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Must decide what i wanna do, current setup is a little confused, it is neither strength nor performance oriented, trying to have a little bit of all mixed in. That may not be necessarily bad, just gotta be sure it is what i wanna do and not just doing it because i am used to it.

Got my answer, i want more emphasis on strength for the next ~3 months, transitioning to utilizing it around Feb-March together with cutting.

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5 December 2015

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@50kg
3@60kg
3@60kg
-I think i will skip top sets ( 3RM attempt ) for a while in o-lifts and add more 'heavy' 3s.

ATG PAUSED SQUAT:
5@85kg
5@85kg
5@85kg
MEBM SQUAT ( no pause ) : 20@70kg , ties
-Same reps/sets/loads but better form at paused ones, more strict pauses too. Upping next time.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )
10@18kg each hand ( +1 rep )
-Nice.

SEATED REAR DELT FLY MACHINE:
12@80lbs
12@95lbs ( +15 lbs ) ,
11@95lbs ( +1 rep )
-Very strong.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW
8@BW ( +1 rep )
7@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Kinda weak here. Although 24 reps in 3 sets ties 

SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg ( +1 rep )
-Strong.

 

I wonder what your soreness be after that 15 reps set of RDLs.

Practically none, lol, that was a nice surprise. There is some hamstring soreness but minimal and some lower back tightness/stress, also minimal.

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9 December 2015

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

O-LIFT:
-Was short on time, had to skip again.

SQUAT ( MSEM ):
3x1@95kg
3x1@100kg
3x1@105kg
-Switched to the 'original' MSEM variant 1: 2-4 sets of 2-3 reps @ 90-95%. Felt much better than straight up 6+ singles.
As discussed in the MSEM thread i am using a 'non psyche-up 1RM' which should be around 110kg now.

INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-Kinda too easy. Should have gone heavier.

UPRIGHT ROW:
12@40kg ( +5 kg ) , ( +2 reps ) , 
12@40kg ( +5 kg ) , ( +2 reps ) , 
10@40kg ( +5 kg ) , which would be a PR too.
10@35kg
-Beast-mode.

Gym was closing so had to continue home:

DB CURL:
2x15 each hand@10kg

HAMMER CURL:
2x15 each hand@10kg

TRICEPS DB KICK-BACK:
4x15 each hand@10kg

^Interesting idea about the jump sequence simulation. Everyone should have it match his own jumping sets-reps? e.g. what i do when i jump is sets of 3-4 , 1 min between reps, 4-5 mins between sets. And maybe use supramax partials instead of fulls for this tool?
Think a fancy name for it and blog this idea. Like CPJSM ( Cns Pattern Jump Simulation Method ) , or JSDCM ( Jumping Sequence Deep Copy Method , geek term included, you know you like it ).

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10 December 2015

1½ hours full court bball.
Quads were fine, despite the increased singles volume yesterday. Hip flexors felt too tight however.
Endurance was great, initially. But i run out of gas too soon. We had some absences too so i couldn't sub-out to get some breaths.
No rim jumps at all. In game jumps felt ok but nothing special.

^Nice, i'll def come back at this later when weather gets good and i start jumping soon.

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12 December 2015

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg
3@40kg
3@40kg
-Nice.

ATG PAUSED SQUAT:
5@87,5kg ( +2,5 kg ) , 5RM  , predicted 1RM 
5@87,5kg ( +2,5 kg ) , ties the above PR
5@87,5kg ( +2,5 kg ) , ties the above PR
MEBM SQUAT ( no pause ) : 20@70kg , ties
-Very happy with the paused squats. Expected to miss some reps but got em all, 3 sets at lifetime  , great,
First set was too hard, RPE 9-9.5. But the second was a bit better and the third even more. I think my warm-up was bad.
MEBM was brutal , barely made it, legs were exhausted from the triple paused PR.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Nice, ready to use 20s again but with full ROM now.

SEATED REAR DELT FLY MACHINE:
12@95lbs  ( +15 lbs ) , ties
12@95lbs , also ties PR
12@95lbs ( +1 rep ) , also ties PR
-Very strong. Got my 3x12 but will redo because of the defective machine, next available load is 110, not ready for it.

DEAD HANG NEUTRAL GRIP PULLUPS:
10@BW  ( +1 rep ) , ties 
8@BW
7@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps

SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg
-Great, solid ROM, strict pauses, everything great. Best calf raises ever at this machine.

Very strong day.

15 December 2015

Bodyweight@session : ~89kg , season high!
Soreness : none
Injuries/aches : none

First did what i owed from yesterday:

BENCH PRESS:
5@70kg
5@70kg
5@70kg ( extra set )
16@55kg ( -2 reps )
-The fatigue from the third set that i didnt do last week coz of wrist bugging made dropset weaker. Fair.
Kinda stuck again, i don't see me advancing to 72,5kg soon.

DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
LAT PULLDOWN : 18@150lbs , ties
-Pullups wouldn't work today. Drop-set was strong though.

Then did those to make it a workout:

INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-Weight is easy but setup is hard.

DB SHRUG:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-Nice.

ROWING MACHINE: 10 minutes
-Wow, exhausting. didn't even go hard either but felt like an eternity, in hell.

17 December 2015

1½ hours full court bball.
Kinda meh. Endurance ok but it was like i had a delay between think and do, legs wouldn't follow.
Legs starting to feel too heavy/tired now. Makes sense since i only took one deload week the last 3,5 months.
It is all fine, Xmas holidays will be a nice recovery off-time.