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8/18/2009

- 2 hours of tennis.. just hitting the ball back between 2 people.. man i rule @ tennis.. i might play more often.

- 1 hour rest

ssbar walking lunge, 10 each leg:
- 145
- 145
- 145
- damn pretty good.. felt real easy.. my shoulders get tired before legs.. tmw i might do a few sets of 20 each leg with 125.

neutral grip pullup: BW + 25 lb. plate + BW burnout
- 9,10
- 8,10
- 8,8

pushups:
- 41
- 41
- funny, i died completely on 41 each time.


peace

2 questions:

1.Doesn't making most exercises unilateral go against the general vs. specific idea?
2.Do you think that a max strength phase has any benefits for an intermediate or advanced athlete or is it completely unecesary?

i guess i'll answer...

1. bss/lunge/stepup are still 'general'.. they arent very specific imo.. but i do think a mix of bilateral/unilateral is optimal.

2. i think it definitely has its place.. hypertrophy / higher volume phases can really affect RFD negatively, so, you're going to want to reduce alot of that volume & utilize higher intensity weights to peak your explosiveness.. just putting on muscle isn't going to PR you most of the time, you're going to need to go into low volume/high intensity phases to get that muscle firing at peak levels.

peace

8/16/2009

rotation style:

slighty above parallel squat:
- 235 x 10
- 235 x 10
- 185 x 20
- 235 x 10
- 235 x 15

other:
- wide pushup iso hold/3" bar curls until failure
- wide pushup iso hold/3" bar curls until failure
- 2" bar curl: 75 lb. @ 15 reps
- wide pushup iso hold/3" bar curls until failure
- 2" bar curl: 75 lb. @ 12 reps


good workout.. felt so damn strong on squat..

i should be 180 soon.. heh

peace

8/13/2009

didnt plan on doing anything tonight.. but i did anyway

~50 yard sprints: 8

movement progression stuff: 1 hour of it
- felt so good..
- started to get more explosive half way through it.. wasnt feeling good today but i snapped out of it tonight.


i think i sweat more doing all that movement progression stuff than when i shadow box.. usually after i shadow box it feels like i got out of a pool.. i was drenched.

peace

When am I going to see more 400s in here?!?!

i havnt been running them because ive been putting together a dvd.. :/

i have too rest too much when im doing them.

peace

8-11-2009

afternoon: dunk session
- sucked.. jump without ball = 35.. jumps for dunks maxed at 37 or so..
- i had some fatigue from yesterday for sure.. legs felt shaky..
- but honestly, TOO MANY LITTLE SHITS AT THE COURT.. i go and look at the footage andthis one little shit kept putting his hands up in front of the lens as i was dunking.. had no idea.. either that or he would shake the tripod.. little fucker.
- landed some nice one's anyway.. but nothing too crazy.



evening:
10 ~3 minute rounds shadowboxing
- speed was insane.. felt great.. conditioning felt great..

above parallel squat:
- 135 x 10
- 185 x 10
- 225 x 10

pullups: neutral grip
- BW + 25 lb. x 7
- BW FAST x 10

pushups:
- 30 + hold until failure

ssbar lunges:
- 125 x 6, 5, 5, 5, 5, 5


COMPLETELY DEAD.

might be seeing high frequency + moderate reps from me for a bit.. trying to get my fat down but keep mass on.



peace

8/10/2009

squat singles:
- 285 x 1 (parallel or just below)
- 305 x 1 (above parallel, little higher than normal possibly)
- 315 x 1 (above parallel, little higher than normal possibly)

neutral grip pullup:
- BW x 17

pushups: 30

SSBAR STEPUP: 165 lb. @ 10 each leg
- SICKKKKKKKKKKKKKKKKKKKKKKKK
- thats a huge pr.. it was so grueling..

barbell curl:
- 65 lb. x 13



nice workout..

peace