Adarq.org

^^^
Too early to say, just 2 weeks in. Feels good. Rack is check, hook grip is check, mid-thigh height for the pull is check, hip and ankle extension is check. I have some problems achieving knee extension too at the 'heavier' weights but i am working on it.

The app looks awesome, unfortunately i can only find it in for iOS while I have android, FML.

Gonna upload some visual stuff this or the next week for progress evaluation.

19 March 2015

Bodyweight@session : ???
Soreness : very stiff quads, mostly outer, little sore hamstrings and glutes.
Injuries/aches : shin splints, slightly.

1,5 hours full court basketball.
Very good endurance. Felt very strong too. No rim jumps, legs were off, didn't even feel like trying. Got a couple of impressive blocks though.

17 March 2015

Bodyweight@session : ~86,5kg
Soreness : quads ( mostly VMOs ) , calves, glutes, chest, triceps, lats, traps, more or less everything.
Injuries/aches : none

RUNS & JUMPS SESSION 

1 MILE RUN: ( low to medium effort )
Time : 9:25
Average speed : ~10.2 kmh
Pace : ~5mins 53secs / km
Wow, never saw this coming. Above 10kmh at the first session? My relaxed mile used to be in the 11-11:30 area. Very pleasant surprise.

TEMPO RUNS ( ~60% ):
5@100m
-Times around 20s. Also a pleasant surprise, expected ~22s.
Fatigue did catch up with me fast though, so i stopped at 5th ( wanted to do 10 ). Felt like lactic buildup, not sure if it was from the running itself or already there from squatting the previous day.

10' RIM JUMPS ( toddday method ):
SVJs : 25-26''
Dropstep : 29-30''
1-step : 30''
2-step : DNF
-I call the 2-steps DNF because in my first attempts the first step was useless ( just a slow step before doing a 1-step DLRVJ ). When i actually used it for acceleration, i was not able to control the speed gathered from 2 steps, i had one terrible jump and one collapsed plant, so i stopped.
Overall very happy with jumping too. Not only i haven't done rim jumps since September or so, but legs were already tired from running and VMOs and calves were sore at a 'hurts when i touch or slightly stretch' level.

Nutrition update:
It is going well now, almost there. I gotta tweak it a little more, i am 100-200kcals off ( i end up at +700 at gym days, -400 the others, gotta make it +500/-500 ).

So I messed around with the Distance of jump a little near the end.  Seems like does not affect the height much... which is weird.
Further away? Same height?  where did the energy come from..
closer to the rim... same height... where did the energy went..

Theoretically ( physics-wise ) you are right, the closer you are to the rim when you take off, the higher you should get, IF the power output was the same at both jumps. But it is not.
RVJ is a complex movement, you are trying to convert horizontal momentum to (kinda) vertical, deal with the inertia from the run-up and combine all that with the voluntary force from your muscles.
Different take-off position = different angles on your knee bend/legs/plant/toes-off etc , which cause a potentially different power output. May be the same , may be lower, may be higher, may be more or less or the same trainable etc etc etc.
Just stick with your normal takeoff point and keep improving the max height you can get from there.

1. Gym.
2. Toddday method jump session.
3. Repeat.
4. ???
5. Profit.

Was just reviewing tomorrow's gym schedule, so i remembered that i forgot (  ) to post my front squat pic from previous Saturday:



Do you guys see anything weird?
Do my forearms length (and consequently my wrist angles ) look abnormal indeed ( so i should switch to crossed arms front squats ) , or could it be a mobility/flexibility/form issue?

^Guilty as charged! 

12 March 2015

Bodyweight@session : ~86,25kg
Soreness : VMOs and calves a bit sore, quads tight.
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #2 ( Week #1 )

HANG POWER CLEAN:
3@40kg
3@40kg
3@40kg
3@40kg
3@40kg
-Very nice. This 'comfortably not missing reps' session is great for technique, you can feel it all falling in place.

RDL:
12@80kg
9@80kg
7@80kg
Total = 28 reps
-Not sure if RDL with 45s breaks is that wise. Maybe switch to something fixed like 3x6-8 with 2min breaks.

BB LUNGE:
6 each leg @ 40kg
6 each leg @ 40kg
6 each leg @ 40kg
-Didn't even try lance method here, lunges are tiring me very much, will be doing 3x6-8 with 2m break for sure here.

UPRIGHT BB ROW:
10@30kg
10@30kg
8@30kg
Total = 28 reps
-Nice.

BICEPS BB CURL:
15@20kg
12@25kg
8@30kg
Total = 35 reps.
-Switched to straight bar. Searching for working weight, will use 25kg.

TRICEPS PUSHDOWN:
15@80lbs
15@90lbs
10@100lbs
Total = 40 reps
-Switched to V bar from rope, also changed machine. Searching weight here too, will use 90lbs.

Will be using ~35 reps ( a volume equal to ~3x12) as 'advance' threshold for biceps and triceps ( i am using 25 reps for everything else ).

Nutrition update:
This detailed calorie tracking is getting more and more interesting. For example, yesterday was a typical 'gym so eat big' day so i did what i always do, just up the servings all day to bring me from 2000 to 3000.
Turns out i ate ~4000 (  ) , ~2000 of which was lunch. So yeah, lots of room for tweaking.
Next step : be strict with lunch, keep it light, concentrate carbs around workout ( night ), minimize deviations around TDEE ( no need for > 1000 surplus , keep it around 500 ).

Started counting calories. I was already doing it, but in a more draft fashion. Now i am doing it accurately, logging it in a mobile app etc.
Btw , this app is damn good, has all the foods in the world, very easy to log, plus a lot of cool functionality ( weight/circumference monitor etc ) : https://www.myfitnesspal.com/
Yesterday was the first 'official' cutting day after a long time, ended up at ~1750. Great. I am burning around ~2200 in non-activity days so 1700 is a good target at this phase.