heavy back day....

deads to 405 x 1. failed @ 425.
bent-over rows to 225 x 5.
pull-downs to 320 x 5. failed @ 360 x 1. (PR)
db 1-arm rows to 120 x 4. (PR)
followed it up with some different biceps lifts -- hammer curls, ez bar curls, preachers.

felt pretty good. :-) there's something odd about our bars, though. haven't quite put my finger on it. can't tell if they're too fat, too knurled, too oiled, or what. :-) excuses. :-)

Good job, Dokk!

Heading in for what will be my last workout for 5 days...like I said yesterday, things are going great and I don't really need the break mentally or physically, but it may end up being good for me anyway.

Hey, if nothing else, you will get rested and go back in with renewed energy, damnit!

I have to look at it that way, Pete, since there's no gym at the Shack. :-)

Great! The wife and I are getting a team together ourselves. Haven't played the last couple of years and I'm ready for some volleyball.

Box Jumps would be the basic to start with. Plyos train explosiveness & the jumps will help you get out of the hole. But if you're already lifting I'd say Deadlift + B-Jump to really get the whole leg/hip/ass moving. The combination will improve your dynamic power with is needed in sports. Even use 25's for the deadlift to force your butt lower and get those legs working even more. Though the main goal here isn't how strong you can be, but how explosive you can be, so don't worry about a heavy load.

Depth Jumps should also be on your list. Though I prefer to setup a couple of obstacles, like hurdles, to jump over. I'll do this with buckets, balls, sticks, etc.. and very the height and width.

I'd also say get a heavy medicine ball, hold chest level, hands under with elbows tucked under, squat down and explode up shoving the ball upward. Think about what it will take for you to jump at the net with your arms reaching up. And then medicine ball throws.

And yea, being less fat helps. I know!:-)

Good luck playing.

Thanks for the tips Ken, and good luck to you too! I have started jumping in various ways (as per The Professor's tips): while running, from squating, etc. Also doing power cleans.

I'm 6' 1'' and 168lbs(have dropped 17 pounds in the last few months), slim but there's still some excess fat to lose. I am also trying to improve my overall strength and muscle mass. I can spike the volloyball fairly well, but could use a few more inches, especially for blocking.

I guess I need to start measuring my current jump, and track my progress. :-)

back day:
100 pullups 3 diffrent grips
bent over rows 3 sets of 205
deadlifts 5 sets of 275

swam 200m

jiu jitsu in 2 hours
jiu jitsu in 8 hours

I have some plyometrics training today when I get off work...always a sweet workout!

another boring deload night for me. I feel so lame using 60% for 5 reps. Then practically walking out of the gym without breaking a sweat.

Low energy day for my last workout for 5 days...maybe the break is coming at a good time.

Just finished about 30 mins ago....I am f'in spent!

Great thread.

I just finished up the Plyometrics day of P90X. I am on day 2 of week 5 and I am completely amazed at how much of a difference I can tell in both strength and physique. This is a great program.

I am on Wk 3 now. I finished the program last year w/ crazy results.

i just finished 24 oz.

It is weird.

"off" day -- cardio and abs. I'll go do YOGA (jackasses) this evening before dinner. :-)

Sally. :-)

See you next week Dokk! :-)

Chest and Tri's yesterday. Gotta get some workouts in before I leave for Shack tom.

hugs and kisses, big boy. :-)

I was reading an article last night, and it talked about taking 6 weeks off at least once a year.!
http://www.tmuscle.com/free_online_a...o_rest_periods