Adarq.org

4 December 2014

Bodyweight@session : n/a
Soreness : none
Injuries/aches : right lower back still bugging a bit, i guess i had a very light strain 1 week ago during paused squats. Does not bug when warm but 'reminds the presence' post-workout.

1.5 hours full court basketball.
Good endurance, good vert. One rim jump at the low rim, clean wrist touch, season best at this rim but don't know how high it is.
No neck issues, although i had many of those hyper-extensions going for blocks that trigger it, nice. I have been doing stretches daily.

Didn't go to gym yesterday, because of back, decided to rest it. I will merge the max bench-light squats day and the max squat - light bench day into one max bench - max squat on Saturday, in other words one squat day instead of two this week to allow some extra rest.

Where? In shrugs? Or in OHP? Oh, maybe in pullups! All famous vertical jump builders.
I'm glad, it would be really bad if the important lifts for jumping were squat and RDL, where you are 30-40kg stronger.

Oh wait! 

2 December 2014

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #2 , Week #2 ( 3+ reps )

RDL:
3@80kg
3@90kg
9@100kg
-Weak today, don't know why, even 90kg triple was kinda challenging.

OHP:
3@32,5kg
3@37,5kg
9@42,5kg
-Just ok. This ties season best and all time relative strength PR, but i did the same 2 weeks ago. Want moar.

DB SHRUGS :
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Last 2 reps of each set still very hard.

DEAD HANG PULLUPS:
9@BW , ties
8@BW ( +1 rep )
6@BW
5@BW
-Very nice.

STANDING CALF RAISE MACHINE:
20@80kg
18@80kg ( +1 rep )
16@80kg ( +1 rep )
-Nice.

27 November 2014

Bodyweight@session : n/a
Soreness : little sore back at that 'pop' spot, sore glutes, biceps, shoulders, tight quads
Injuries/aches : none

1.5 hours full court basketball.
The good news: Season best endurance and vert. 10'6'' touch ( 31'' ) off one step. Feeling good for 32'' that would be a post-injury PR. Got this amazing 'volley-spike' block, baseline 15' shot, caught it very high going on the vertical direction of the shot.
The bad news: Occasionally i get this 'pop' in my back neck muscles, when hyper-extending for blocks. It feels numb for a few seconds then goes away. I have it happen, say, once every 5-10 games. Today it happened 2 times. Totally shut me down, i couldn't jump anymore, like automatic CNS shutdown to protect myself. It went away immediately as always, but it ruined my game. Anybody knows what this might be? Have any similar experience? A co-player had serious issues with neck, had to stay off for a couple of months. He said that the doctor said you can't really strengthen the neck muscles themselves so he prescribed traps strengthening for better support. I will try to find some good dynamic warmup drills for it and maybe add more shrugs, and if it keeps happening I will go see a doctor.

Edit: Researched it a bit. It seems like it is typical cervical syndrome, very useful info here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2881998/
Best case scenario : temporary thing, nerve irritation ( caused by random stuff like hypertrophy of surrounding muscles ).
Worst case scenario : degeneration of the joints between the neck discs ( caused from age, not curable, my time is up ).
Will research more, still open to any kind of info/experience/advice.

Edit #2 , after much more research:
The worst case scenario is not justified from either my age or my symptoms. That instant neck popping that goes away at once is usual and not dangerous. Alert is over.
However, this is a good chance to add/change a few things:
-Add back extensions, I've been wanting to do that long time now, stronger Erector Spinae muscles is never a bad idea.
-Replace shoulders DB lateral raises with BB upright rows. Still working lateral deltoids, but many more synergists and stabilizers, it is more compound.
-Add some neck stretching during bball sessions warmups.

<a href="http://www.youtube.com/watch?v=yAQLkI3EpMk" target="_blank">http://www.youtube.com/watch?v=yAQLkI3EpMk</a>

^^^Thanks, cheers to that!

24 November 2014

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #2 , Week #1 ( 5+ reps )

RDL:
5@75kg
5@85kg
12@95kg
-Awesome. Big season best, almost there for all-time PR.

OHP:
5@30kg
5@35kg
10@40kg
-Barely missed 11th for an all-time PR. Shoulders were good for it but back got too tired from RDL.

DEAD HANG PULLUPS:
9@BW , ties
7@BW
6@BW
5@BW
-Matched last time's performance which is outstanding for my standards.

DB SHRUGS ( slow tempo ):
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
-Nice. Barely got last 2 reps of last set.

STANDING CALF RAISE MACHINE:
20@80kg ( +5 kg )
17@80kg ( +5 kg ) , ( -3 reps )
15@80kg ( +5 kg ) , ( -5 reps )
-Burnout.