Adarq.org

7/28

SS:
-Squat: 365 5*1
-Jump squat: 145 5*4
--squat movement efficiency could be better: on set 4 I had a perfect squat rep and felt like I could have done another relatively easily. If I can get most of my reps like that a PR might be on the table soon. Core a little wobbly during warmups and first workset

SL eccentric, DL concentric half pistols (5:0:1):
R: 135*8, 175*8, 185*8, 205*8
L: 135*8, 155*8, 165*8, 185*8
-first few sets wobbly, last sets felt strong. (+) weight

seated OHP: 105 2*5
-unusually weak

box jumps: 5*5

Rows: 160 3*8

Thanks guys. I haven't PR'ed my DLRVJ in more than a year so this is kind of a big deal for me

7/24

SL eccentric/DL concentric Pistol half squat (5:0:1):
Right Leg:
-95*8
-115*8
-135*8
-155*8
-175*8
-195*8
Left Leg:
-95*8
-115*8
-135 *8
-155 2*8
-165 *8

French Contrast *2:
-Squat 295 *3
-14" Depth Jump *3
-Trap Bar jump 95*3
-Rhythmic vertical *3
-3 min rest
-SVJ *2
--SVJ decreased after set 2. Probably not good to do this after heavy SL eccentrics.

Squat
315 2*5

Linear Hack squat (60s rests):
270 *8
360 *8
410 3*8

SS:
-Hip Hike: 45 3*10 /ea side (left side form breaking down last set)
-Adductor machine: 295 4*8

5 min BSS Isometric /ea side

7/20 PM

Mid thigh block power cleans:
185*5
195*3,3
205*2
-kind of weak. Weird

Jump mix *25
DLRVJ ~36.5 
1-step slrvj 32.5 PR

<a href="http://www.youtube.com/watch?v=duC1O5A8TiU" target="_blank">http://www.youtube.com/watch?v=duC1O5A8TiU</a>

Hahahaha, no I am cleaning stores and then teaching pre-school at the stores once they open. Jk, it's two jobs.. Only about 6 hours is at the preschool though. Ya got me. I am bad at properly articulating things when I'm writing stream of consciousness.

7/18

Will have to work extra this week cause I'm still sort of learning the ropes so it's taking me longer to adapt. I'm confident that I'll get it down though, although this is obviously a hit to all other life pursuits, including training. Will try to squeeze something in tomorrow.

150 min league game. This is a lower level league and I stepped up, was a vocal and assertive leader and mostly carried it to an 11-15 win. Got a lot of good reps in as a short deep in zone. My inside flick got point blocked, was kind of locked into my throwing routine and didn't throw any other types of breaks: this is bad, I have plenty of other options.

By high fat I mean 3-4 days before I'm at like 50:25:25 fat:carbs:protein and the day before and on the day of cpmpetition I'll carb load above daily caloric value while continuing to get fats in.

7/16

2 league games - 3 total hours
Got in as a sub. Played pretty well although maybe somewhat selfishly. Was good all around. Drenched in sweat early on and my throws looked worse then they should have.

I can't do deep jump stop plants on turf, just can't get enough traction. The alternative is chop steps but I have to take 4 chop steps instead of 2 to get a good change of direction. Neither is optimal and I couldnt efficiently guard the best cutter with thia dilemma. The solution is probably better body control or more chop step practice. Working through some eccentrics and iso's at chop step joint angles would also be helpful. I feel like this is the main parameter that is holding back my game from being elite.

Quote from: FP on July 12, 2018, 07:16:26 pm

-explosive through the roof. Focus pretty off. It's weird, days when Im an athletic freak my conditioning sucks and days when I can run forever my speed is usually average. It might be correlated with diet.

that is an interesting observation. might be worth logging diet for a little while to see if you can find a clear correlation?

big ups on the squat PR, btw.

My idea was that high explosiveness = high carb, while high fat = good endurance. Probably the explosiveness was because i did some heavy neural work: 2-3rep trap bar, squat 5's, had multiple practices, then no lower body for a few days and had a mini peak. I highly suspect the conditioning is because of high fat though. Additional evidence: is that normally I sweat insane amounts but during the double weekend practice despite it being really hot i didnt sweat almost at all. The lack of sweat makes my throws so much smoother, almost worth cutting down carbs just for that.

193 -> 176 in 2 months.... Wow. Thats wild. I bet you are shredded now. I want to do something similar for my tourney in early september, any advice? Literally 193 right now, if i was 176 with even close to my current strength and peaked athleticism i feel like i would be unstoppable. Do you think you are faster + better verts than you were a month ago?

7/07

4 hour practice:

2 consistent mental errors, which I believe to be responsible for like 90% of my problems:
-getting in my head the moment after a mistake. The game goes on but I'm thinking about what I just did wrong and instantly lose focus and double up doing something dumb. consistent meditation and refocusing will help a lot with this, which I will be logging from now on.
-arrogance. making suboptimal choices just because I am overconfident in my abilities.

good: no throwaways. conditioning.
bad: only a few touches. getting into head, arrogance

7/08

4 hour practice #2

-maybe one of my best practices ever although still a lot of "zoning out' moments. leg press DOMS hit me HARD and I was completely burned out at the end. was worried about the ankle but as long as I don't go into full extension or flexion it's pretty close to healed.
-When things are going good, it's easy for them to stay that way. My big problem is getting up when things are going bad.