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the monday workouts leave me really sore for tues, the groin gets killed bad and i honestly cant jump anything good.

i jump on weds before and after the weekday games, probably about 10-15 at most unfortunately.
and occasionally on fris.

so i've been following the workouts, but the jumps, really not 3 times a week.

the ankle is still abit buggy. i can jump, but when i flex the foot out, and flex my toes, there's this grating noise.


but i still wanna train for vert, and i tot mayb i can move on to a different template.

can you come up with something for me pls lance? 

Jumped/shootaround in the mornin. Jumped like crap.
I usually jump shit on concrete courts tho, not sure why.
Like seriously crap stuff. Max efforts mayb on scraping rim on rvj.

Fast forward to evening. Weekday game. Got to courts half hour before start.
Rim was 298cm, reach was 220. To touch rim would be 30.7" according to my iPhone convertor app anw lol.
Factor in shoes, I wore adizero roses 1.5, pretty low to the ground methinks, so to touch rim would be abt 30 inch, if shoes are 0.7 inch.

SVJ: Got abit of fingers over, so I would say abt 31", got it like perhaps 3-4 times. Stoked.

RVJ: got a few times of some palm over, I assume each finger joint is 1inch, so abt 34-35".
        Seriously pumped abt this, jump was effortless. Got abt same ht twice.

Was thinking a few more jumps and I just might equal my old pr of entire palm. Unfortunately refs started blowing and asking ppl to gather up. After the game, tried a few more jumps, were crap though.

Thanks man! U've been giving me help since day one, hopefully I'll get to 40" asap and do the community proud!

To put things in perspective, kingfish 40" SVJ is even more eye-popping fucking crazy now.

Lance, I'll likely only do some lunges and rdl this week and the next, right hip socket slightly bugging. Gonna be jumping.
Then next weekend I'll be gg off to krabi and bangkok for like 5 days.

Can u take me under ur wing and make up a template for me again?

pics as of Dec 2011. weight fluctuates between 70-71ish kg now.

weight was 63 when i started lifting 2 years ago, so abt 8kg, or 18lbs of weight gained. probably not as good as can be, but i'll take it.

week 101
warmup, prehab (shoulder, cobras)
tempo runs: 2 x 4
ankle hops: 3 x 150

s1: OHP: 8 x (30, 30, 35, 35, 40, 40, 45, 45)
s1: pullups: 8 x 8

s2: DB bench: 8 x (20, 20, 30, 30, 30)
s2: machine rows: 8 x (35, 45, 55, 65, 75)

- gassed, couldnt do the 3rd superset trifecta.
- legs and back sore as fvck


- haha andy, that night was different. xmas eve, not a single soul was in the gym, had the entire place to me and my colleague.

Week 102 thurs

Warmup, prehab*
Sprints: 3 x 20m submax
Ankle hops: 3 x 200

Squat: 5 x (70, 80, 90, 100, 100, 100)

S1: ohp: 8 x (30, 30, 35, 35, 40, 45, 45, 45)
S1: pullups: 8 x 8

S2: bench: 8 x (60, 70, 80, 80, 75, 70)
S2: machine rows: 8 x (45, 55, 75, 75, 75, 75)

S3: tricep pushdown: 8 x (34, 36, 37, 37)
S3: ez bicep: 8x (10, 12.5, 13.75, 11.25)
S3: rear shoulder raise: 8x (10, 9, 7.5, 7.5)

Leg raises: 2 x 15

It's hard for me to squat with a closer stance, and with my feet pointing more forward on top of that...