Adarq.org

RE:STARTING OVER AFTER 6 MONTH DETRAINING & MENTAL DELERIUM

3/03/2010

LR plant jumps:
- best around 10'3
- felt better than last session

RL plant jumps:
- best around 10'
- couldn't even get rim last session

SVJ's:
- a little above bottom of backboard, hardly any knee bend
- around 9'8" or something?

SLRVJ: left leg:
- best of around 10'
- felt good from a few steps
- broke down after ~3+ steps

SLRVJ: right leg:
- best of around ~9'6" or something horrible
- ahaha

pole sprints:
- felt really bouncy even tho my jumps didn't indicate it
- old hamstring tendon injury seems to bug out after jumps, felt it pretty bad for my first ~12 sprints
- ran a few 2 pole and 3 pole sprints, 100-150 yards or so
- conditioning felt good, we're talking 3+ miles of pole sprints

poonanny squats:
- 100 lb @ 3 x 5
- got a small amount of air on them, sort of like jump squats
- felt strong on ball of foot
- couldn't NOT get air because i was pushing through my toes hard

poonanny stepups:
- 75 lb @ 3 x 5 each leg
- could not help but to explode onto toes and drive knee up



ok word pc, let's see how fast I can get back up to 33" rvj..

need to make sure i don't rip my ham tendon bad again, feels like it's on the verge already..

i want to be able to do interval sprints for like 5+ miles, shit is too fun.

u could tell i took off a tad too far?

ya definitely...

so basically, to keep squatting, and REAs, those rebounding lunges, and the reactive movements in ur posts?
damn, squatting more is gonna be tough.. gains arent like they used to haha! but damn, im sure gonna keep pushing.

i was just kinda disappointed/puzzled actually, seeing how ppl who squat lesser percentages, throwing down some nice stuff. i'd figured i couldnt generate enough power fast enough... my RFD not up to scratch...

well you are shorter.. people who are taller, in general, don't need to squat as much per pound bodyweight, because of the leverages they have.. so a 1.5xBW squat might feel like 1.8xBW feels to you.

nah man you look powerful and fast.. you don't look sluggish at all.

so, ur saying.. to just keep doing wat im doin now?

ya.. the fact that you can only lift once per week puts a limitation on you, and makes you do those long sessions.. but since that's what you have to do, just keep it up & really try and progress those weights.. maintain -> push -> repeat

cya

3/2/2010

BW: 160

was supposed to jump/sprint/ankle+squat stuff, but my left hammy is still toast.. so sore.. it was cramping up bad while shadow boxing. stretched it out between rounds, got a bit better.

7 rounds shadow boxing:
- felt real good

neutral grip pullups:
- 15, 12, 10
- it's funny how dead i get after shadow boxing... i mean my lats are so tight after shadow boxing, i can feel they are so fatigued.. it always shows in my pullups afterwards.

damn i suck at the reaction game.
clicked 5-7 times, avg of 227  

well not THAT bad, avg is like .211 according to them..

3/1/2010

tons & tons of incline pushups on handles, close/wide/whatever grip

BW 159

dude the man the myth the legend

ahahaha
!@$!@$!@

say... i've got a game tmr.
but im still itching to get to the gym today before work.
think i can do some of that msem stuff, and still be 100% fresh for the game tmr?

some msem or sorta at squats, some high % other exercises like benchpress or OHP, with perhaps lower vol?

the thing abt me is, due to life constraints, i only get to the gym once a week, so i tend to try to maximise my gym workouts... which leaves me gassed the day after lol..

ya i think you could hit some singles on bench/squat and be fine.. just stay at like 90-95% or so, dont go above that.. I personally would stay at 90%, given that you havn't done this before.

for example:
* squat: 2 x 2 (MSEM style)
* bench: 2 x 3 (MSEM style)

dip out.


peace

darqui or anyone else, ever heard of biorhythms?  Thoughts or opinions on them? I know a martial arts guy used to swear by them. And I mean everyone knows there are days your either physical, emotionally, or mentally out of it, and other days when you feel like you can fly. Bet kelly/jack M knows about them this seems up his alley haha. Definitely a pseudoscience but still might be something about them

http://www.facade.com/biorhythm/

http://en.wikipedia.org/wiki/Biorhythm

ya i've heard of them.. im not sure if they exist exactly as described, but i know circadian rhythms exist, and more than likely rhythms involving the changing of the seasons (earth rotation around sun) exist.

Quote from: adarqui on March 01, 2010, 05:17:44 pm

nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.

New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.

you can do a few things:

1. practice the 3-step runups AFTER your max jumps
2. rotate between 3-step and 2-step runups per-session
3. rotate between 3-step and 2-step runups, dedicating a session to each

i'd go with #1 & #2 right now.. go with #3 when you get better at the 3-step runups.

pc!