Adarq.org

Only one decent thing to report about the workout today: bench press!

Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10

Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195  
chinups x10, 6 -- elbow and upper left arm fail

Cool down
stretch

Core
crunches x100
back extensions x60

According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.

cool so its more of a gpp block now?

Quote from: adarqui on March 11, 2010, 08:22:22 pm

something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1



Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2

say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops


for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?

• High Jumper plant analysis

• 40 Yard Dash Analysis

I read some study a while ago that said the guys on the tour who hit the ball the hardest had the best timing and weren't the strongest. I will try to find it again.

week 18
had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

playing with bigs made everything easier hahahaha...

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.

i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.