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new routine will be as follows. usually will have one day of rest between workouts, occasionally two. some days off will include light activity, e.g., tennis, touch football, hiking, easy running, intervals, circuit training, whatever.

a buddy pointed out the other day that my SLRVJ isn't just slow, it looks incredibly awkward. he said he thought i was going to roll my ankle or something when i did a right-footed jump. i'm a right-footed jumper, to whatever extent i'm a single-leg jumper at all. that needs fixin'. hence the SL skips and bounds. layups or other submax SL jumps will become part of my warm up.

Day 1
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10-15 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- skips for max height 3 x (4-6 each foot)
- power snatch/clean 6 x 2
- squat 2 x 5
- SS1: bench 3 x 5
- SS1: pull up 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

Day 2
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- submax LRLR bounds 3 x (6-8 each foot)
- power snatch/clean 6 x 2
- squat 3 x 10
- SS1: OHP 3 x 5
- SS1: bent over row 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

^^^

no. you are wrong.

last night:

BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low to moderate

- warm up

- bench 5 x 185, 3 x 195, 3 x 205

- pull ups 5 + 10, 3 + 15, 6 + 20

- SS1: OHP 10 x 65
- SS1: BOW 10 x 65
- SS1: x 3

- SS2: MB slam 10 x 14
- SS2: L-sit x 20s
- SS2: x 2

- stretch

the elbow pain/discomfort was back last night after not being a problem at all the day before. did some digging around in there and it feels alright this morning. hopefully it's not going to turn into some nagging bullshit like it did last fall.

I GOT A PROMOTION AND A BIG-ASS RAISE. 

 

that is all. workout tonight will be upper and core only.

fuck yeah.

trying to figure out what's next

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up

- DSVJ/DLRVJ x ~15-18
awful, just truly awful. so frustrated.

- sprint 4 x 10y

- skip for height 3 x 8

- foam roller ITB, hamstrings, calves

- front squats x a bunch with very little weight

- power snatch 8-10 x 65, 4-5 x 75, 4-5 x 95
guessing on the reps, didn't really count. failed on a couple of the 95's cause i was thinking too hard. technique still bad, not getting enough pop in my hips. on the bright side, 95 is super easy. also on the bright side, it's my first time power snatching in many moons.

- squat 5 x 245
so, so weak. oh well, build from here. might go back to my old MSEM 2 x 3 one day, MSEM 1 x 6 the other day. liked that. why did i ever switch off that block. idiot.

- foam roller quads
ow ow ow ow ow ow ow ow ow ow ow ow ow ow

- stretch
focus on rectus femoris and calves

i've rarely been more discouraged than i was while jumping today. it just felt so slow and i couldn't muster up anything better. no difference between DSJV and DLRVJ in terms of height.

basically, i need to think about my vacation like an injury, and the last month or so like time spent coming off an injury. shit happens and the only thing to do is regroup, come up with a decent plan, and keep grinding.

Quote from: LBSS on April 24, 2012, 09:57:10 am

Quote from: Raptor on April 23, 2012, 07:00:39 pm

I hate Harden, so I love this. Incidental contact. Protect yourself at all times.

what? why do you hate harden?

Because I just do. I hate him, Rip Hamilton, Chauncey Billups, Ben Wallace, Tim Duncan, Manu Flopobili, Rashit Wallace, Bruce Bowen, Meta World Piss and a few others I can't think about right now. Basically floppers and people with no talent that are just annoying and like to wreck other peoples' games by just fouling and saying "they're good defenders".

I hate Harden, so I love this. Incidental contact. Protect yourself at all times.

what? why do you hate harden?

CHASE POWERLIFTING RECORD. you'll probably never be an olympic decathlete, but having a chance to set a national record is too good to pass up. give it a year and then re-assess.

then, decathlon.

for the fats:

http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook

http://www.bodyrecomposition.com/a-guide-to-flexible-dieting