Thx bro!
Def use them!!! Drop the RDL or Leg curl and use the GHR and build up for awhile.

I just feel like the hamstring strength is on the low side for just about everybody except those whose main lift isn't
regular squats but deadlifts or box squats. RDL are great but I never really focused on them a lot and those natural GHRs
are
just
HARD.

I did them like 2x in my life before I figured out how to do them at home.


Yesterday:
7 sets of 2 pull-ups (explosive)

I have to get 10 sets x 2 in 2x a week!!!

Workout this afternoon:

OH Squat x 8 x sets
Pistols x 3 x sets
GHR x 3 x sets
Hanging Leg Raises x 4 sets (alt/ regular)


I decided to drop the presses but instead workout on OH Squat so that I could work on my back more. Terrific Exercise, plus the top press position will work my pressing muscles Isometrically so that's fine.

Check up laterz

My math exam this morning went OK.

Well, as I've said earlier, I use my doorway pull-bar. You see there's 2 caps that come with it which you screw sideways face to face in your doorway. I bought that bar in 2007, but recently I found another set of caps that came with it. So I thought, why not install them at ankle level? Turns out it works beautifully, + my bar has some kind of cushion on it so it does not bother my calf at all, and I simply use a pillow from the couch. Whenever I want to work on those I just have remove my bar from the pull-up position and put it in place in between the other 2 caps.

WORKOUT 28 april 2011.

Shot about 50 Jumpers jogging for warm-ups. + Dribbles etc.

-Dunks on 10' Goal. Pre-measured. Certified lol.

Mostly 1-leg takeoffs, got a couple in, plenty high enough but I kinda slam it sideways so the ball comes off like a bitch.  

Def down from yesterday however, I have to stop going for PR's, it goes against my motto of constant progress and slows me down. Every single jump or rep has to be easy. However I must complete all the work.


PLYOS in my backyard IN THE RAIN ♫

1-2-3 jumps 4x4 (Mostly right leg to improve on the deficiency)
JS 4x8
Broad Jumps 4x6
Depth Jumps 1x5
Sprints 20yrds x 4
Deep Squat Hops x 25 x 2 (Hurts knees, had to limit ROM a little and move back on my hips)

STRENGTH WORK

OH Squat x 7 @ 35 lbs. Hurt shoulders like hell. Stopped for the day.
Free-Standing Pistols (On grass) with Steel PVC out in front x 2-2 reps(1R, LF, 1R, LF) x 3 + 1x3

* Something snapped in my VMO or right quad, it feels shaky now, weird, never had that, can barely WALK lol)

Natural GHRs x 2-3 Reps (Getting cramps) x 6 sets [ONGOING] ;p

Hanging Leg Raise x10 Regular x 10 Alternated x 10 Regular x Alternated


My habs lost yesterday in OT during the 7th game, losing 3 out of the last 4 games in OT. A killa. They gave it all they had though, very proud of my hometown team.