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Everyone is changing their journal title now. We'll never be able to find each other's journals again. YOU SEE WHAT HAPPENS, FLANDER?!?!

Posting this on the way to work, right after the game...

Short of ppl as usual, played almost entire game.

Got in some jumps after fulltime. Teeheehee got almost my entire palm over, mayb an inch or less to wrist, on every jump after gettin a few 'warmup' jumps in. All felt easy too, like they were submax, so I'm happier by abit now..

Pity the next time I get to the same court is in 2 weeks time..

well this is good news.. i'll post the next two workouts later tonight, but what days can you lift? it would be good if you could do like a sun/wed so we can full body it, plyo + singles + some upper work.

is that doable?

peace

games are on sat right? changing it up SLIGHTLY, monday will be the best day for jumping.. sat should be alright too, but monday should be good.. i dropped some upper volume from day 2, included dj's there also.. dropped some extra reactive volume from day 1.. we might possibly throw in some extra msem singles on day 2, but lets see how this goes for one week.. very important, get that max jumping in session 1, if you don't though, get it in on thursday's session.. we need 2x/week, ie, mon/thurs, mon/sat, thurs/sat, etc.. one of those.. preferably mon/thurs or mon/sat.



Day-1: MONDAY
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: 24" @ 4x5

- REA SQUAT: 3x3 : 85kg?
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (140kg+?), 1min rest between singles

OPTIONAL
- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's <--- GET FIRED UP

- DEPTH JUMP: 24" @ 4x6
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- S1: PUSH-1: BB Flat Bench Press :  1 x 5, work up to a heavy 5
- S1: PULL-1: Seated row (pause 1s) :  3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups :  3 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH





peace man

havent had time the past few days to write down wat i did...

got a bench PR, DJ PR.

normally i get like 1 joint of my fingers on the ceiling, managed to get like 2 joints for 5-6 times total.

gonna go test vert later if possible, hoping for a PR in that too haha...

whoa, nice, been wondering where you have been.. sounds like you are ready to hit some nice PR jumps, hope so.

peace!

I dunno wat to say really.

Slept 4 hrs, went to work. Headed to court, the pr rim one, some casuals were organized.
Cos there wasn't much time left, I cudnt do my usual warmup of leg swings + glute bridges. Only got some swings in.

Then first possession this big dude ran into me, his knee drivin into my quad. Of cos it hurt, and it felt slightly sore even then.
My legs felt weird too haha, like my calves weren't there. Nv felt like tt before haha.

But well... Fwiw, I was able to match my pr, entire palm over. And I hit it like 5 or 6 times, almost consecutively. Wasn't able to get any higher.

you matched your PR *AFTER* that collision into your quad? or before? to me it sounds like after? if after, those matched PR jumps become damn good considering your sleep and that thigh injury.............. it's safe to say you would have DEFINITELY PR'd if that is the case.. if not, still a good jump session.. hope it was the former & hope your leg is fine soon.

???

pc

yea got those jumps after the knock...
a day later, im still feelin the big fella's knee haha... bummer.

interesting................ dammit.

gotta work arnd that and work the upper body tmr, and do a lesser vol lower body workout on wed, considering how i got a company tourney game on fri, and how i always take 3 days to recover from a leg workout.

ya man rest the legs until you recover a bit more from this, you should be alot better by wednesday i assume..

its weird, i always jump like shit at the high court at the company gym, but the pr court has always treated me reasonably well.

sometimes a high rim/goal like that can really shut you down, try thinking about getting more of your hand over than just touching it etc.. on 10', think about getting mid forearm, on high rim, think about getting half of hand, etc.. look a few inches above that rim, don't set your eyes right on the rim.. it's off & on though, sometimes it just looks too daunting, but other times it really helps you get up a bit higher.

forgot to mention that on a whim i tried out my SLRVJ, also after the knock. got 1-2 inches both tries. and now that im typing this, i just realised that the fella ran into my left leg, my jumping leg. cant wait till the next time i get to hit this court again.

damnnnnn...... that sounded like a promising session.

pc, heal up quick.

week 51
strength upper: thurs

warmup, prehab
sprint warmup

Depth jumps: 4 x 6
MR tucks: 4 x 10

s1: bench: 5 x (65, 75, 85, 92.5)
1s rows: 5 x (70, 75, 75, 75)

s2: incline DB bench: 3 x 5 (30)
weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: pulley tri pushdown: 3 x 8 (34, 36, 36)
EZ bicep curls: 3 x 8 (20, 25, 27.5)
shoulder matrix: 2 x 8 (5, 7.5)

OHP: 1 x 22 (empty bar)