Squat day
Mentally: felt abit groggy as usual, especially from skipping breakfast I don't think my adrenals liked that. But after taking a good amt of ashwagandha and schisandra I felt pretty good. Ready to ATTACK the squat

Physical: felt like squatting for the past 3 days so today I knew I would squat mad heavy and possibly set PR.
Lower back still sore, so I did not know how that would limit performance, definitely no ATG with that. Ned to work on half squats anyway


1. Squat
225 x2
245x1
265x1 (went up a little slow at the sticking point but did go up!)  WOOO 315 by march is looking not too far away.
245 2x2

185 front squat 2x2 (easy shit, speed reps - harder with lower back soreness though)

2. barbell hyperextensions
3x6ish with 45lb barbell

3. some rows with a friend and then single ared chest press 50lbs 3 sets of 5 ish

Mental state: a bit fatigued, some heaviness in eyes but goo dmental focus. I need to go to bed early, that's the only cure.

Physical: legs feel like moving, glutes quads activated. Quads feel bigger and stronger. Feel like I could do squats but gotta bound and plyo once a week from now on.

Bounds/sprints -
10m sprints 1.65 , 1.66, 1.72, 1.65

Didn't feel that fast but just about as fast as last time. THe heavy squatting a few days ago slowed me down abit

Bounds were about the same. I felt like I muscled them just a little bit, but I had decent bounce. I feel like the squat workout 3 days ago is controlling my nervous system ight now.

A couple 6 step long jumps were also decent, but a bit muscled. I'm going to keep squats lighter and faster, or keep them in the beginning of the week, and not 2-3 days before bounding.

Standing broad jump x2 - 9ft, then like 9.5ish ft but I slipped onthe grass and landed on my glutes. Kinda forgot how to do this jump..

Tied a PR from last wk in standing quadruple jump. But like I said my quads are def stornger, but RFD is probably wrse today than last wk.

3x 30m flyes, relaxed. 3.6ish then a 3.15 going faster near all out. Didn't have the drive to do mch max work today.

THen finally, some submax power skips.

4 steps - skip, land 4 steps - skip. Same leg each time for about 50m, total of 4-5 skips. had decent pop, but I immediately see the value of this. I can't do max plyos all the time way too draining. Especially if I want to DL 500.

New program because
a. either I need to swithc to a 10 day week schedule, this 7 day shit isn't working ... lmao, or 8 day..or 12. 6 or 12 catually
b. or its just impossible to see linear gains while performing intense max bounding/jumps while deadlifting or I need to recover more and switch to a 10 week schedule again...
c. Squatting heavy reduces RFD in two days, whle bounding and sprinting icrease RFD within 2 days. If I want to PEAK for a VJ, a good set up could be heavy squatting/DLs for 2 weeks with ZERO sprinting or plyos. Transition into 1 week of lighter but faster deadlifts and squats, with one sprint workout in the week and single legged bo jumps to acclimate, to approx 1.5-2 weeks, or 3 workouts of bounding/sprinting/long jmping, with NO deadlifting, and only squatting with 50-70% ad jumping with each rep, with the last week being moderately heavy 1/2 jump squats only. And hyperextensions instead of deadlifts.... Hm should I put it into practise? fuckkk.. it's always a challenge when you have to give soething up in order to gain something else. The prospect of giving up on deadlifting for two weeks or sprinting for two weeks to work on the other is hard if you are guarantee to lose some gains..

Phase 1 , weights only - 12-24 days

Deadlifts - one day heavy singles and doubles, one day lighter triples, amortization deadlifts different variations. I think I had more gians when I went lighter used triples but that may have been due to not bounding or sprinting as much.
Squats, separated from Deadlifts by 1 day

ex. 12 day wk schedule, can be doubled to 24 day
SQ - heavy, 80-90%, slow, fat powerlifting style
DL- also heavy
must wear sweatpants, this makes me stronger and slows down RFD.
Day
1           2     3      4      5       6        1     2    3       4       5        6     
Squat           DL          SQ                DL         SQ             DL

 of each in in 12 days. About 3 days recovery. Squats can either be front or back. All should be 80-90%ish.

This is th longest rest I am allowed to take. Most liekly if I drop bounding and psrinting I'll be able to do this at a higher frequency


Phase 2 Transition into intense bounding RFD work- 5-10 days (continued from above) , could be doubled as well. 
SQ - refers to a mix between heavy, and lighter sets, below and above parallel reps as well. Not entirely specific, what matter is that it's a transition and I feel faster as a result.
SP - striding stuff, more endurance, 150m, push powerfully, not maxing out adrenals, ankles will have to get used to it too, that's the biggest problem after not sprinting now for a while.
SQ - lighter jumps squats, still heavy, just planning to jump with them and descend faster. single legged depth/box jumps
DL - lighter, faster, or single legged assisted DLs (not heavy, fast). Or all three.
1                  2              3              4                 5                                           
SP              SQ                             DL                                                       


Phase 3 - Springy mode 12-24 days. Squats will not exceed 75%1RM. Weights will all be those used in previous weeks, just faster, and more half squat jumps.
SQ - 1/2 jumps, and below parallel jumps. Concentric 1/2 squat. more single leg box jumps as well, hyperextensions in this workout as well. NO DLs. Perhaps some SVJs to test or complex after the half squat jumps.
SP - sprints and bounds. 10m sprints, 30m flyes, bounds, short approach long jumps, power skips
1              2                   3                    4                       5                     6               1             2             3             4             5             6
SQ                               SP                                           SQ                                    SP                         SQ                           SP     

Phase 4 - Test phase, relax, deload, do cardio only and maintain upperbody weight lifting, 6 days
JMP - jumps, max verts, while playing bball, layup drills, perhaps some isometrics in the park. more playing activity

not all of them are the same, will be adjusted based on how much cns needs to recover. Without deadlifting for 12 days, i should be fine to jump a lot. Don't have to hit all workouts, but point is to PR. I can also PR in previous phases, but I won't be testing as much.
1             2             3             4             5             6
JMP                                      JMP

Shorterst version will be
Phase 1: 12 d
Phase 2: 5 d
Phase 3: 12 d
Phase 4: 6 days

Total 35 days

Strength version
Phase 1: 24
Phase 2: 10
Phase 3: 12
Phase 4: 6
Total: 52 d

Longest version
Phase 1:24
Phase 2: 10
Phase 3: 24
Phase 4: 6
Total: 64

In the summer during the offseason I'll lengthen these programs and go with te 2 month program. But for now gonna go with short version. Also have to figure out how to manage this with school.

Mentl state: energetic
physical: energetic,

felt like doing pushups, drips, pullups, biceps. Did some on the parallel bars outside and more pushups in room. way too cold and windy outside though

later in gym, worked rows with emphasis on biceps (they aren't growing at all, it's weird),
military press 65lbs - way easy, higher reps, very explosive too.

Singlearm barbell holds for grip strength - 135lbs - also very easy now.

Pullups
some curls.

Legs felt decent, but waiting for ankles to recover so I can sprint

Edit:
I could have squatted today, but I decided not to bcause I was not feeling the most explosive. I didn't log it but I performed some isometrics with my swiss ball at home, for hamstrings, and glutes, just kicking the ball back and holding it against a wall. That usually fatigues it the next day, but two days later creates a neural effect. SoI'm waiting for that..

Mental state; lol, I woke up and went straight to the health center to get my cholesterol and vitamin D done, and I wanted to do it in the fasted state. I wore a tshirt with my jacket on top but the air goes through so I was pretty cold. THen I went back home and I was locked out forgot to bring key. So I just read shit and blogged all day and by 5PM I felt great, completely fasted, and ready to workout, and i learned some life lessons. I was also freezing from walking back home a 2nd time to find that it was still empty.

Physical: wokeup feeling very explosive. Legs just feel light. This is the whole point of this phase 3 program, and the microcycles I'll follow form now on. Optimize RFD and neural drive, and see the msot strength/explsoveiness gains by doing the same exercises over and over rather than complex training.

My ankles though were not recovered at all, sprinting tears them down, and I felt that jumping would be hard, sprinting out of the question.

Soreness: hamstrings, rather only my semitendinosus. Only like one band of that group of 4 muscles down the back of my leg is sore, and it's in the middle, slighly inner. Outisdehamstrings not sore at all. Weird..!

1. Squat jumps 1/2 squat position
135 lbs - 4sets of this, pretty easy,

problem is I didn't feel that strong in my quads, this always happens after adding in bounding and sprints, it just changes the way my body wants to move.

185 - 3x3
by the third sets performance had dropped quite a bit, had to move slower during the eccentric.

2. 2 sets of dumbell chest press 40lbs - 15ish reps, easy, explosive, 50lbs, 6 reps
2b. straight armed pulldowns - rear shoulders/lateral

3. Front squat - I decided I will only include moderately heav front squats in this phase, because they don't make me feel quad dominant like back squats, feels amazing for sprinting actually. Unforuantely, was a bit sore from the fast squat jumps, tore down a lot of shit because fo the fast eccentrics

185 -3x2 - not sure if this is an improvement, went up easy, but i did 205 last week. It was hard though with the lwoer back already sore

Some isometrics for hamtrings curls with swiss ball, hip flexors/adductors

Today was weird, slept 13 hours or so. Went to bed early, before 11, woke up at 5:50 and thought about getting up but I decided to go back to sleep, and wow.. it was 1150 when I woke up..

felt pretty tired mentally too, eyes burning. I need to fix that how my eyes burn when I live on the computer for too long reading articles and shit.

Physically also much more lethargic than yesterday, although  my hamstrings and glutes wnt to workout, they also feel more activated fmor the isos I've been doing with the swiss ball. I think.

1. Light lat pulldowns - 80,80, 70lbs - bicep emphasis
Curled the bar toward body slightly as pulling bar downwards
-slow controlled,burn in arms and biceps, back of arms

1b. incline bench
-95lbs, 3 sets of 6-8 (first set like 8  )
-pretty light, went slow again controlled
-wide grip

2. Stiff legged barbell jumps  - 65lbs
-arms in snatch position (same exercise as Daniel from jump science was demonstrating).
-sometimes the bar travelled forward, other times upwards more. So I have to keep in mind if I'm about to travel forwards or backwards
-did a coupe reps jumping onto a 12'' and 18'' box. More quad and ankle involvement.

-definitely did feel it in hamstrings for a few reps, but not all the time, even though tthey are being used a lot.
-during one extra explosive rep, my hips banged into the bar during the jump. That's the dowside of this exercise

2b. single legged box jumps 24'' box, emphasizing hip drive and reducing quad involvement (just like in the barbell jump)

-prety tired after wards


3. 10 min qigong standing meditation
-got int the groove after 2minutes, felt the qi in my palms, lao gung points, felt great

Mental state: good, very tired at end of day from campaigning for Ron Paul
Physical: legs still feel fast and powerful. Feel like doing more block starts almost. Quads feel strong ready to squat tomorrow
Soreness: gluteus medius? weird small muscle side of glute, but not abductors behind it. From the long jumps I think, very powerful plants yesyerday.

Upperbody: fasted, tired actually

1. Bench 135 2x5 - didn't want to do more
1a. pullup - 1x8 chins, 2x7 pullups - pr

3. Single armed shoulder rpess 35 lbs - easy for being this tired, elbows inside
3x5-6ish

4. dmbell flyes with 35lb plate
25lb pate first - like 10 too easy
35 - 2x4ish.

5. Some isos with hip flexor
Edit
6. Also 3 sets of hyperextensions single leg. 10 lb plate only, lightweight. fatigued hams fast so stopped cuz want to do sumo stiff leg dls later