Adarq.org

Monday 11/29/2010:

-Warmup
-Double leg bounds: 4x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5

-Squat: 3x5 w/185 lbs
-GHR: 3x6
-BB Calf raises: 4x10 w/155lbs.

-Cooldown + Stretch
-PWO Shake.

Abs were killing me during the bounds because of the way they stretched out in the air. Still no clue how they're still hurting, but it's gotten better throughout the day. Decided on keeping the squats a bit down since I haven't lifted for almost two weeks. Just after my warmup sets I started thinking about Lance's article on putting all your effort into every rep, every set. 185 was almost bouncing off me. Still glad I kept it down though. Gave me a chance to work on depth/form.

Indoor track starts next week. I'll keep all my sprint stuff posted. We may have to redo my lifting routine to better fit sprinting and hurdling every day of the week.

Darq , why can't i use the youtube embeding code like you do? It auto deletes the [htnl] part( spelled that wrong on purpose because it deletes it even in comments! ).
Same thing happens when someone quotes your vids that are embeded like that.
Is it a user priviledge issue or a bug?

today was a bit pressed for time, had to get to the bank and shit so, started off with some oly lifts

hang clean- barx10
                   95lbsx10
                   135 3x3/ depth jumps 3x until vert dropped a lot
Jump squat/ REA squats- 3x8 roughly (65lbs, still getting used to the REA squats, form still sucks so not going heavy)

cleans- 135, 3x8/ tuck jumps 3x8

giant set of
weighted jumping split lunges or whatever 3x? prolly around 5
running 2ft jumps(3 steps or so) 3x3
medicine ball pogo jumps 3x8

legs are fatigued

i have videos of the jumps, weird angle (used with the ipod) but the desk i tried to compare it to is idk ill have to measure how tall it is but i think i was getting a lil over 30"s on the jumps.  The big air conditioner thing i was hitting was about 9'6 in the air and i was getting full hand on it(+8inches)

but ill upload them a lil later, had a bowl of Kashi cereal so gotta dump

Quote from: Kellyb on November 29, 2010, 10:54:42 pm

Nothing specific but most people who played as much basketball and other sports as I did along with extreme training will have some degree of damage at my current age.  For years I played on concrete courts and that probably has a lot to do with it. I've never had a single acute injury that kept me out of action - I've had tendonitis and an occassional ankle sprain but no ligament tears, muscle tears or anything like that..just general wear, tear, and age. The training I consider the least of the culprits...the only thing I've done trainingwise that I thought that jacked me up pretty good was some of the DB hammer stuff like REA squats.

I also had some degree of rheumatoid arthritis, which is an immune disease where your immune system attacks the joints. Mine was fairly mild as far as that goes and just caused fatigue, general muscle stiffness, and chronic pain in my hands, fingers, toes, and ankles.  It's pretty much gone now but I imagine it did/does spill over and affect the larger joints to some extent even if it didn't cause me pain. I'm not sure much my knee and hip issues are due to that and how much is due to just general wear and tear. I can still sprint without problems but there's just too much ground reaction force in the jumps and I can't bend my knees enough at high speed to get a 100% effort in without jacking myself up.

What say you, adarq?

My front squats have always been painful and never been very good in comparison to back squat because of my longer femurs, but I've done around 275 x 1 at around 160. The combination of front squats and power snatches made a very noticeable and immediate impact on my standing 2 handed jump with a basketball in hand. The effect was immediate and seemed to effect that style of jump more than any other. However, I blame the front squats on instigating the quad tendonitis I eventually developed in both knees. If you have posterior tilt or naturally weak hamstrings I'd stay away from front squats as they effectively take the hamstrings nearly completely out of the movement.

Would doing plyos help his vert?
I saw the difference between his running and standing VJ as sign of some decent reactive ability, so I didn't know how he would be able to improve his reactive ability. I guess I was way off, so he would see best gains with explosive lifts and maybe plyos?