Author Topic: 5'9'' journal for a 40'rvj off of two and 1  (Read 71657 times)

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TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #285 on: July 06, 2012, 11:44:39 pm »
0
mental state: felt amped by 5pm, felt great earlier in the day too, a little sleepy and fatigued around 2-3
physical: great

1. Bench
155lbs
5,5,4,4,4
(was goin for 5x5 but this is great)

1b. 25lb chins/pullups
7,5,4,4,4

for the rest of the workout did chinups and pullups in between various exercises, after this complex i immediately did some bodyweight chins like 7, then several dips which didn't fele like anything. tiring mostly to triceps. will have to go heavier to hit pecs.

2. squats
225lbs 4x3

-not amortization squats, as in, did not try to resist falling into the hole near-atg which releases tension because I just couldn't. Also didn't have the desire to go too intense.
-so the squats were a bit deeper, but that made it easier to bounce back up.

form was good, defintiely tiring.

but overall my fitness seems improved and i'm not that fatigued.

3. deadlifts
335lbs
3 singles. my middle back is QUITE sore actually some i don't know what. I think its the standing shoulder presses. So it didn't go up that well but it was fine. I wasn't tryint go to heavy. and i have not done reg dls in a while. maybe my sumo is tstronger.

4a. chinups
4b. single armed chest press. 50lbs
4c. 24kg kettlebell swings-jumps
-added 4c in after one set of 4a and 4b.

on last set of 4c I went below parallel by standing on two benches. feels much more rewarding. nothing beats going below paralle. srsily.

great workout. have energy after too. didn't go too heavay and drain my cns. lotsof meditation in between sets.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

LBSS

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #286 on: July 09, 2012, 09:40:12 am »
0
what is a swing-jump with a KB?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #287 on: July 10, 2012, 10:39:22 am »
0
The end of the movement involves a jump rather than just a hip extension. The momentum of the swing helps you jump quite a bit though. does that make sense?

yesterday's workout

mental state: neutral, happy, but calm from not sleeping enough. new apt, ppl were talking late at night, got maybe 4-5 hours of quality sleep. Didn't feel energized mentally, not very chatty

physical: my legs feel very strong though. So that helps quite a bit. i feel like sprinting, and this really helps quite a bit to get over sleep deprivation. i have physical energy. i'm very rested, legs at least. back of arms still alittle sore from all those pullups.

at the track:
first time sprintign in spikes in probably 2 weeks. Felt brilliant. recovering extra for sprints really helps. I feel like I could fly. I also wanted to test my vj but didn't feel like walking to the courts b/c i live in the opposite direction.

10m starts: (starts = warmups)
felt brilliant despite not doing them in a while
-esp. hip flexors, wow my knees were coming up prety high in the first 6 strides (i take 6 in 10 m), and there was no problem in the start at all form-wise or stumbling. should have taped it.

my legs feel stronger.. I don't even have to try to use good form I feel like my feet are just pushing through the ground obliterating it. must be the squatting. I also feel like squatting pretty bad.

a. 20m flyes, 20m run in
x2

-didn't strain mentally, but went 95%, focused more on the power than trying to sprint frantically. that feeling of beastly energy doesn't last forever unfortunately. gotta recover mentally so not strinaing is my strategy for maintianing beaslty energy.
b. 3 step alternating skips for height.
-wow felt pretty high, and didn't feel slow at all despite not practising in a long time.

after that I was pretty much done. The top speed sprints really tax me physically even though I've done much more. But even jogging didn't feel as good. Got a little sweaty, but overall not too fatigued. slightly stimulated.

did one more set except I combined a and b into one drill
-skips for height for 30m -> relaxed strides practising top speed.

actually before the last one I tried to do alternating skips for height same-leg-penultimate and that did not feel explosive at all. which makes sense.

tested my stnading quadruple jump (bounding test) and it wasn't that bad either, it was better than it was last yr which is great considering I have not done it in a while. but about 1ft at least short of my PRs from februar

legs just feel very strong right now. can't wait to squat tomorrow, as in today.

edit: double checked and last time I sprinted was july 4th. so 6 days. feels like forever i guess.
« Last Edit: July 10, 2012, 10:42:35 am by Avishek »
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #288 on: July 11, 2012, 03:08:52 pm »
0
mental state: somewhat driven, but not that much. still cathcng up on sleep. although this morning woke up with more energy
physical: mehh, dont feel much desire to lift unfortunately. haven't had morning wood in over a week straight. Maybe it's lack of raw milk? I doubt it. just need to sleep more.

horrible workout. For some reason my mind just wasn't feeling it. I have to have the mental energy inorder to have a good workout. But mentally I didn't feel that amped. Physically I didn't either but I thought I had the strength.

1. bench
attempted 185 and barely got 2 up when i should be much more easy with this now
barely did 5 with 155 so switched to

2. single arm chest perss b. bent over row
55lbs 4x4 , i like this a lot used to do it more 3 years ago
b. 135lbs, sets of 3

only did sets of 3 because after that I lose form and have to use momemntum

3. squats
185 4x3

didn't feel like doing it mentally. my testosternoe may be a little lowre right now not sure. kinda want to take a cat nap too. DAMNNN I felt so good like 3 days ago for squats. ill come back soon

edit: felt better later, around 5-6 pm. had physical energ, mental energy. wanted to box a little (which only happens when my adreanls are working). I think I just needed a nap. I normally would nver workout when I did, around 2-3. I did that because it was time off in between working.
« Last Edit: July 11, 2012, 10:38:57 pm by Avishek »
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #289 on: July 14, 2012, 12:51:08 am »
0
mental state: much better. caching up on sleep. feel like intense mental focus as well. great mood, energy. eyes are not fatigued. adrenals healthier
physical: feel ready to squat. don't want to exercise too intenstl. have energy to jog anywhere. knees feel stiff :/ left kneee is bad. I can't bend down without feeling pain. I don't kwnow what it is.. oculd it be my shoes? i wear chucks everyday to work cuz I dn't have any other shoes to wear that are acceptable. ..foam rolling helps but its temporary. in fact this was why my squat workout was such shit the other day. couldn't do it with these knees. well just left.

Again the lft knee was stiff but foam rolling really helpsed.

1. shoulders
50lbs dumbells overhead press x3
45 2x4

not anyhting near where I should be. but felt good. copeltely relaxed mentally.

2. frot squat - didnt feel like going too heavy. ned to stop going too heavy

185
7x3
<60s rest between sets about 50 on average, 40 on the first few
foam roll in between.

-amortization style, not atg, but stopping midway bewteen atg and parallel to reverse the motion rapidly.

TOUGH. cardiovascularly. sweating. felt in abs a bit.
-varied foot width as well. Kept heels on ground and felt more in glutes. felt a bit in area riht below glutesa ctually.

3. don't know if this is the correct order, but a. hyperextensions (slow) 25lb plate (single leg btw), 3 reps, these are grueling when performed slowly. wow.
b. chest

sucked dno what happened this wk. not worries though its not a main goal. also my boxing felt slower when I warmed up with it haen't been practising.

65lbs x5
60 x5
bench 135 (switched cuz it sucked), x4 sucky as well

then signle legged with 50lbs, my shoulders were tired though..
35lbs flyes x 2 sets like 5

some slow ullups in between too, not going down all the way to keep tension in rear shoulder and lats. bodyweight only


5. lunges! wante d to hit legs a bit more for some reason.

95lbs  (barbell) - this is not heavy at all.
2 sets, about 6 each leg. ehh. i'm addicted to going below paralle. lunges don't let me do that. neither does my rvj lift. But I gotta get back to that.

pw/out
2 raw eggs
1/2 lb raw meat
sunflower seeds

my brain is high as fuck. ...
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #290 on: July 15, 2012, 08:48:48 pm »
0
sleep: restful,
mental state: good to read things but soe shit happened earlier that threw off my focus, need to figure out my housing situation. later more tired
physical: soreness stiff in glutes and quads a bit, biceps a little, shoulders. did alot friday

a couple 10m starts
-my first 2-3 strides feel better than they have ever been ever. after that I gotta time it.
5x 30m flys, submax
30m runup

did 4 consecutively, the 4th one I felt more tired but the first three i went pretty strong, took a walk and completeed the 5th

worked on stepping out and over and down or w/w felt good felt my hamstrings working. mild lactate by 4th and 5th one.

felt really hot though poured water on myself. but before the workout it felt nice and breezy. about 89 degrees. definitely not used to exrcising in the heat, but I'm usd to wakling in the heat no problem.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #291 on: July 16, 2012, 10:07:37 pm »
0
mental state: alert, calm. little signs of mental fatigue, feel good.
physical: kees feel pretty good, kinda want to deadlift, need to keep it consistent though. quads and inner thighs a bit tight from friday squats

super slow training today (slow for me anyway)

1a. bnech b. seatec rows

135lb 3x3
3-3-3 (lower 3 sec, pause 2-3, lift for 5 ish sec at least 3 sec at the bottom)

b. 120lbs same thing

could only handle 3 reps at a time

by 3rd set felt kinda pumped.

2. deadlifts
225 7x3

about 3 seconds on he wa up but as get fatigued a little faster

-sumo, stiff sumo, regular deadlift with lowered hips, wider arms to incrrase ROM,

-alternated between those dif variations. sumo felt easiest. wider ahnds and low hips the hardest.


"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #292 on: July 18, 2012, 11:26:22 pm »
0
mental state: focused. eyes clear. able to focus better. less adrenal fatigue i guess
physical: ready for squats

morning: woke up and did some stretches in the park, downward facing dog, and a few other easy yoga positions
deep squats, lateral squats, hip flexor stretch, piriformis.

my hips felt open so I practiced a few roundkicks which I have not done sicne last semster, moon kicks. felt good

PM: superslow
going to superslow for a while until I feel like reall killin it. lack of deloads has caused me to be on the edge of burnout. not being vegan (like I ws 2-3 yrs ago) has prevented any real overtrining.

1. DB press
45lbs 3x3
long rests but each set was more difficult
-so many parts of my back are involved, going slower makes me feel is along the muscles around the entire spine.

2. single leg hyperextensions
20ish lbs bar (those dumb bars they use in aerobics classes)
25lb dumbell
35lb plate

-forgot how much I could lift. last set was the toughest. going slow in this exercise is just killer b/c its not easier at the bottom than at the top compare to squats

3. squats
185lbs
3x3

3 seconds spent below to slightly above parallel, then just 1 second after that because it's way easier

abt 2 min rest

4. dips
25lbs 3x3
3-4 sec way up

5. RVJ lift
225lbs
2x3


feel more winded than usual, feels so much more aerobic. way more aerobic than the jogging I did 2 days ago (which I forgot to log but it wasn't uch), but I did do one longer sprint like 500m or so at the end but still this is harder.

feel tired in a different way. feel like i'm depleting dif nutrients. adrenaline is lower though for sure which I want to keep it that way for nw.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #293 on: July 21, 2012, 09:16:00 pm »
0
yesterday
mental state: energetic cool
physical: feelin it yup sorta forget

superslow
1. front squats
185lbs
-very heavy for a deload. tough as hell but I tried to stay relaxed mentally.
3x3

tempo: 4-5s on the way down, pause below parallell for 2 sec, up for 4-5s
-felt it in glutes, hamstrings, everywhere. Was thinking about doing some single leg DLs but i had no desire afte ths. the slower you go, the hader it is
-my core was burning up as well by the 3rd rep on each set. My lower back, obliques, abs. they are sore today.

2. angled chin ups
35lbs
3x3

ent so damn slow, painful in a good way. feel winded.

toay I feel great mentally and physically. almost feel like doing squats heavy. going slower and taking time off form fast heavy lifts is helping my adrenal glands Ithink so far. I have energy to box toady too! which always means my adrenals are in good shape. I may do some apeshit sprints tomorrow.
« Last Edit: July 21, 2012, 09:45:04 pm by Avishek »
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Harvey

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #294 on: July 21, 2012, 10:51:46 pm »
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What's your 1RM squat now?
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #295 on: July 24, 2012, 09:37:17 am »
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it's not that good. probably 255.

Yesterday
mental state: calm from 5 hrs sleep
physical: feel very recovered. in the morning I felt extremely aggressive and wanted to do my squats then but had work to do

squats 245lbs:

it's amazing how much easier it is to lift fast rather than slow..
3x2

last rep of last set was very tough. Felt easy though to the cardiovascular system, mentally also didn't feel tough. KNees feel great after foam rolling.

This isn't a PR for me unfortunately. Just gotta keep at it.

BW: 154lbs

2. 95lbs bent over rows
a few sets, 4-5 reps at a time, slower for posture


later

some starts, 10-20m starts just a few. ddn't have energy for anything else. sucks because I could have been rady for a good workout but didn't sleep on time due to noise and such. will be moving into a mch quieter area very soon.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #296 on: July 25, 2012, 11:11:55 am »
0
(yesterday)
mentally: aggressive, energetic
physiclaly: left knee feels stiff again, piriformis as well. But eerything just feels fresh.

1. single leg DB deads
65lbs each hand

7x3 (long rests in between after the 4th set b/c complexed with other things)

b. DB bench 65lbs
4x6

started after the third set of a.

then some verts in between. felt so good. got a bunch on tape. reached for different pipes which I need to measure.

2. RVJ lift
275lbs 2x2

-good form, felt it where I wanted to. 

3. rows seated
1x7-8ish (momentum for most of them)
140lbs

had a lot of energy and ran around in b/w sets kinda. did a set of repeat tuck jumps, got the HR up quite a bit. forgot how cardiovascular that was.

later at night I went running with my gf.. started to feel a burn in my quads so i stopped whenever i did. i don't wna train my ST muscle fibers. decided to do some intervals in stead and go faster at times. IT felt good, but didn't feel fatiguing cardiovascularly, more locally in my legs. If  kept going it woud have caught up i'm sure. I wanna time a 3mile/5k see where I am.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #297 on: July 25, 2012, 05:01:04 pm »
-1
it's not that good. probably 255.

Yesterday
mental state: calm from 5 hrs sleep
physical: feel very recovered. in the morning I felt extremely aggressive and wanted to do my squats then but had work to do

squats 245lbs:

it's amazing how much easier it is to lift fast rather than slow..
3x2

last rep of last set was very tough. Felt easy though to the cardiovascular system, mentally also didn't feel tough. KNees feel great after foam rolling.

This isn't a PR for me unfortunately. Just gotta keep at it.

BW: 154lbs

2. 95lbs bent over rows
a few sets, 4-5 reps at a time, slower for posture


later

some starts, 10-20m starts just a few. ddn't have energy for anything else. sucks because I could have been rady for a good workout but didn't sleep on time due to noise and such. will be moving into a mch quieter area very soon.

Lbs? Why's that? Were you injured or something?
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #298 on: July 25, 2012, 11:37:05 pm »
0
I didn't understand your last post. I don't know I have not seemed to increase my squat that much. I'd guess I still have had some trouble being consistent especialyl with alternating with front squats. But I'm getting there. I know that. Ive alo been doing superslow training. And also I went lighter recently which improved my endurance but not max strength so If eel like some PRs are coming from that last workout.

mental state: good
phsyical: have energy to move around and stuff, legs don't feel too work. glutes sore.

1. military press
95lbs
4 sets abut 4 each
first set did 5

b. some boxing in betweeen

"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #299 on: August 02, 2012, 11:04:16 am »
0
Took several days off. a few days ago thuough I did perform just 2 sets of sprints, not on the track with my old nike frees, about 100m. It felt great, winded me. I didn't go 100% effort though. About 90 or so, felt burn in hamstrings/glutes

Still though I didn't have an overabundance of energy yesterday during my workout, but I felt very good afterwards, happy, relieved. I just need to eat mroe carbs and sleep on time and I'm working towards getting back to where I used to be in terms of my aggressiveness during the workout.

(yesterday):
mental state: definitely feeling some aggression, but stress too..
physical: been wanting to squat and sprint for a few days but took some extra off.

btw got a new paid of running shoes, forget the exact name, just some nikes, extremely comfy, sprints and running feel awsome I could run all day now.

1a. Bench
a1. 155lbs 3x4 (foam rolling quads in b/w sets)
b1. weighted chins, 45lbs 1x7
a2. 155 x4
b2. 45lbs x4

after b1, went outside on Kst and did one sprint up that block. About 20-25 strides is my estimate. shuold have counted. That means I reach top speed. It is slightly uphill thuogh. Had t oget my knees up higher than i'm used to. Felt amazing. These shoes are awesome and I'm recovered so I'm just flying. about 95% effort. 100% in the acceleration phase. top speed is a bit harder for me to maintain in running shoes.

same thing after b2.



3. Squat
225lbs 2x2 (2nd set I almost jumped with it, definitely moving a lot faster with this weight)
245lbs 1x2 (do able but heavy, slower)
225 3x2
(first set I paused just below parallel, and it made it a lot harder, next set I bounced more at the bottom and felt in in my glutes, same thing for the 3rd set, took a shorter rest period as well)

wanted to do more reps after the 3rd set of 2 but I waited to do another set instead. However I felt a strain in some inner adductor on my inner thigh. So I just stopped.

-tested some verts. Touched a 10'1'' pipe standing.. meh that sucks. Mainly because I thought it was 10'3''
goal right now is to hit 275lbs 3x2 sometime by end of october i'm thinking. Front squat same goal.

broad jump hit only 9ft. i need to deadlift more SHIT. FUCKKKKKKKK. but my vert felt alright.

4. went back to bench and p ullups and did 2 sets
bench: 1x4, 1x6 (using some momentum from arching lower back)
chin ups, x5, x4 45lbs

-the chinups are angled at 45 degrees so they arent actually chinups
 explosive pushups against bench after the 2nd set of bench, then 4 regular bodyweightpullups after the last pullup set

5. one sprint hill interval  outside

6. 3 sets hyper extensions b. hip flexor isometrics with band, standing
-45lbs, 2 legs. it felt too light and then I realized I shuold be doing this weight with one leg. buti'll do that on friday perhaps.

today: sore in inner thighs, quads a little bit.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf