Wow... It' funny how quickly you can go from feeling awesome to feeling like garbage. Definitely feeling the effects of yesterday\s session. I'm stiff, uncoordinated and tired. Good thing today was just a recovery day. I tried to get some blood flow as well as try to regain some mobility.

The Good

• Mentally just wanted to lie in bed all day but stayed focused and got myself to the gym
• Knee feels pretty good

Today went fairly well, I got a lot done. Of course everything didn’t go exactly according to plan but I still put up “acceptable” numbers which I can move on from proud of what I did today and sure that I put another cog in the wheel.
   Runways were slow, to be expected until I really start focusing on speed. My fastest runways were 1.15s over the last 10m which translates to 8.74m/s. I’m never going to be a speed jumper so if I can consistently get my last 10m speed to 9.00m/s+ this summer I will be absolutely ecstatic. My 16 step runway was feeling “off”, I wasn’t able to drive well because I was starting on my less coordinated leg. On my last runway I moved back to 17 steps and it felt a lot more natural. I ties my daily best on that run and I even felt like I slowed down a little before the board.
   Squats were alright, another 5lb pb. Just missed 360lb’ for three. I would have got it if I didn’t do 355lb’s beforehand. I’m going to go 350lb-360lb’s next week to get it.

The Good

• Squat pb 
•  Made a positive adjustment on the runway 
•  I’m starting to get back into the triple jump rhythm now that a lot of the work is more specific 

The Bad 

Sunday April 28 2013—surprisingly my knee felt fine today… I may even say that it felt “good” assuming that the definition of good is lack of ailment. I’m really hoping this means my injury is in its dwindling days, it definitely feels like it is almost back to full capacity as long as I don’t re-injure it…

The Good

• The knee didn’t hurt, still felt pretty energetic today even after yesterday’s jumping session/weights 
• · Feel like I’m going to have a really good session tomorrow 

The Bad

• Was still busy moving into my new apartment so I didn’t have time to do an evening mobility session 
•  Some mild ankle discomfort 
• Tight left hip 

TODAY’S WORKOUT
800m jog
Warm-up
Dynamic mobility
30 minutes hurdle mobility
12x80m strides
Mobility

Tomorrow

Today was the first day in a long time that I felt like a triple jumper. The knee was iffy but after really trying to buy some slack in the tendon pre-workout I was able to get a pretty decent session in. Bounds were feeling really good but I was going from a 13m board so by the last set I ran out of room on the fourth bound. I wanted to be able to do some five step approaches so I only did 4 sets of bounds (first one very light) but I'm looking forward to really revisiting them on Wednesday.
   Felt good in the weight room too, thinks seem to be starting to come together. My jump distances were anything to brag bout but considering how little jumping I've been doing I'll take it for now!

The Good

• Was able to get through the workout and had a really good jumping session
• Bounding felt good, some postural issues need to be fixed but overall, good.

So my flying 25m's today... Not so quick to say the least. I think, right now I'm trying to do too much. I don't think, for me at least, working on top speed while still lifting heavy is a good idea so I'm going to drop the speed work for the next three weeks while I replace it with runways. My thinking is that runways will help maintain speed but also have a technical component that I can work on if my nervous system is not up to snuff.
   My focus today was... questionable at best--I'm ashamed to admit that my mind was adrift this morning, as well I didn't get a very good nights sleep which I think was definitely taking a mental toll on me. No matter, I did get refocused in the evening and got repeat sets at 165lb's for my power snatch with no misses so I think I'm going to be able to easily get 170lb's and maybe even 175lb's next week. I do need to work on my footwork however...

The Good

• No misses while snatches, definitely more explosive than last week
• Fixed up training plans for next three weeks

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4x flying 25m (I would rather not give the times... 2.92s, 2.88s, 2.87s, 2.90s)

Afternoon--
Warm-up
Power-snatch 3x2@160lb's, 2x2@165lb's
Clean pulls 4x2@260lb's
ATG Front squats 2x3@245lb's, 2x3@255lb's
Mobility

I was debating all morning if I should do my workout outdoors in the pit (and rain) or indoors with no pit. On my way to the CGC (indoors) it started to pour. I don't regret my decision. My knee was better than I was expecting but to be honest I still only got a fraction of the work I wanted to in. I did bounds but when I went up to repeat take offs I felt the knee a little so I caught the workout short. Still, I'm definitely heading in the right direction and looking forward to some sun on Saturday... And (knock on wood) a lengthy jumping session. The big think I accomplished today was I really found some things I need to work on and I was able to make a pretty specific itinerary of what I want to do on Saturday.

The Good

• Knee was better than it has been, was able to get in bounds without pain (though still felt risky)
• Really narrowed down what I want to focus on and hoping to expand on today's small session.

Today was not a nice day it was freezing cold and borderline rainy. It was about 4 degrees when I went to the track today so I tried to keep the warm-u as short as possible. On the plus side my knee actually didn't feel too bad walking around today, hoping for some plyo/tech work at the Canada Games Center tomorrow.

The Good

• Knee felt better than it has been, hopeful for the next couple of days

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic warm-up
10x100m strides
Cool-down

Evening
10 minute bike ride
45 minutes of mobility

Well today didn't go exactly as planned but it was pretty good. My knee is still being a bit of a bother, I had to wrap it up pretty tight while squatting to keep it from hurting. Don't think I would have been able to do any jumping today but I'm hoping to do some first phase, hop-bound work on Wednesday.
   Fly 25m is still ridiculously slow but it may have something to do with the temperature and unfamiliar track. I may go back into the Dalplex on Thursday just to compare my times between the two facilities.

The Good

• After failing 350lb's on my 3rd set of squat I was able to work my way back up and get it on my fifth attempt. 
• Season best fly 25m

• Knee is still iffy
• Flying 25m are still way off what I should be running and I had one that was probably the slowest one I've ever ran

Today was pretty light, mostly I just tried to mobilized the few areas I was tight, posterior chain mostly. Last night was pretty light since my knee was bugging me too much to jump so hopefully that mean I'll be pretty fresh for Monday.

TODAY'S WORKOUT
800m jog
Dynamic mobility
Oblique crunches 3x10@65lb's
Decline leg raises 3x10
Lunge med-ball twists 3x10@20lb's
Bent over rows 1x5@65lb's, 1x5@70lb's, 1x5@75lb's
Hanging leg raises 3x10
Seated twists 3x10@33lb's
Side plank hold x35s
Side plank raises x12
Side leg raises x12
Plank 2:35s
Single leg glute bridge 3x10

Evening
1 hour mobility

Here's a video of power-cleans yesterday. I need to work on my feet and getting hip extension. I'm pulling too early.

My knee was surprisingly sore today so I couldn't really do anything in the way of jumping, I did a bunch of standing long jumps and a couple very short standing triple. There's a very good chance that I'm going to hit my peak this season, stronger than ever, more powerful than ever, faster than ever and just as mobile as ever but it won't mean anything if I can't get off the ground soon.
   As much as I hate to say it, this season may just not be meant to be. With it being a Canada Games year and all, I was hoping to be able to be able to go 15.00m+ but if my knee doesn't let me, it won't happen. However, I can find a little speck of optimism in an otherwise dreary thought, if I'm becoming a better athlete physically then once I do get healthy, even if I have to wait for the indoor season, the gains should come quickly as all I'll have to do is regain my previous form and I should be far ahead of where I used to be.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
3x30m acels
Take-offs 4x3
Standing lj x5
Standing tj x2
Weights--
Power clean (From blocks) 6x3@185lb's
Jerks 6x3@145lb's
Snatch-grip deadlifts 1x5@243lb's, 1x5@253lb's, 1x5@263lb's
Mobility

Today was a recovery day, however I did go to the gym for about an hour to mobilize. I found a way to really get at my calves--I used a bar to roll while putting a 45lb plate over my shin and it was possibly the most painful thing I have ever done to myself purposely, it feels good now though that I'm finished. Hoping the knee lets me do some short approach tomorrow

TODAY'S WORKOUT
1 hour of mobility

It's really easy to get wrapped up in the results of a single workout but it's just a cog in the wheel that is the season as a whole. Today didn't go exactly as planned, but things rarely due--it's probably human nature, or maybe it's just me, but I always set my sights high for every workout and no matter what happens I seem to step away after thinking of what I could have done better.
   Flying 25m times were really slow today, it could be because of a couple of factors but I'll just list off a couple

• It was my first time doing them outside, hard to compare across facilities
• Wind was cycling
• First time doing flys since February
• Still a bit run down from my cold
• Tired

Today was pretty light, I'm definitely fighting off a head cold. I don't feel too bad when I'm actually moving around but when I'm just sitting around I just want to go to bed and sleep forever. I probably should do that--sleep--but I have a lot that I have to get done, so there really isn't time. I have been getting 9+ at night though luckily since I've generally not had to get up early this week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides on grass

Evening--
45 minutes of mobility (shoulder focus)

Well I still didn't feel great today, I'm definitely fighting something off but I wouldn't say that I'm sick. My 30m's were weird... It was my first time doing them outside and I wasn't sure what to expect. The wind was blowing across the track and I think it might have been playing tricks on me because 3/4 of the runs were absolutely awful (compared to in the Dalplex) and one was a sb. Oh well, it probably means the wind was playing tricks with me.
   The weight-room went pretty well. I wasn't sure what to expect, dropping reps down to 3's but it went pretty good. I wanted to get 345lb's across for all my sets and I managed to get 350lb's on my last set which is actually a pb. I'm hoping for nice, linear progress over the next five weeks, hopefully a nice 5-10lb jump per week. If I wasn't going for "sets across" I definitely could have went up higher, 360lb's+ . The knee held up well, I taped it up while squatted and I didn't have pain. I had some "almost pain" but no actually soreness.

TODAY'S WOKROUT
500m jog
Warm-up
Dynamic mobility
2x30m (fly 1.5m) (4.09s, 3.87s)
2x40m (fly 1.5m, 30m timed) (4.08s, 4.02s)

Afternoon--
5min bike ride
Weights--
Back squats 3x3@345lb's, 1x3@350lb's
Reverse lunges 1x5@185lb's, 2x5@195lb's
Romanian deadlifts 1x5@225lb's, 1x5@235lb's, 1x5@245lb's
Dumbbell press 3x5@65lb's
Mobility

I really wasn't feeling it today, I woke up feeling terrible and felt that way all day until I went to bed. I was originally supposed to have a workout today and then have two days pretty much off but I switched things around so this was my second easy day in a row. I feel kind of like I have the early signs of a cold but my body is pretty good at fighting that kind of thing off so I napped this afternoon and took it pretty easy as well as made sure I was spooning in the nutrients--ginger, turmeric and blueberries!

TODAY'S WORKOUT
10 minute bike ride
45 minutes of mobility

Today was just one of those days, I woke up tired and pretty much stayed that way all day. I didn't do a whole lot, I'm looking forward to sleeping in tomorrow before setting off on my next adventure--a six week power block which will hopefully end with:

405+ squat
Close to 300lb power-clean
Technical base built/plyo volume
Increased reactive strength
Peak physical shape
Healthy knee
Readiness to start competing

I don't know if I'm exactly where I thought I would be six weeks ago but I'm definitely on the right path. I'm stronger, with still room to grow, more powerful (with a lot of room for growth) and I've gotten a okay amount of plyo volume in. I'm not healthy as I hoped I would be, as my knee is still plaguing me but I've come to accept that it's going to have to be something on m mind at all times through this season. I'm hoping to be able to start some short approach jumps this week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Decline leg raises 3x10
Oblique crunches 3x10@65lb's
Abdominal pull-downs 3x10@200lb's
Seated twists 3x10@33lb's
Hanging leg-raises 3x10
Dumbbell shoulder press 3x8@45lb's
Side leg raises 3x10
2:30min plank
Single-legged glute bridge 3x10
Side plank hold x35s
Side plank raises x12

Evening
45 minutes of mobility

Today didn't go exactly as planned... I couldn't really do any jumping because of my knee. I was afraid that I wasn't going to be able to do weights either but it didn't feel so bad in the weight-room. I' quite frustrated that I wasn't able to jump today, hopefully with the next week being a down week I'll be able to jump next week. I would like to do some five steppers as well as well as test my SLJ, STJ, S5B's to see where I'm at.
   I set a power-clean pb today, it was pretty sloppy though. I was still being protective of my knee so I stopped at 265lb's even though I might have been able to go higher. Also I was pretty sore all through the posterior chain. I think I'll be able to approach 280lb's by the end of the next block of training, next time I test will be during a down week so I should be more recovered.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Standing long jump x5
Standing long/standing LR working on landing ~10
Weights--
Power clean 1x3@215lb's, 1x2@235lb's, 1x1@255lb's, 1x1@265lb's
Jerks  2x3@185lb's, 1x3@195lb's
Front squats (DEEP) 1x5@235lb's, 1x5@245lb's, 1x5@255lb's, 1x3@260lb's
Mobility

Not much to report for today, this was a recovery day which was probably needed. I'm pretty sore from the split squats yesterday and I fear tomorrow may be even worse. I spent about 45 minutes mobilizing in the afternoon, besides that I was pretty lazy today.

TODAY'S WORKOUT
10 minute bike ride
45 minutes mobility

I went back to the gym and almost got tempted to try my hand at a 1RM again but the thing about going 100% is that there's no room for error, the muscles are literally pushing as hard as they can... And my knee isn't up for that quite yet. After spending the whole day icing and compressing it is starting to feel better however and it's nowhere near as bad as I initially thought, I'll be back at it on Saturday. I've been up since 5:30am, it is now 10:00pm and I just got back from my third session of the day. Bed time.

TODAY'S WORKOUT (Part 2)
Bulgarian split-squats 2x5@165lb's, 2x5@185lb's, 1x5@205lb's, 1x5@225lb's
Snatch-grip dead-lifts 1x5@225lb's, 1x5@245lb's, 1x5@255lb's, 1x5@275lb's (Broke down), 1x5@235lb's
Pull-ups 3x5@25lb's
Mobility

I'm am furious with myself right now. I did a 1RM squat test and I got 360lb's with ease (as I should have) and had to bail 375lb's because my stupid knee got too sore. Weight-wise it felt pretty easy but I couldn't bring myself to push through the pain---there shouldn't have been any pain. The only reason it was sore today was because of where I tweaked it at the end of yesterday's workout. I really should have got 405lb's easy, I backed up with it after 325lb's just to see what it would feel like and it felt heavy but not beyond what I could squat It will probably be 6 weeks before I test again... Arg.
   The worst part is I probably won't be able to test my power clean max on Saturday either...

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4x30m acels (3.99s, 3.99s, 4.01s, 4.02s)

Afternoon--
Squat test
2x10@45lb's
1x5@135lb's
2x5@225lb's
1x4@275lb's
1x2@305lb's
1x1@325lb's
1x1@345lb's
1x1@360lb's
1x1@375lb's x

Things were going pretty smoothly until I got a little too aggressive with the depth jumps. I went up to 30inch (up from 27inch) and it really didn't feel great, it didn't hurt but it felt very iffy. I cut things when I tried to do hops because my knee felt very iffy indeed. But up until that point I didn't really have any pain at all and it was the first time I did all of my hurdle hops without a knee strap. I also did bounding in spikes instead of flats. Overall pretty good session, tomorrow is going to be a big day so I didn't want to destroy myself.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Ankling circuit 3x10
Hurdle hop 5x5
Hurdle hops (low/fast) 3x5
Drop jumps (33 inch) 2x10
Depth jumps (30inch) 2x5
Stair jumps x5
Three step bounds 3x6
Three step hops 2x5 (Right side)

Evening--
1 hour of mobility/rolling

Not much to today, just a bunch of mobility and some strides. My knee still is a little iffy so I really got the ice on it today to prepare for plyos tomorrow. I'm going to try to limit the volume the best I can since I'm doing a 1RM squat on Thursday.

TODAY'S WORKOUT
800m jog
10x100m strides
45 minutes of hurdle mobility

Evening
1 hour of mobility

It's really easy to write a bunch of numbers down on a piece of paper and follow a program just because it's what's planned... But today was a day to pull the plug. I wasn't feeling it up on the track, I'm still fatigued from Saturday night's session. After three runs, when it was obvious that I wasn't going to hit the numbers I wanted to cut the track workout short and went on to weights. I can't the load pretty low while squatted but did a lot of volume. I did 5x5@75%, assuming my max is about 405lb's right now. I'm going to max out on Thursday so I want to be fairly well rested.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
30m acels x3 (w/ 1.5m fly) (4.00s, 4.00s, 4.07s, cut it short)
Weights--
Squats 1x5@275lb's, 1x5@295lb's, 5x5@305lb's
Romanian deadlifts 2x5@225lb's, 1x5@235lb's
Leg curls 3x5@151.5lb's
Incline dumbbell press 2x5@65lb's, 1x5@70lb's
Static stretching

Evening--
1 hour of mobility

Felt pretty stiff today as expected, got the workout out of the way pretty early today to have more time to relax until tomorrow. I would have liked to have had a chance to do some mobility this evening before going to bed but I had to work on a paper for about 4 hours and now my hips are feeling pretty tight. Physically a little tired, mentally good.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
Standing  plate twists 3x10@33lb's
Seated plate twists 3x10@33lb's
Abdominal pull-downs 3x10@200lb's
Twisting Decline leg raises 3x10
Med-ball twists 3x10@20lb's (Standing, sitting, lunge)
Static stretching
Rolling

Today was a pretty good session, I left for practice at 3:00pm and got home at 8:50pm after all the bus riding ect. I did a good job of preparing meals to bring with me. Jumping went well, starting to get close to my pb's, and it's only my second technical session since July. Standing long jump was low 3.20m's, standing triple 9.00m, standing 5 bounds 15.10m, all of which are up from last week even though my body is starting to feel pretty run down.
   Wights didn't go so well, I cleaned 5x3@230lb's but they started to get sloppy. Same with clean and jerks, quite sloppy. I noticed that for my cleans, inside of getting lower as the weight increases I have gotten into the bad habit of spreading my legs outwards. I'm really going to work on keeping my feet on the ground when testing my max next week.
   Overall it felt good to get back to the pit am I'm longing forward to continued progress and surpassing all my pb's. The knee felt pretty good while jumping but got a little sore while from squatting. Definitely the best it's been though.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
3x30m acels
Standing long jump x3 (3.20ish)
Standing triple jump x3 (9.00m)
Standing five bounds x3 (15.10m)
Three step five bounds x2 (second felt risky on knee)
Five step first phase pass x3
Three step triple jump x4
Weights--
Power-clean 5x3@230lb's
Clean and jerk 3x2@185lb's (Felt bad, lost tension, and sloppy)
Front squats 3x5@225lb's
Pull-ups 3x5@25lb's
Static stretching

Fifth set:

Today was a rest day, feeling a little tired and run down but not as bad as I have some weeks come Friday. Mobilized in the afternoon and went for about a 15 minute bike ride.

TODAY'S WORKOUT
15 minute bike ride
45 minutes of mobility

Well, today was an odd day. I opened my acels which a 4.04s which is pretty slow for me, and I thought that it was going to be a really flat day but then I got it down to 3.99s on the next one and had four runs within 0.01s which were all 0.03-0.04s off of my pb. This is very promising, after deloading again after next week I should definitely be able to hit sub 3.90s. They felt good, besides the first run it was probably my most consistent series ever.
   Weights were another story all together, once I got up to 320lb's for my second set of squats I over rotated on the 4th rep and had to bail. I haven't been making the progress I would have liked in the weight room recently. I think the routine has grown a bit stale and I'm just overloading myself. I think what I need is to deload and change the stimulus. After one more workout of sets of 5 I'm going to test my 1RM on Thursday and power-celan the following Saturday, then go into a six week power block. The squats will be dropping down to 3's and the primary focus will be Olympic Lifts. After those six weeks I will be retesting my squat again as well as my power clean.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
30m acels (1.5m fly) x4 (4.04s, 3.99s, 3.95s, 3.95s)
40m acels (1.5m fly) x2 (first 30m timed: 3.94s, 3.95s)
Weights--
Squats 1x5@275lb's, 1x5@300lb's, 2x5@320lb's (fail on 4 second set)
Snatch grip deadlifts 2x5@225lb's, 1x5@245lb's
Bulgarian split squats 1x5@145lb's, 1x5@155lb's, 2x5@265lb's
Squats 1x5@275lb's, 1x1@315lb's

Evening
1 hour of mobility (hamstring, thoracic focus)

I felt better today than I have the last few, I was still kind of sleepy during my warm-up but felt awake during the actually workout. My knee is.... er... Not bad, but it's definitely still a risk factor. I put the knee strap on while doing hurdle hops but took it off for drop, depth jumps and bounds. I feel like it's more of a mental thing, when I put it on I'm not worried about my knee anymore but I want the area to continue to strengthen so I'm trying to use it the least amount possible. I still feel like I'm one bad practice away from relapsing so I'm icing, compressing nonstop to keep it under control. Tomorrow is a big squat day.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Hurdle hops 5x5
Drop jumps 2x10@33inch
Depth jumps 2x10@24inch
Standing stair jumps x5
Three step bounds 3x6
Three step LLRRLLRR X4 (twice each side)
Three step hops 2x5 (Each side)

Evening--
45 minutes mobility (quad, hip focus)

I felt a little better today, a little more well rested, although I was still awaken by my alarm this morning even though I got about 8.75 hours of sleep. I won't really be able to sleep in until the weekend but luckily my last day of class is on Monday then I should be able to sleep in most days indefinitely. Will be moving into the new apartment within the next few weeks which should do wonders for my recovery!

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides (Easy)
30 minutes of hurdle mobility

Evening--
45 minutes of static mobility/rolling

Didn't have it today, again felt pretty rundown but that's not surprising considering this was my 4th "up" session in 7 days. It's going to be 72 hours before I lift heavy again which should give my body time to cool off a little. I think I need to reassess the way which I lift, I tend to just build until I get to failure but I think that's part of the reason my strength gains have tapered off recently. I feel as though where I building towards my max for that rep range I'm really only getting 1 or 2 sets close to my max which isn't enough to stimulate adaption. I'm going to pay more attention to loading percents, because right now I'm lifting too high a percent and just over loading my body with little benefit. For example, instead of on Thursday building until I fail in the squat rack, I'm going to try to get 4x5@82.5% of my max which is probably about 320lb's.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
30m acels x5 (w/ 1.5m fly) (4.05s, 3.95s, 3.94s, 3.97s, 4.01s)
Weights--
Squats 1x5@275lb's, 1x5@295lb's, 2x5@315lb's
Romanian deadlifts 3x5@225lb;s
Leg curls 3x5@145lb's
Pull-ups 3x5@25lb's (3rd set: ooox-)
Mobility

Felt pretty rundown and tired today, wanted to sleep through the whole afternoon but I had a lot to do. Hopefully I feel a little better tomorrow.

TODAY'S WORKOUT
800m jog
Warm-up
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Abdominal pull-downs 3x10@200lb's
Decline leg raises 3x10
Seated twists 3x10@33lb's
Shoulder press 3x8@45lb's
Side plank hold x35s
Side plank raises 3x10
Leg raises 3x10
Plank 2:00min

Evening--
45 minutes of mobility