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4/17/11 Sunday BW= 170.6

pogo jumps 3x8
depth drops 28" 3x5
jump squats 95# 3x5
squats 5x185, 10x205, 10x205, 10x205
seated toe raisers 60# 4x12
bench press 8x135, 3x6x185
reverse hypers BW+10 3x15
pull ups BW 10,9,7

Tried to follow up the squats with deadlifts but wasn't going to happen so I stopped with warm up set. Felt like a pussy tonight when I was looking at myself in the mirror and wondering if I have it in me to make progress. Some of the cats in here put in work, and with the frequency that would put me in the hospital. sometimes I wonder if I got a crap hand in the recovery department or I am just a nancy. (rhetorical don't answer this)

Thanks for the motivation.

4/10/11 Sunday BW=171.4

pogo hops 3x8
depth jumps 24"-24" 3x5
jump squats 95# 3x5
squats 6x185, 3x10x205
seated toe raisers 60# 4x10
bench press 10x135, 3x8x175, 6x175
reverse hyper BW+10 3x15
pull up BW 10,

Ran out of time on workout. Getting my reps up on squats which feels good, hard when I am used to doing less reps tho.

4/7/11 Thursday BW=172.0

squats 6x185, 4x8x205
seated toe raisers 55# 3x12
reverse hyper BW+10 3x15
ham curls 100# 3x8
bench press 8x135, 4x6x185
pull ups BW 10,9,8

4/3/11 Sunday BW=171.8

pogo jumps 3x8
depth drops 24" 3x6
jump squats 95# 3x5
squats 10x185, 8x205, 8x205, 8x205
lunges 135# 3x6
seated toe raisers 55# 4x10
bench press 8x135, 4x6x185
pull ups BW 10,8,6

Don't sweat it man.  Just regroup and try again.  You can do it!

Thanks man.

3/29/11 Tuesday BW=170.6

Played full court b-ball tonight. (2.5 hours) Legs were sore from missed PR attempt on Sunday so I wasn't expecting much. Got warmed up and hit some ME jumps and bam hitting 31" RVJ again and again. Progress, I love it!!!!!!!!!!!!!!!  keeps me motivated for more pain.

Shin splints suck, heal up quick.

Looked better at 9'7", probably because you had to approach with more speed. keep it up.

Your hood looks dope son!

You calves are probably a restrictive factor. Having sore calves after basketball means one or two things: either not strong enough or extra tightness. Either way you should implement Unilateral Calf-Raises going for a full deep stretch (maybe holding it down for ISOs, which I prefer) after your workouts in addition to the reactive stuff you do beforehand to keep things on an even keel.

Peace.

true words. not stiff tho, too weak. calves are def not on par with my upper legs, and needs to be a bigger focus.
1 leg calf raises are going back into the rotation, thanks for the input.

I feel like I can't stabilize and explode out of a plant with much speed...... Yet



3/15/11 Tuesday BW=176.0

2 hour Basketball cardio night. got my butt kicked but stayed injury free to fight another night.

3/10/11 Thursday BW=174.8

pogo hops 3x8
depth jumps 24"-24" 2x5
jump squats 95# 2x5
squats 4x185, 6x225, 6x235, 3x235, 3x235, 15x175
bench 8x135, 3x6x185
curls 30# 10,10,7

I thought this was going to be a wasted work out as I was a little beat and my calves are still in pain from tuesday b-ball. I actually felt stronger then I have in the last few weeks, go figure?

I am going to transition from 24" depth jumps to 30" depth drops and see how that goes.