Sun 1:30amFeb 17, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 405s315 x1 x1
365 x1
405 x1 x1
Chin Full ROM - Neutral Grip - BW pull to sternum- BW x10
Dip Full ROM - Shoulder Width- BW x20 | 10.10
Daily Calf Raise Smith - paused reps top/bottom holds - MaintenanceHeavy - Low Sets / High Volume - Clustered Reps- 495lb x0 - leg press. rest
* worked OT for the sat night 7pm-8am. did not lift after work, not even at home. the single night shift drained me a bit. slept 8-1pm and went to gym for the warmup workout. the weights felt lighter than most morning workout and thought about going 405+ at some point. 1st 405x1 felt at least 15-25lbs heavier like always for the 1st workout of the day. saved the top set for later.
-------------------------------------------------------------------------------------------------Sun 8:30pmFeb 17, 2013
Dynamic warmups - loaded paused rep full squats, paused reps backupSubmax Volumes Goal 425s315,365,405,455x1 BW 192-194lb
425 x1 x1
Chins Full ROM - Neutral Grip - Maintenance- BW x10
Dip Full ROM - Shoulder Width- BW x20
Daily Calf Raise Smith - paused reps top/bottom holds - MaintenanceHeavy - Low Sets / High Volume - Clustered Reps- 495 x0 | leg press. rest
* doing more hamstring static stretching post workout. long holds with the 425s are tiring my hams. i can feel them pulling on my lower back when i'm fatigued. little strain on my lower back. just annoying, and nothing close to an injury. 455x1 got up routinely again.
Seemed to get through the sticking point a bit easier than the last vid you posted.
I cannot wait to see what your vert is going to be like.
Going on an intense plyo phase soon?! I would really hate to see you get injured before you can reap the benefits of your strength!
concentric is very smooth if i don't come to a complete stop at the bottom. it will still look a pause rep form certain angles but i don't really get to a complete static hold. i do these most of the time for the top 455, but was able to get the same weight from a complete stop. noticeably harder but still got it up.
i'm not doing any high intensity jump drills. i'm good with 10-15% jump squats and 2-hand SVJ dunks.