Dale Mabry's NASM OPT

**Dale Mabry** · 11-07-2005, 02:23 PM

If it weren't so chilly today I would have worn cargo shorts to work today, in which case I would have been set. Goddamned Whitey keepin me down.

**Dale Mabry** · 11-08-2005, 12:42 PM

Today-

Flat Bench- 275x6,5,4,4
Rack Dead (Hammer strength)-405 4x4
BB Shoulder press- 165 4x4
Lat Pulldown-165 2x10
Inclince Flye-50s 2x10
BB Curl-90 2x10
Lat Raise-30 2x10
Tri Pushdown-160 2x10

Did some plyo 1-leg hops afterwards for some agility stuff and a touch of cardio.

Well, decided I would see how many times I could get 275 on flat for the first 2 sets and was surprised that I could get 6, the most I have ever done it is 8 during my M1T days. I will up the weight to 285 next week. Had to do the DLs on the machine, some dick was curling in the only rack that goes low enough for rack DLs. Guess that is it, I will be doing the conjugate deal for a bit, at least until I plateau.

**P-funk** · 11-08-2005, 12:50 PM

Quote:

Guess that is it, I will be doing the conjugate deal for a bit, at least until I plateau.

are you going to take an unloading week?

**Dale Mabry** · 11-08-2005, 12:53 PM

Not for a while, this is only my 3rd week, I may wait until week 6 or 8 depending on when I hit a plateau or foresee one coming.

**Dale Mabry** · 11-09-2005, 07:35 AM

Got an idea, want to get it down.

Looks like I will be changing stuff up next week ever so slightly. What I will be doing is still a form of conjugate periodization, but what I will do is:

Monday-Upper Body Strength and Endurance
Tuesday-Lower Body Power and Hypertrophy
Wednesdsay off
Thursday-Upper Body Power and Hypertrophy
Friday-Lower Body Strength and Endurance

So my basic lifts will stay the same, but rep ranges and rest intervals for assistance stuff will be altered to conform to the second principle of each day. My hope is for moderate lactate accumulation on hypertrophy days and insane lactate accumulation for endurance days. I will get more stuff down when I am not 20 minutes late for work, I gots me some ideas.

yellowmoomba · 11-09-2005, 07:50 AM

Quote:

Originally Posted by Dale Mabry

Today-

... Had to do the DLs on the machine, some dick was curling in the only rack that goes low enough for rack DLs. ......

Was he curling 65 pounds

**P-funk** · 11-09-2005, 12:17 PM

Quote:

Originally Posted by Dale Mabry

Got an idea, want to get it down.

Looks like I will be changing stuff up next week ever so slightly. What I will be doing is still a form of conjugate periodization, but what I will do is:

Monday-Upper Body Strength and Endurance
Tuesday-Lower Body Power and Hypertrophy
Wednesdsay off
Thursday-Upper Body Power and Hypertrophy
Friday-Lower Body Strength and Endurance

So my basic lifts will stay the same, but rep ranges and rest intervals for assistance stuff will be altered to conform to the second principle of each day. My hope is for moderate lactate accumulation on hypertrophy days and insane lactate accumulation for endurance days. I will get more stuff down when I am not 20 minutes late for work, I gots me some ideas.

will the power work be kept to small reps per set (like 1-2) or will you be working on increasing your power output for a greater length of time (say, 5reps)?

**Dale Mabry** · 11-09-2005, 12:37 PM

No, the very traditional (No more than 3 reps) power rep scheme. I have been trying to get some endurance with the power stuff now (high reps for the complexes) and am going in the other direction. I am essentially trying to get both done in a workout with 2 distinct phases of the workout. The first one is to cause a testoseronoe response (Power/strength) the second is to cause a GH response (lactic acid). Another goal is total athletic improvement over the time I do this which should result from improvement in lactate threshhold and OBLA as well as utilizing lactate as an energy source, not to mention the neuromuscular efficiency. I don't think I will see much hypertrophy, but who knows.

I don't think any studies address concurrent use of this type of training. Can you think of any?

**P-funk** · 11-09-2005, 12:42 PM

Quote:

Originally Posted by Dale Mabry

I don't think any studies address concurrent use of this type of training. Can you think of any?

not off the top of my head but I am pretty sure I have read stuff on what you are talking about before.

You should see some nice hypertrophy from this type of training. I trained very similiar to that for the past one and half years or so with great results.

**Dale Mabry** · 11-10-2005, 10:28 AM

Yesterday

Complex 1
Lunges 40s 4x3
Split squats 4x3

Complex 2
Rack Front Squat 205 4x3
Tuck jump 4x3

Hip extension-80 2x10
Reverse hypers-35 2x10

Various hop plyometrics-I am gettinig very quick and accurate with these.

I am thinking of doing the cycle split squats for speed rather than height. I had a little extra time and decided to do 4 sets of 3 instead of 2-3 sets of 6 and don't know if I like it yet, I felt more activation doing it the other way, but also more fatigue, maybe I should up my weights.

EDIT: Just wanted to add, these front squats were near perfect today, the bar touched down evenly on the rack on both sides for all reps, very surprising.

**Dale Mabry** · 11-11-2005, 12:26 PM

Today-

Squats-325x4, 335 3 sets of 4
Hang Clean-115 4x6
Step up-45s 4x4
Bench throw-60+smith machine 4x6

Bar hangs-35, 25, 20, 15, 15
Cable wrist curls-45 2x12
Reverse cable wrist curls- 30 2x12
1-arm cable hammer curls 60 1x10
1-arm cable kickback 40 1x10

I had to do both yesterdays and todays core exercises because I missed Monday and won't be coming in tomorrow. I fucked up on my first set of squats by putting a 10 on only 1-side of the bar so I was off-balance the whole time. Decided to finish the set that way because I was pretty well focused, then put the other 10 on for the remaining sets. Weight felt pretty good once I got it right.

I did the hangs on a different pull up bar today, one with rubber on it with no texture so it was harder. Had to cut most of the assistance stuff out because of time.

**Dale Mabry** · 11-14-2005, 04:59 PM

Today-

Flat Bench- 285x4,3 275 2x4
Rack Dead (Hammer strength)-315 4x4 last set alternate grip)
BB Shoulder press- 165 4x4
Inclince Flye-40s 2x15
Cable Row (V-attchment)- 90x15, 105x15
Lat Raise-20 2x15
Preacher curl machine-70x15, 60x12
Tri Pushdown-120 2x15

I felt really flat today and I don't know why, I got pretty good sleep last night. I am still doing the core stuff with full recovery, but now I am using 30 sec rest between all assistance stuff, even between exercises. My bis burned like hell.

**P-funk** · 11-14-2005, 06:50 PM

what is the hammer strength rack dead like? I don't think i have ever seen that?

**Dale Mabry** · 11-14-2005, 07:00 PM

The machine is the squat lunge machine, here is a pic. I just held the higher handles and performed it with my ankle lined up with the lower handles. Little awkward until you get set up right, but it actually gave me some pretty good back soreness. Not a big fan of the neutral grip, though.

**Dale Mabry** · 11-15-2005, 12:15 PM

Today

Complex 1
Lunges 40s 4x3
Speed Split squats 4x6

Complex 2
Rack Front Squat 205 4x3
Tuck jump 4x6

Leg Extension-165 3x10
Leg curl-165 3x10

Finally found the right rep range for the complexes, the reps today were awesome and felt great.

**P-funk** · 11-15-2005, 12:54 PM

so fucking sick of studying! i wish the test were this weekend so i could get it over with.

**Dale Mabry** · 11-15-2005, 03:38 PM

Me too, I took today off, but will be right back ay it tomorrow. Gots my ticket to the show, is this done on a computer, or is it done on like a scantron form?

**P-funk** · 11-15-2005, 07:45 PM

Quote:

Originally Posted by Dale Mabry

Me too, I took today off, but will be right back ay it tomorrow. Gots my ticket to the show, is this done on a computer, or is it done on like a scantron form?

ticket to the show? I never got a ticket? I should check on this stuff.

Not sure, I think someone said it was done on a computer.

I didn't study to day but did some training related reading out of a different book (so I guess that kind of counts).

**Dale Mabry** · 11-17-2005, 06:35 PM

Yeah, I got 2 8.5x11 pievces of paper in the mail that are tickets to take the test. You better get crackin and see what's happenin.

Today

Hang Cleans-125 4x6
Bench Throw-60 4x6
Lat Pulldown-150 3x10
Flye Machine-135x10, 150 2x10
Cable Hammer curl-110 3x10
Arm extension machine-110 3x10
Front raise-20sx10, 25s 2x10

Hang from pull-up bar- 45sec, 30, 20, 18; 1 minute rest between sets.
cable wrist curl-45 3x12
Reverse cable wrist curl-30 3x12

**Dale Mabry** · 11-18-2005, 07:54 PM

Today

Strength
Squats-275 4x4
Step-ups-35s 4x4

Endurance
Hip flexion-80 3x15
Reverse Hypers-30 3x15

Took it easy on strength stuff, I am going to play at least 2 coed playoff football games tomorrow and want to be fresh.

**Dale Mabry** · 11-21-2005, 11:32 AM

I am taking an actual full week off from doing legs. My joints have actually gotten more sore so I will do literally nothing with legs for a week, maybe a little longer. Upper body will stay as is, for now.

**P-funk** · 11-21-2005, 11:43 AM

when was your last unloading week? Do you figure into your lower body training all of the other recreational things you do? Football, etc? I know for me, just living in NYC and walking everywhere my legs have a harder time recovering so that I why I only train 3 times a week. Plus, standing all day as a trainer at work, they really take a hit.

**Dale Mabry** · 11-21-2005, 04:06 PM

Yeah, I hear ya, my last unloading week was a little over a month ago, which was basically a 5 day layoff from legs with only upper body training. I was going to take a full week off, but I am very motivated with my bench increasing so I will continue to go with the upper body stuff. Plus my arms are finally growing.

Today
Bench Press-285 4x4
Deadlift-315 4x4
DB Military Press-70s 4x4

No assistance work, I am only working out Monday and Tuesday so I think 2 days back to back of assistance work might be a bit much. Had to switch to DB military press because it hurts my rotator cuff too much unracking the weight from so far behind me. I hate the Hammer Strength Military press.

**Dale Mabry** · 11-28-2005, 05:15 PM

Today-

Strength-Full recovery
Bench Press- 285 2x4, 225x16, 225x12
Bent over row-185x6, 205x6, 225 3x4
Standing DB Shoulder press-75s 4x4

Endurance-30 second RI
Pec Flye Machine 120 3x15
Lat Pulldown-120 3x15
Lateral raise-15s 3x15
DB Curls-20s 3x15
Tri Pushdown-120 3x15

I really wanted to know how many times I could bench 225 so I decided to try it. I got it 16 times, but think I could have gotten it 20 if I skipped the 285 sets. I am going to continue working on this the same way I did today, maybe I will drop one of the heavier sets to see how high I can get it, I am thinking 25 or so. In fact, I changed a bunch today so I will stick with this for a while.

I also did some form sprints at about 75% max speed, prolly 6-8 of them.

**Dale Mabry** · 11-29-2005, 02:10 PM

Today-

So I have decided that this day will be dedicated to plyometrics from now on, can't get mush more explosive than that.

Power-RI=complete recovery
Vertical Jump-4x4
1 leg jump to bench w/ stabilization-4x4

Hypertrophy-RI=60 seconds
Leg Extension-165 3x12
Leg Curl-165 3x12

Cardio-2.01 miles elliptical 13:00 minutes

Well, I will be increasing plyo volume, it was just hard today cuz i was short on time and the full recovery takes a while. I am thinking of adding tuck jumps. I was actually happy to see that my vertical is back to where it was, and I found out it was the lunges causing my knee pain, so they are out for a while. I figured it out when attempting a broad jump, my knees killed on landing, but they were unaffected by landings on the bench. Deducing that the only thing I do that even remotely approximates this motion is the lunges, they are out and so are all forward braking motions for the next few weeks.

11-07-2005, 02:23 PM	#511
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	If it weren't so chilly today I would have worn cargo shorts to work today, in which case I would have been set. Goddamned Whitey keepin me down.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-08-2005, 12:42 PM	#512
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Flat Bench- 275x6,5,4,4 Rack Dead (Hammer strength)-405 4x4 BB Shoulder press- 165 4x4 Lat Pulldown-165 2x10 Inclince Flye-50s 2x10 BB Curl-90 2x10 Lat Raise-30 2x10 Tri Pushdown-160 2x10 Did some plyo 1-leg hops afterwards for some agility stuff and a touch of cardio. Well, decided I would see how many times I could get 275 on flat for the first 2 sets and was surprised that I could get 6, the most I have ever done it is 8 during my M1T days. I will up the weight to 285 next week. Had to do the DLs on the machine, some dick was curling in the only rack that goes low enough for rack DLs. Guess that is it, I will be doing the conjugate deal for a bit, at least until I plateau.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-08-2005, 12:53 PM	#514
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Not for a while, this is only my 3rd week, I may wait until week 6 or 8 depending on when I hit a plateau or foresee one coming.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2005, 07:35 AM	#515
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Got an idea, want to get it down. Looks like I will be changing stuff up next week ever so slightly. What I will be doing is still a form of conjugate periodization, but what I will do is: Monday-Upper Body Strength and Endurance Tuesday-Lower Body Power and Hypertrophy Wednesdsay off Thursday-Upper Body Power and Hypertrophy Friday-Lower Body Strength and Endurance So my basic lifts will stay the same, but rep ranges and rest intervals for assistance stuff will be altered to conform to the second principle of each day. My hope is for moderate lactate accumulation on hypertrophy days and insane lactate accumulation for endurance days. I will get more stuff down when I am not 20 minutes late for work, I gots me some ideas.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-09-2005, 12:37 PM	#518
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	No, the very traditional (No more than 3 reps) power rep scheme. I have been trying to get some endurance with the power stuff now (high reps for the complexes) and am going in the other direction. I am essentially trying to get both done in a workout with 2 distinct phases of the workout. The first one is to cause a testoseronoe response (Power/strength) the second is to cause a GH response (lactic acid). Another goal is total athletic improvement over the time I do this which should result from improvement in lactate threshhold and OBLA as well as utilizing lactate as an energy source, not to mention the neuromuscular efficiency. I don't think I will see much hypertrophy, but who knows. I don't think any studies address concurrent use of this type of training. Can you think of any?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-10-2005, 10:28 AM	#520
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yesterday Complex 1 Lunges 40s 4x3 Split squats 4x3 Complex 2 Rack Front Squat 205 4x3 Tuck jump 4x3 Hip extension-80 2x10 Reverse hypers-35 2x10 Various hop plyometrics-I am gettinig very quick and accurate with these. I am thinking of doing the cycle split squats for speed rather than height. I had a little extra time and decided to do 4 sets of 3 instead of 2-3 sets of 6 and don't know if I like it yet, I felt more activation doing it the other way, but also more fatigue, maybe I should up my weights. EDIT: Just wanted to add, these front squats were near perfect today, the bar touched down evenly on the rack on both sides for all reps, very surprising.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-11-2005, 12:26 PM	#521
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Squats-325x4, 335 3 sets of 4 Hang Clean-115 4x6 Step up-45s 4x4 Bench throw-60+smith machine 4x6 Bar hangs-35, 25, 20, 15, 15 Cable wrist curls-45 2x12 Reverse cable wrist curls- 30 2x12 1-arm cable hammer curls 60 1x10 1-arm cable kickback 40 1x10 I had to do both yesterdays and todays core exercises because I missed Monday and won't be coming in tomorrow. I fucked up on my first set of squats by putting a 10 on only 1-side of the bar so I was off-balance the whole time. Decided to finish the set that way because I was pretty well focused, then put the other 10 on for the remaining sets. Weight felt pretty good once I got it right. I did the hangs on a different pull up bar today, one with rubber on it with no texture so it was harder. Had to cut most of the assistance stuff out because of time.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-14-2005, 04:59 PM	#522
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Flat Bench- 285x4,3 275 2x4 Rack Dead (Hammer strength)-315 4x4 last set alternate grip) BB Shoulder press- 165 4x4 Inclince Flye-40s 2x15 Cable Row (V-attchment)- 90x15, 105x15 Lat Raise-20 2x15 Preacher curl machine-70x15, 60x12 Tri Pushdown-120 2x15 I felt really flat today and I don't know why, I got pretty good sleep last night. I am still doing the core stuff with full recovery, but now I am using 30 sec rest between all assistance stuff, even between exercises. My bis burned like hell.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-14-2005, 06:50 PM	#523
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	what is the hammer strength rack dead like? I don't think i have ever seen that?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-14-2005, 07:00 PM	#524
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	The machine is the squat lunge machine, here is a pic. I just held the higher handles and performed it with my ankle lined up with the lower handles. Little awkward until you get set up right, but it actually gave me some pretty good back soreness. Not a big fan of the neutral grip, though.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-15-2005, 12:15 PM	#525
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Complex 1 Lunges 40s 4x3 Speed Split squats 4x6 Complex 2 Rack Front Squat 205 4x3 Tuck jump 4x6 Leg Extension-165 3x10 Leg curl-165 3x10 Finally found the right rep range for the complexes, the reps today were awesome and felt great.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-15-2005, 12:54 PM	#526
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	so fucking sick of studying! i wish the test were this weekend so i could get it over with.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-15-2005, 03:38 PM	#527
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Me too, I took today off, but will be right back ay it tomorrow. Gots my ticket to the show, is this done on a computer, or is it done on like a scantron form?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-17-2005, 06:35 PM	#529
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I got 2 8.5x11 pievces of paper in the mail that are tickets to take the test. You better get crackin and see what's happenin. Today Hang Cleans-125 4x6 Bench Throw-60 4x6 Lat Pulldown-150 3x10 Flye Machine-135x10, 150 2x10 Cable Hammer curl-110 3x10 Arm extension machine-110 3x10 Front raise-20sx10, 25s 2x10 Hang from pull-up bar- 45sec, 30, 20, 18; 1 minute rest between sets. cable wrist curl-45 3x12 Reverse cable wrist curl-30 3x12
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-18-2005, 07:54 PM	#530
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today Strength Squats-275 4x4 Step-ups-35s 4x4 Endurance Hip flexion-80 3x15 Reverse Hypers-30 3x15 Took it easy on strength stuff, I am going to play at least 2 coed playoff football games tomorrow and want to be fresh.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-21-2005, 11:32 AM	#531
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	I am taking an actual full week off from doing legs. My joints have actually gotten more sore so I will do literally nothing with legs for a week, maybe a little longer. Upper body will stay as is, for now.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-21-2005, 11:43 AM	#532
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	when was your last unloading week? Do you figure into your lower body training all of the other recreational things you do? Football, etc? I know for me, just living in NYC and walking everywhere my legs have a harder time recovering so that I why I only train 3 times a week. Plus, standing all day as a trainer at work, they really take a hit.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-21-2005, 04:06 PM	#533
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Yeah, I hear ya, my last unloading week was a little over a month ago, which was basically a 5 day layoff from legs with only upper body training. I was going to take a full week off, but I am very motivated with my bench increasing so I will continue to go with the upper body stuff. Plus my arms are finally growing. Today Bench Press-285 4x4 Deadlift-315 4x4 DB Military Press-70s 4x4 No assistance work, I am only working out Monday and Tuesday so I think 2 days back to back of assistance work might be a bit much. Had to switch to DB military press because it hurts my rotator cuff too much unracking the weight from so far behind me. I hate the Hammer Strength Military press.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-28-2005, 05:15 PM	#534
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- Strength-Full recovery Bench Press- 285 2x4, 225x16, 225x12 Bent over row-185x6, 205x6, 225 3x4 Standing DB Shoulder press-75s 4x4 Endurance-30 second RI Pec Flye Machine 120 3x15 Lat Pulldown-120 3x15 Lateral raise-15s 3x15 DB Curls-20s 3x15 Tri Pushdown-120 3x15 I really wanted to know how many times I could bench 225 so I decided to try it. I got it 16 times, but think I could have gotten it 20 if I skipped the 285 sets. I am going to continue working on this the same way I did today, maybe I will drop one of the heavier sets to see how high I can get it, I am thinking 25 or so. In fact, I changed a bunch today so I will stick with this for a while. I also did some form sprints at about 75% max speed, prolly 6-8 of them.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

11-29-2005, 02:10 PM	#535
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,882 Photos: 10	Today- So I have decided that this day will be dedicated to plyometrics from now on, can't get mush more explosive than that. Power-RI=complete recovery Vertical Jump-4x4 1 leg jump to bench w/ stabilization-4x4 Hypertrophy-RI=60 seconds Leg Extension-165 3x12 Leg Curl-165 3x12 Cardio-2.01 miles elliptical 13:00 minutes Well, I will be increasing plyo volume, it was just hard today cuz i was short on time and the full recovery takes a while. I am thinking of adding tuck jumps. I was actually happy to see that my vertical is back to where it was, and I found out it was the lunges causing my knee pain, so they are out for a while. I figured it out when attempting a broad jump, my knees killed on landing, but they were unaffected by landings on the bench. Deducing that the only thing I do that even remotely approximates this motion is the lunges, they are out and so are all forward braking motions for the next few weeks.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...