2/1/11
Did 10 minutes of EMS on my left knee, felt good afterwards

2/3/11

EMS Left Knee 10 min
Ice Left Knee 20 min
Stretching 10 min

Hey man, thanks for the advice about the knee, i'll work some of those TKE's into the mix. Yeah, the Explosive Bench, Frontsquats, and Deads are around 60-70% of my max, Ill probably do some waveloading between 65 and 80% from now on for just Bench and Deads, I'm cutting squatting out untill my knee is 100%.

AGE: 22

HEIGHT: 5'11"

WEIGHT: 185

SLEEP SCHEDULE: good, usually 7-9 hours, but I dont go to sleep till closer to midnight.

BODY TYPE: mesomorph, around 12-13% BF

GOALS: Running Jump 40" and VJ 35. 8% BF

CURRENT ABILITY: VJ-26-27, RVJ-31-32- off 1 and 2 feet,  ~12% BF, 295 Squat, 335 Deadlift, 215 Bench

INJURY HISTORY: Had OSD on my left knee when I was in high school and currently have patellar tendonitis in the same knee.

TRAINING HISTORY & ACHIEVEMENTS: lots of basketball and lots of inconsistent Squats and Bench

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: playing intramural basketball 1 time per week on Sunday Nights, training Explosive Deadlifts and light volume leg work.

BRIEF OVERVIEW OF CURRENT DIET: lots of Zaxbys haha, not too strict with the diet, if I actually ate clean for a month I'd probably be at 8%BF

IMPORTANT ACTIVITIES: School, BBall, givin the gf her daily cardio sesh

hey bro, thanks for the welcome. I can't dunk, thats my short term goal at the moment. I have a 7'9" reach and can get 10'5ish, was a couple inches higher before the tendonitis. But they don't allow dunking in intramurals, not that I would care. If i get up high enough, I'm throwin that bitch down and getting kicked out with a smile on my face

2/8/11

Split Squat+5sec ISO x3/leg-85lbs
Single Leg DB Clean+Push Press x3/leg-50lbs
DB Swing x10-50lbs
Hang Snatch x3-85lbs

Did Circuit 3 times-30-60sec between lifts

Ice+EMS on left knee

have they been helping? the tke's? or too early to tell?





 ya probably a smart move.. can replace squat with deadlift, rdl, and/or ghr/reverse hyper..




never been to a zaxby's, but, their fries look good.. the food (hamburger/chicken sandwich) on their website looks good, but looks like they have alot of junk



bam.



a few of the things you are doing could be aggravating the knee issues, for example, the squat+ISO lifts, the partial deads, the explosive squat/deads, etc.. when you get an issue like tendonitis, lifting explosively/with plenty of speed can really aggravate the issues.. overloading the top portion of a lift can also continue to that, but that would most likely be at "1/4th roms" which really overload the quads..

so just a though, keeping the lifts "more safe", ie slower/moderate tempo eccentrics, moderate-fast tempo concentric, nothing ballistic, no partials, no isos, could help the issue..

iso lunges/iso squats MURDER my knees.. it's very odd, i can shift everything p-chain, a-chain, anywhere, and just 1 set will cause at least 1 week's worth of knee issues.. i once obtained some serious knee tendonitis when i implemented iso db lunges & iso bb squats for ~1 week, tendonitis lasted 1month or more.. some people react very bad to iso lifts.

Been sick for the past 4 days. Had intramural bball game sunday night, lost in OT 42-39, had 11 points, think i went 5-9, had a couple blocks that were pretty sick. Was probably getting 32-33 off 2 feet.

2/23/11

Deadlift
3x5-225

Hang Clean+Push Press
3x3-135

45 Hyper
3x10-BW+25

DB Swing
3x20-50

Single Leg 1/2 Squat
3x10-BW

Bodyweight:187-need to get down to 170-175

Left Knee has been feeling better though still not 100%. It doesn't really hurt anymore doing 2 foot approach jumps, but still has pain on one-legged takeoffs. I'm going to be doing a kinda concentrated loading these next 3 days. Doing 3x3-275 on the Deadlifts tomorrow and 3x1-315 on Friday with the same assistance stuff. Hopefully get a dunk in sunday night with a little caffeine and weight droppage.