Adarq.org

thanks adarq.

gymmed today but my buddy couldn't come, so i did a kind of potentiation workout in anticipation of max effort tomorrow. then found out that some fucking krav maga group rented the gym from 10-5 and there's basketball league after that. fml. i'll try to go in the morning but there's a less than 1% chance that my buddy will come down that early, and PRing in the morning is basically impossible for me anyway. damn it damn it damn it.

was hoping to PR before leaving for the beach next saturday but that's looking unlikely. may just bust my ass this week instead, then take the beach week off/light, then try to PR the last week of august.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a little, right posterior shoulder a little (?)
MENTAL STATE: okay

- warm up

- DLRVJ x 3
was getting up pretty good but didn't want to tire myself out.

- depth jump @14" x 4,4
very explosive.

- fuck around with some dead-stop chest-to-bar pull ups and some paused dips

- stretch

how heavy are the bands on those jump squats?

^^^trying not to let the pressure build too much. i tend to overthink it when that happens and everything goes to shit.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a little
MENTAL STATE: a little tired

- warm up

- depth jump @18" x 5,5,5,5

- superset x 3
-- DB OHP 45 x 10,8,8
-- pull up x 10,8,8

- stretch

winners of this year's national geographic traveler photo contest: http://www.theatlantic.com/photo/2015/08/winners-of-the-2015-national-geographic-traveler-photo-contest/400373/?utm_source=SFFB#

e.g.

of those, sleep is probably the most important. sleep sleep sleep sleep is everything.

and don't sleep on chocolate milk. 

using the standard of "whole palm over rim" to be able to put down a well-timed lob, i am 1" away. and given that rattled-home weak sauce still counts for me as goal achieved, i think i could have done that on saturday.

Getting PR jumps / clean dunks with a soccer ball in hands is awesome! Can you palm it so well that you can do a full arm swing with it in your hand? I lose a couple of inches when i have to hold the ball because of the limited armswing.
Do you have any hopes of palming a basketball? Soccer ball ain't that far off bball. If you pick one with very good traction and only use it indoors you might have a good chance of dunking it already. Or just try, even when you lay it in or back rim it or even get stuffed, my experience is that it is a huge motivation boost, makes you push with all you got to get that last inch when you realize how close you are.

the soccer ball is a little bit deflated and nice tacky surface, so i can use a full arm swing. i will never be able to palm a basketball enough to get the full arm swing. tried palming a slightly deflated one with good grip yesterday and while i can hold it steady and move it around a little, a full-force arm swing would send it flying.

if internet gurus and common sense are to be believed, it seems like you're not getting enough pulling volume for all the pushes you do. lots of bench variations, dips, etc. but not a lot of rows or pull ups or chin ups. just an observation.