull-ups x12,x12x8 


Some upper body and calf work

Yoga- did an hour long class felt good

solid

Hey man, just remembered when my hip flared up compression right at the top of the thigh helped to a decent degree. As in like tight ace bandage or something. I've seen a few oly lifters like pat mendes and Scott hisaka do something similar for hip problems which is where I got the idea from but may be worn a try!

On vacation for two weeks traveling to Germany belgium Austria Italy Switzerland. Sweet.
Been doing body weight stuff and left hip feeling great. Going to a local gym today or tomorrow to get a squat and jump session in for sure. No shoes so going to use the 2.5lbs under heels.

Starting the "7 day vertical jump cure" routine for the duration of vacation and will find a squat rack Atleast 4x ! 

Switzerland is a great place to live indeed. What places are you going to visit in switzerland? Maybe I can give you a few suggestions.

heck of a holiday.  successfully visited 20 different countries this year so thats cool. Also hip is feeling a TON better going to keep doing prehab type movements and monitoring how it feels.  downside is i did minimal workouts and my weight is still WAY higher than i need it to be.  goal is to get below 190, get strong, and get high.
back at it

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  5/5  hip not bothered and absolutely no sorness
3) STRETCH/ACTIVE RECOVERY-  none really
4) DIET- 4/5 almost a perfect day and stayed under my calorie count
5) WEIGHT- 208.5

Decent Warmup got sweaty shooting a few jumpers and such. 

jumps at rim about 4.  Just a rim touch didnt want to go all out first day back and floor of gym still sucks


adductor "good girls" 3x15

pullups- 3x9

squats- 185lbs 2x5, 1x20 

GHR- x 30 reps

a few curls


overall decent day didnt kill myself first day back so should still be productive in gym on monday.  Need to make sure im playing pickup or doing some sprint conditioning type training 2x per week a long with some easier cardio a few times a week as well

Was tempted to workout on Monday but DOMS was too much. Mainly glutes quads and upper back. Real nice. Diet was decent. Did get a little bit of walking in so that was good. Diet was decent 207 in morning been staying under my goal calorie count

5 Jan 16

1) SLEEP - 8 or so hours 
2) PHYSICAL STATE-  4.5/5  no soreness felt pretty good
3) STRETCH/ACTIVE RECOVERY-  none
4) DIET- 4.5/5
5) WEIGHT- didnt weigh in

Decent warmup including some jump shots, a few low intensity sprnts, and hip band drills

adductor good girls 3x15

squats- 215lbs 2x5, 1x20 

GHR- x 30 reps

pullups 4x10 varying grips


good workout, need to keep pushing the diet #1 concern is losing weight while maintaining/gaining muscle slowly.  also need to make sure i am playing pickup for cardio benefits+health benefits+calorie burn+fun.

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