Adarq.org

Gonna re-log my last 3 training days here to avoid confusion:

8/23
PM: 1.5 hour practice, 30Y-30Y shuttles at the end

8/24
OFF DAY

AM: 1 hr movement work, mostly agility ladder (icky shuffle+crossover, backwards variations, trying to transition from one to the other, accelaration out the side at random points in the drill: got some very good notes on what I need to work on)

PM: 40 min jog, pretty light

8/25

AM: 35% weight gym peaking

half mile jog in 3:20, glutivation

Half Squats w/ monster band (AMRAP/ 18s):
155 5x19-21

Depth Jumps off 26" (30s between reps, 5 mins between sets):
x 3, 3, 3, 5 (maybe 28" max? I've gone higher off 26 box)

BSS, vertical shin (AMRAP/ 18s):
17.5's 3x19-21 /side

Alternating Lunges (AMRAP/ 18s):
45's, 3 sets (didn't count reps, was going for distance)

SLRVJ's x tweaked injured knee. Called it, skipping a few exercises


PM: 5-10-20 shuttles
x~10, technique focus, working up to ME (full recovery)
x5, submax 30s rests (conditioning)
really demotivated, skipped my second conditioning set when I fucked up the mechanics several times on the first rep

8/23
aches: Actually pretty damn sore (glutes, high hams), which is insane from doing only 50% weight lifts. Guess the volume was pretty high+RFD

Practice x 1.5 hours, playing 5v5 the entire time. 6x 30Y-30Y shuttles at the end with 30s breaks

8/24
still really sore
1 hr movement work

TL;DR here's my plan for the next 2 weeks, point out stuff that's bad
Things I'm worried about:
-Too high vol+intensity too close to competition - conservative approach safer.. but better?
-Too many things I'm trying to peak: sport specific anaerobic endurance (most important), 40-60Y speed, shuttles, jumps
-INJURY.. knee is better after keeping it light last 3 days but who knows how it will feel tomorrow. Lots of grey area

Detailed:

8/24 Thurs (High Intensity):
-PM: DLRVJ's, Gym Peaking @ 35-40% weight+plyos
-AM: 10Y-20Y ME shuttles x15 (conditioning)

8/25 Fri (mid):
-starts, 40Y sprint conditioning

8/26 Sat:
-OFF, footwork x 45 mins

8/27 Sun (high):
-AM: ME shuttles focused on technique (full recovery)
-PM: top speed drills, 60Y ME sprints (conditioning)

8/28 Mon (mid):
-AM: SLRVJ's
-2PM: Practice x 2 hours-ish

8/29 Tues:
-OFF: choose between throws, agility, top speed mechanics?

8/30 Wed (high):
AM: gym peaking @ 25% weight
PM: starts, 40Y repeats (conditioning)

8/31 Thur (mid):
-DLRVJ's, 10Y-20Y ME shuttles x15 (conditioning)

9/1 Fri:
-OFF: Agility, throws blah

9/2 Sat (mid):
-Gym Peaking @ 50%+plyos

9/3 Sun (mid):
PM1: Practice x2 hours
PM2: starts, 40Y ME (full recovery)

9/4 Mon
-OFF

9/5 Tues (high)
-Gym peaking @ 35%
-Possibly a practice? x 2 hrs

9/6 Wed (mid)
-starts, top speed drills, 60Y sprints ME (full recovery)

9/7 Thurs
-OFF

9/8 Fri
-OFF

8/21

2 hour creek walk

8/22

30 mins throwing

High velocity peaking gym session - So this requires a little explanation. This is the last block of triphasic training: strength (2-4 months), power (1-2 months), peaking (2-3 weeks). Due to not the best planning, time constraint, injuries and vacations I've pretty much been forced to skip the power block and the strength block was incomplete.

Here's how the peaking block works:
-try to complete as many reps as possible of an exercise in a given time period (10-20s)
-use exercises close to sport movements, use weight 25-55% of max
-pull into the eccentric as fast as possible, keep isometric as short as possible, explode out of it concentrically as fast as possible (pretty much dive-bomb every rep, maximizing stretch reflex). Moving the weight as fast as possible is a priority.

The main idea behind it is to be able to override body's protective mechanism which only allows a fraction of your fibers to fire as well as maximizing stretch reflex efficiency.

Half squat (AMRAP/15seconds)
205 8x12-16

BSS (Vertical shin, AMRAP/15seconds)
R:30's 5x10-12
L:25's 5x10-12

Bent over cable knee drives (supported, AMRAP/15seconds)
27.5 3x11-15 x ea. leg (weight too high, slowing down)

Alternating Lunges (AMRAP/15seconds):
115 6x8-10

Weird sprint treadmill thing: 4x3 intervals of 6-10 steps focusing on fastest possible turnover

Stretches x 15 mins

Actually feeling kind of beat. Back and knee still janky. Back in particular is concerning, I think I might have a bulging disc. Luckily this sort of workout doesn't stress either one too much except those cable knee drives.

8/19
BW: 185.5 (-2lbs from 8/10)

20 mins SPP intervals: 5 x 2mins change of direction, accelerations, shuffles, jogging, followed by 2 mins break
2 hour pickup: hucks looking pretty nasty especially flick, still having the disk slip sometimes

8/20
60 mins disc golf
200 throws (~75 mins): no wind. full range hucks look gorgeous but having some difficulty with shorter hucks. 60Y step out flick, 65Y step forward flick, 70Y step out backhand, 80Y pull

Knee and back both very cranky, need a few days off at least

Quote from: Final Phenom on August 17, 2017, 11:26:28 pm

Quote from: maxent on August 17, 2017, 04:09:06 am

BW: 84.7kg
Activity: 6500
Misc: None
Diet Compliance: 2/65

Did eat clean yesterday. I maybe a little more bread but that's better than icecream. So gna try to put together another 2 week period of unbroken compliance. With the one refeed after volume squat day per week. or 8 day week.. haha.

Quote from: adarqui on August 16, 2017, 11:06:51 pm

should post the vert vid you posted on IG .. that was a pretty sick jump.

Thanks. Link.

The shoes im wearing there are adidas crazy light boost's which are shit for jumping in because they're heavy and bulky but great for training in because of the boost cushioning. I will prob jump higher in Kobes on hardwood as opposed to the rubber gym floor. Plus with a better windup will gain a little from that. But dont feel ready to jump on a court just yet, too out of shape, whale like. i am afraid i'll barely touch the rim and lose confidence. Maybe later down the line. For now im ok jumping in the gym at 88kg. Getting that up to 90kg will be an exciting milestone on the gym scales.

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Feel suprisingly unsore today. Was expecting way worse but thankfully my new program is starting to feel right. The only hitch was the chinups torched my core a bit and i was wondering if it would kill heavy squats but it didnt thankfully. I need more ab work in any case so i wont stop doing them.

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That's a damn nice jump. I'm jealous lol. Also of those RDL's, did you work them up with progressive overload or are they a result of other exercises you used to do a lot, or maybe your proportions are better for them? Your squat is pretty P-chain dominant I think so that must carry over a lot

 

thanks!! On that workout, a dude in the gym paid me a compliment saying i was a Kangaroo. Lol lol. ive never had that before so it was nice. The RDL is just .. idk, i'll put a video before we go any further so you can assess ROM etc. but i will say a year ago or so i was doing 200 for like 4 reps (i wanted 6 but didnt get them) and the remarkable thing was my bodyweight was 75kg/169lb at the time. So now that ive gained some weight im hoping i can stay unstuck to around 210kg. Maybe i will top out around there, 220kg would be amazing down the road once i hit my goal weight of 92.5-95kg soaking wet.

Edit. vid

I think my best is around 295 3x8 but I go about halfway down the shin. Do you feel your hamstrings stretch and load up from that ROM? That's usually the cue I hear for RDL's. But I guess how much your hams stretch also depends on pelvic tilt.

Don't get me wrong though, now that I think about it this ROM is closer to stuff like sprinting and SL jumping, maybe even DL jumps which is good. Definitely going to experiment with RDL in the future.

08/17/2017

bw = 162 lb.
- lots of fluids
soreness = right hamstring very slightly
aches/injuries = left sole (plantar fasciae) of foot barely

PF in left foot was good enough to run, but after track workout, definitely feeling it.

track work:
- spikes: MD800v3
- max hr: 188 bpm
- trained with someone I know. held back to the pace he wanted to go. workout was still really tough though, especially with the heat.
- hard 200m at the end .. not max but still hard & happy about it. watch said 31s, garmin says 32.1s.
- head index 100 F







went to do jumps after but calves were just too wrecked..



went to whole foods & guzzled down 1 x beet juice & 2 x grapefruit juices .. grape fruit juice was heaven.


man I love running on a track.



photos from the guy I trained with:





FAU's main campus is pretty nice.

Nice. Loving the 400 workouts  You think the longer rest intervals are good for building anaerobic endurance?

What are your 400/200/100/40 times like?

you find any good photos yet? if so post a few.

good stuff man but damn sounds like you needed some rest days for sure hah.

you used the brace during the tourney I imagine? felt fine, no problem?

pC!

Yeah there are a few but nothing special. i got up pretty high in the second one but the guy got the pic when I was well on my way down. Both of them are on the way down actually



Probably right about those rest days. Forgot to mention I had a 3/10 shoulder ache too. Pretty much all gone today except slight groin and knee pain.

Brace worked pretty well other than having to adjust it constantly and it's pretty bulky. It came off on one of my layouts which cold have been bad.