Adarq.org

10/26
dynamic warmup
35-50Y sprints 6*2 (45 secs between reps, few mins between sets)

10/28
practice: pretty out of shape and didn't have the right gloves on. Lots of conditioning. Our team has some potential but looking pretty half-ass at the moment.

10/19
3 games: pretty explosive, agility and footwork are kind of shoddy

10/20
BW:190 (-5lbs but probably lost water/carb weight from tourney)

Block Power Cleans (above knee):
165 *5, 175 2*5 (+10)
-last set felt pretty secure, can almost certainly push to 185 next session

Squat:
225*5
275*5
285*5 (+10)
-parallel. a little bit shaky, movement efficiency is definitely not quite there. lost balance a little last rep of 275, ended up essentially a paused rep

BSS:
L:65 2*8 (+5's)
R:75 2*8 (+5's)
-always pause last rep of every set

Captains Chair (90s rests):
*18,18,16 (+2 reps)

The power position being the part where the bar is touching your thighs right before you jump up? this would mean the knees would have to come forward in order to keep the bar in contact as hips being back would mean the upper thighs would be back too.

What if I do the hang power snatch instead, wouldn't that be more power generation then power cleans meaning I don't have to catch the bar on my shoulders.

Yes, the knees do come forward slightly.
And I think hang power snatch would work and I have seen a pretty good youtube sprinter do that but you still need to solve the problem of the bar traveling really far forward after your hips contact with it. On the other hand it does require a bunch of shoulder mobility to be able to catch it with upright torso. It's probably tougher to get right.

re: your power cleans

So I'm not an expert by any means but I have received several coaching sessions on this lift, as well as online feedback and have worked on it pretty consistently for a few years.

Definite feedback:
-get coaching, post on a reddit for powerlifting at least. This lift is very difficult to learn on your own and every single incorrectly done rep is a big setback because it builds bad habits.
-start with hang/block (knee level) power cleans. They will transfer a lot more to sprinting and are generally considered an easier (introductory) lift because of the shorter range of motion.
-you can't be afraid of the bar hitting your collarbones. use a little less power so it doesn't go quite so high over them and hit them so hard. you should not be leaning back when you are catching the bar, but a slight forward lean, like a quarter squat. It's ok to have a slight backwards lean during the lift, but you have to return to that forward lean by the time you catch it.
-- work on your wrist flexibility so you can catch properly with your upper arms parallel to the ground.
-your bar path should be pretty much vertical, with a very slight horizontal pop when your hips contact the bar. You are popping it away from your body way too far.

feedback I am not 100% on:
-I think you are doing this movement with mostly your quads. It doesn't feel like you are getting much power out of the hip drive, it just looks like you are popping it up with your quarter squat.

This is the introductory progression I was taught when being coached this lift:
-Start in quarter squat with hips back
-relax your traps and focus on keeping them relaxed throughout the movement
-perform a hang power clean, focusing on getting the power from hip movement, not knee movement
-make sure you catch it in proper power position (with a slight upper body forward lean) EVERY SINGLE TIME

Don't worry about the weight at all for now, it will take a while to rebuild habits and relearn the lift

Hey yall,

So i havent lifted in a few months but been going to practice/tourneys pretty regularly. Weight is at 195 (down from 230 peak).  Not beast mode athletic but pretty decent all around. Obv my explosiveness has suffered from lack of weight room and my top speed has been pretty bad for a while but still satisfactory compared to where i was at 230 lbs. I am super bogged down with my final semester but maybe when the semester ends hoping to regain decent strength (355 max squat should be ok), focus heavily on plyos/stiffness and cut down to a new super low bodyweight (maybe around 170) and just be a super agile/top speed freeeak. For reference i was around 182 at my previous athletic peak but also squatting around 2.1x bw. This time i want to focus on being more of a lean bouncy guy rather than a weight room beast

5/24 - 6/2: 2x aerobic run, 1x anaerobic run, 1x tryout, 1x tryout tourney

overall i'm making progress. lost some weight, managing 8:50 pace for aerobics. tryout tourney was pretty bad, i'm slightly below average at pretty much everything. sprained ankle day 1, day 2 sat out.

So this week I will nurse the injured ankle, focus on getting my aerobic conditioning on point, maintain lifting and stretch.

edit: oh yeah i also went lifting once and hit a bench volume PR 185 2*5

5/15 - Aerobic Run #4

BW:225.5
cals:3100

2.7 miles in ~27 mins
-kind of hard but i guess I gotta come to terms with the fact that this is where I am at

5/16 - Aerobic Run #5

BW:225.6
cals:1800

2.8 miles in 28 mins

5/02 - Lifting #10: Smolov W3S1

BS:
285 4*9 (+20)
-Not too bad. Very winded and sweaty but not struggling that much.

BP
155 3*9 (+10, -1 set)

+Practice *90 mins
-really bad. super slow twitch, no explosiveness, out of shape

-very hopeful about not failing squats the entire week. This day is the only +20 cause I fucked up last week, the rest should be +10's.

5/4 - Tryout and Lifting #11: Smolov W3S2

Tryout *90 mins - terrible. high vol squatting has drained the remainder of my speed and pretty out of shape.

BS:
305 5*7 (+10)
-squat feeling ez. accidentally did a paused rep the last set and still closed it out pretty convincingly

BP:
170* 7,7,7,5

OHP 45's 3*8 (60s rests)

5/06 - Lifting #12: Smolov W3S3

BS:
325 7*5
-hard. i think i pulled my lateral quad

BP:
175 7*5

Rows: 100(200?) 3*7

Captains Chair: 3*15

+run
2.2mi in 25 min
-pretty light, not winded

5/8 - Lifting #13: Smolov W3S4

BS:
345 10*3

BP:
185 10*3

+run
2.2 mi in 22:30

-Volume cycle complete! The program now calls for 1 week of working up to and setting a new 1RM. Today I definitely had PR's in me, and that's at the end of an intensive volume cycle, so I'm excited to see what some rest will do for me.