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doin two pushing/pulling motions in the same day... i probably cant do too much on one of them..

well, you could do push/pull on both days then. I didn't think you wanted to do it like that from your post.

can i do the rows on the machines? cos when i do bent over rows, i feel my lower back tiring...

ya of course!

actually i have no idea what assistance exercises to do, i just picked something from that slrvj toolbox article u did..
what would u recommend?

the line hops/quick lunges are both good to do after lifting, as they aren't too CNS intensive, and they are definitely doable after lifting hard.

for double leg jumpers, stiff leg ankle hops are very effective at getting more pop out of the calfs, so you could also implement those instead of the quick lunges. with ankle hops you'd do sets of about 5 reps, stiff leg hops, lots of shoulder power, for about 5 sets or so.

the rfi line hops are real good after lifting..

also, what is this arm/shoulder assistance thing u talkin abt?

that's just the curls/shoulder stuff you like doing.. just throw in a few supersets of bicep/tricep/shoulder work if you feel up to it.

sound good?





so now you're looking at:


Day 1
- warmup
- some kind of "plyo": double or single leg bounds

- squats (shooting for higher weightages)
- walking lunges
- pullups
- OHP

- stiff leg ankle hops
- finish with core stabilization + arm/shoulder assistance


Day 2
- warmup
- some kind of plyo: double or single leg bounds

- squats (shooting for higher vol)
- stepups
- bench
- seated row

- lateral ankle hops
- finish with core circuit + arm/shoulder assistance

ahh... thanks thanks my man..


i'll mix it up abit between the stiff leg ankle hops, lateral hops, quick lunges...
cos it looks like im both a sl and dl jumper now, seeing how both are abt the same height haha...

but i think the vert will suffer for awhile doing this...
after a month or so, if and when the numbers come up abit, i'll be askin u for some more help on what to do next adarq...

much appreciated so far! 

no problem, but I don't see why your vert would suffer. I'd imagine you will experience more gains, considering you have 2 days worth of significant CNS stimulus now, instead of 1.

pc!

cos im piss poor at recovery, legs are still aching now as i type haha.

you'll get better now though, now that you have two days of workouts.

something to keep in mind about the volume on those days, you could do something like:

Day 1:
...
- Squat: 1 x 5, 2 x 3 (work up to a heavy 5, then heavy 3)
- Lunges: 2-3 x 5 each leg
...


Day 2:
...
- Squat: 3 x 5-8 (3 sets of 5 with ~6-7RM or 8 with ~9-10, short rest intervals, for example, 1min30s or so)
- Stepups: 2-3 x 5 each leg
...


Just an example.. Keep one day heavy (day 1) and the other day volume (day 2). Stepups don't have a significant "eccentric portion", so, they shouldn't contribute much to soreness.


Lifting one day a week usually keeps you from adapting properly, meaning, with just one day you will experience more soreness than if you train 2-3 days per week etc. Your body adapts to the frequency.

week 19
broad jumps
4 trips across court

REAs
5 x 40, 50

Squats
5 x 70, 80
5 x 5 x 90

some shoulder rotation prehab things at the machines

Bench
5 x 50, 60, 70, 80, 75, 75, 77.5

Stepups
3 x 80, 90, 100, 110, 110

Pullups
5 x 10

Lateral Hops
4 x 15 secs

EZ bar biceps curls
2 x 12 x 15kg

ytd really.

another 100 from deep. took shorter/less shots than the last time, so im a happy boy.

sneaked in some work at the gym. had just wanted to do a little core stuff, but one thing led to another...

shoulder rotation prehab.
honestly no idea wat i was doin, just some rotations at the machines.

rope tricep pulldown
4 x 15 x 19

calf raises
4 x 10 x 70kg

done seated at the squat machine(Smith?), with towel on my lap.
still too much pain for me tho.

single arm tricep DB overhead extension
4 x 10 x 10kg each arm

hang cleans
3 x 4 x 50kg

no problems with the weight, but transitioning to the front squat position, my right arm experience this tinge, just abt every rep. was it cos im not flexible enough?

planks
front: 3 x 1min
LR sides: 3 x 30 secs

rear delt DB flys
2 x 10 x 10kg
20 x 7.5, cos someone took the 10 away..

week 20A
ok game last week. slippery floors make for a not so nice experience. 1/2 from deep, handful of layups, free throws.

double leg hops
3 trips across court.

REAs
4 x 40, 50

Squats
5 x 60
4 x 80, 90
3 x 100, 110, 120, 125, 125

first set of 125 actually felt light. happy.
was mumbling to myself before the money sets, bouncing around trying to psyche myself up. bet i looked funny LOL.

OHP
8 x 20
6 x 30, 35, 40, 40, 40

Walkin DB lunges
2 x 5 x 20
2 x 5 x 22.5

pullups
5 x 10

Stiff ankle hops
4 x 6

Machine rope triceps pulldowns
10 x 19kg
10 x 21
10 x 24
20 x 24

guys, im experiencing a little bit of this niggling feeling at the inside top part of my knee whenever i start working...

it normally goes away after a few deep BW squats, shaking my legs abit to try loosen things abit, but whats up with it?
anything i could do to cure it?

above the patella? try stretching and icing first.. maybe you are shifting a bit too much to your knees during squat?

patella's the knee cap right? if so, then ya the patella. inside top part.

how do i stretch the knee? just the quads?

ya, standing quad stretch & lying down quad stretch.. also you can get in to a bulgarian split squat stance, back leg elevated, and dip down and stretch the quads then.. stretch them AFTER you're loose, like after basketball/lifting.

what do u mean by shiftin to the knee during squatting?

like, shifting your weight forward to the knees, ie more quad.. if you sit back you should feel more hamstrings, knees shouldnt shift forward much.. if you're feeling alot of pressure on the knees, you have to "suck the femurs back" a bit and get the knees back.

pc