Adarq.org

8-31-10
Session 1

Dynamic warmup, sprint warmup

3 or 4 10 yard sprints, slower than usual, 1.65-1.75

SVJ's and drop steps, about 10 total - highest svj 28", highest drop step 30" - pr

squat warmup 135x5 185x2 225x1- felt light

squat - 270x2.5, hit the safety bar on third rep cuz I went a bit too deep, threw me off, also pissed me off. 275x5 275x6 - nice

lunge - 183x5e 193x5e 198x6e - pr on the lunges, those have definitely gotten better.

forgot to do 4x5 calf raises

core circuit x2

Really good workout

nice on the PR !! big svj pr soon

squat/lunge is ballin too.

http://www.globalthrowing.com/1137


^^^^180kg Power clean^^^^

^^^^241kg front squat^^^^^

nuff said.

daaaaaaaamn

ugly p-clean but he's just all power.

well i have stopped lunges step up. in fact, maybe in 10minutes or so I;ll start warming up and workout. I'm going to s=do reverse lunge with a greater step. I do it in a way it reassembles travelling lunges.

elevated reverse lunges are great, love those.

And I do try to keep my back a straight as possible through my whole workout. Do you think i might be inflexible? I cant reach my toes with my legs straight. I did a test by myself before and the results were that I did work on that stretch. basically, sitting down, legs straight, and reach for your toes. I could only touch barely touch it after basketball. AFter stretching it for like 20sec or so I can slowly touch it. and for hip flexors, I still am not sure where it is. I have googled it, but jsut doesnt make sense. I mean, they say normally tight hip flexors are what makes ppl hard to squat down. But you see, when you squat down, I only see my glutes and back getting stretched. Has not a single thing to do with the hip flexors. They are below your stomach, somewhere around there. unless I got it wrong.

all you have to do is finish your sessions with some light static stretching.. don't get too caught up in reaching your toes or not, it's not actually that important.. what is important though is that you're not getting TIGHTER.. so just finish each session (basketball/strength) with static stretch of quads, hamstrings, hip flexor, lats, chest, calfs.. if you are consistent, flexibility will improve.

And well what you said is all true. Not sure if this will help, but when I do single leg RDL, i squeeze my glutes hard, when i go through the pulling motion, I feel it in my glutes. I do it until my glutes are really uncapable of doing another rep of good form. Yet , my hamstrings get sore the next day. But I think its the glute bridges that makes my hams sore. thats the one I really feel my hamstrings. So if it was the glute bridges, doesnt that mean my other workouts are not intense enough?
Wow this are so complicated. SO how do I test my weak link thn?

it's too hard to pinpoint the weak link over the internet and without proper equipment.. neuromuscular testing would be effective, but so to would just being able to do certain movements until an estimated 1RM (weight room stuff).

consider everything a weak link, you need strong glutes, hamstrings, quads, calfs, core, and upper body muscles (lats/pecs/shoulders etc). if you perform exercises that hit those muscle groups, through a full range of motion, everything will take care of itself.. add in jumping/sprinting, and you're good to go.

making training too complicated, especially when you don't have much equipment, will just become a burden.. just hit the whole body & try to make everything stronger (bodyweight or weighted):
- squat
- lunge
- ghr
- pullup/chinup/horizontal pullup
- pushup/dip
- calf raie
- core
+ sprint, jump, basketball

peace man

week 43
GPP week 6: lower A, monday

warmup, prehab
sprint warmup
sprints: 2x

ME jumps: couldnt do, courts were booked.
MR tuck jumps: 3 x 10
SL RFI laterals: 3 x 10 each leg

REA squats: 4 x 3 (60kg)
squats: 4 x 8 (100)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunges: 3 x 5 (30)

calf raises: 3 x 5 (100)

pullups: 15

rushed workout, by the time i headed to the showers, it was 15 mins to closing.

great workout man..

8/30/2010

bw = 159
soreness = calfs, shin muscles (peronals/ant tib)
aches/injuries = calfs tight, right lateral knee a bit

workout:
- ~1 hour of jumping, all sub max, couldn't jump max if i tried.. did every style of plant (slrvj/dlrvj) and standing verts.. about 40min in when my jumping was dropped off, i started working on just focusing on my ankles during the jump, really 'flicking them'.. got up 2-3 inches higher heh.. so then i did some harder jumps and got up nice but i couldn't do the flick thing from full run up.. lights turned off, i wanted to do tons more just working on that.. i think im going to jump again tomorrow to work on it again.. it's kind of like the 'flick of the wrist' when shooting a jumper, but instead with the feet, i remember my dad translated a ziani video where he mentioned that.
- walking lunges: BW @ 6 x 50tot
- S1:neutral grip pullups: 10, 7 <-- toast
- S1: dips: 5, 3 <-- toast haha
- S2: ghr: 5, 5, 5, 3, 3, 2, 1 <-- that last single took a really long time, fought it.. hamstrings were strong on ghr tonight
- S2: calf raise: 30, 30, 40, 20, 20, 10, 10

man i been out of it all day.. very tired etc.. hehe

got in a good stretch few hours later.. hams/quads/chest/bottom of feet/top of foot & shin muscles.

pc




edit: overlays from the other day





i plan on peaking saturday.. gotta 1-up those jumps.

nice slow mo cheetah vid

SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?

i think there's more transfer from free squatting because of the ECC -> ISO -> CON, i'd go free-squat route.