Author Topic: Rip's Journal  (Read 100100 times)

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piR

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Rip's Journal
« on: July 15, 2009, 04:42:35 pm »
-2
Advanced Progress Tracker

IMPORTANT REMINDERS
- Take it easy on reactive work because of toe : march - April 2011
- Starting 5-9-11 I want to jump everyday in order to build up my reactive ability. With my strength level I should be flying, also plate swings too. Once I get to 3x bw squat I should be elite level of jumping - Beast M0de
-10/16/11: Go to dentist asap for infection by right molar!!!!!

CURRENT GOALS
- 50" Running Vertical Jump
- Squat 405 3x5
- Bench 225 3x5
- 4.1 40 yard dash
- Dunk on Camera - finished - http://www.youtube.com/watch?v=8RBY5lbRg3A

MAJOR PR'S/MILESTONES
4/23/11: Bench 185 3x5 - I got 185 x 5 once during 2010, but never for 3x5
5/1/11: Squat 315 4x8 - this was a goal me and andrew talked about in late 2010 - http://www.youtube.com/watch?v=4TW8v1I2ZIw&feature=channel_video_title
5/6/11: Squat 365 3x5 - I had been dreaming about hitting this weight for 2 years or so..



DAILY PHYSICAL & MENTAL STATE
4/02/11: I'm sick today, it's nothing a simple head cold, so I went ahead and lifted anyway
4/06/11: I'm still a little sick, it can't be anything more than a head cold. It doesn't affect me at all physically.
9/9/11:  im sick so i feel like shit, probably just a cold, could be sinus related. im worn down/tired, sore throat, green discharge, idk if fever, nasal congestion, ive been super hungry all day..
4/16/12: I'm sick a little, i think its a cold, but its not bad, i lifted anyway.
5/06/12: The weirdest/scariest thing happened today while squatting.. I was on my last 2 reps of my final set of squats when as i am coming up i feel this tightness/tingling feeling in my chest.. it was very scary, and for about 15 minutes afterwards i was very dizzy, it almost felt as if i was tipsy. i was worried that it could have been something potentially dangerous so i stopped the session right there; live to lift another day.. that was the hardest thing having to stop right there, i kept trying to tell myself that "you feel good now, go lift", "dont be a pussy", etc.. but i just couldn't risk it.. if anything happened while i was lifting there would be some seriously bad injuries (my heart, some torn ligaments in legs, concussions, etc.)
5/08/12: Body felt weird, it is hard to explain. But my whole body felt sort of itchy/achy.. it is so hard to describe, i guess it is just fatigue, idk... but my lifts definitely suffered from it.
5/10/12: that weird feeling i had last time was me being sick...
8/19-8/20/12: sick, cold.

BODYWEIGHT
3/21/11: 157
3/22/11: 157 - After shitting
3/23/11: 155.6
3/26/11: 157.2
3/28/11: 157.6
3/30/11: 157.2
3/31/11: 157
4/01/11: 157
4/04/11: 158
4/05/11: 157
4/06/11: 157.2
4/07/11: 159.2
4/08/11: 158.2
4/10/11: 159.2
4/11/11: 160.5
4/12/11: 160
4/13/11: 159.8
4/15/11: 160.6
4/16/11: 159.8 - to give you an idea of my progress, 2 years ago to this date I was 130lbs..  :o
4/17/11: 160
4/18/11: 162.6
4/19/11: 163.2
4/20/11: 164.8  - 5 pounds in 7 days. This is crazy  :o
4/21/11: 162.8
4/22/11: 162 - morning
4/23/11: 162.2
4/24/11: 161.4 - this must be because of prom, even though I've eaten a shit ton since prom ended..
4/25/11: 162.2 - I was able to see every ab today!
4/26/11: 162.8
4/27/11: 164.8
4/28/11: 162.4
4/29/11: 163.6
4/30/11: 164
5/1/11: 163
5/2/11: 166.2
5/3/11: 165.8
5/4/11: 165
5/5/11: 165.6
5/6/11: 164.6
5/7/11: 164.6
5/8/11: 166.8 after eating
5/9/11: 165.6
5/10/11: 166
5/11/11: 164.6
5/12/11: 165
5/13/11: 164.4
5/14/11: 165.4
5/15/11: 167
5/16/11: 167.8 - i ate a ton last night
5/17/11: 164.4
5/18/11: 165.6
5/19/11: 164.0
5/22/11: 167
5/24/11: 166
5/25/11: 167.8
5/26/11: 168.6
5/27/11: 168.0
5/28/11: 167.0
6/1/11: 165.6
6/2/11: 168.6
6/4/11: 167
6/5/11: 165
6/6/11: 168
6/7/11: 169
6/8/11: 166.8
6/9/11: 167
6/13/11: 165.8
7/3/11: 165
7/5/11: 164.6
7/6/11: 163.2
7/7/11: 164.8
7/8/11: 166.4
7/9/11: 163.6
7/11/11: 162.6
7/13/11: 163.6
7/14/11: 164
7/15/11: 164
7/16/11: 164.8
7/17/11: 165.8
7/18/11: 165.6
7/22/11: 161.6
7/31/11: 165
8/1/11: 163.2
8/2/11: 164
8/3/11: 164
8/4/11: 165
8/6/11: 165
8/8/11: 163
8/10/11: 165
8/15/11: 163
8/17/11: 163
8/20/11: 163
8/22/11: 164.6
8/24/11: 165
8/31/11: 163
9/3/11: 164
9/6/11: 162.2
9/7/11: 164
9/8/11: 164
9/9/11: 163
9/17/11: 163
9/19/11: 164.4
9/20/11: 164
9/25/11: 163.2
9/28/11: 164
10/2/11: 164
10/10/11: 160.6 -  I'm not sure If I want to gain weight or not..
10/11/11: 161
10/16/11: 160
10/18/11: 163
12/23/11: 160
3/15/12: 152.6
3/16/12: 156
4/03/12: 160.8
4/04/12: 159
4/06/12: 161
4/16/12: 160
4/18/12: 159.2
4/19/12: 159.6
4/21/12: 161.8
4/22/12: 161.8
4/23/12: 161.2
4/24/12: 161.6
4/26/12: 162
4/28/12: 160
5/02/12: 161.4
5/04/12: 161
5/06/12: 160.2
5/08/12: 160
5/10/12: 160
5/11/12: 160
5/17/12: 160.4
5/18/12: 161
5/20/12: 160
6/8/12: 165
6/15/12: 166
6/17/12: 165
6/19/12: 167
6/20/12: 168
6/21/12: 167
6/27/12: 168
6/28/12: 164
6/29/12: 164
6/30/12: 172 - wtf... thats 8lbs in one day..
7/03/12: 167
7/06/12: 169
7/8/12: 171
7/10/12: 170
8/2/12: 167
8/5/12: 167
8/6/12: 166
8/27/12: 165
8/28/12: 165
9/3/12: 167
9/4/12: 167
9/6/12: 167
9/24/12: 166


DIETSORENESS
3/21/11: A shitload - painful in quads, glutes, and lower back. Some soreness/stiffness in calfs and traps.
3/22/11: Tons - just as much as yesterday; A shitload - painful in quads, glutes, and lower back. Some soreness/stiffness in calfs and traps.
3/23/11: High, only painful at certain angles, same areas as before.
3/26/11: A little in quads, mainly in pchain, hamstrings are sore as fuck
3/28/11: None - stiff hamstrings
3/29/11: None
3/30/11: None - After 4x8 day which is amazing
3/31/11: None
4/01/11: None
4/02/11: None
4/03/11: None
4/04/11: None
4/05/11: None
4/06/11: None
4/07/11: I wouldn't say there was any muscle soreness, just mainly stiffness - My body has adapted nicely to the training and volume
4/08/11: None - just stiffness
4/09/11: None - body felt good
4/10/11: None
4/11/11: Low - I have some in glutes and inner thighs - it is very low
4/12/11: Low - in glutes
4/13/11: None
4/15/11: Light in glutes
4/16/11: None
4/17/11: Light - glutes
4/18/11: None
4/19/11: None
4/20/11: Moderate soreness - chest, traps, lats, quads, glutes, calfs, but nothing serious. It's not so much soreness as it is tightness and stiffness.
4/21/11: None
4/22/11:  Low - quads, glutes, hamstrings, calfs, chest - mainy just stiffness
4/23/11: Very light soreness in inner thigh - other than that I am just stiff
4/24/11: None just dead legs
4/25/11: None
4/26/11: Moderate - quads, glutes, hamstrings, stiffness
4/27/11: Low - just some stiffness
4/28/11: Moderate - not so much soreness but lots of stiffness
4/29/11: None
4/30/11: Moderate - High; lots in chest, traps, and lats, calfs decent in glutes and a little in quads
5/1/11: Light - only in calfs and chest
5/2/11: Moderate in glutes
5/3/11: Light in pchain
5/4/11: Only sore in calfs, the rest of my legs are just very stiff and worn down
5/5/11: No soreness but tons of stiffness and worn out legs
5/6/11: None just tightness
5/7/11: Light - little in pchain and calfs
5/8/11: Light - I had a little in pchain
5/9/11: Light - in pchain
5/11/11: Moderate - pchain and chest
5/12/11: None
5/13/11: Low - decent amount of stiffness
5/14/11: Moderate - pchain, calfs, traps, upper back, chest, barely any in quads
5/15/11: None
5/15/11: Low
5/16/11: Low
5/17/11: Low
5/18/11: low - little in quads and pchain
5/19/11: Low
5/22/11: Low - I have tightness in quads, glutes, but mainly hamstrings from cutting grass yesterday
5/24/11: None
5/25/11: Mid - quads, vmo, glutes, inner thighs
5/26/11: Low - tightness in vmo
5/27/11: Low - little in the inner thighs
5/28/11: Low
6/1/11: None
6/2/11: Mid - I have some in quads and glutes
6/4/11: Low - some tightness in hamstring
6/5/11: Mid - glutes, quads, hamstrings, lots of tightness, super sore traps
6/6/11: Low - Mid - some all around soreness
6/7/11: Low - little tightness
6/8/11: Low
6/9/11: Low
6/13/11: Low
7/3/11: Low
7/5/11: Low
7/6/11: Mid
7/7/11: Low
7/8/11: Mid
7/9/11: Low
7/11/11: Low
7/13/11: Low
7/14/11: Low - Mid
7/15/11: Low
7/16/11: Mid
7/17/11: Low
7/18/11: Low
7/22/11: Low
7/31/11: Low
8/1/11: Mid
8/2/11: Low ish
8/3/11: Mid - High
8/4/11: Low - Mid
8/6/11: Low
8/8/11: Low
8/10/11: Low
8/15/11: Low
8/17/11: Low
8/20/11: Low
8/23/11: Mid - High
8/24/11: Mid
8/31/11: High
9/3/11: Low
9/6/11: Mid
9/7/11: Mid
9/8/11: Mid
9/9/11: Low
9/17/11: Low
9/19/11: Low
9/20/11: Mid
9/25/11: Low
9/28/11: Mid
10/2/11: Low
10/3/11: Low
10/10/11: Low
10/11/11: Low
10/16/11: Low
10/18/11: Mid
3/15/12: High, especially pchain, crazy in calfs
3/16/12: Mid - high mainly pchain and quads
4/03/12: Low - small amount in glute when in squat position
4/04/12: Low - Mid; all in pchain, the lunges always kill me
4/06/12: Mid - tons in chest and inner shoulders, some in lats
4/16/12: Low - i can feel some soreness in the glutes
4/18/12: Low
4/19/12: Mid - pchain and quads
4/21/12: Low- Mid -some in chest and glutes
4/22/12: Low
4/23/12: mid - high
4/24/12: Mid
4/26/12: Low - Mid : there is some light soreness in glutes
4/28/12: Low - Mid: Some light soreness in chest and back
4/30/12: Low - Mid: Some soreness in pchain
5/02/12: Low - mid -some in my chest and back
5/04/12: Low - Mid - some in my inner thighs
5/06/12: Low
5/08/12: Mid -some in legs
5/10/12: Low
5/11/12: Mid
5/17/12: Low - some in pchain
5/18/12: Mid - some in chest
5/20/12: Mid - some in pchain
5/22/12: Low
5/24/12: Low - Mid - pchain
5/26/12: Low
5/27/12: Low- mid
6/4/12: Low
6/8/12: low
6/15/12: Low
6/17/12: Mid - high - i am still pretty sore from that lower workout, those mbem squats are killer.  
6/19/12: Low - mid
6/20/12: Mid - High - glutes and quads
6/23/12: Low
6/25/12: Low - Mid
6/27/12: Low
6/28/12: Mid - High
6/30/12: Low
7/2/12: Low
7/03/12: Low - mid
7/04/12: Low
7/05/12: Mid - High
7/6/12: Mid
7/8/12: Low
7/10/12: Mid
7/21/12: Low
7/23/12: Mid
7/29/12: Low
7/30/12: Low - Mid
7/31/12: Low
8/2/12: Low
8/5/12: Low
8/6/12: Mid
8/8/12: Low - Mid
8/21/12: Low
8/27/12: Low
8/28/12: high, legs are brutal.
9/6/12: low
9/24/12: Low
9/25/12: Mid
9/27/12: Low

ACHES/INJURIES
3/21/11: Turf Toe
3/22/11: Turf Toe; it's getting progressively better
3/23/11: Turf Toe
3/26/11: Turf Toe
3/28/11: Turf Toe
3/29/11: Turf Toe
3/30/11: Turf Toe
3/31/11: Turf Toe
4/01/11: Turf Toe
4/03/11: Turf Toe - Barely
4/04/11: Same as above
4/05/11: Turf Toe - I can't even notice it anymore
4/06/11: Same as above
4/07/11: Turf Toe
4/08/11: Turf Toe
4/09/11: Turf Toe
4/10/11: Turf Toe
4/11/11: Turf Toe
4/12/11: Turf Toe - GOD DAMN THIS HAS BEEN A MONTH NOW!!!
4/13/11: Turf Toe
4/14/11: Turf Toe
4/15/11: Turf Toe
4/16/11: Turf Toe - not really though
4/17/11: Turf Toe - blah barely
4/18/11: Turf Toe
4/19/11: Turf Toe
4/20/11: Turf Toe
4/21/11: Turf Toe
4/22/11: Turf Toe
4/23/11: Turf Toe
4/24/11: Turf Toe
4/25/11: Turf Toe
4/25/11: Turf Toe
4/27/11: Turf Toe - it didn't bother me much
4/28/11: Turf Toe I guess
5/4/11: Turf Toe
5/5/11: Right Achilles
5/8/11: I tweaked my left quad yesterday, I was playing basketball then I sat down for a while, but when I got up my quad was in pain. I have no clue what it is, but it is bothering me, it feels like a cramp..
6/13/11: Top Left of left foot, there is pain.
7/3/11:  Sprained Left Ankle - not bad, 95% recovered thigh contusion
7/5/11: Sprained Left Ankle- not bad, 95% recovered thigh contusion - around knee insertion
7/6/11: Sprained Left Ankle- not bad, 95% recovered thigh contusion - around knee insertion
7/7/11: Sprained Left Ankle- not bad, 95% recovered thigh contusion - around knee insertion
7/8/11: Sprained Left Ankle- much better, 95% recovered thigh contusion - around knee insertion
7/16/11:  Left calf /Achilles area is very very tight and cramps up when I walk
7/17/11: Left calf still very tight
8/17/11: I have some aching on the front side of my hips...  :o
8/20/11: Hips feel much better..
8/23/11: Right ball of foot, probably from all the running.
8/24/11: 8/24/11: balls of feet, also sacral region.
3/15/12: Balls of feet
4/11/12: Right heal is bruised i guess, at times it is very painful to even walk.
6/23/12: right heel is still buggin me, a ton when i jump.
7/21/12: my right vmo has been buggin..
7/29/12: got in a car crash a few days ago - http://www.adarq.org/forum/progress-journals-experimental-routines/rip's-journal/1095/ - some minor whip lash maybe some soft tissue damage in back. no biggie.

FATIGUE
3/21/11: High
3/22/11: Mid - High
3/23/11: Mid
3/26/11: Mid
3/28/11: Very Low
3/29/11: Low
3/30/11: Mid
3/31/11: Low - Mid
4/01/11: Mid; mainly due to sleep deprivation
4/03/11: Low
4/04/11: Low
4/05/11: Low
4/06/11: Low
4/07/11: Mid
4/08/11: Mid
4/09/11: Low
4/10/11: Mid - My body/muscles had a tired/run down feeling to it
4/11/11: Mid - High; I don't feel bad but I don't feel good. I can tell there is some considerable fatigue, i have this light headache, etc.
4/12/11: High - I've found that I respond very badly to lots of running- so the next day or so I just feel unathletic.
4/13/11: Mid - High ; I feel unexplosive + I have this just feeling of fatigue- the body feels unathletic and i have a headache.
4/15/11: Mid - High
4/16/11: Low
4/17/11: Low
4/18/11: Low - Mid
4/19/11: Low
4/20/11: Mid
4/21/11: Mid - High
4/22/11: Mid
4/23/11: Mid - blahh
4/24/11: Mid - High, more towards high dead legs + little sleep
4/25/11: Low
4/26/11: Mid - High ; i feel run down today
4/27/11: Mid - stiffness plus not feeling that explosive
4/28/11: High from all that bball yesterday - fuck running its my anti
4/29/11: Mid
4/30/11: Mid - High
5/1/11: Low
5/2/11: Low - Mid
5/3/11: Mid
5/4/11: High
5/5/11: High - my body felt shitty today, my lower body was awful
5/6/11: Mid - my legs still felt dead
5/7/11: Mid
5/8/11: Mid - High
5/9/11: Mid - high
5/11/11: Mid - High
5/12/11: Low - Mid
5/13/11: Mid - High; not as much as I expected, but still quite a bit
5/14/11: Mid - High
5/15/11: Low
5/16/11: Mid
5/17/11: Super High
5/18/11: Super High - I need sleep
5/19/11: Mid - my cns if fried, I feel overtrained
5/22/11: Low
5/24/11: Mid
5/25/11: High
5/26/11: Mid
5/27/11: Low - Mid
5/28/11: Mid - the mowing really took a lot of out me
6/1/11: Low
6/2/11: Mid - High - I shouldn't have this much fatigue...
6/4/11: Low
6/5/11: High
6/6/11: Mid
6/7/11: Mid - High - body had that "worn down" feeling
6/8/11: Mid - High - body had that "worn down" feeling
6/9/11: Mid - legs were dead
6/13/11: Mid - didn't get much sleep
7/3/11: Low
7/5/11: Low
7/6/11: Mid
7/7/11: Low
7/8/11: Low
7/9/11: Low
7/11/11: Low
7/13/11: Low
7/14/11: Mid
7/16/11: Mid
7/17/11: Low
7/18/11: Low
7/22/11: Low
7/31/11: Low
8/1/11: Low - Mid
8/2/11: Low
8/3/11: Mid
8/4/11: Low
8/6/11: Low
8/8/11: Low
8/10/11: Low
8/15/11: Low - but I felt weird today, like I was not able to go 100%. I felt sluggish
8/17/11: Mid - it's weird, I usually don't have much fatigue 2 days after the last session, I guess those squats took a lot out of me because I was already fatigued..
8/18/11: Low
8/23/11: High
8/24/11: Mid - High
8/31/11: High
9/3/11: Mid
9/6/11: Mid
9/7/11:  Mid
9/8/11: High
9/9/11: High cause im sick
9/17/11: Mid
9/19/11: Low
9/20/11: High
9/25/11: Low
9/28/11: Mid
10/2/11: Low
10/3/11: Low
10/10/11: Low
10/11/11: Low
10/16/11: Mid - Wasn't able to get much sleep this weekend.
10/18/11: High
3/15/12: High
3/16/12: Mid - high
4/03/12: Low
4/04/12: Mid
4/06/12: Mid
4/16/12: Low
4/18/12: Mid - i could feel the effect bball had on me
4/19/12: Low
4/21/12: Low
4/22/12: Low
4/23/12: Mid
4/24/12: Mid
4/26/12: Low
4/28/12: Low
4/30/12: Low
5/02/12: Mid -the bar felt kind of heavy..
5/04/12: Low
5/06/12: Low
5/08/12: Mid - body felt weird...
5/10/12: Low - that weird feeling i had last time was me being sick.. hehe
5/11/12: Low
5/17/12: Low
5/18/12: Low
5/20/12: Low
5/22/12: Low
5/24/12: Low
5/26/12: Low
5/27/12: Mid
6/4/12: Low
6/8/12: Low
6/15/12: Low - but i felt stiff
6/17/12: Mid
6/19/12: Low
6/20/12: Mid
6/21/12: Low - Mid
6/23/12: Low - mid - there was definitely still some from that little 3 day in a row thing
6/25/12: Low - mid
6/27/12: Low
6/28/12: Low - Mid
6/30/12: Low
7/02/12: Low
7/3/12: Mid
7/4/12: Low
7/5/12: Mid - high
7/6/12: Mid
7/8/12:Low
7/10/12: Mid
7/21/12: Low
7/23/12: Mid
7/29/12: Low
7/30/12: Mid
7/31/12: Low - Mid
8/2/12: Low
8/5/12: Low
8/6/12: Mid
8/8/12: Low - Mid
8/21/12: Low
8/27/12: Low
8/28/12: mid
9/6/12: Low
9/24/12: Low - I felt tired all day though
9/25/12: Mid - High
9/27/12: mid


SLEEP SCHEDULE THE PREVIOUS NIGHT
3/21/11: 8 Hours (1am - 9am)
3/22/11: 9 Hours (2am - 11am)
3/23/11: 8.5 Hours (2:30am - 11am)
3/26/11: 9.5 Hours (1:30am - 11am)
3/27/11: 10.5 Hours (1:30am - 12pm)
3/28/11: 6 Hours (12am - 6am)
3/29/11: 6.5 Hours (11:30pm - 6am)
3/30/11: 7+ Hours ( 11pm - 6:15am)
3/31/11: 8 Hours ( 10:20am - 6:15am)
4/01/11: 7 Hours (11am - 6:00am)
4/03/11: 8 Hours ( 3:30am - 10:30am)
4/04/11: 7 Hours ( 11pm - 6:15am) - I was aiming to be asleep by 10 but that didn't work out too well.. Hancock + some personal shit kept me up.
4/06/11: 7 Hours (11pm - 6:15am) - I had a physics lab report due the next morning so I was working late
4/07/11: 7 Hours ( 11pm - 6:15am)
4/08/11: 7.5 Hours ( 10:45pm - 6:15am)
4/09/11: 6 Hours ( 2am - 8am)
4/10/11: 9 Hours (12:30am - 9:30am)
4/11/11: 8 Hours (10:15pm - 6:15am)
4/12/11: 8 Hours ( 10:30pm - 6:15am)
4/13/11: 8 Hours ( 10:30pm - 6:15am)
4/15/11: 8 Hours ( 10:30pm - 6:15am)
4/16/11: 9 Hours ( 2 am - 11am)
4/17/11: 9 Hours ( 2:30am - 11:30am)
4/18/11: 7 Hours ( 11pm - 6am)
4/19/11: 8.5 Hours (9:45pm - 6:15am)
4/20/11: 9 Hours ( 11pm - 8am)
4/21/11: 7 Hours (11:15pm - 6:15am)
4/22/11: 8 Hours (10:30pm - 6:15am)
4/23/11: 8 Hours (12am - 8am) I wanted more like 9 hours of sleep, but I was so excited for today (dunking + prom) that I couldn't get to sleep quickly, also there was a huge storm during the night that woke up me.
4/24/11: ~4 Hours (~5:30am - 10am) - I'm not exactly sure when I went to sleep and woke up, but it was around that time
4/25/11: 10 Hours (8pm - 6am)
4/26/11: 8 Hours (10pm - 6am)
4/27/11: 7.5 Hours (10:30pm - 6am)
4/28/11: 8 Hours (10:15pm - 6:15am)
4/29/11: 8 Hours (10:15pm - 6:15am)
4/30/11: 9 Hours (2am - 11am)
5/1/11: 7.5 Hours (3:30am - 11am)
5/2/11: 7.5 Hours (10:30pm - 6:15am)
5/3/11: 8 Hours (10:15pm - 6:15am)
5/4/11: 8 Hours (10:15pm - 6:15am)
5/5/11: 7.5 Hours (10:30pm - 6:15am)
5/6/11: 7.5 Hours (11pm - 6:30am)
5/7/11: 7.5 Hours (11pm - 6:30am) - I had the SAT at 8 am.
5/8/11: 8 Hours (2am - 10am)
5/9/11: 7.5 Hours (11pm - 6:15am)
5/10/11: 7.5 Hours (11pm - 6:15am)
5/11/11: 8 Hours (10:30pm - 6:30am)
5/12/11: 8.5 Hours (10pm - 6:30am)
5/13/11: 7.5 Hours (11pm - 6:30am)
5/14/11: 9 hours (1am - 10am)
5/15/11: 6.5 Hours (4:30am - 11am)
5/16/11: 8 Hours ( 10:30pm - 6:30am)
5/17/11: 8 Hours (10:30pm - 6:30am)
5/18/11: 8 Hours (10:30pm - 6:30am) - I could really use 3 more hours of sleep
5/19/11: 8 Hours (10:30pm - 6:30am)
5/22/11: 9 Hours (1am - 10am)
5/24/11: 8 Hours  (10:30pm - 6:30am)
5/25/11: 8 Hours (10:30pm - 6:30am)
5/26/11: 7.5 Hours (11pm - 6:30am)
5/27/11: 7.5 Hours (11pm - 6:30am)
5/28/11: 7 Hours (3:30am - 10:30am)
6/1/11: ~ 9 (1:30am - 10:30am)
6/2/11: ~ 9 (1:30am - 10:30am)
6/4/11: 9 hours (1am - 10am)
6/5/11: ~9 (3am ish - 12:30pm)
6/6/11: 7 Hours (11:30pm - 6:30am)
6/7/11: 10hours (1am - 11am)
6/8/11: 8 hours (3am - 11am)
6/9/11: 8 hours (10pm - 6:30am)
6/13/11: 6 hours (1:45 am - 7:45am)
7/3/11: 10 hours (1am - 11am)
7/5/11: 10 hours (2am - 12am)
7/6/11: 10 hours (2am - 12am)
7/7/11: 9 hours (2am - 11am)
7/8/11: 10 Hours (2am - 12am)
7/9/11:  8 hours (2am - 10am)
7/11/11: 9 hours (12am - 9am)
7/13/11: 8 Hours (12am - 8am)
7/14/11: 9 Hours (2am - 9am)
7/15/11: 5 hours (3am - 8am)
7/16/11: 8 Hours (2am - 10am)
7/17/11: 8 Hours (3am - 11am)
7/18/11: 7 Hours (1am - 8am)
7/22/11: 7 Hours (1am - 8am)
7/31/11: Shitty 4 hours in the car 9 hours in bed (4 am - 1am)
8/1/11: 7 Hours (3am - 10am)
8/2/11: 8 Hours (3am - 11am)
8/3/11:  8 hours (12 am - 8am)
8/4/11: 10 Hours (1am- 10:30am)
8/6/11: 9 Hours (1am - 9am)
8/8/11: 11 Hours (12am - 11am)
8/10/11: 8 Hours (2am - 10am)
8/15/11: 6 hours (12am - 6am)
8/17/11: 7 hours (10:30pm - 6am)
8/20/11: 8 hours (3:30 am -11:30 am)
8/23/11: 8 hours (10pm - 6am)
8/24/11: 8 hours (10pm - 6am)
8/31/11: 8 hours (10pm - 6am)
9/3/11: 9 hours (2am - 11am)
9/6/11: 6-7 hours (11am - 6am) - couldnt get to sleep..
9/7/11: 8 hours (10am - 6am)
9/8/11: 8 hours (10am - 6am)
9/9/11: 8 hours (10am - 6am)
9/17/11: 8 hours (1am - 9am)
9/19/11: 8 hours (10am - 6am)
9/20/11: 8 hours (10am - 6am)
9/25/11: 9 hours (2am - 11am)
9/28/11: 8 hours (10pm - 6am)
10/2/11: 10 hours (2am - 12pm)
10/3/11: 7 hours (11pm - 6am)
10/10/11: 8 hours (10pm - 6am)
10/11/11: 7 hours (11pm - 6am)
10/12/11: 7 hours (4am- 11am)
10/18/11: 8 hours (10pm - 6am)
3/15/12: 8 hourss (10:30pm-6:30am)
3/16/12: 8 hourss (10:30pm-6:30am)
4/03/12: 8hours (10:30pm - 6:30am)
4/04/12: 8hours (10:30pm - 6:30am)
4/06/12: 8 hours (10:30pm - 6:30am) this is not enough sleep..
4/16/12: 8 hours (10:30pm - 6:30am)  
4/18/12: 8 hours (10:30pm - 6:30am)  
4/19/12: 8 hours (10:30pm - 6:30am)  
4/21/12: 8 Hours (2am - 10am)
4/22/12: 8 hours (12am-8am)
4/23/12: 8 hours (10:30pm - 6:30am)  
4/24/12:8 hours (10:30pm - 6:30am)  
4/26/12: 8 hours (10:30pm-6:30am)
4/28/12: 6-7 hours (1am - 8am)
4/30/12: 9.5 hours (9pm - 6:30am)
5/02/12: 8 hours (10:30am-6:30am)
5/04/12: 10 hours (11pm - 9am)
5/06/12: 8.5 hours (3am - 11:30am)
5/08/12: 8 hours (10:30pm - 6:30am)
5/10/12: 8 hours (10:30pm - 6:30am)
5/11/12: 8 hours (10:30pm - 6:30am)
5/17/12: 8 hours (10:30pm - 6:30am)
5/18/12: 8 hours (10:30pm - 6:30am)
5/20/12: 4 hours (4:30am - 8:30am)
5/22/12: 8 hours (10:30pm - 6:30am)
5/24/12: 7 hours ( 3am - 10am)
5/26/12: 8 hours (4:30am - 12:30pm)
5/27/12: 9 hours (12:30am - 9:30am)
6/4/12: 6 hours (1am - 7am)
6/8/12: 9 hours
6/15/12: 9 hours
6/17/12: 6 hours
6/19/12: 10 hours
6/20/12: 8 hours
6/21/12: 9 hours
6/23/12: 9 hours
6/25/12: 10 hours
6/27/12: 9 hours
6/28/12: 9 hours
6/30/12: 10 hours
7/2/12: 9 hours
7/3/12: 10 hours
7/4/12: 9 hours
7/5/12: 10 hours
7/6/12: 9 hours
7/8/12: 9 hours
7/10/12: 9 hours
7/21/12: 9 hours
7/23/12: 8 hours
7/29/12: 9 hours
7/30/12: 4 hours
7/31/12: 10 hours
8/2/12:8 hours  
8/21/12: 10 hours
8/27/12: 10 hours
8/28/12: 9 hours
9/6/12: 9 hours
9/24/12: 9 hours
9/25/12: 7 hours
9/27/12: 8 hours
9/28/12: 7 hours

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
3/20/11: 2 ibuprofen
3/21/11: 2 ibuprofen
4/18/11: 1 ibuprofen
4/20/11: 1 ibuprofen
4/22/11: Contrast Shower - cold 30 seconds / hot 1 minutes x 3 series - I love these, my go to move for minimum fatigue and soreness but gotta use sparingly
4/29/11: 1 ibuprofen because I tweaked my Achilles tendon a bit on Thursday
6/13/11: 1 ibuprofen

STRETCHING AND MYOFASCIAL RELEASE
3/20/11: Light stretching of lower body
3/21/11: Light stretching of lower body
3/22/11: Lots mainly lower body + massage of quads and calfs at night

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
4/20/11: Submax Jumps - ~38 - 40" :  I wanted to film, but batteries died, it wasn't a big deal. I was able to get about 4" above the rim with both hands, so I'd say I was ~38- 40" today which is pretty good for submax jumps the day after squatting the most weight you ever have. I almost landed a 2 hand lob even though I was only about 3-4" above the rim, so I definitely want to try a lot of those Saturday.
4/23/11: Submax Jump Session ~42" was highest. I wanted to go max today, but due to too much fatigue, not enough time, etc. I wasn't able to.
5/8/11: It wasn't a bad session, I didn't really film because my camera was dead, but I found my old, good batteries that I thought I lost. But by the time I started filming I had already been jumping for about 40 minutes, so I was worn out. I still got a decent jump on film, about 38-40 inches; I just grabbed with two hands. I didn't get too high on 10', I feel weird jumping on it, like I can't get up max for some reason. But when I jump on a lowered goal, I get up so much better and explosively, I feel like it's psych thing. But when doing it, I feel exactly how I do when I have a ton of adrenaline jumping on 10; like I'm floating and getting up so easy, it's a great feeling. On a ~8'3 rim, I was getting shoulder to rim, so that would be around 44".. So a decent session I suppose, I just need to work on getting up better on 10', that will come with practice.
5/15/11: I got up pretty good, I'd say the highest was 43-44" which is really good considering 3x5 375 friday and 6.5 hours of sleep. I made 3 dunks, none were clean though. I had quite a few very powerful misses, hopefully I start cramming soon. 19 total jumps - http://www.youtube.com/watch?v=CPo7mkfibUI&feature=channel_video_title
6/4/11:
5/30/12: I went to an outdoor court and it was really dusty because it had just rained.. i was getting up okay, like 40" or so, but i wasn't able to really jump because i was super afraid of getting hurt. Actually on one of the jumps (my final one) on the plant my left knee did something weird and like popped and just hurt for a few hours, so i chilled for the rest of the week.

SQUATTING
3/20/11: Full Squat 4x8- 275 - This was tough, but I attribute that to not squatting heavy for 3 months.
3/23/11: Half Squat: 225 4x8 pin 12 - Weak quads
3/25/11: Full Squat 3x5 315 - Tough
3/27/11: Half Squat 3x5 265 - Pin 12- Felt very good
3/29/11: ATG Squat 4x8 265 - felt very very nice - insanely smooth and easy - I wasn't out of breath from them
3/31/11: Half Squat 275 4x8 - 40 pound increase
4/02/11: Squat 325 3x5 - these were fast and explosive!! Strength is back up to par
4/04/11: Half Squat 315 3x5 pin 12 - I'm getting crazy strong!
4/06/11:  Squat 4x8 285 - as low as possible - these felt good, but not as fast and explosive as 265
MR Tuck Jumps 3x5
4/08/11: Full Squat 3x5 335 - these were tough, seriously. - they were pretty slow, and just not great. I blame it on the 2 hours of basketball yesterday. - my traps were sore as fuck from the last squatting session so this was brutal on them. - I was supposed to do 4x8 half squats today, but instead I did 3x5 full squats because I have to play some basketball games tomorrow and I would probably be too fatigued to lift 3x5 heavy on sunday.
4/10/11: Half Squat - Pin 12 - 4x8 295
4/12/11: S1: Half Squat 3x5 325 x5 335 2x5 - pin 12- these were decent, not slow not fast. I attribute that to all the basketball yesterday. I seriously felt weak as hell - like I would have struggled with 1 rep with full depth on these.
4/14/11: Full Squat 4x8 295
4/16/11: Close Stance Half Squat - 4x8 305 - I made sure this was closer than shoulder width stance to hit the quads more, this felt nice and strong
4/19/11: Squat 3x5 345  :personal-record: - these felt nice and strong - in the video it looks like they are barely parallel and even slightly above, but I think it's just camera distortion because there is no way they are that high, even so who cares about
4/21/11: Squat 305 4x8 - these were okay, the fatigue definitely played a large role in making these somewhat difficult, it's still a pr nonetheless. Bar speed was decent, depth was good
4/23/11: Half Squat 3x5 345 - these were blahh - after jump session.
4/25/11: Squat 3x5 355- these felt okay, I think I was still fatigued from Saturday, but not too bad.
4/28/11: Half Squat 3x5 355 - this was toooo easy
4/29/11: Half Squat 4x8 315 ; I'm nos sure if I hit the right depth on each rep, but nonetheless these felt very strong and easy even though I lifted yesterday.
5/1/11: Squat 4x5 315 - these were extremely fast and amazing, the bar felt like nothing on my back, it was a great session, definitely one of my best, this is a major milestone for me, next is 405 3x5 - http://www.youtube.com/watch?v=4TW8v1I2ZIw&feature=channel_video_title
5/3/11: Half Squat 3x5 365 - this felt heavy as fuck, I'm going to start doing heavy lockouts to get used to this weight, it's definitely a pysch thing
5/6/11: Squat 365 3x5 - this set was not my best set ever, but it was a good set no doubt. The weight did not feel as heavy as it did before, but It forsure felt a lot more than 315. The weight went up nice, and besides that I just hit a weight I have been dreaming about hitting for awhile! Beast M0de!!   :personal-record:
5/8/11: Half Squat 4x8 325 - after jumping - this was decent
5/10/11: Squat 4x8 325 -this was easy as hell, but I was getting fatigued easy from all the fatigue I had. I am gaining strength like crazy.  beast m0d3
5/11/11: Half Squat 3x5 375- this was a tough set, comparable to my last 3x5 half squat - I had a lot of fatigue, the squats felt weak, and the bar felt heavy as hell, but that is due to the fatigue.
5/13/11: Squat 3x5 375 - this was my hardest set of this cycle, and perhaps one of my hardest of my career. I blame the high fatigue for this, but I still fought threw it. The first set wasn't too bad, but the last two I had to take multiple breaths between each rep.
5/15/11: Half Squat 335 4x8 - These were whatever, lame, right after dunks, worn out.
5/17/11: Squat 4x8 335 - I had so much fatigue that this was nearly impossible, this was even harder than my 5/13/11 3x5 squat session. I seriously thought about quitting after the first set, it was awful, but I fought through it; my body hates me. I had no endurance at all and needed multiple breaths after a lot of the reps, fml.
5/19/11: Squat 3x5 385 - okay this shouldnt really count as 3x5, I was doing doing 3 reps, then racking the weight then doing 2 more. This shit was tough, I don't think I can blame this on muscle fatigue, but instead CNS fatigue, I'm feeling like I'm over trained or some shit, my cns is so friedd. The weight felt so heavy, it was insane, the reps were slow as fuck, and it felt like a 3 rep max. I have to be overtraining, I feel so weak. FML
5/22/11: Half Squat 3x5 385 - This felt heavy as fuck on my back, and the reps were pretty tough, but not too bad or slow. Once I finished my sets, I tried 1 full rep with this and it felt pretty good, sososososo much better than thursdays session..
5/24/11: Squat 4x8 345 - these killed me, but they weren't too tough, the lift felt great, but it took a lot out of me, good rep speed and it felt soooo much better than last week.
5/27/11: Squat 395 x5  395 x 2 375x5 this was tough, but not like tons of fatigue, just this felt like my true 5 rep max and there was no way I was going to get 3x5. I tried my second set and got 2 before I gave up and just got one final set with 375
6/1/11: Squat 3x10 315 - this was actually tougher than I thought it would be, It definitely wasn't easy but more like easy - moderate..
6/8/11: Squat 3x8 275 - this wasn't super easy, but not hard at all
6/13/11: Squat 2x6,10 - 305 - I went light on this, just some maintaining work, I didn't want to produce soreness so I only did 2 sets. This light weight for me was still 140lbs more than anyone else.
7/3/11: Squat 3x5 315 - I'm still working back up to 100% on my leg so I went light, plus I'm going to be a bit weaker for about a weak because I haven't been able to squat for 2.5 weeks because of my left thigh. The first two sets were moderate, but the last set was very easy.
7/5/11: Half Squat 365 x 5 , 335 2x5 - The 365 felt too heavy, I was able to get it but it was tough. That 3 weeks of not lifting cause of being injured set me back a bit, but I'll be back to normal very quickly.
7/7/11: Squat 315 3x8 - These weren't too tough, but they were challenging, those 3 weeks of no lifting + still not being 100% is definitely a factor, but I'm getting stronger, still about 20-30lbs off where I should be.
7/9/11: Squat 315 x 1, 365 x 1, 405x1 - 405 felt decent, not slow not fast. I worked up to a 1rm because I was going to do tabata at the end and didn't want to kill myself.. At first I was upset about how heavy 405 felt, but then I realized I'm about 40lbs from 100%, so it gave my an idea on where my max should really be at - about 445+.
7/11/11: Squat 225 x 10, 245 x 8 265 x 6 - The first set was insane, my head felt like it was gonna explode, my body just doesn't respond very well to running, plus I woke up 9 minutes before I got there and Had not eaten anything.. The weights felt very very very light.
7/15/11: Front Squat 10,8,6 - 95
7/17/11: Squat 335 x 5 345 2x5
7/18/11: Squat 275 x 8,6 285 x 4
7/22/11: Front Squat 45 x 8, 55 x 6, 65 x 4
7/27/11: Squat 4x8 315 - these felt good, the last set was tough
7/31/11: S1: Squat 3x5 355 - these were much better than last time. Much better depth, even though it was fine last time. Better speed, I was still going slow for me on the last reps. There was much less rest. I still think I was bit fatigued.. So my strength should
8/2/11: Squat 4x8 325 - these were somewhat difficult, probably less difficult than 315 last week
8/4/11: Half Squat 4x8 325 - These were easy, but tough at the same time. I hate these so much more than full squats..
8/6/11: Squat 3x5 365 - These felt great, these were definitely better than my last time doing 365 and with much better depth. I was breaking parallel on each rep. The bar speed was good, not much rest between reps. I could have gotten 8 good reps on the first set and 12+ the kingfish style
8/8/11: Half Squat 3x5 365 - These felt great, were really easy, bar felt light.
8/10/11: Squat 335 4x8 - these felt really good, the bar felt very light, felt very strong. I kept having huge breaks in between sets, like 8 minutes, cause I was having conversations, but I was still able to kill the sets.
8/15/11:  Squat 375 3x5 - these felt bad, I didn't have much fatigue but I felt sluggish. I wasn't able to go 100% on these, I didn't even break a sweat. These were slow and tough for me.. 365 was much better. http://www.youtube.com/watch?v=RCTQhQMKYgI
8/17/11: Half Squat 3x5 375
8/20/11: S1: Squat 4x8 345 - this felt great, the bar was light, speed was great, just an easy squat day. The first set was one of my best first sets ever..  http://www.youtube.com/watch?v=IdmqdWpuBS0
8/23/11: Squat x5 315 - super easy
9/3/11: Squat: 225 x 5, 275 x 5, 315 x 5, 365 x 1, 405 x 1 - just some light volume + relaxed singles to feel great for monday, these were ok but not great because of all the fatigue from bball. http://www.youtube.com/watch?v=rOP0cq6CFfw
9/6/11: Squat: 325 x 8 - these felt decent, they were a bit tough but thats to be expected the day after lots of jumping..
9/17/11: Squat: work up to 405 x 1, then hit 335 x 5 - i had too much fatigue from the week..
9/25/11: 1x5 365 - these felt very good and were very easy
10/2/11: Squat x5 375 - this was somewhat difficult.. http://www.youtube.com/watch?v=sSd5xX4ApfM
10/10/11: REA Squat 4x3 135
10/10/11: MSEM Squat 2x4 365 - This was a little difficult, squat max is probably around 425ish range but that's because I've lost weight
10/16/11: Jump Squat 3x3 95
10/16/11: MSEM Squat 1x6 375 - This was very easy and felt very good.
12/23/11: Squat- 315 3x5 - After my first set I went to the restroom and while I was gone someone stole the rack, so I just said fuck it and did the rest of my workout and then came back to finish. This was so easy though, I should have done at least 345 to at least challenge myself some.
3/4/12: Squat - 315 3x8 - this was crazy tough because this was I've lost so much weight and I haven't done any high reps in a looongg time, but I still managed to get each set. I know once I am back to 100% this weight will be cake. My legs were in pain from soreness during the 3rd set of these.
3/26/12: Squat 295 3x8 - pretty easy, i went lower just because the 315 was crazy tough.
4/01/12: Squat(275) 3 x 8, 2 minutes rest - this was very easy, but i wanted to go this light so i wouldnt have soreness, ill have tons of time to work up to where i should be.
4/01/12: REA Squat 3x3 95
4/02/12: Box Squat 275 3x8 -  these were very easy and i exploded through these, i went light because i didnt want to go too heavy too soon.
4/10/12: Squat 285 3 x 8, 2 minutes rest - this was not as easy as the 275, but it was not bad.
4/14/12: REA Squat 105 3x3
4/14/12: Squat 295 3x8 these felt good, the last 3 reps on the last set were a bit tough
4/18/12: Box Squat 315 -not bad, easy to explode, only concern is right after i finish the set my back feels weird..
4/18/12: Rea + Jump Squat - 3x3 45 2x3 75
4/22/12: Rea Squat 3x3 115
4/22/12: Squat 3x8 305- these were pretty easy
4/24/12: Rea squat + jump squat 3x3 45, 2x3 75
4/28/12: Rea Squat 3x3 115
4/28/12: Squat 315 3x8  these were average, last 2 reps were toughish.. but an awesome session for not eating before (i forgot to) - http://www.youtube.com/watch?v=fwU8dWVkfGg&feature=youtu.be
5/02/12: Jump Squat 4x3 75
5/02/12: Box Squat 12" 3x8 245 i am starting to hate these, lmfao. they are fucking hard, imo they are harder than full squats.
5/06/12: REA Squat 3x3 115
5/06/12: Squat 3x8 325 - these were good, especially the first set - it was very fast and explosive. but during the last 2 reps of the last set, on the concentric portion of the lift, there was the tightness/tingling feeling in my chest, it was so weird.. i was afraid of heart attack or something so i stopped the session after that.. http://www.youtube.com/watch?v=ZqJfhE7jDog&feature=youtu.be
5/10/12: Jump Squat 4x3 95
5/10/12: Box Squat 12" 3x8 255 http://www.youtube.com/watch?v=233m5Hbujm8&feature=youtu.be
5/15/12: REA Squat 3x3 115
5/15/12: Squat 3x8 325 - these felt good
5/18/12: Box Squat 3x8 12" 265 - had to do this at the end..
5/22/12: Rea squat 3x3 115
5/22/12: Squat 3x8 335 - this was pretty tough on the last two sets. - my lower back has been tightening like crazy during the past two lower body sessions.
5/26/12: REA squat 3x3 115
5/26/12: Squat 3x8 345 - this was hard as hell, i hope i was hitting the right depth each time. but this was a big accomplishment, im back to where i was..
6/4/12: Rea Squat 4x3 115
6/4/12: Squat 385 2 x 3 singles, this was really light, but i went light because i didn't feel up to it and my joints were stiff..
6/8/12: Squat 385 1x3 singles, 395 1x3 singles; this was very very easy and went up very fast
6/15/12: Jump Squat 3x3 45 3x3 85
6/15/12: Squat 1x5 345 2x5 355 - this should have been very easy but my back and knees felt tight, it was weird.
6/15/12: MBEM Squat 1x20 205 - this destroyed me, everything was tight after, even my calfs, it was worse than smolov.
6/19/12: Squat 1x5 365 - body felt stiff
6/19/12: MBEM Squat 1x20 215 - kicked my ass
6/21/12: MSEM Squat 3x3 385 - this was okay, i shouldn't have lifted though...
6/23/12: Jump Squat 3x3 45 3x3 85
6/23/12: Squat 3x5 355 - this wasnt bad, it felt pretty good, i still think i had some fatigue from those 3 workouts.
6/23/12: MBEM Squat 1x20 225, this kicked my ass again
6/27/12: 1x5 365 -http://youtu.be/YK9Xm71EPR0
6/27/12: MBEM x 20 235 - whoa
6/30/12: MSEM 3x3 385, 395,405 - these were tough.. esp 405, the last rep was a grinder. it's so weird since i can do 365 x5 no problem, yet 385 gives me a problem..
7/2/12: Squat 3x5 365- these weren't bad at all, actually kind of easy, I just have to make sure I am getting good depth....
7/2/12: MBEM x20 245- this was the hardest one by far, it was crazy crazy crazy.
7/8/12: Squat x5 375- this was very easy, which leaves me with a dilemma as to continue with the strength phase for another month or start the peak phase. http://www.youtube.com/watch?v=4ovVm29DZbc&feature=youtu.be
7/8/12: Jump Squat 3x3 85
7/10/12: MBEM x 20 265- this was tough, but not crazy tough.
7/21/12: REA Squat 3x3 115
7/21/12: MSEM Squat 1x3 395, 1x3 385 - this was pretty easy, but I didn't want to go too heavy my first day back, my upper back did feel weird though... http://www.youtube.com/watch?v=XphmUaEsM58&feature=youtu.be
7/2/12: Jump Squat 95 3x3
7/2/11: Squat 365 3x5 - this was pretty easy. - i have a video for this
7/29/12: Jump Squat 95 3x3
7/29/12: Squat 375 3x5 - this was somewhat difficult, i didn't hit parallel on each rep like I wish I would have. - pr though.
7/31/12: Jump Squat 105 4x3
8/2/12: Rea squat 3x3 135
8/2/12: MSEM squat 2x3,2 405, 425 - the 405 was very easy, the 425 was ehh, probably because some fatigue + new weight
8/5/12: Jump Squat 4x3 115
8/5/12: Squat 3x5 385 - this is a huge pr for me, im one step closer to 405 3x5 http://www.youtube.com/watch?v=0TsopGjtrlY&feature=youtu.be
8/21/12: Squat 245 x 8, 3 225 x8- This felt easy, the problem was I was getting fatigued so easily, def. because the cold.
8/27/12: REA squat 135 3x3
8/27/12: squat 3x8 335 - this was pretty easy, the last set was tough tho because of a crazy buildup of lactic acid
9/3/12: Squat 3x5 345- this was supposed to be 3x8, i mean the weight was very easy, but around the 5th rep each time there was this fuzzy/vibrating feeling in chest. wtf.
9/24/12: Squat 3x5 375- This was somewhat easy, but from the 2nd set on i had that heart shit going on. wtf.

UPPER
3/20/11: DB Bench 4x8- 60
3/20/11: Seated Row 4x8 180
3/23/11: BB Bench 4x8 135
3/23/11: DB Row 4x8 70
3/25/11: DB Bench 3x5 60
3/25/11: Seated Row 3x5 180
3/27/11: BB Bench 3x5 155
3/27/11: DB Row 3x8 80
3/29/11: DB Bench 4x8 55
3/29/11: Seated Row 4x8 180
3/31/11: Bench 4x8 145
3/31/11: DB Row 4x8 75
4/02/11: DB Bench 55 x 5 60 x 5 65 x 5 - I forgot what weight I was using on this
4/02/11: Seated Row 2000 3x5
4/04/11: Bench 165 3x5
4/04/11: DB Row 80 3x5
4/06/11: DB Bench 60 4x8
4/06/11: Seated Row 200 1x8 - 140 3x8
4/08/11: DB Bench 70 3x5
4/08/11: Seated Row 160 3x5
4/10/11: Bench 4x8 155
4/10/11: DB Row 4x8 80
4/12/11: Bench 3x5 175
4/12/11: DB Row 3x5 90x5 80 2x5 I noticed form was too sloppy with 90's so I lowered the weight
4/16/11:  Bench 1x8 165 - this felt good, but I didn't have enough time to continue
4/16/11: DB Row 1x8 75 - lower weight to ensure good form
4/19/11: DB Bench 75 3x5
4/19/11: Seated Row 170 3x5
4/21/11: DB Bench 4x8 65
4/21/11: Seated Row 4x8 150
4/23/11: Bench 3x5 185 - Hell Yeahhh!!
4/23/11: DB Row 3x5 85
4/25/11: DB Bench 3x5 80 - stay at this weight until easy
4/25/11: Seated Row 3x5 180
4/29/11: Bench 4x8 165 - the last 2 sets my chest was so pumped, but still a good series
4/29/11: DB Row 4x8 70 - nice and controlled, felt good
5/1/11: DB Bench 4x8 70 easy
5/1/11: Seated Row 4x8 160
5/3/11: Bench 195 x5 185 2x5
5/3/11: DB Row 3x5 85
5/9/11: DB Bench 4x8 75
5/9/11: Seated Row 4x8 140
5/13/11: DB Bench 3x5 80 - much better
5/13/11: Seated Row 3x5 160
5/19/11: DB Bench 3x5 70 - I got 3x5 70 a longgg time ago easy, I was supposed to do it with 85 today, but the weight would barely budge, yet another sign I'm over training..
5/19/11: Seated Row 3x5 170
5/22/11: Bench 3x5 190 - This were pretty tough, but I got it up. Beast M0de
5/22/11: DB Row 3x5 85
5/27/11: DB Bench 85 x 3, this was too heavy for good form and a bit dangerous so I went to 75 2x
5/27/11: Seated Row 180 3x5
6/8/11: DB Bench 3x8 70
6/8/11: Seated Row 3x8 150
7/3/11: DB Bench 3x5 70
7/3/11: Seated Row 3x5 155
7/5/11: Bench 1x1 185 - I only did 1 rep because my shoulder was aching - I don't what it is, possibly impingement?
7/5/11: Row 1x5 80
7/7/11: DB Bench 4x8 70
7/7/11: Seated Row 4x8 140
7/9/11: Bench 4x8 155
7/9/11: DB Row 4x8 70
7/13/11: Incline Bench 95 x 10, 115 x 8, 135 x 6
7/13/11: Negative Chinups 3x5 8 sec
7/13/11: DB Shoulder 2x12 30
7/13/11: Shoulder matrix - 50 reps lateral, front, chest
7/15/11: Bench 10, 8, 6 - 135, 155, 175
7/15/11: Inverted Pull ups 2x12 25 lb
7/17/11: DB Bench 3x5 75
7/17/11: Seated Row 3x5 180
7/22/11: DB Bench 70 x 8,6,4
7/22/11: DB Row 70 2x12
7/27/11: DB Bench 4x8 75
7/27/11: Free Cable Row 4x8 110
7/31/11: DB Bench 3x5 85 x 5, that was too heavy so went down to 80 x 2 x 5
7/31/11: Seated Row 3x5 180
8/2/11: DB Bench 80 x 8, 3x8 75
8/2/11: Seated Row 150 4x8
8/4/11: Bench 4x8 165
8/4/11: DB Row 4x8 75
8/6/11: DB Bench 3x5 85
8/6/11: Seated Row 3x5 180
8/8/11: Bench 2x5 205 1x5 195  :personal-record: PR nigga get the fuck off me 205 205 205
8/8/11: DB Row 3x5 90
8/10/11: DB Bench 4x8 80
8/10/11: Seated Row 4x8 150
8/15/11: DB Bench 3x6 85
8/15/11: DB Row 3x5 85 - seated row was broken
8/17/11: Bench 2x5 195, 185. I didn't feel very strong today, tons of fatigue I guess.
8/20/11: DB Row 4x8 80
8/20/11: DB Bench 4x8 80 - these were really easy, i think i strained some tendons in shoulder near chest from getting super rom. I had to do these last because there were no benches open.. http://www.youtube.com/watch?v=IdmqdWpuBS0
8/23/11: DB Bench x 8 80
8/23/11: DB Row x 8 85
8/31/11: Bench 10-8-6: 135, 155, 185 - I missed the last rep of 185..
8/31/11: DB single arm incline: 2x10 40
8/31/11: DB Alt. shoulder press 2x 5(15) 30
8/31/11: Chinups 2x15
9/3/11: DB Bench 2x5 85 - weak
9/3/11: Neutral grip pullups 2x15 + muscle up
9/6/11: DB Bench 80 x 10 - pr for that weight
9/6/11: Seated Row 180 x 8
9/7/11: Frenchies: 1 set of 5 holding at top, top mid, bottom mid for 5 secs each
9/7/11: Weighted Chinups 3x5 25,25,35
9/9/11: Weighted Chinups 3x5 35 + weight of chain (10 i think..)
9/9/11: One arm chinup negatives 1x5
9/17/11: db bench 3x5 80 - felt weak
9/17/11: seated row 3x5 180
9/19/11: Bench: 185 x 8 - this was very easy, i could of hit 10 but it would have been a struggle and i didnt want to be sore for basketball tonight.
9/19/11: Weighted Chinups - 45 3x5
9/20/11: Dirty Dozen - 85 lbs
9/21/11: Weighted Chinups 3x5 50
9/21/11: Frenchies 3x5 5s
9/21/11: Weighted Chinups 3x5 55 - On the last rep of the last set I was about 3" from reaching the top.. :/
9/21/11: Frenchies 3x3 5s
9/25/11: DB Bench 90 x 5, 90 x 3, 85 x 5 - 90 x 5 is a new pr, but I wasn't able to get it the 2nd set because I couldn't balance it well
9/25/11: Seated Row 3x5 190
9/26/11: Weighted Chinups- 60 x5 , 2x4
9/26/11: Frenchies 3x4 - count to 5
9/26/11: Pseudo Pushups 3x20
9/27/11: Bench 5-4-3 185/205/225 (2)
9/27/11: Stability Ball DB Incline 50 2x12
9/27/11: Skull Crushers 2x5
9/27/11: Shoulder Work
9/28/11: Weighted chinups 3x5 60
9/28/11: Frenchies 3x4 count to 5
10/3/11: Weighted chinups 3x5 65 - 1 set got all 5, last two had to have a push off on the last two reps..
10/3/11: One arm negatives 2x3
10/11/11: Weighted Chinups x 3 65, x 5 45
10/11/11: One Arm Negatives 2x3
10/11/11: Bench 12-10-8 135 155 175
12/23/11:  DB Bench 3x8 70
12/23/11: Neutral Pullups 3x10
3/4/12: BB Bench 3x8 155
3/4/12: Seated Row 3x8 160
3/28/12: BB Bench 3x8 155
4/05/12: BB Bench 3x8 165
4/05/12: Seated Row (1s) 4x8
4/05/12: DB incline bench 3x8
4/05/12: Lat Pulldown (1s) 4x8
4/16/12: BB Bench 3x8,5,5 175 ish
4/16/12: Chinups 3x14,12,12
4/20/12: DB Bench pause 4s 3x5 55
4/20/12: Seated row pause 4s 4x5 150
4/20/12: Dips 3x20,10,10
4/20/12: Chinups 4x 10, 8, 6, 6
4/20/12: Bicep/tricep/shoulder matrix
4/26/12: BB Bench 3x8 175
4/26/12: Seated Row (1s) 4x8 160
4/26/12: DB Incline Bench 3x8 55
4/26/12: Lat Pulldown 4x8 (1s) 210
4/30/12: DB Bench Pause (4s) 3x5 55
4/30/12: Seated Row Pause (4s) 4x5 150
4/30/12: Dips 3x20,13,10
4/30/12: Chinups Pause (2s) 4x8,6,6,6
4/30/12: Bi/Tri/Shoulder matrix
5/04/12: BB Bench 3x8 165- i wanna make sure i am not bouncing the weight off my chest, so i am going to try to progress slower..
5/04/12: Seated Row (1s) 160 4x8
5/04/12: DB Incline Bench 3x8 60
5/04/12: Lat Pulldown (1s) 4x8 180
5/04/12: Bi/Tri/Shoulder matrix
5/08/12: Bench 3x10,10,8 165
5/08/12: Seated Row (1s) 4x8 170
5/08/12: incline db bench 3x8 60
5/08/12: lat pulldown (1s) 4x8 190
5/08/12: Bi/Tri/Shoulder Matrix
5/11/12: DB Bench (4s) 3x5 60
5/11/12: Seated Row (4s) 4x5 140
5/11/12: Dips 3x 25,15,15
5/11/12: Pullups (3s) 4x10,6,6,6,
5/11/12: Matrix
5/17/12: Bench 3x10,8,8 165
5/17/12: Seated Row (1s) 4x8 160
5/17/12: Incline DB Bench 3x8 55
5/17/12: Lat Pulldown 4x8 200 (1s)
5/17/12: Matrix
5/20/12: DB Bench (4s) 3x5 65
5/20/12: Seated Row (4s) 4x5 150
5/20/12: Dips 3x25,18,13
5/20/12: Pullups (3s) 4x 11,6,6,6
5/20/12: Matrix
5/24/12: Bench 3x5 175
5/24/12: Seated Row (1s) 4x8 160
5/24/12: Incline db bench 3x8 60
5/24/12: Lat Pulldown (1s) 4x8 200
5/24/12: Matrix
6/4/12: DB Bench 3x5 80
6/4/12: DB Row 3x5 85
6/15/12: Weighted Dip 10lbs 2x10
6/15/12: Weighted Chinup 10lb 2x8
6/17/12: BB Bench Pause (3+) 3x5 155
6/17/12: TBar Row 4x8 (1s) 190
6/17/12: DB Incline Bench 3x8 55
6/17/12: Lat Pulldown (1s) 4x8 200
6/17/12: Matrix
6/19/12: Weighted Dip 2x12 10
6/19/12: Weighted Pullup 2x9,6 10
6/20/12: Bench 1x5 175
6/20/12: Bench singles 1x3 185
6/20/12: TBar row 2x5 205 1s
6/20/12: BB overhead press 2x5 95
6/20/12: Chinups 2x15
6/20/12: Dips 2x 25,15
6/20/12: Pullups 3s 2x9,6
6/20/12: Matrix
6/23/12: Weighted Dips 2x13 10
6/23/12: Weighted Pullups 2x7 10
6/25/12: BB Bench w/3s pause 3x5 165
6/25/12: Seated Row 1s 4x8 160
6/25/12: Incline DB Bench 3x8 60
6/25/12: Lat Pulldown 1s 210 4x8
6/25/12: Matrix
6/27/12: Weighted Dip 2x14 10lbs
6/27/12: Weighted Pullup 2x10 10lbs
6/28/12: Bench 1x5 185
6/28/12: Bench singles x 3 195
6/28/12: Row 165 2x5
6/28/12: OHP 2x8 95
6/28/12: Pullup 2x7
7/2/12: Weighted Dip 10lbs 2x15
7/2/12: Weighted Pullup 10 2x10,6
7/4/12: Bench Pause 3x5 175
7/4/12: TBar Row 205 4x8 1s
7/4/12: incline bench 3x10 60- crazy hard
7/4/12: lat pull down 4x8 1s 210
7/4/12: matrix
7/6/12: Bench 195 x 5
7/6/12: Bench Singles 225 x3
7/6/12: TBar Row 215 2x5 1s
7/6/12: OHP 2x8 105
7/6/12: Chinups 2x16,12
7/6/12: Dips x 25
7/6/12: Chinups w pause x 10
7/8/12: Dips 10 2x16
7/8/12: Neutral Chins 10 2x11,6
7/10/12: Bench 235 x 1, 245 x 1 - i definitely could have done at least 5 more pounds, if i was 100% maybe more..
7/10/12: DB Row 2x5 90
7/10/12: Matrix
7/23/12: Bench 3x5 185
7/23/12: Db row 4x5 85
7/23/12: incline db 65 x5
7/23/12: pullup 25lbs x5
7/23/12: matrix
7/31/12: DB Bench 3x5 80 / DB Row 85 3x5
7/31/12: Dips + Pullups 3x5 25lbs
7/31/12: Matrix
8/2/12: Bench 3x5 195,185 / Seated Row 4x5 180
8/2/12: Incline DB Bench 2x5 60,70 / Pullups 25 3x5
8/2/12: Matrix
8/6/12: DB Bench 85 3x5/ DB row 90 3x5
8/6/12: Dips 25 3x7 pullup 25 4x5
8/6/12: Matrix
8/27/12: Dips 2x15/Pullups 2x10
8/28/12: bench 3x8 175, row 4x8 180 1s pause
8/28/12: dip 45 3x5, neutral pullup 3x5 25
8/28/12: matrix
9/4/12: Bench 3x6 185, Row 4x8 190
9/4/12: Dip 45lbs 3x8, Pullups 3x6 25
9/4/12: Matrix
9/24/12: Incline bench / pullups 25 4x8
9/25/12: Bench Pause 3x6 145/ Row 4x8 165
9/25/12: Matrix
9/27/12: Bench 3x5 185/ lat pulldown 4x8 165


GLUTE BRIDGES

CALF RAISES
3/20/11: DB Calf Raises 4x20 - 40 - I only did 4 sets because I was pressed on time.
3/23/11: DB Calf Raises 4x20 60
3/25/11: DB Calf Raises 3x25 60
3/27/11: DB Calf Raises 3x20 70
3/29/11: DB Calf Raises 4x20 70
3/31/11: DB Calf Raises 4x25 70
4/02/11: DB Calf Raises 80 3x20
4/04/11: DB Calf Raises 80 3x25
4/06/11: DB Calf Raises 80 4x20
4/08/11: DB Calf Raises 85 3x20
4/10/11: DB Calf Raises 85 4x20
4/12/11: DB Calf Raise 3x25 85 - nice and slow - feel the burn!!!
4/16/11: DB Calf Raise - 4x25 85 - nice and slow - feel the burn!!
4/19/11: DB Calf Raise 3x20 85
4/21/11: DB Calf Raises 4x20 90
4/25/11: DB Calf Raises 3x25 90
4/28/11: DB Calf Raises 3x25 90
4/29/11: DB Calf Raises 4x25 90
5/1/11: DB Calf Raises 2x25 90
5/7/11: DB Calf Raises 3x20 95
5/9/11: DB Calf Raises 4x20 95
5/13/11: DB Calf Raises 3x25 95
5/22/11: DB Calf Raises 3x25 95 - holy shit this burned
5/27/11: DB Calf Raise 95 x 5, then I realized this weight was too heavy and went down to 85 2x5
7/3/11: DB Calf Raise 3x20 80
7/5/11: DB Calf Raise 3x20 80
7/7/11: DB Calf Raises 3x20 80
7/15/11: Calf Raises 2x30
7/27/11: DB Calf Raises 4x25 80
7/31/11: DB Calf Raises 3x20 85
8/2/11: DB Calf Raises 4x20 85
8/4/11: DB Calf Raises 4x25 85
8/6/11: DB Calf Raises 3x25 85
8/8/11: DB Calf Raises 3x20 90
8/20/11: DB Calf Raises 2x20 80 - I hate doing these.. pussy
9/17/11: Calf Raises on leg press: 180 3x10
9/25/11: Leg Press Calf Raise: 180 3x10 - 1s pause at top and bottom
3/4/12: Leg Press Calf Raise: 180 3x10
4/01/12: Leg Press Calf Raise 180 4x15
4/03/12: Seated Calf 4x10 90
4/14/12: Leg Press Calf Raise 4x15
4/18/12: Seated Calf 4x5 130
4/22/12: Leg Press Calf Raise 4x15 220
4/28/12: Leg Press Calf Raise 4x10 270
5/02/12: Seated Calf Raise 4x5 90
5/12/12: Seated Calf Raise 4x5 110
5/17/12: Leg Press Calf Raise 4x10,12,13,12 270
5/18/12: Seated Calf Raise 4x10 110
5/22/12: Leg Press Calf Raise 4x15 220
5/26/12: Leg Press Calf Raise 4x10 270
6/15/12: Leg Press Calf Raise 4x5 320
6/19/12: Leg Press Calf Raise 4x5 320
6/23/12: Leg Press Calf Raise 4x5 360
6/27/12: Leg Press Calf Raise 4x5 410
6/30/12: Leg Press Calf Raise 4x5 410
7/2/12: Leg Press Calf Raise 4x5 360
7/8/12: Leg Press Calf Raise 4x5 380
7/29/12: Leg Press Calf Raise 4c5 360
8/2/12: Leg Press Calf Raise 4x5 410
8/27/12: Leg Press Calf Raise 4x5 360
9/3/12: Leg Press Calf Raise 4x5 410
9/24/12: Leg Press Calf Raise 4x5 450
9/27/12: Seated Calf Raise 4x5 100


ACCESSORY LOWER BODY
9/17/11: 12" Stepups: 245 2x5
9/17/11: Walking Lunges: 75 2x5
9/25/11: 12" Stepups: 275 1x5 275 - the left leg felt great but the right leg was a little shaky
Walking Lunges: 80 1x5
9/25/11: 12" Stepups: 275 1x5 275 - the left leg felt great but the right leg was a little shaky
Walking Lunges: 80 1x5
10/2/11: 12" Stepup x5 285
10/2/11: Walking Lunges x4 85 - left hand was hurting too bad to continue after the 4th rep..
4/01/12: 18" step up 2x8 135
4/01/12: BSS 1x8 135 these cause my toes to cramp
4/03/12: Reverse Lung + back leg free 3x5 35
4/03/12: walking lunge 2x8 65
4/03/12: seated hamstring curl 4x10 r=35 l=40
4/10/12: 18" stepups 2 x 8 145 each leg, 2 minutes rest between sets - these always destroy my lungs
4/10/12: RDL 2x8 135 2 minutes rest - very light
4/14/12: 18" stepup 2x8 155- i fucking hate these
4/14/12: RDL 3x8 185
4/18/12: Reverse Lunge + back leg 3x5 55
4/18/12: Walking lunge 2x8 65
4/22/12: 18" Step Up 2x8 165
4/22/12: RDL 225 3x5
4/24/12: Reverse lunge + back leg free 3x5 45
4/24/12: Walking Lunges 2x8 70 - brutal
4/28/12: 18" Step Up 2x8 175
4/28/12: RDL 245 3x5
5/02/12: Reverse Lunge + Back Leg Free 3x5 55
5/02/12: Walking Lunge 75 2x8
5/10/12: Reverse Lunge + Back Leg Free 3x5 60
5/10/12: Walking Lunge 80 2x8 - holy shit this was crazy tough
5/15/12: 18" box step up 2x8 185
5/15/12: RDL 255 3x5
5/18/12: Reverse Lunge + Back Leg Free 3x5 65
5/18/12: Walking Lunge 2x8 80
5/22/12: 18" Step Up 2x8 195
5/22/12: RDL 3x5 265
5/26/12: 18" step up 2x8 165
5/26/12: Rdl 3x5 275
6/15/12: 18" step up 2x5 155
6/19/12: Lunge w/ pause 3s - 4x3 135  
6/23/12: 18 box step up 2x5 155
6/27/12: Lunge w/pause 3s 4x3 155
7/2/12: 18 box step up 2x5 165
7/8/12: Lunge w/pause 4x3 155
7/29/12: Lunge w/ pause 2x5 155
7/31/12: Lune w/ pause MSEM 2x3 205 - 225
8/5/12: Lunge w/ pause 2x5 165
8/21/12: 18" Box step up 2x8 155
8/27/12: 18" box step up 2x5 135
8/30/12: RDL 225 3x8
8/30/12: Reverse Lunge + back leg free 65 3x5
8/30/12: lunge 2x5 135- had to stop cause of floor surface; too slippery
9/3/12: 18" box step up 2x8 135
9/6/12: RDL 245 3x8
9/6/12: Reverse lunge + back leg free 70 3x5
9/24/12: Single Leg Leg Press 3x5 145
9/24/12: Lying Leg Curl 4x8 95
9/27/12: RDL 255 3x8

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
3/27/11: MR Tuck Jumps 3x5
3/27/11: SLAH 3x5
4/06/11: MR Tuck Jumps 3x5
4/06/11: SLAH 3x5
4/08/11: MR Tuck Jumps 3x5
4/08/11: SLAH 3x5
4/10/11: MR Tuck Jumps 3x5
4/10/11: SLAH 3x5
4/12/11: MR Tuck Jumps 3x5
4/12/11: SLAH 3x5
4/19/11: MR Tuck Jumps 3x5
4/19/11: SLAH 3x5
4/21/11: MR Tuck Jumps 3x5
4/21/11: SLAH 3x5
4/29/11: MR Tuck Jumps 3x5
4/29/11: SLAH 3x5
5/1/11: MR Tuck Jumps 3x5
5/1/11: SLAH 3x5
5/6/11: MR Tuck Jumps 3x5
5/6/11: SLAH 3x5
5/10/11: MR Tuck Jumps 3x5
5/10/11: SLAH 3x5
5/11/11: MR Tuck Jumps 3x5
5/11/11: SLAH 3x5
5/13/11: MR Tuck Jumps 3x5
5/13/11: SLAH 5x5
5/17/11: MR Tuck Jumps 3x5
5/17/11: SLAH 5x5
5/19/11: MR Tuck Jumps 5x5
5/19/11: SLAH 5x5
5/27/11: MR Tuck Jumps 3x5
5/27/11: SLAH 3x5
7/3/11: MR Tuck Jumps 3x5
7/3/11: SLAH 3x5 - I wasn't able to go 100% on these because of my ankles
7/5/11: MR Tuck Jumps 3x5
7/5/11: SLAH 3x5
7/7/11: MR Tuck Jumps 3x5
7/7/11: SLAH 3x5
7/31/11: MR Tuck Jump 3x5
7/31/11: SLAH 3x5
8/2/11: Tuck Jumps 5x5
8/2/11: SLAH 5x5
8/4/11: Tuck Jumps 3x10
8/4/11: SLAH 4x5
8/6/11: Tuck Jumps 3x10
8/6/11: SLAH 4x5
8/8/11: Tuck Jumps 3x10
8/8/11: SLAH 4x5
8/10/11: Tuck Jumps 3x10
8/10/11: SLAH 4x5
8/20/11: Tuck Jumps 3x10
8/20/11: SLAH 4x5
9/3/11: Tuck Jumps 2x5
9/3/11: SLAH 2x10
9/25/11: Single Leg Bounding: LLLLRRRR x 2
9/25/11: Tuck Jumps 2x5
9/25/11: SLAH 2x5
10/10/11: Tuck Jumps 3x5
10/10/11: SLAH 3x5
10/16/11:
Depth Jumps 3x3 18"
3/15/12: 2 100's, 2 200's
4/14/12: tuck jumps 4x10
4/14/12: slah 4x5
4/14/12: 30yd x 4
4/18/12: tuck jumps 4x10
4/18/12: slah 4x5
4/18/12: 30yd x4
4/22/12: 30yd x 4
4/22/12: Tuck jumps 4x10
4/22/12: slah 4x5
4/24/12: tuck jumps 3x10
4/24/12: slah 3x5
4/28/12: tuck jumps 4x10
4/28/12: slah 3x5
4/30/12: Tuck Jumps 4x10
4/30/12: SLAH 3x5
4/30/12: Tempo Sprints 50yd x 5
5/04/12: for the next week instead of plyos i am just going to have mini jump sessions, i need to make sure my jumping is efficient.
5/04/12: 30yd sprint x 3
5/08/12: 30yd sprtin x 3
5/08/12: about 15-20 jumps, they felt pretty good considering the soreness
5/10/12: jumps- i was getting up really good, i was flying. I am pretty much back to where i should be, maybe a couple inches lower (which is fine for a day like this). i definitely want to get some jumps on camera next lower body day.
5/11/12: some light jumps but no sprints because i hurt my right heal yesterday, i honestly shouldnt have even jumped.. im dumb.
5/15/12: 30yd sprint x 4
5/15/12: Jumps - these were some submax jumps but they felt great. i was wearing low top nike trainers so it wasnt really good to jump max in them. but these went pretty well, i have some footage, i didn't make any dunks but thats because my lobs were pretty bad. i think i might upload it later, some of the jumps looks really really nice.
5/17/12: 30yd sprint x 3
5/17/12: MR Tuck Jumps 4x12
5/17/12: SLAH 4x5
5/17/12: Quick Lunges 4x5
5/22/12: 20 yd sprint 2x3
5/22/12: Mr tuck jumps 4x10
5/22/12: slah 3x5
5/24/12: tuck jumps 4x12
5/24/12: slah 4x5
5/24/12: quick lunges
5/26/12: tuck jumps 5x10
5/26/12: slah 3x5
6/15/12: sprint 20yd x 3, tuck 3x10 circuit
6/15/12: Pogo 6x3
6/19/12: Tuck Jumps 3x10
6/19/12: Pogo 3x3
6/21/12:Depth Jump 3x5 24"
6/23/12: C1: sprint 20yd, tuck jump x 10- x4
6/23/12: rfi 2x30
7/2/12: Tuck Jumps 4x10
7/2/12: Pogo 6x3
7/4/12: tuck jump 3x10
7/4/12: slah 3x5
7/4/12: vj to lunge 3x5 each leg
7/6/12: tuck jump 3x10
7/6/12: slah 3x5
7/6/12: vj to lunge 3x5 each leg
7/8/12: Tuck Jumps 3x10
7/8/12: SLAH 3x5
7/10/12: Depth Jump 24" 4x5
7/21/12: Depth Jump 24" 3x5
7/23/12: Tuck jumps 3x10/ slah 3x5 / lunge jumps 3x5
7/2/12: Tuck Jumps 3x10/slah 3x5
7/29/12: Tuck Jumps 3x10/ slah 3x5
7/31/12: Depth Jumps 3x3 24"
8/2/12: Depth Jumps 4x3 24"
8/5/12: Tuck Jumps 3x10, slah 3x5, lunge jumps 3x5
8/8/12: Depth Jumps 24" 3x5
8/21/12: Depth Jump 24" 3x5
8/30/12: depth jump 24" 4x3

CONDITIONING
3/20/11: ~2 hours of half court basketball
4/01/11: ~30 minutes of pickup basketball
4/03/11: ~1 Hour of full court basketball
4/07/11: ~2 Hours of half court basketball
4/11/11: ~1 Hour of full court basketball
4/13/11: ~1 Hour of full court basketball
4/16/11: 1.5 Hours of Half Court basketball
4/18/11: ~1 Hour of full court basketball
4/23/11: Prom - 3 Hours of dancing nonstop with bitch after bitch, I was drenched in sweat. Quads were burning after a lot of songs from getting low, great workout + fun = win
4/27/11: ~2 hours of full court basketball
5/3/11: ~1 Hour of full court basketball - blehh I fuckinngg hate thisss and dislike basketball so much at this point even though I could be such a great player if I went 100% and played to my athletic ability.. :/
5/4/11: 1 Hour of full court basketball
5/9/11: 1 Hour of full court basketball
5/12/11: 1.5 Hours of full court basketball
5/16/11: 1.5 hours of full court basketball - during this my lower back cramped up so bad, I had to stop playing for a bit. wtf.
5/24/11: 1.5 hours of half court basketball
5/25/11: 1 hour of half court basketball
5/28/11: 3 Hours of mowing/triming and shit in my grandmas
6/4/11: 1.5 Hours of mowing yard in 95-100 degree weather
6/13/11: 30 Minutes of basketball
7/7/11: Cut Grass - 1.5 hrs
7/9/11: Tabata - Front Squats - 65 - This was pretty intense, I was getting around 8-10 reps each 20s so I think I should have gone heavier, but this still kicked my ass.
7/9/11: After the workout I played about 1 hour of basketball, I was exhausted
7/11/11: Stair running + 2 150's
7/13/11: Lots of low level plyos, some shuffle drills, Resistance runs, medballs boxing
7/15/11: 300 m run with 25 plate over head + bleachers with weight over head, 6 30 m sprints, 14 towel pushes
7/17/11: Cut grass 1.5 hours
7/18/11: Stair running + 2 360m shuffles
7/22/11: sprints, towel pushes
8/22/11: 1 hour of full court basketball
8/23/11: 1 hour of running - 300m shuffles, bleacher runs, agility ladders.
8/24/11: 1.5 hours of full court basketball
8/31/11: Basketball shit. 1 hour of running and shit.
9/7/11:  1.5 hours of full court bball straight
9/19/11: 1 hour of full court bball
9/20/11: Light Jogging plus 3 steep ~50 yard hill sprints + hill suicide
9/27/11: tire flips and sled pushes and shit
10/3/11: 1 hour of full court basketball
10/11/11: bball stuff
10/18/11: Bball stuff
3/16/12: 9 100's and 2 200's I went light
4/22/12: .6-.7 mile running (.2mile at a time)
4/30/12: .5 mile run (8pm) i need to get my cardio up
5/02/12: Tabata Burpees - 2 min rather than 4
5/08/12: Tabata Burpess - 3 mins - tough as hell
5/10/12: Interval Running - 60s jog, 15s fast x5
5/15/12: 400m sprint x3 90s rest
5/17/12: interval running - 60s jog, 15s fast x 5
5/18/12: Inverval Running 60s jog, 15s fast x 2, my back was tightening up way too much to continue..
5/22/12: 4 games of pick up basketball- killed me
5/24/12: interval running 60s jog,  15s fast x4 - i was supposed to do 7 but i was getting an awful side stitch.
5/26/12: was doing 400m sprints x3 with 90s rest, i got through the first sprint but during the second i got an awful and painful cramp or side stitch whatever...
6/4/12: a little ladder type thing x 3
6/8/12: went a ~12min jog at night
6/15/12: 400m x 3 - 90s rest
6/23/12: some 400s
7/2/12: 3 400s, 1 game of bball
7/4/12: Jog/Sprint x 6 ~1 mile
7/4/12: ~3 hours of full court basketball
7/8/12: I was running but i got an awful awful pain in my stomach.. fuckkkk. always happens
7/9/12: 2 hours of half court basketball
7/10/12: .75mi run
7/21/12: some pickup basketball
7/23/12 a few hours of bball
7/29/12: Running
7/31/12: Light halfcourt bball
7/31/12: Cut grass = 1.5hrs 95 degree weather
8/2/12: Running, 6 laps, 4 laps, 2 laps - pretty fast 18 laps = 1 mile
8/21/12: 2 200m's
8/27/12: 400m
8/28/12: 2 400s
9/3/12: 400m, 200m, 100m
9/6/12: 1m+ run.

RECOVERY
3/21/11: 1 Hour - Basketball shooting
3/22/11: 1 Hour - Basketball shooting
3/26/11: 1 Hour - Basketball shooting
3/28/11: 1 Hour - Basketball shooting
4/01/11: 1 Hour - Basketball shooting
4/10/11: 15 minutes - Basketball shooting
4/13/11: 30 minutes - Basketball shooting
4/17/11: 1 Hour - Basketball shooting
4/20/11: 1.5 Hours - Basketball shooting
4/22/11: 45 Minutes - Basketball shooting
4/22/11: Contrast Shower - cold 30 seconds / hot 1 minutes x 3 series - I love these, my go to move for minimum fatigue and soreness but gotta use sparingly
5/14/11: 1 hour basketball shooting - I got a decent jump on film, about 38-39", I was going to use that jump a gauge for how high I would get today and if it would be worth it to try and dunk one time, but I dropped my camera and it freaked out and didn't work for about 30 minutes, oh well, I'll get up good tomorrow! - http://www.youtube.com/watch?v=C0VZNXZ8siY
6/2/11: 45 mins of shooting/playing basketball
6/5/11: 45 mins of shooting/playing 21 - I was killing this, insanely quick, insane handles, etc.
6/8/11: 45 Minutes of shooting
6/9/11: 20 minutes of shooting
7/6/11: 1 Hour of shooting + 5-6 miles walking
7/8/11: 1 hour of shooting - on fire
7/11/11: Ice Bath 2 mins
7/13/11: Ice bath 2 mins
7/14/11: 1 Hour of shooting
7/15/11: Ice Bath 2 mins
7/16/11: Stretching + massage calfs
7/18/11: Ice Bath 2 mins
8/1/11: 1 hour of basketball
8/2/11: 30 minutes of basketball
8/3/11: 1 hour of basketball
8/4/11: 1 hour of basketball
8/5/11: 1 hour of basketball
8/6/11: 30 minutes of basketball
8/8/11: 30 minutes of basketball
8/10/11: 30 minutes of basketball
8/20/11: 45 minutes of basketball
8/31/11: 45 minutes of shooting + tried some trick dunks on 9ft, gonna start working on these.
9/3/11: 20 minutes of shooting
9/6/11: 45 minutes of shooting
9/7/11: 45 minutes of shooting
9/8/11: 30 minutes of shooting; only took 20 minutes to make all 100 3s and 10 minutes for the jumpers.
9/19/11: 1 hour of shooting1 hour of shooting
9/20/11: 1 hour of shooting
9/25/11: 30 minutes of shooting
9/28/11: 1 hour of shooting
10/3/11: 1 hour of shooting
10/10/11: 25 minutes of shooting
10/11/11: 1 hour of shooting
10/16/11: 20 minutes of shooting
10/18/11: 45 minutes of shooting




March 2010:

Bodyweight:
148 LBS

VJ:
03/21/2010: 34"

RVJ:
03/21/2010: 43"

BJ:
03/06/2010: 102"

3/4th Court Sprint (75 ft):
03/28/2010: 3.04s

SL LAT RFI:
03/06/2010: Right-leg (30 in 12.11) , Left-leg (30 in 13.08)

BB Squat:
03/03/2010: BB Squat: 235 @ 3x8, R=1m30s
03/07/2010: BB box Squat: 225 @ 4x8, R=2m
03/09/2010: BB Squat: 285 @ 1x5
03/14/2010: BB Squat: 240 @ 3x8, R=1m30s
03/16/2010: BB box Squat: 245 @ 4x8, R=2m
03/19/2010: BB Squat: 300 @ 1x5
03/23/2010: BB Squat: 250 @ 3x8, R=1m30s
03/29/2010: BB Box Squat: 255 @ 4x8, R=2m
03/30/2010: end GPP, start strength + explosive + conditioning


DB walking lunge:
03/03/2010: 35 lb @ 3x8e
03/09/2010: 50x5, 60x5
03/12/2010: DB Walking lunge = 3x8 each leg 40lbs
03/19/2010: 75 lb @ 2 x 5 each
03/23/2010: DB Walking lunge = 3x8 each leg 45lbs
03/26/2010: Walking Lunge: 80 2x5
03/30/2010: end GPP, start strength + explosive + conditioning



DB 18" stepup:
03/03/2010: 40 lb @ 3x8e
03/12/2010: DB 18" stepups: 3x8 each leg 40lbs
03/23/2010: DB 18" stepups: 3x8 each leg 45lbs
03/30/2010: end GPP, start strength + explosive + conditioning


BSS:
03/06/2010: BSS = 135 3 x 8, 2 min rest between sets
03/16/2010: BSS = 145 = 1x8 135 = 2x8, 2 min rest between sets
03/29/2010: BSS = 145 = 3x8, 2 min rest between sets
03/30/2010: end GPP, start strength + explosive + conditioning


Calf raise:
03/03/2010: Leg Press Calf raise = 4 x 10 230lbs
03/09/2010: BB Standing calf raise = 200 @ 4 x 5
03/12/2010: BB Standing Calf raise: 4x10 200,200,220,200
03/19/2010: 220 @ 4x5
03/23/2010: BB Standing Calf raise: 4x10 240
03/30/2010: end GPP, start strength + explosive + conditioning


BB Bench:
03/06/2010: BB Flat Bench Press 135 = 3 x 8 , R=2m
03/16/2010: BB Flat Bench Press 145 = 2x8 140 = 1x8 135 = 1x8
03/29/2010: BB Flat Bench Press 145 = 3x8
03/30/2010: end GPP, start strength + explosive + conditioning




DB bench:
03/03/2010: flat, 50 lb @ 3x8
03/06/2010: Incline DB Bench press = 40 3x8
03/12/2010: Flat DB Bench = 3x8 55lbs
03/16/2010: Incline DB Bench press = 45 3x8
03/23/2010: Flat DB Bench = 3x8 60lbs
03/29/2010: Incline DB Bench press = 50 3x8
03/30/2010: end GPP, start strength + explosive + conditioning



Seated shoulder press:
03/03/2010: Seated Shoulder Press = 3x8 140lbs
03/12/2010: Seated Shoulder Press = 3x8 145lbs
03/23/2010: Seated Shoulder Press = 3x8 155lbs
03/30/2010: end GPP, start strength + explosive + conditioning




Pullups:
03/03/2010: 15,11,...
03/12/2010: Pullups: 3x17,10,10
03/23/2010: 3x20,11,11
03/30/2010: end GPP, start strength + explosive + conditioning



Single arm DB row:
03/03/2010: 60 lb @ 3x8e
03/12/2010: Single arm DB row: 3x8 65lbs
03/23/2010: Single arm DB row: 3x8 70lbs
03/30/2010: end GPP, start strength + explosive + conditioning



Seated row:
03/06/2010: Seated row = 140 3x8
03/12/2010: Seated row: 3x8 145lbs
03/16/2010: Seated row = 150 4x8
03/23/2010: Seated row: 3 x 8 150lbs
03/29/2010: Seated row 155 = 4x8
03/30/2010: end GPP, start strength + explosive + conditioning



Lat pulldown:
03/06/2010: Lat Pulldown (pause at bottom) = 180 3x8
03/16/2010: Lat Pulldown (pause at bottom) = 190 3x8
03/29/2010: Lat Pulldown (pause at bottom) = 200 3x8
03/30/2010: end GPP, start strength + explosive + conditioning



SL OR DL BOUNDING PROGRESSION:
03/03/2010: Multi response double leg bounds: 4 sets of 5 bounds
03/06/2010: Light single leg turnover jog = 4 x 8each
03/12/2010: Multi response double leg bounds: 4 sets of 5 bounds
03/16/2010: single leg turnover bound = 5 x 8each <- build up "power" on each set
03/23/2010: Multi response double leg bounds: 5 sets of 5 bounds
03/29/2010: single leg turnover bound = 5 x 8each <- build up "power" on each set
03/30/2010: end GPP, start strength + explosive + conditioning
04/01/2010: Double leg bound: 3 x 10 jumps


REACTIVE-ASSISTANCE:
03/03/2010: Stiff leg ankle hops: 3x5
03/06/2010: DL LBJ = 1 x 20
03/09/2010: Stiff leg ankle hops = 4x5
03/12/2010: Stiff leg ankle hops: 3x5
03/16/2010: DL LBJ = 2 x 20
03/19/2010: Stiff leg ankle hops = 5x5
03/23/2010: Stiff leg ankle hops: 3x5
03/26/2010: Stiff Leg Hops: 5x5
03/29/2010: DL LBJ = 2 x 25
03/30/2010: end GPP, start strength + explosive + conditioning
04/01/2010: Jumping Paused Quick lunges: 3 x 8 each leg ......... Stiff leg ankle hops: 3 x 8


RFI:
03/09/2010: Lateral line hops: 3 x 25 each side, max speed
03/19/2010: Lateral line hops: 3 x 30 each side, max speed
03/26/2010: RFI: 3x30
03/30/2010: end GPP, start strength + explosive + conditioning



CONDITIONING:
03/30/2010: end GPP, start strength + explosive + conditioning
04/01/2010: Down and back sprints (60 yards total): 1,2,1,2,1,2    / 2min rest between sprints






other:
- SVJ's/RVJ's done whenever
- basketball / conditioning done whenever
- recover fully between training sessions
- bball has priority

March: GPP BLOCK
- develop work capacity
- introduce reactive progressions
- rest: 1-1:30 rest between sets OR supersets for the GPP sessions
- rest: full rest (3-5 mins) in between sets for the STRENGTH sessions
- gpp:strength:skill-overload = [3:1:1] x 2
- gpp:strength:skill-overload = [2:1:1] x 2

April: STRENGTH BLOCK
- rebound from GPP BLOCK
- focus on strength
- intensify reactive progressions
- rest: full rest (3-5 mins) in between sets for the STRENGTH sessions
- rest: full rest (3-5 mins) in between sets for the STIM sessions
- strength:stim = [2:1] x ?

May: PEAKING BLOCK
- rebound from STRENGTH BLOCK
- focus on stim, while maintaining or increasing strength
- intensify reactive progressions
- rest: full rest (3-5 mins) in between sets for the STRENGTH sessions
- rest: full rest (3-5 mins) in between sets for the STIM sessions
- strength:stim = [1:2] x ?

June: MAINTENANCE BLOCK
- rebound from PEAKING BLOCK
- focus on basketball, while utilizing stim (for CNS stim & strength maintenance)
- rest: full rest (3-5 mins) in between sets for the STRENGTH sessions
- rest: full rest (3-5 mins) in between sets for the STIM sessions
- strength:stim = [1:3]





March: GPP BLOCK


GPP BLOCK: GPP session A:

- WARMUP:
- SL OR DL BOUNDING PROGRESSION:
- REACTIVE-ASSISTANCE:
- PREHAB: SHOULDER + VMO + LOWBACK
- LOWER-1:
- S1: PUSH-1     S1: PULL-1
- LOWER-2:
- S2: PUSH-2     S2: PULL-2
- LOWER-3:
- S3: PUSH-3     S3: PULL-3
- CALF RAISE:
- CORE

GPP BLOCK: GPP session B:
- WARMUP
- SL OR DL BOUNDING PROGRESSION:
- REACTIVE-ASSISTANCE:
- RFI-EXERCISE:
- PREHAB: SHOULDER + VMO + LOWBACK
- LOWER-1:
- S1: PUSH-1:     S1: PULL-1:
- LOWER-2:
- S2: PUSH-2:     S2: PULL-2
- S3: TRICEP:      S3: BICEP:      S3: SHOULDERS:
- CORE:


GPP BLOCK: STRENGTH session lower A:

- WARMUP
- REACTIVE-ASSISTANCE:
- PREHAB: SHOULDER + VMO + LOWBACK
- BB SQUAT:
- WALKING LUNGE:
- WEIGHTED RFI-EXERCISE:
- CALF RAISES:
- CORE:


GPP BLOCK: SKILL OVERLOAD session
- WARMUP
- SVJ's
- RVJ's and or dunks
- BROAD JUMPS
- SPRINTS






April: STRENGTH BLOCK


STRENGTH BLOCK: CONDITIONING A: ATP-PC focus
- WARMUP
- ROTATION:
- R1:(double):  
- R2:(single):
- R3:(extra):
- Conditioning:


STRENGTH BLOCK: CONDITIONING B: ALACTIC focus
- WARMUP
- ROTATION:
- R1:(double):
- R2:(single):
- R3:(extra):
- Conditioning:



STRENGTH BLOCK: STRENGTH session A:

- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- DEPTH JUMP PROGRESSION:
- EXPLOSIVE-ASSISTANCE:

- BB SQUAT:
- STEPUP:
- PUSH:    
- PULL:
- RFI EXERCISE:
- CALF RAISE:
- CORE:


STRENGTH BLOCK: STRENGTH session B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- DEPTH JUMP PROGRESSION:
- EXPLOSIVE ASSISTANCE:

- LUNGE:
- PUSH-1:
- PULL-1:
- RFI EXERCISE:
- CORE:


STRENGTH BLOCK: STIM session A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- REA SQUAT:
- STIM variant: lower body:




May: PEAKING BLOCK


PEAKING BLOCK: STRENGTH session A:
- WARMUP
- BOUNDING PROGRESSION
- REACTIVE ASSISTANCE
- PREHAB: SHOULDER + VMO + LOWBACK
- UNILATERAL-1
- UNILATERAL-2
- PUSH
- PULL
- RFI EXERCISE:
- CALF RAISE
- CORE

PEAKING BLOCK: STIM session A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- DEPTH JUMP PROGRESSION
- STIM variant: lower body

PEAKING BLOCK: STIM session B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- REA SQUAT
- STIM variant: lower body







JUNE: MAINTENANCE BLOCK



MAINTENANCE BLOCK: STRENGTH session A:

- WARMUP
- BOUNDING PROGRESSION
- REACTIVE ASSISTANCE
- PREHAB: SHOULDER + VMO + LOWBACK
- BB SQUAT
- LUNGE
- PUSH    
- PULL
- RFI EXERCISE:
- CALF RAISE
- CORE



MAINTENANCE BLOCK: STIM session A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- REA SQUAT OR BOUNDING PROGRESSION
- STIM variant: lower body
- CORE







OLD: JULY 15 2009

Stats

Age: 15
Height: 5'6
Reach: 7'2
Weight: 135-140lbs
Body Fat: 9%

Power

Vertical Jump: 32"-34"
Running Vertical Jump 45"

Strength
Squat: 295-300
Deadlift: 335-350
Bench:175-185

Short Term Goals


Weight: 150-160lbs
Body Fat:8%
Vertical Jump: 38"-40"
Running Vertical Jump: 48"-50"
Squat: 340-360
Bench: 200+

I'll update and upload videos/pictures frequently; I'll post current pictures/videos if anyone wants.







http://www.adarq.org/forum/progress-journals-experimental-routines/rip%27s-journal/msg4174/#msg4174http://i979.photobucket.com/albums/ae273/Bpeavler/jumppy.jpghttp://www.youtube.com/watch?v=_G2JgXJ2LZo

STRENGTH BLOCK: STIM session A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- REA SQUAT: 115 lb @ 4 x 3
- STIM variant: lower body: 335 @ 1 x 3 (3 singles, ~30s rest between each rep, 5 minutes rest between sets)

leftoff ^^^
http://www.adarq.org/forum/progress-journals-experimental-routines/rip%27s-journal/210/
« Last Edit: September 28, 2012, 11:26:53 am by Rip »

adarqui

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Re: Rip's Journal
« Reply #1 on: July 15, 2009, 04:48:54 pm »
0
sickkkkkkkkkk

welcome ;)

piR

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Re: Rip's Journal
« Reply #2 on: July 15, 2009, 04:52:46 pm »
-1
Previous Progress

February 22, 2009/ July 15, 2009

Vertical Jump: 30"/ 32-34" *I never practice vertical jump
Running Vertical Jump: 36"/ 45"
Squat 210/ 295-300



piR

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Re: Rip's Journal
« Reply #3 on: July 15, 2009, 05:14:54 pm »
-1
I've been lifting heavy since February 22, 2009. I started off doing Starting Strength and brought my squat up 90lbs and my RVJ up 9"; 1" per 10lbs.
Once I stalled on Starting Strength I moved into a power phase to get the most out of my strength. I've been in the power phase for about 6 weeks now.
I'm about to start a strength phase again.

Strength/Hypertrophy>Power repeat 

Over the next 16 weeks I'll be finishing off my off-season before basketball season starts again. It'll look something like this: JackM split for 12 weeks> Power phase/Deload for 4 weeks.

S/T/F or S/T/Th setup

Day One: Intensity
A. Warm up
B. HARTT
C. Above Parallel Squat 1-2x5 (Ramped)
D. Calf Raise 5x5
E. Skill Work (Shooting, Dribbling)
F. Bench/Row Superset
G. Back ext./Ab Hold Superset
H. Shoulder Pre-Hab
I.  Arms
J.  Light Conditioning (400m Sprints, Jump Rope, etc)

Day Two:

Conditioning (HIIT, Circuit, etc)/ Dunk Session


Day Three: Volume

A. Warm up
B. 40y Sprints 2-4
C. Skill Work
D. Bulgarian Split Squat 3x8
E. Good Morning/Calf Raise Superset
F. Chinup/Overhead Press Superset
G. Planks
H. Shoulder Pre-Hab
I. Arms
J. Light Conditioning

Light Shooting on off days except Saturday (no more than 500 shots)

adarqui

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Re: Rip's Journal
« Reply #4 on: July 18, 2009, 06:42:21 pm »
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you are such a pussy man.. DO NOT PLAY.. ice it up, wrap it in ACE, and play xbox.

piR

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Re: Rip's Journal
« Reply #5 on: July 26, 2009, 03:06:05 am »
-1
Good news!
My right leg feels really good now, not great, but good. I can jog, and jump easily. I haven't tried any sprinting or max jumping for obvious reasons.
Yesterday I did some light rfi and jump squats and a 50bw squats.
Today I did a few jumps- highest was about 32-34 inches, hit head on ceiling fan. I did this easily and without pain.

Filippo

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Re: Rip's Journal
« Reply #6 on: July 26, 2009, 09:23:49 am »
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hey man; great vertical!! and also you seem strong motivated.
post a video when you'll recover properly ;)

piR

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Re: Rip's Journal
« Reply #7 on: August 05, 2009, 04:54:44 pm »
-1
Easy workout:
OHP 100x5 *haven't ohp in 2 months and my max was 95x3
Pullup 10
Chinup 10
Calf raise 10
1leg calf raise 10
Pushup 45
Squat iso 75 seconds

http://www.youtube.com/watch?v=wutFcqboZHg
I did a sloppy job of editing because i was lazy and didn't feel like spending much time with it.

piR

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Re: Rip's Journal
« Reply #8 on: August 11, 2009, 11:29:32 am »
-1
From last night:
http://www.youtube.com/watch?v=xVTeHi1l6Ns
Shot 300 shots

Squat 2x5 225
18" Step Up 5x2 115
Leg Curl 4x8 60lbs
Calf Raise 5x5 320
Chinups 1x15, 1x10; chinups fatigue my biceps badly
Pushups 2x15 25lbs
Back Extension 3x8 50lbs
Ab Hold 2x30s
Ankle Rehab 2x10
Jump Rope 4x100; Had to stop because of I got a stitch in my side
« Last Edit: August 11, 2009, 11:40:23 am by Rip »

adarqui

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Re: Rip's Journal
« Reply #9 on: August 11, 2009, 12:56:12 pm »
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siiiiiiiiick.

piR

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Re: Rip's Journal
« Reply #10 on: August 13, 2009, 08:05:54 pm »
-1
Bench 1x3 145
DB OHP 2x8 35?
DB Row 3x8 40
Curls 2x10 30
Tricep Ext. 2x10 40

piR

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Re: Rip's Journal
« Reply #11 on: August 14, 2009, 05:50:18 pm »
-1
Full Squat 280x0!! Lost 20-25lbs since I've gotten hurt!
Half Squat 245 2x1 I suck at these
Walking Lunges 3x8 40 DB destroyed grip
One Leg Calf Raise 3x10 30lb

piR

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Re: Rip's Journal
« Reply #12 on: August 16, 2009, 05:32:57 pm »
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Squat 195 4x9
Pullups 3x10
Push Ups 3x25, left leg was shaking like crazy.
I never do squat reps above 5...

piR

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Re: Rip's Journal
« Reply #13 on: August 18, 2009, 08:29:45 pm »
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Squat 205 5x7 Was really easy and going up really fast
DB Bench 40 3x8
DB OHP 35 3x8
DB Row 50 3x8

Did some dunks on 8'3; about 20. Jumped about 35" max, very light jumps. But it's the highest I've ever jumped after squatting.

adarqui

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Re: Rip's Journal
« Reply #14 on: August 19, 2009, 12:08:04 am »
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nice...