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stiffness = persistent effects of dehydration?

not dehydrated. i have a big 32oz mug for my water (~ 4regular cups), and i drink 4-6 of those a day. not including the protein shakes. my legs are just stiff because of the high rep cycle overuse. that is way i also do not use anything below 200lbs on my warmup sets - not heavy enough to push me down comfortably to full bottom ROM.

Tue - 4:30am
Jun 19, 2012

Week 4 of 12 Day 7
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
345x20 [+2+3,+2+3,+2+3,+2+3] 90sec rest

* same lifts as yesterday. coordination is much better but the leg fatigue is greater. i will take a week as back off, probably max at 385/85%RM.
* these 70-75% 20 rep back up clusters really challenged my muscle recovery but was not heavy enough to compromise my tendons/ligaments. i do not feel any discomfort in my upper knees or anywhere non-muscle. just one big soreness in the muscle belly of the quads and glutes. hamstrings are also probably tight but not as bad as the rest.


 

you are struggling with 1.5BW. you need to fix your diet. somethings not right here. you get to 2BW. the real struggling starts there.

^ GHR or Goodmornings + full squats > deadlift anyday.

Sun - 6:30am
Jun 17, 2012

Week 4 of 12 Day 5
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]  30-60sec rest per +
335x20 [+2+3,+2+3,+2+3,+2+3] 60-90sec rest

* lifted early in the morning. can't do afternoon, need to watch nba finals. not as strong as i thought. 2nd set of 405 was not as strong as the first.
* BW dropped to 166-168lbs. lost more water than i thought standing under the sun for half a day yesterday - i was trying to stay hydrated but apparently not enough. will get better diet today.

My advice would be to focus on basic strength work and a form of max effort jumps. Squats, deadlifts and one(!) explosive lift (preferably powerclean) should be that basic strength work and max effort jumps can be done in addition. If you have to, keep the BSS if you are interested in single leg jumps as well. If you squat heavy on Monday, you might do them on Wednesday, so that Friday can be squats again. You have to treat them as a main exercise for them to be of any worth IMO.

i'm not very consistent on the explosive lift cycles (i do barbell jump squats occasionally more as a form of squat deloading) and IMO - you can do without them, and still be able to transfer your strength made from the heavy compounds into your jumps just by jumping.

Fri - 3:00pm
Jun 15, 2012

Week 4 of 12 Day 3
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][315+2][365,385,405,415+1]  30-60sec rest per +
365x20 [+1+2,+1+2,+1+2,+1+2,+1+2,+1+2,+1+1] 60-90-120sec rest as needed

* will back off the intensity on the backup sets tmrw, something like ~ 315-335 and cycle back up again to 365s. 385 is still annoyingly heavy, 365 is the good kind of heavy right now.
* could have gotten a top single of 425 today but IMO, backup with -50 at 375 is a bit too much too soon coming from 335s last workout.
* 100g casein protein post workout. brought the wrong kind. this will do for now. can't go wrong with high BCAA profiles anyway.
 

use micronized creapure. 5g daily in hot coffee. done. 

bout to lift 400 again on jello legs.. need to amp a bit.. here you go. blast this with the top down and some serious subwoofers, drive to the gym. win 

pre workout
<a href="http://www.youtube.com/watch?v=EN8tC2XlCSk" target="_blank">http://www.youtube.com/watch?v=EN8tC2XlCSk</a>

post workout
<a href="http://www.youtube.com/watch?v=oFRbZJXjWIA" target="_blank">http://www.youtube.com/watch?v=oFRbZJXjWIA</a>

Mon - 6:00am
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225 +2+2+2][275 +2+2][325+2][375,380+1][405 +1+1]
- 385x5 [1x5]

* 2 days of unplanned deload due to sore lowerback did pretty good for recovery too. the 405 felt light considering this is the first workout of the day. i'm stronger on the 2nd workout ~ 8-10hrs after the 1st.

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Mon - 4:30pm
Jun 11, 2012

Week 3 of 12 Day 6
Daily Squats Maintenance - clustered paused reps - warmup and backup
[225+2+2+2][275+2+2][315+2][365,385+1][405+1+1]
- 365x5 [1x5]

* lowerback is now pain free. decided to lift again just to make sure it holds up.