Squat 10x3 250 Went up easy, nice and deep
Lat Pulldown 2x10 160
Wide Pullups 50
Pushups 100
Before lifting;
Ankle Jumps 2x20
One Leg Side to Side 2x20
Depth Drops 24" 2x4
Squat 4x9 230
DB bench 3x8 55
DB row 3x8 60
OHP 3x8 70
Calf Raise 3x10 170
Jumping like 34 max right now. Going to squat thursday and friday. Do 5x7 then 10x3.
Done with smolov; all I did was the base cycle and I didn’t even finish it. It was easy yet I need to rest for basketball. So I’ll have 5-6 day s of rest and by then I should be flying! Today I got 38-40", which is nice.
I was going to lift today but I wasn’t feeling it, so I decided to play basketball and jump.
So I went in and did some light lifting and light jumping. I did 2 36-38" running vertical jumps, a 31" standing vertical jump, and a 2xbw squat. Body weight of 141.5
I did about 10 jumps before squatting(7 on a lower rim), I would have done more, maybe got the 40 icon if i was more warmed up, but I didn’t want to be exhausted for the squats.
Squat 2x3 275
Seated Calf Raise 90 3x10
One Legged Calf Raise 3x20
Calf Raise 5x10 200
Squat 3x3 225
Squat 3x8 95
12" step up 2x6 185
Bench 3x3 135
Row 3x3 75
Calf Raise 3x10 180 10 second rest
Damn, I don’t know what to say… I have good news and bad news.
Good News
I’m above my old self…
I jumped like 42-44" at a gym I’ve never jumped over 42. I threw down some nasty dunks, one miss flew high and far off backboard.
Bad News
I think I’m getting some jumpers knee. I have to chill with all the jumping, so no unnecessary jumping like today. No jumping for like a week though.
What kind of therapy or recovery methods do you have access to?
Sorry I’ve been sick for awhile, but I iced it.
I have sauna/steam room, i think some walmart type bands at my gym, that’s probably it. Just basic stuff…
I had basketball open gym today. I Think I’m the fastest on the team, or 2nd fastest, this other guy who’s playing football is fast as hell too.
I need to test my speed sometime soon…
I had 2 hours of basketball while sick, (expletive).
Did some jumping and sprinting.
6 40’s
6 3 step jumps
http://www.youtube.com/watch?v=EYp8NNnbJ1c
4.8 40 with no practice and bad form
43" vertical, definitely 41" but possibly 43"; leg is kind of bent outward so… 2nd jump btw.
What do you think about my sprint form, pretty crappy right?
Squat 305x1, 315x0
BSS 115 3x6
Played 2 games of basketball and around 30 jumps.
I pinned a guys shot on the backboard
Allergies flared up again, so FML.
But I still went to open gym today, and I think it was good for me.
Played Basketball for 1.5 hours, like 20 minutes of conditioning Sad.
Then we went and lifted;
Bench 95 3x4, light
Squat 260x3, could have easily gotten 5
Push Jerk 95x4, shoulders were dead
DB Shrugs 60x8
Squat 1x5 135, 165x5, 185x5, 225x5, 260x5
BSS 2x5 135
18" step up 1x2 135, 1x2 155, wayyy too light
Seated Leg Curl 75 2x4
Pendulum Hip Extension 130 2x10
Calf Raise 230x20, 180 2x20, wide foot position
Dorsiflexion work, 25 3x20 per leg
are you going to do this anytime soon? im interested to see what youll run with your jumping ability
Well I was planning on doing it, but my allergies got really bad, and I just put it off. Last week I ran some 40yd dashes on concrete. 4.8 was fastest, but I felt it all in quads, so I don’t think I ran too good. Usually I feel it in my pchain, to the point of cramping once I rest. Sometime soon I’ll go down to the track and do some sprints; anywhere from 2-6 weeks from now. Probably the former, once I’m done gaining some more strength.
Allergies flared up again, felt shitty, but still lifted. I feel good when I move around, or eat, or just have fun, but when I have “down-time” the symptoms come back.
Squat: 4x5 225
On last set I squatted shoulder width, and it felt good. I think I’ll use that stance from now on.
DB Row 3x8 60
Felt very light and easy
Calf Raise 1x20 190, 1x60 90
The 60 reps killed me, I did them in sections; 20 reps, rest 10 seconds, so on.
Curlz n da Skwat Raqk 1x 65, 1x8 75
I felt embarrassed squatting in the power rack.
Hamstring Curls 2x8 70
Got my hammies sore
Pendulum Hip Extension 2x8 150
Hit glutes nicely
Close Grip Bench 125 3x6
Low Bar Squat 135 3x6
Jerk 95 3x6
Leg Curl 55 3x6
Incline Bench 90 3x6
DB Chest Fly 35 3x6
Just to give a broad prediction:
I Broad Jump a little over 8 feet with no practice. So based on that I should run sub 12…
Hard work
Deadlift 3" deficit: 225 2x3, 245 3x3
Bulgarian Split Squat: 155 3x5
Calf Raise: 200 3x15
Overhead Press: 70x5, 80x5, 90x5
Easy work
Chinup: 2x10
Dip: 2x10
Pushup on bosu ball: 2x15
Decline Crunches: 25x5, 50x5
Reverse Leg Press: 165x10
Dorsiflexion: 25 2x20/leg
Squat 245 5x5
Calf Raise 270 5x5
Pushups 25 4x10
DB Row 65 3x8