Adarq.org

this one's for adarq: https://www.facebook.com/UniversityK9DC/videos/464239737101094/?fref=nf

that's a friend from high school. she's a trainer for problematic dogs.

WEIGHT: 186.6 (172.2)
SORENESS: traps a little, tib anterior (both legs)
ACHES/INJURIES: right knee a little, SI joint less than this morning
MENTAL STATE: good

Warm up:

- KB swings

- scorpions

- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei

- leg swings

- dorsiflexion work

Strength/prehab/activation:

- pistol x 10,10

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10

- suitcase KB jump squats x 8,8

- one-step RVJ x 3,3,3

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raise x 20,20,20,20

Cool down:

- stretch quads, hamstrings, hip flexors

- high foot BSS x 20/leg

I like to push the envelope, so I have tested as much as 16%....    Although I think percent is far less important than adaptation.  If you add a 5-10lb vest and cant jump within am inch or 2 of PR you have too much weight.

interesting statement. i have gotten within 1-2" of my PR for SVJ with a 10lb vest on, but i don't think i could get that close to my RVJ PR.

it's just you, depth still looks really good.

also i've been having some SI joint discomfort over the past few days, which i've forgotten to log. nothing serious right now but certainly something to monitor with the new low-back-centric exercises (deficit DLs, decline sit ups).

I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.

lol. i've been doing them as partials, to a box. gonna decrease the box height over time.

robotrip + squats = profit

MORNING

SORENESS: traps a little
ACHES/INJURIES: right knee pulling a little on scorpions
MENTAL STATE: good

Warm up:

- KB swings

- scorpions

- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei

- leg swings

- dorsiflexion work

Strength/prehab/activation:

- pistol x 10,10

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10/leg

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raise x 20,20,20,20

Cool down:

- stretch quads, hamstrings, hip flexors

- high foot BSS x 20/leg

EVENING

WEIGHT: 186.6 (170.8 -- okay then)
SORENESS: none
ACHES/INJURIES: left hip a little, right knee, right toe
MENTAL STATE: good

- warm up

Strength:

- paused speed squat 245 x 5,5

- DB push press 50s x 10,10

- glute thrust
it was late, decided to skip these so i could get through more of the workout. trunk strength plus jumps are the priority.

- deficit DL 245 x 5,5

- decline crunch +18 x 8,8,8
whoops, should have used 30. was wondering why these felt easier.

Jumps:

- one-step RVJ x 10,10

- DLRVJ x 5,5,5,5,5
tough, right toe and knee bugging a little and after the first couple sets none of these was very high

- skater jump x 20,20
right knee bugging a little

- multi jump x 10,10

- bound-bound-jump

- depth jump
gym closed