Adarq.org

OHP 3x3x60
BP 2x1x90(LPR), 3x6x80(LPR)
WCU 3x103(+20kg, LPR), 3x98, 6x93, 6x88
LPD 3x8
CROW 3x8
CURL 3x8

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a solid upper body workout tonight before holiday.. going to do a whole load of volume then rest/recover and growwwwwwww.

Anyway enough about that. Moving on. With my new bar i can try PR my hang powercleans. I'll start tonight. At least that I know i can improve over time regularly .. haha. My PR was just under 90kg i think, i can get that up to 100kg in 8wks it will be a good start. Leggo.

BS 2x6x125 (LPR), 3x2x130(LPR), 3x127.5(LPR)
BCR 20x110, 20x150

Broad jumps, 5kg medball throws
HPC 6x50 (LPR; new ex), 6x60, 3x70, 1x80(PR; first bodyweight HPC?), 3x72.5(LPR)
HIIT sprints 6x(19s on, 20s off)
TM run - 1km in 8 mins

BW: 175.71 (LPR; back under 80kg ... thankfully!)

Squat notes:
I would have to look it up (and i wont) but pretty sure that isn't just a local PR for 6 but a global one at sub 80kg bodyweight.

Bounds notes:
PR my frustration at this exercise. Sigh

Conditioning notes:
Ok you fat cunt, time to restart conditioning work. I forced myself to do some sprints .. and something has definitely changed .. i can't say what but my movement / fluidity or something else is not how it used to be. Interesting. I'm not saying it was carryover from doing broad jumps .. but it may be? Or it cud be the hamstring/glute mass i've added .. or the PC chain exercises i've been doing? Or all of the above? Something is definitely different. I havent done sprints in like 6-7 weeks, which is the tantalising thing. I wanna see this out.

You can test these things out with a weighted vest. The first time i used one with +10kg and did some dunks then took it off, i was flying around and jumping like i was on another planet with a different gravitational constant. But this effect wore out over time, it stopped having a potentiating effect eventually.. not sure why future dunk sessions were more earth like. Like my body figured out what was going on and kept the CNS from getting fooled..

^Yep. Makes me yearn for for the 90s when small was hot and fat was not 

Quote from: maxent on April 21, 2016, 01:38:11 am

Stubborn fat for women isn't abdominal .. it's thighs and hips.. but yeah. women who train will often have a sixpac way before they have lean butt/thighs/hips. src: instagrams

Nobody is objecting to that distribution.

Actually Dreyth was saying abdominal fat is troublesome for women but their body will burn that off preferentially so there's no point even trying to spot reduce because fat will come off there easily/immediately. Blood flow is good there compared to hips/thighs etc. But women shudnt even store fat there in the first place.. it takes a lot of bad eating, lack of activity and drinking alcohol to accumulate fat there :/

Anecdotally .. i found if i start playing bball regularly after a layoff, my body does use stomach bodyfat preferentially even if i'm not consciously dieting. just my experience, not sure why that happens.

I will try to clear the confusion haha. I mean for an exercise to be effective for training as opposed for testing it should be improvable .. not necessarily weekly but close enough to it. I just don't see how i improve my throws or bounds measurements regularly? I'm sure you will see all these glaring fixable faults but when im doing the exercise,  i'm doing my best to better my PR .. not thinking about all the different flaws that might or might not be occurring at the instant i'm doing it. With the 3Bro -- i pretty much stalled last workout, i dont think i added a 1cm to my previous PR effort done on friday! There was improvement from day 0 sure, but beyond that, it's behaving more like a test whose performance i am replicating than a training thing which i'm improving my performance at regularly and measurably. With the medball throws they're landing in the same exact spot there's not a crater there lol. Does that make sense?

Btw at 1cm/week improvement .. i'll reach the 10m broadjump goal in ......... just under 3 years. Yikes. If i can get that to 10cm a week i would be happy cause that brings the time frame down to 3 months .. woooho!

Is this something you have to deal with as a sprinter where you might not see changes in months and then boom something happens and you get some improvement out of the blue? I feel like i'm going through the motions and without seeing the results .. it's kinda demotivating .. i'm not expecting carry over to the basketball court instantly but at least at the exercise i shud be improving to keep myself driving towards goals. I didn't realise it would be so hard to get improvements but i guess i should have expected that.

RE hip extension on jumps -- I consciously tried to use my "hips" during a dunk tonight .. and ... i found myself reflexively doing an air Jordan ^TM thing in the air. Is this kinda what we're getting that? I know i dont do that "leg kick" thing others do on their jumps .. i know it's supposed to help you jump higher but ive never really done it except by accident once or twice .. (i have a vid of me from last year doing it unwittingly, i can upload to illustrate).  And i guess if i can do those on broad jumps i will go further? Interesting. Can't wait to try it out next time.