Today's Workout:

I was told that i was really of shape   Time for change. I will be doing BW lower body and upper body at the gym.

Treadmill 5 mins
Dynamic stretches
Lower body foam roll


Bench Press 3x5 (135lb)
Incline Dumbbell press: 3x8 (55lb dumbbells)
Weighted dips: 2x8 BW+15lb
Pec Deck:1x50 burnout

Tricep Pushdowns 2x15 60kg
OverHead tricep Extension 3x8 (45lb dumbbell)
Close grip bench 2x5 115lb (lowered the sets because left pec was getting real tight)

Workout felt decent. Next Workout will be Back and some plyo's.

dagger, u r teh mane!@$!@






big problem there, when something is working, don't change it.. so even though you took your month off, your best course of action would have been to focus more on simply jumping to get that ability back, while keeping lifting lower very general/simple. Like I said on irc, that's a mindset you need to be aware of so that you can avoid those pitfalls. I know exactly where you're coming from, I've done stupid things like that many times.

The left knee discomfort is your SLRVJ leg right?

I would keep things very simple right now, mostly bodyweight lower, improve fitness a bit, start phasing in submax SLRVJ's/low level reactive work, and try to get those hops back simply from that, no fancy lifting routine.. The only problem is that left knee, so, you're going to have to really listen to your body and avoid doing anything that aggravates it.




gogitit!@$!@









I wouldn't deadlift right now.. wait 2 weeks at least.. hit the glute bridges, calf raises, & walking lunges hard in the meantime.






I would change that reactive portion to something more like this:

max-effort 10 yard sprints: 4, rest 1min between each
max-effort 2 leg rvj: 4 x 2
max-effort single leg: 1x3
S1: submax single leg: 4 x 2 each leg (just work on form)
S1: submax MR tuck jumps: 4x5
^^ S1 = superset:, hit 2 single leg jumps each leg, rest 1min, hit 5 submax tuck jumps, rest 2min, repeat
 
submax 20 yard interval sprints: whatever you planned on doing, but you could easily do 2 sets of 10 sprints, walk back = rest between sprints, 4min rest between sets




peace man, remember, if your knee is bugging you, listen to your body, don't do anything right now if it bugs you.

nice man, sounds like knee is getting better and you're on the right track right now..

post up your standing vert vid mang, in 6 months you'll make that vid look like it's not even the same person.

pc

DOMS real bad from last nights lunges,glute bridges, hamstring strengthening excercise, and calf raises.

Earlier today

Dumbbell shoulder press 3x20 (30lb,40lb,35lb)

Lateral Raise 3x15 (15lb)

Front Raise  3x10 45lb plate

Random Pull Ups 3x10  felt strong aha


Decided to take my talent to the court and hit a few PR's while sore??!! Forgot to bring camera but yea I touched the 10.5 rim and grabbed 10 ft rim real hard. Almost dunked off single leg but ball hit the back of the rim. I guess practice makes perfect for single leg jumpers. Knee felt better than ever. People were shocked and proud on how i was jumping. I told them my secret training routine is chatting in irc for hours    Shout outs to Adarq,Lancests, and ssr7!

ssr7 I will do some jumps tomorrow and If Im getting high ,vids will follow!!shit not even one month in and Im feeling strong as hell. I feel my single is slowly coming back. Maybe Its because of the unilaterals i added to workout. Either way 

Arowe I believe my single leg vert at that jump was 4 inches above rim. My reach is 91 inches at the moment. 120-91=29 inches. Plus the 4 inches so,33?!   I remember my single leg being 26-27 two weeks back. Damn them uni laterals are beast!!!!!!!! Should have took video of me doing single vert in the beginning.  6 inch gain is to weird must be off.

whoa...................................

nice$!@$$$!@$!@

getting back on track pretty quick, awesome