Thanks for visiting dunkbonds.com, the dormant Rails app I built to gamify charitable contributions toward personal goals, piloted around my goal to dunk. You'll notice I have made zero effort to update its style, so it still harkens back to its original 2011-era mint.com inspiration, when it was likely already looking pretty dated. Have a click around!
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August 03, 2012

Solid Week

It's been a pretty well-disciplined week with respect to nutrition, training, and sleep.

I pretty much stuck to the diet plan, minimized the impact of cheat meals* despite several coworker birthday dessert situations, and hopefully ate enough good calories ({3000, 3400, 2600, 3800} though I'm suspicious that I need even more to really make some changes).

The challenge, as always, will be the weekend.  Can I get my life in order outside of the structure of the week? UPDATE:  I think I did. Got a HIIT workout in on Saturday, slept plenty, ate pretty frequently, and kept the drink count down.  [Pats back.] 

*except for a glorious sandwich at lunch that could not be not ordered.

More details after the jump...


Since I'm approaching some consistency in meals, I decided to start combating the middle of the night catabolic stage.  Basically, I set the alarm for sometime in the 4AM hour, wake up, pop some BCAAs, and get back to sleep.   

Food Log


Got some jump drills/attempts in and around the (outdoor) court on Sunday, then trained heavy Monday and Thursday.  I'd characterize both weight workouts as well disciplined in that I focused on each rep being quality work, and not just a count on the way to 8 or whatever the set calls for.


Training Log

My current weight room strategy, outside of occasional Olympic workouts, is structured with single-leg work first, followed by some posterior chain work, and a bi-lateral finisher.  If I've got anything left in the tank, which is rare, it's for abs and calves.

Monday:
Biked to/from work (~9 miles total, flat)
1km row warmup
soft tissue work / dynamic activation routine
Bulgarian split squats, w/u 10, w/u 8, work: 3x6-8, using 50's and 55's.
Glute-Ham Raises:  4x8-10, eccentric once concentric fails.
Explosive deadlift with shrug:  w/u, then 3x6 ~205

Thursday:
1km row
some vert attempts, standing, striding, 1-foot, 2-foot, etc.
skater squats (single leg, elevated on block, free leg behind):  w/u, then 4x6 each
single leg Romanian barbell deadlifts, from deficit (on 2 plates), 3x10 each
explosive back squats, bar hanging from jumpstretch bands, w/u, 3x5
rhythm back squats, 1x20

sitting on floor for a while

The numbers are creeping up.  We'll see how this goes for a while.  Hard to tell what the right training strategy is.  I definitely need more conditioning work and more plyo, but it's tough to fit in days when I'm not completely torn up sore.