11/29/11 - offseason 4/2 DE lower

training

14" box squat for speed w/power factor

1. 185x3 @ 3.46
2. 185x3 @ 3.09
3. 185x3 @ 3.33
4. 185x3 @ 3.46
5. 185x3 @ 3.46
6. 205x3 @ 3.21
7. 205x3 @ 3.21
8. 205x3 @ 3.33
9. 205x3 @ 3.33
10. 205x3 @ 3.46
11. 205x3 @ 3.46
12. 205x3 @ 3.46
13. 205x3 @ 3.46
14. 205x3 @ 3.46

sumo deads w/ power factor

1. 225x3 @ 3.96
2. 225x3 @ 3.96
3. 275x3 @ 3.46
4. 275x3 @ 3.46
5. 275x3 @ 3.33
6. 275x3 @ 3.46
7. 275x3 @ 3.46
8. 275x3 @ 3.46

BW box jumps- 30"x8, 34"x5, 37"x5, 41"x5, 44"x5
RDL- 275x10x5

hanging leg raises


stretch/foam roll/glute bridges before bed

I'm happy with this workout. Focused on sitting back and exploding off the box with my hips. Much harder to hit speed with that kind of a deload at the bottom, really makes you work for that speed without the stretch reflex helping you out. Going to stick with these for a bit, need to strengthen up my glutes and hips. Took a vid, not sitting back far enough and rocking too much. Need to work on really pushing my ass back, not rocking and firing straight up and forward on the concentric. After reading the article on T-Nation about knee issues being caused by weak glutes, I'm going to really start hammering them. I've done very little glute work throughout my "training carreer" so it's definitely something that needs to be worked on. And even if it gives the tiniest bit of hope that it'll lessen my knee tendonitis issues, I'm all for it.