Adarq.org

TRACK

Dynamic warmup

Tuck jumps: 3x7-8

50m Sprints (100%) x 4

Depth jumps from 20'': 4x5

GYM

Stiff-legged deadlift: 3x9-10@ 143lbs

Bench press: 3x6@176lbs

REA squat: 3x8@152lbs


Gonna bench every day and also military press every other day to keep my UB strength up

Was playing ball indoors yesterday at the local uni courts and did a few SVJs - for one was able to get a good inch or two over the ring! (could pull down on it) which is prob a PR (around 31'' from standing reach calc)  . All these squats are slowly paying off! Now I just need to work on improving my RVJ in a similar way

Jump test
Before I started today went to a outdoor court near the gym and did 6 SVJ tests. Got a fingertip or so above rim on all six attempts: 120 - 90.5 (standing reach) = 29.5 + a bit more (~1/2 inch over) ===> prob 30'' SVJ.

Before I started this journal I was around 29'' average SVJ, could sometimes touch ring, so I've improved nearly an inch in a month. Gotta keep pushing for progress!
Didn't do RVJs as it rained a lot this morn and I didn't want to risk injury (I nearly fell on my arse just dribbling around before the jumps  ), planning to do some Sun.

Track

Full stretch
Dynamic warmup
20m run-thrus X3
Full effort 60m sprints x 6

Gym

GHR holding 22lb plate: 3x8

Squat: 1x8@165lbs (warmup), 1x6@275lbs, 2x8@320lbs 

Calf raise holding 50lb dumbbell: 2x20 each leg

Bench press: 3x7-8@185lb

Lat pulldown: 3x6-8@154lbs

Been on fire lately with my squat. Out of all my lifts since I started the journal, this has imrpoved the most. At end of January this year, was struggling to do 253lbs, now can do 8 reps of 320lbs with good form.

Gym sess

Deadlift: 3x8@210lbs

REA Squat: 3x7-8@121lbs (~36%1RM)

Bench: 3x8@165lbs

Conc. curls: 3x6@33lbs

Single leg calf raise with weights: 4x12/leg@44lbs

Preacher: 3x6@66lbs

Tough. Did things a bit out of order cos it was so busy. The whole track was closed for some bullshit hockey training so didn't get to sprint, DAMN!

Wow I was going to post my jumping dream I've had lately but after reading some of the crazy stuff I've read it really doesn't hold up  haha

I'll post it anyway: it's this recurring dream I have where I'm at the school I coach basketball at and I'm going for a DLRVJ and at the top of my normal jump I get this little boost, which gets me up to dunking height and I throw one down (even though I don't start the jump with a ball, I have one at that point  ). The weird part is that the jumping sensation is so vivid, it's really cool. Then when I wake up I realise it was a dream and I'm disappointed lol

Gym/track

Dynamic warmup

Sprints: 4x50m

Depth jumps (20''ish - box came up to my knees): 3x6

Squat: 1x8@210lbs, 1x8@253lbs, 2x6@275lb

Lunge : 3 x 5/leg@143lbs

Single leg calf raise (unweighted): 2x40 each leg

Hard session! Doing some sprints/jumps before weights felt good. Think I'm gonna go for a side-goal of running a sub-12 sec 100m as well to measure my progress, haven't attempted to do so in about a year at least!

Gym - lower body weights

GHR machine: 3x8@99lbs

Squat: 1x8@253, 1x8@275, 3x6@297  @176lbs

Deadlift: 3x8@210lbs

(Also did bench press: 3x8@165lbs)

Felt good today. My squat has improved heaps over the last few weeks, felt I was ready today to go heavier and the 275lb set felt too easy so I decided to just go for it. Got pretty good depth, nearly parallel on every rep. Took ages just to get a rack because there was this group of jocks being really loud, hogging all the racks doing weird stuff like pull-ups and swiss ball bench press  .

thanks for the advice man! there's a track right next to the gym i go to so i will try and get some sprints/hurdle jumps in before lifting from now on. yeah back in the day i was part of an aths training squad at my local club with some pretty serious athletes. i usually did two sprint sessions a week and also i would try and do long jump training on a different day. basically was just doing what i was told, i had good coaching and my vert back then was really just a byproduct of good training- my main goals back then were sub-11sec 100m and 6.50m long jump (i got the jump just but never got the 100m!  )

here's a typical week i used to do just as an example (would struggle to do it now...)

mon: sprints - speed session/pyramid
warmups etc
2 sets of: 2x60m, 2x80m, 2x120m, 2x80m, 2x60m (all at 100% effort)

wed: sprints - 100m/200m endurance training block
4x150m/4x300m (at least 90%)

fri: long jump
technique and run-up practice, bounding, broad jumping and arond 5-6 full effort jumps

those were the days! i also played basketball recreationally during the winter/off-season, just mucking around really

3/3/2011

Gym sess

Was really pressed for time today, basically went in during a one-hour lunch break and did a quick session, but lots of squats so was ok.

GHR - 5x10@40kgs (88lbs)

Back extension - 3x10 holding 10kg plate (22lbs)

Squat - 5x7-8@105kgs (231lbs)

Feel like maybe I should be trying to add more weight to my squat for less sets...might need to focus on getting more base leg strength rather than split time between plyos and weights during the week