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@vag: as is often the case with in-game dunk videos, the bench reaction is the best part.

edit: this is funny: http://deadspin.com/5966239/this-lady-behind-the-clippers-bench-was-the-only-one-unimpressed-by-last-nights-performance

http://youtu.be/avcVlUQehfU

that kid is going to be an absolute monster.

P-CHAIN AND POWER BLOCK DAY 3

WEIGHT: 179.5
SORENESS: hamstrings, glutes pretty bad
ACHES/INJURIES: none
MENTAL STATE: good mood, happy, CNS not too amped up, though.

- warm up

- SVJ x 6

- depth jump @18" x 4,4,4
pretty bad, i think, although i wasn't near a mirror so no frame of reference other than feeling

- KB swing 28kg x 10,10,10
focus on explosive transition and glutes firing all the way through full hip extension

- calf raise 135 x 20,20,20
did these with a barbell before noticing that there is a leg press machine. problem solved. adequate calf strength, here i come.

- dip x 10,10

- low cable row 130 x 10,10/e

- decline sit ups, touch knee with opposite elbow x 20,20,20

- beach work

- stretch

soreness dissipated by the end of the workout. it's still there but not as bad. hindered SVJ and depth jumps. i'm a bit apprehensive to see what happens with the old bball court (see above post). if i could even get on there an hour a week, that'd be awesome. we'll see.

what's wrong with your knee that it hurts even on HBBS? try leg curls, maybe? BSS with front foot close to the bench, so knee flexion emphasis?

HOLY LIVING MOTHER OF FUCK I MIGHT BE ABLE TO USE THE OLD GYM ALL BY MYSELF!!!!!!!!!!!!!

 

<a href="http://www.youtube.com/watch?v=pVCegcfWXp8" target="_blank">http://www.youtube.com/watch?v=pVCegcfWXp8</a>

^^^ Interesting. Where is T0ddday to explain this to us? Intuitively you'd think that losing BW wouldn't have a deleterious effect on muscle fiber composition as long as you're consistently training for strength and/or explosiveness. No idea whether that's actually true in the real world, though.

so?