Adarq.org

Gym

Squat: 1x6@90kgs, 1x6@120kg, 1x6@140kgs, 1x6@145kgs, 1x6@120kgs, 1x8@70kgs

Calf raises: 3x20/leg@32kgs, 1x20/leg@12kgs

Dumbbell press: 3x8@70kgs

Couldn't get 150kgs x 6 again, was a bit drained mentally from working all day. Will aim for 152.5kg for 6 in two weeks.

That routine looks good man. I'd probs train on wednesday at the gym because i like going to the gym at least 3x a week but if you can still get stronger only going 2x than do it.

Thanks man. Yeah I think twice a week for legs is enough to boost strength including everything else. I'm thinking maybe go Wed for core and UB maintenance or something.

Track

Warm-up

60m, 100m, 120m, 100m, 60m (100s at 12.5/12.6sec at ~85% effort)

20m Bounds: LRLRLRx4

Depth jumps: 3x6 at 24''

Track

Warmup

Pogos: 3x20

Sprints: 5x60m

SL Bounds: LLLx2, RRRx2 (15m), LRLRLRx4(30m)

DL Bounds: 2x20m for distance, 1x20m for height

------------------------------------------------------------------------------------------------------------------------------------------------------------------

I've re-thought my training approach a bit as my running jumps have really stagnated over last few months. I'm happy my SVJ is improving but in reality I'd need a 40''+ to dunk (especially with my poor reach) , and it isn't really my goal. The plan is to do more intensive bounding sessions and at least 1-2 pure jump sessions a week. Focus is on maintaining or improving leg strength, eccentric strength and keep working on technique.

I'm thinking something like this:

Mon: GYM - Leg strength - heavy squats, heavy calf raises, light reverse hypers (+upper body maintenance)
Tues: TRACK - Sprints/bounds (+basketball game at night, with light jumping prior to game)
Wed: Rest
Thurs: GYM - Explosive strength - jump squats, cleans/snatch, lunge/step-ups (+upper body maintenance)
Fri: TRACK - Longer tempo sprints (eg. pyramid 80-120-150-120-80), depth jumps, bounds
Sat: Rest
Sun: JUMPS- several SVJ and RVJ attempts

So I'm bounding 2x per week, and working on technique 2x a week, while trying to steadily improve base leg strength. I know that there isn't much emphasis on P-chain muscles with the lack of deadlifts, but I think my P-chain gets a good workout through squats, lunges, reverse hypers, even sprints. Still fine-tuning it though at this stage so DLs might come in, love to get some advice.

In terms of other stuff:
Weight: approx 81-82 kgs, and BF% is probably around 9-10% (did a few internet BF% calculators using waist, neck, hip, height measurements and got an average of 8.5%, but they're not the most accurate test).

Diet: Between 130-150g of protein per day and enough calories to maintain muscle mass, heaps of water.

Looking to try this for a month or so and if I'm not getting gains then try a new approach (either focus purely on strength, JackM split style, or put more emphasis on plyos/bounds).

Training's been a bit disrupted this week because I had to have some minor surgery on my eye, and also my left foot got a bit bruised from me stupidly running in old spikes last week.

Track

Warmup

80m, 100m, 120m sprints at 100%

30m bounding: LRLRLRx3

Depth jumps: 2x6 from 24''

Gym (yesterday)


Lunge: 3x7-8/leg@50kgs

Clean: 2x5@40kgs, 2x5@50kgs

Pull-ups: 8, 7, 6

Shoulder press/flys: 3x8@30kgs

Gym

Squat: 1x6@70kgs, 1x6@110kgs, 1x6@130kgs, 1x6@140kgs, 2x8@70kgs

UB stuff (Bench, chin-ups, bb curls)

Finally got back to gym after bsy week. Failed to get 150kgs x 6 though  . The problem was my hip flexors which felt really tight, tried one rep but just felt wrong so didn't push it. My quads felt up to it though, try it next time.

Jumps at 10' - yesterday

6 SVJ

Many S/DLRVJ attempts (prob 17-20) working mainly on run-up speed.

Gym

45o Hyper: 1x10@16kgs, 3x8@32kgs

UB stuff - incline bench, chinups, conc. curls

Gym

UB stuff - free dips, bench: 2x8@70kgs, 3x7-8@80kgs, lat pull, tricep pulley

Core - med ball situps, ob twists

Squat: 1x10@70kgs, 1x8@120kgs, 1x8@130kgs, 1x6@140kgs, 1x6@120kgs, 1x4@70kgs

Same as last session with squat but felt a bit easier, got a bit deeper prob as well (calves touching hamstrings each rep)