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Quote from: LBSS on May 20, 2012, 06:39:10 pm

- DL 1 x 365 
lol. goofing off.

Nicely done. 

Has your deadlift gone up with your squat?

haha thanks man.

would have to check but i don't think i've trained DL in more than two years. so yeah, any gains i've made have been from squatting and whatever else.

BW = ???
SORENESS = lower back a little bit
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint 4 x 10y
schnell

- DLRVJ x ~15
best since before vacation. at least two jumps at 33-33.5, all above 31.5, most around 32. of course, now i'm leaving for three weeks. well, here's hoping the gym in islamabad pans out.

- LL/RR bounds 3 x 8e
pause and reset between legs

- power snatch/drills
technique PR, starting to feel a little better. still using negligible weights. had to workout next to the basketball court (there are platforms out there) because the weight room was jammed. hot and humid. sweated all over the place, almost slipped on the platform a couple of times.

- squat MSEM 2 x 3 x 325

- stretch

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = what...is...time...

- warm up
lots o' jump rope, made some kind of breakthrough on crossovers. effortless today for some reason. hurray.

- SS1: leg press stack x 10
- SS1: ME SVJ x 4
- SS1 info: 3 rounds, 90-120s between exercises/rounds

- MR half tuck 3 x 20

- SS2: pull up x 5
- SS2: dip x 10
- SS2: leg raise x 10
- SS2 info: 3 rounds, 30-45s between exercises/rounds

- stretch

good to get the blood flowing a bit. hopefully tomorrow will end reasonably on time and i'll be able to get over to this real gym and squat. knock wood.

went to "trims fitness fort" today, in the jinnah sports complex, which has a 49,000-seat stadium and what seem like some (former?) national facilities for squash and gymnastics. there was a football (communist) going on in the stadium but only about 15 spectators, including my driver. local teams, i guess.

the gym itself was more ghetto than i was expecting given what i'd found online but whatever, it had a squat rack. not sure how heavy the bar was but best guess is 10kg. it was a bit awkward at first cause nobody spoke much english and the place was mixed-gender, which threw me for a complete loop. anyway, on with the show:

BW = ???
SORENESS = moderate glutes, chest
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- jump squat 2 x 3 x 50(?)kg

- squat 3 x 10 x 110(?)kg

- SS1: DB OHP 10 x 13.5kg/e
- SS1: pull up x 5
- SS1: decline situp x 10
- SS1 info: 3 rounds, minimal rest between exercises and rounds

had the worst/weirdest night's sleep last night. was super tired by early evening so fell asleep at 7:30. woke up at 8:30, no problem. but was still tired, so lay back down for a little bit. woke up at 1:20 AM. god damn it. took some benadryl, fell asleep again at 2:30, woke up at 9 with a headache from the benadryl. at least i slept through, today would have sucked to the utmost if i hadn't been able to go back to sleep. so 11 disjointed hours of partially drug-induced sleep. and a headache all day today as a reminder. ugh. also i had diarrhea from some fruit (i think) over the weekend and through monday and yesterday i had a freaking hemorrhoid. never had one of those before. it's a treat, let me tell you.

anyway, head hurt too much/was too foggy to do a real workout today. still made it up there, which i'm pleased about. better something than nothing.
 
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high

- jump rope/stretch/calisthenics x 30 mins

better something than nothing.

haven't worked out the last three days. on friday there was too much to do before leaving, then barely slept, was in transit (islamabad to kabul), then spent the day completely wiped out. slept well last night but was kept late at work because the driver had left and i had to wait for him to come back before i could get back to the hostel. now it's 8:15 and dinner ends in 15 minutes -- who the fuck ends dinner at 8:30? so it's work out or eat an as much as i want to do it i can't not eat dinner.

damn it.

ended up having a work dinner last night and then doing more work after i got home. 

i've been thinking about what to do when i get back. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i know i haven't lost ten pounds like i did in afghanistan last year. that was bad.

at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. without further ado, draft plan for the summer:

warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, tuck jumps, etc.

transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):

MTW(S/Su)
- DLRVJ/depth jump x TF
- MR half tuck 3 x TF
- power snatch/drills
- squat 2-3x5-8
- Core, UB superset/circuit as I've been doing them

then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:

MON: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Calf raise 3x20
- Hip thrust 3x10
- Core, UB superset/circuit as I've been doing them

TUES: Track
- ME sprints 3-6x20-50m
- DL bounds 3x8
- LRLR bounds very submax 5x8-10 (i am so bad at these that i literally can't go ME)
- low-volume interval sprints

WED: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Jump squats 2x3
- Depth jumps 4x4
- Core, UB superset/circuit as I've been doing them

FRI: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

SAT: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

SUN: Jumps
- 6+ of each jump (more effort than Fri)

once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.

i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after. 

i really need to get my brother's bike back in action and start using it.