good work on those pr's man.

ya, i've seen some crazy speed gains following intense lower body lifting, even in the face of soreness, but just like what happened with you, performance drops off quick.

peace

congrats on the PR man..

16" box is actually better for you in this phase of the program.. definitely go with that. 12" stepups I use more for peaking, but 16-18" is the right height for overall strength gain, it hits the glutes harder.

once your ankles stop aching during those bounds, they will be much stronger this will translate well..

good stuff man

Benchpress day: 5/5/5+ Rep scheme.

BB Flat Benchpress with Fat Gripz.


50kg x 2
50kg x 2
60kg x 2 (Warm up)
72.5kg x 5
82.5kg x 5
92.5kg x 6

Cable Face Pull

48 x 10
54 x 4 x 10
48 x 19

Paused 40 Degree Incline BB Benchpress:

50kg x 2
65kg x 5
70kg x 5
75kg x 5

Pause is for 4 seconds with the bar 1 inch above the chest.

Cheers guys.

Thanks man, yea the DLRVJ felt good but then my depth jumps were deteriorating fast.

I love the Waffles. Honestly thank you for starting that thread praising them. I usually do jumping in flat, thin sole casual slip on shoes. They're pretty light and made of canvas but have no support anywhere.

The Waffle's awesome because you have grip, a low sole and as you said, it just makes you move around in an athletic foot position. That and having heel/ankle support compared with my casual shoes is great. I must say that heavy walking lunges were nerve racking but I didn't fall over or anything so that was sweet haha.

I'm looking forward to single leg jumping day. I did some ankle ice baths contrasted with hot baths to help prepare them for the jarring foot contacts they're going to be up against

Will post SLRVJ workout later. Don't have the log book on me. The weights were good but my jumps weren't that high. Was weighing 205-206 pounds that day. Too heavy I think. Need to get leaner, I reckon I could easily lose 15-20 pounds.

Anyways, did a sprint workout on the high school cabbage patch field today seeing as the weather was nice.

Had an achey right achilles and just achey ankles in general from Sunday's plyos (which I am yet to post). Nothing too bad though, and literally no DOMS to speak of.

Did multiple 20 yard sprints with full recovery. Most memorable times were a 2.68 and a 2.75.

Did 3 x 40 yard sprints setting a sketchy 5.03 first, on the second sprint my brother pushed a wrong button and failed to actually time me (lol). And on my 3rd and best feeling set I posted a 4.85. This seems surpisingly quick for me, despite having very limited past results to compare it to.

I'm trying to buy a HD vid camera so I can get this stuff on tape and analyse it a bit better. Hopefully next week sometime I'll have one Seeing as it's Pay day tomorrow haha.

nice! what kind of cam is it? drop the name/model..

pc

that sucks about the cam.. it's scary buying some expensive cam over the net with no warranty ehehe!

diet can DEFINITELY effect tempo runs/~200m-400m sprints bigtime.. if diet is lacking that speed endurance/recovery will really hit a wall.. my diet has been pretty low cal for the last few weeks and i can't even run a 200 or 400 because of it.. i can run plenty of short sprints though etc.. but it's definitely due to diet.. so with yourself, it definitely could be that.

peace!

well, you'll feel achy/sore if you're "not in shape for it", which would probably be the first few workouts.. after that, you should feel pretty good the next day once you become "fit enough" to handle those workouts.. my jumps/movements feel very "stiff and bouncy" after tempo work the next day, which is a good thing... it took me a while to get used to tempo though because my calfs are a problem area, they get overly sore..

as for that workout, i personally would only go through set 3 if i had something important the next day.