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More win in this post. No ankle rehab cause I had PT this morning. Some new exercises, more intense than before. Actually challenging.

warm up
row @easy pace x5mins (~1150m)
mobility

work
trap bar DL 3x8x265
step up 2x10x135 -- will add weight next time, just getting used to the movement
circuit x3
--pull ups x6
--leg lowers x12
--push ups x20
--physio ball hamstring curls x20

cool down
stretch

Also, tonight I saw "The Secret in Their Eyes." It won the best foreign film Oscar this year. Argentine movie (my roommate is Argentine and found out it was playing near here so...). It was absolutely fucking awesome and you should all see it.

Thanks vag! Still can't jump, though. Gonna ask the PT about it tomorrow. Soon enough we'll see whether my lifting improvements will mean that I can grab rim net 

Thanks vag! Still can't jump, though. Gonna ask the PT about it tomorrow. Soon enough we'll see whether my lifting improvements will mean that I can grab rim net 

I had a bad ankle sprain on December 2008. I could walk normally even the next day but whenever i tried to push ( jump or sprint ) it would hurt like hell , maybe re-injuring!
I had to be really patient , in the beginning i wasnt , i would want to try to jump to see where i am and that would throw recovery back. After 1 month like that i decided to stop , i never jumped again , i was lifting normally , doing some self PT at home etc.
Finally , i went on a jumping session at end of April 2009 ( 4 months after the sprain ) and BAM , i was better than before.
It wasnt at 100% yet , but every week it was improving. So what im trying to say sharing my experience is be patient , dont push it until its ready , keep PT and lifts and when the ankle heals the vert gains will be there!

warm up
foam roll x25 mins
row x5 mins, ~1150m
mobility

work
bench 3x165, 3x185, 10x195
BOR 3x10x135
circuit
--squat
--a bunch of other crap that I forget but I took it from a Dan Pfaff circuit. Took about 15 minutes.

cool down
stretch

Thanks dude. 

Using the same calculator I get an estimated 1RM of 260, or a bit over 1.5xbw. Gonna have a couple of days for real testing soon. Probably should pick a day to work toward so I'm gonna go with August 16 and 18. That's 18 and 20 days from today. First day for jumping and main lifts, second day for endurance/work capacity tests. Assuming I get the go-ahead from the PT for full-on jumping. I want to know maxes for:

--DLRVJ (and maybe SLRVJ on each leg if I'm feeling like I need a humility check haha)
--SVJ
--20m and 40m dash
--trap bar DL
--bench
--max pull ups
--max push ups in 60s
--max inv rows in 60s
--beep test score (got 11/3 the last time I took this, which is "very good" according to topendsports.com but "very not good enough" according to lbss.com)

Work going forward will obviously still be focused on vert but I'd like to know all those things.

Can you sprint right now, or is all high impact foot stuff off the table?

All off the table until at least next week. My ankle feels strong enough to sprint but I'm trying to actually do what the PT says this time around, instead of trusting my own obviously untrustworthy self-perception. That means nothing high-impact until at least next week and maybe the week after.

Thanks dude. 

Using the same calculator I get an estimated 1RM of 260, or a bit over 1.5xbw. Gonna have a couple of days for real testing soon. Probably should pick a day to work toward so I'm gonna go with August 16 and 18. That's 18 and 20 days from today. First day for jumping and main lifts, second day for endurance/work capacity tests. Assuming I get the go-ahead from the PT for full-on jumping. I want to know maxes for:

--DLRVJ (and maybe SLRVJ on each leg if I'm feeling like I need a humility check haha)
--SVJ
--20m and 40m dash
--trap bar DL
--bench
--max pull ups
--max push ups in 60s
--max inv rows in 60s
--beep test score (got 11/3 the last time I took this, which is "very good" according to topendsports.com but "very not good enough" according to lbss.com)

Work going forward will obviously still be focused on vert but I'd like to know all those things.

nice.. alot of those are intertwined so, results in one will have some effect in the other.. it's a good performance profile for this next phase you'll be in.

peace!