Adarq.org

Check out this bad boy I rigged up today from left-over decking wood and bolts. It starts at about 3m (or a 28'' jump from my standing reach (230cm)) and goes up to 36'.









I love it already, just working on getting the tension right between the targets (the hardest bit by far)

Jumps/sprint test

Jumps test: 6xSVJs, 2-3xDLRVJs, 4-5xSLRVJs, 1-2x2step DLVJ
(Video to come after i've got some new software)

Track: 2x100m (12.5, 12.3) <----crap but i'll get my conditioning back after a few more track sessions, felt so slow in the last 50m

Track

Warm-up/stretch/run-thrus

4x20-30m DL bounds

3x5 tuck jumps

5 max SVJ attempts

3x8 depth jumps from 24''

Gym

Squat: 1x8@165lbs (warm-up), 4x8@231lbs (lower weight due to lower back soreness)

Gonna be going for some PRs next week over Easter, hopefully get some proper videos, been trying to for ages but all I've got are some phone videos that I can't reformat  very annoying but soon I'll finally have a decent camera to use

Track

Dynamic warm-up

4x50-60m: 100% sprints (all-out)

4x20-30m: DL bounding

Pogos: 4x10-15

Gym

Deadlift: 3x8@210lbs, 1x8@253lbs

Chin-ups (wide-grip): 4x to fatigue (15,12,12,10) drop set to assisted chinups for last set

Row: 4x10@80lbs

DL Calf raise: 3x15-17 holding 88lbs

Track

4x50m accelerations to 100%

4x6-8 single leg bounds

3x10 tuck jumps (trying to minimise ground time)

Gym

Pause bench press: 3x6(slow)@187lbs

Squat: 4x8@220lbs (good depth though)

Kept it light today (especially squat), still recovering a bit from a cold and my energy levels are way down...also I've got a grading game tomoro night for bball season, because my team sat out last season we have to re-qualify and it's a must-win game!!   

Gym (no track due to calf bruise)

5min stretching

glute activation - glute bridge 30sec hold x5

Bench: 4x6@187lbs

Squat: 2x8@253, 3x7-8@275lbs

Shoulder press: 3x8@33lb dumbell

Shoulder fly: 3x8@33lb dumbell

GHR: 3x6-8 holding 22lb

Lowered my squat weight a bit today to try and get form perfect. Not that it's terrible, but today I wanted to get 5 sets of 8 with feet perfect width apart, hips/knees parallel, not too low to avoid rounding back (that happens to me a lot), and really squeezing and lifting with the quads. I did this mainly because my lower back has been feeling a bit sore after squatting lately and I know it must be because there's a few flaws in my form. Gonna try and get a video up at some point so I can get a bit of critique from all the awesome squatters here 

Gym

Focused on quads today, hammys were a bit too sore

Squat: 5x8@231lbs

Leg Press: 4x10@484lbs

Calf raise holding 50lb weight: 2x20

Kept squat weight lighter today cos my right knee was feeling a bit sore. Did six test SVJs before starting, was able to touch rim pretty well every time, definitely getting more consistent in that regard.