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The flips get addicting. They make you feel like a boss.  Only downside... my legs hurt almost as much as after my squat days right now, my calves are more sore, and I'm pretty sure my abs haven't felt this awesome/sore in a really long time.

awesome.. the landings are pretty intense on flips and variations, because they are torsional.. rotational components etc.. so ya, i can see them really hitting you hard from a force absorption standpoint.

nice

Back tuck is sick. Nice work. Post vid.

<a href="http://www.youtube.com/watch?v=cz6v-bJ2eNE" target="_blank">http://www.youtube.com/watch?v=cz6v-bJ2eNE</a>


Video quality from my phone is pretty gross. I may replace it eventually, but there it is. My first day landing a back tuck. On the best of the ones I did, but it was decent. Later I was getting higher and I was told I might be able to do a standing full. Who knows. Adding a full turn to that would terrify me, but I learned it it would be amazing.

nice!!!

Thanks!

So.... I donated blood yesterday.... that was interesting. I think my veins dilated a bit much before the needle was put in. Nurse stuck it in really fast. Hurt like hell, but she said if she hadn't done it that way it would have squirted blood on me. I felt fine throughout it, but when I was done I almost blacked out. My body went kinda cold and I felt all my extremities vibrate from the blood loss (not shiver, mind you, I was the only one that could feel it). I've never reacted so badly. My arm's never hurt so bad afterward either. Later in the night, when I took the bandages off, I noticed I was really sore and had some deep bruises or slight internal bleeding. I think some other blood vessels might have broken and that's why I reacted so bad when she took the needle out. Ironically, during the donation, when they were taking my blood, I was the most comfortable I've been. Regardless, normally I could jump up and down right after and feel fine... not yesterday. I'm gonna take it easy until Monday when my arm doesn't hurt and I feel a bit better.

i've never given blood, i'm a sissy, i'll admit it.. that sounds like a weird experience.

Leg soreness is almost entirely gone. Core/upper back/shoulders are still sore from from all the handstand work I was doing yesterday morning and all throughout the day before. Core especially. I'm gonna keep that stuff up, the balance and coordination required should transfer well into my hurdle form and consistency.

Monday 11/29/2010:

-Warmup
-Double leg bounds: 4x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 3x5 w/185 lbs
-GHR: 3x6
-BB Calf raises: 4x10 w/155lbs.

-Cooldown + Stretch
-PWO Shake.

Abs were killing me during the bounds because of the way they stretched out in the air. Still no clue how they're still hurting, but it's gotten better throughout the day. Decided on keeping the squats a bit down since I haven't lifted for almost two weeks. Just after my warmup sets I started thinking about Lance's article on putting all your effort into every rep, every set. 185 was almost bouncing off me. Still glad I kept it down though. Gave me a chance to work on depth/form.

Indoor track starts next week. I'll keep all my sprint stuff posted. We may have to redo my lifting routine to better fit sprinting and hurdling every day of the week.

ya man we'll probably have to shift into more of a maintenance strength routine, with an additional heavy yet low volume MSEM session to push strength (using very low volume) ; no soreness/low fatigue but can still make good gains in strength.

pc

Backflip...sweet...

Perhaps after I dunk I will try to learn to do that. Pretty badass.

Thats "Story Of The Year" and the song is "Our Time Is Now"

Didn't get a chance to fill this out yesterday, so here it is.

Wednesday 12/1/2010:

-Warmup
-5x10 yard sprints.
-Single leg bounds: 5x5

Sprint accellerations. (indoors. One lap ~ 120m
-1 lap jog
-1 lap 70% (fast-ish run)
-1 lap 400m pace. (actually slightly faster)
-1 lap walk
-Repeat.

-Bench Press: 3x5 w/125 lbs. (explained below)
-One armed dumbbell row: 4x5 w/45 lbs.
-Cooldown/stretch
-PWO shake

So that bruise from after donating blood... it didn't feel to good after my sprints. I kept bench in but I went up until just short of locking out my arms on any of the reps because it was too uncomfortable. Had to skip pullups/dips because the griping was becoming painful.

Showed my coach today and told him what happened. He said he already wanted me off anything the next couple days before indoor starts, but that was one more reason I should just chill out until indoor starts. Says he wanted me fresh and fully recovered to hit it hard Monday.

Being in the military for a long time, he's done IV's and other injection type things for friends. He gave me two possible explanations, of which the first sounds more likely since it was when I had the most pain... either they went to far and puncture through the other side of my artery when the needle went in, or on the way out the needle scraped the bottom of it and cut it open. Either way, it's probably arterial puncture. He said the veins really aren't that hard to break, they're pretty tough... but not that tough.

So basically I'm out until Monday... FFFFUUUUUUUUU...... I told myself nothing was gonna slow down my training this year like my shoulder did last season. Hopefully it doesn't get any worse. I'll try icing some more. I can only hope it's at least mostly healed by Monday. (I'll also try not to do anything stupid to make it worse.  )