Workout 20.3.11 --> Been working out, just didn't find the time to post over here

Bodyweight: 81,6kg in the morning and a lot leaner... upperbody shrunk a bit, legs are bigger... feeling good.
Aches injuries: Left Ankle (sprained in november 2010)! My ankle started to bitch around again and I really don't know why... I think it is that standing around all day (very unusual for me/my body) coupled with the increasing volume of low level plyos... have to take it a bit slower here... I'm gonna have 3 volleyball practice now anyways so this should be enough jumping work I think. Skill work is way more important right now anyways and I cant let such little injuries happen all the time.

Warmup: Face pulls, band external rotations, arm swings, lat stretches

Militarypress 50kg 2x8, 9 --> more in the tank!
DB rows 42,5kg x8/8 (r/l), 7/6; 37,5kg x8/8

1-leg box squats (only right leg because of ankle) 20kg 3x6 --> explosive

Non tripod, prone glute x ?, like 3x15 each I think

Hanging leg raise holds 2 sets of ~10s each

Cooldown: Stretching, massaging ankle

Conclusion: Gonna start jim wendlers 5/3/1 programm for upperbody starting next week. This week I'll do a little deload... erectors are pretty tight at the moment. As soon as my ankle feels better again, I'm going to start with some unilateral strength work and some p-chain stuff (goodmornings or RDL's) twice a week, it's just important, that I don't overdo it again. Seems like I'm very injury prone... sadly but true! Plus I need the energy for team practices.

On another note: I touched the rim from a standing position this week (before my ankle started acting up). So with my reach of 2.38, this puts my SVJ at 67cm (~27'') An all time PR by 2'' if I remember correctly!! 

Ok here's a little update:

Been working out but not very regularly, that's very WEAK I know! One reason is, that my ankle/foot (left one) got a little inflamed again and I couldn't do shit for 2 weeks (lowerbody related). Now I can start again...
I neglected my upperbody a bit. But that's not totally an incident, me making weak excuses (ok maybe a bit ). Some of it has to do with the fact, that I was just dealing with other stuff (social life, searching for a new job...) but it also has to do with the fact, that I WANT to loose some weight/upperbody muscle while getting more in shape.

At the moment, my body is pretty messed up with the whole maturing concept (seems like I'm still growing a bit etc.) in conjunction with me being a "training-retard" in the past. So my body seemingly doesn't want me to train hardcore atm. But that's fine with me! I just am doing a lot of lighter/non max stuff... frequency is pretty high. Intensity,volume isn't 100%. And the training is pretty unorganized but I actually like that.
You can call it AREG (autoregulation training --> Inno sport talk) or you can just say that it's trying to listen to your body and how it reacts on the different stimuli you are giving him. If you think that sounds lame, YOU ARE!

I have to gradually build up otherwise I'll get reinjured, yeah pretty injury prone (feet, ankle, knee, strains, sprains) which is sad as I would like nothing more than training hard everyday. But I want to make volleyball my focus right now. That's why I don't wanna get injured again, period! So I'll look at it as a "longer GPP" phase: dog walks, activation stuff (prone glute, non tripod, LDISOS) mobility, foam rolling... it's like reprogramming my computer (brain --> motor learning) to be an athlete and not a bulked up "bodybuilder" like in the past (upperbody weightz only etc.)
 
During the time I had this stupid knee problem my movement patterns were very flawed and thus I literally forgot how to USE my muscles! Now I need to "learn" that again. For now it's working real good. Eventhough my upperbody strength in the weightroom has decreased drastically and I'm not doing a lot of direct weightroom work for my legs, I feel more powerfull and fresh, am leaner, feel better... that's nice.

Summing it up: I have to do wuss stuff for a while before I can start to play in your beast modemz league.  

I mean it, I really got respect for the weightroom numbers some of the members on this site are putting up! Especially the dedication chris hickson with his "almost" 800lbs deadlift is putting in is inspiring (no homo)

Ok some stats, that you can figure, what I'm talking about

Max testing results (this week): Upperbody --> Benchpress: 80kg x 5 (-25kg from all time PR)
                                                                                --> Militarypress: 60kg x 5 (-15kg from all time PR)

Bodyweight: ~80-82kg
--> goal: 65kg --> "adarqui- bikini model: "I'm waaay sexier than RIP ever will be, he looks soft as hell" - style!"  
--> I'm happy with my: "I got that little extra flab/fat around my lower ab region - (because I love to eat) - and still look smoking situation I got going!    
--> Actual goal: ~75kg, more leg mass, leaner, waaay more athletic!

A lil bit of "proof" (photos) will follow tomorrow

Good night... it's time for some quality sleep over here... Long post as usual... but: WHAT DID YOU EXPECT?!