Adarq.org

Nice work man! and with your squat that strong, you should be able to actualize much higher numbers on your cleans once you learn how to generate power from the legs/ hips

Yeah now that I have better technique I'm really excited to be doing oly lifts again. Good to have another big lift that isn't a squat/deadlift variation. Want to eventually try some snatches too.

6/7
PT visit!
-PCL recovery going slow but definitely improving. Doesn't look like I'll need surgery but at least another few months before I can play Ultimate
-Left thigh is missing 1" mass compared to right thigh. Apparently an effective way to fix this is through Blood Flow Restrictive Therapy (BFRT)
-Got a few exercises for upper cross syndrome, PT said it was pretty noticable

6/8
Agility ladder drills x 30 mins
Throws 2x 10 mins
Aerobic Intervals: backpedal 50Y, shuffle 100Y, jog 200Y, repeat for 15 mins x 2 sets (15 min break, mixing in sport specific movement turned out to not very effective for training aerobic capacity. Might be better suited for low-intensity recovery during HIIT)
80-90% ~60Y runs x 10 catching thrown discs

Short range throws a little wobbly, Long throws pretty top notch in terms of timing, distance and accuracy.
90% sprints didn't feel bad on the knee which is very good. Adductor tendinitis flaring up again.

Going to making a lot of notes for myself at the end of every exercise in an effort to better track progress and as an analytic tool.

6/6: more volume. injured knee a little off, replaced the plyos and squats

Sumo DL:
355 7x3 (long rests)

BP:
175 x5,5,4 (long rests)

Push press:
115 4x5 (fatigued after BP)
135 x3

SS:
Suitcase carry: 90x1min, 105 2x1 min/ ea. side (strapped, holding DB sideways for more oblique stress))
Palloff Press: 27.5 cable 3x5 reps - 5 sec isom hold ea.side (not enough volume)

Landmines: 70x12,12 90x8 (too much weight, not enough volume)

SS (no rest between reps, short rest between sets):
-45 lb side plank/ ea. side: 3x45s
-45 lb APT planks x 30s, 25s, 15s (plank form inconsistent, very tired after side planks)

SS:
-Leg Press: 520x8,7,8 540x8 (weight reduction from previous weeks. Maybe due to volume or supersets?)
-Stiff legged DL (5:0:1): 135 4x 6+2 myo (holy hamstring activation, was intended to hit the back hard but hamstrings got it more possibly due to superset)

Hamstrings sore 1 hour later.

calves STILL sore from 6/3. Hack squat calves+ myo reps is the way to go. Right quad very bruised from Pcleans.

Also trying to drop the upper/lower supersets, I haven't progressed in anything upper body other than pullups in over a month, possibly due to not getting enough movement efficiency reps. I need to stop treating upper body as an afterthought, hit the big upper lifts hard and frequently and do less dumb assistance bullshit that I don't need at my current upper body strength level.

How do you squat 2x a day every day without having joint problems?? No rest days either, almost no other leg assistance work I don't understand

how much warming up do you do before jumps? strikes me that you are maybe shortchanging yourself by not doing enough to get loose and bouncy before you start going for ME jumps. when i was jumping my highest it was after working up a sweat doing lots of layups, i.e. submax jumps.

I don't log my warmups anymore, here's what I've been doing last 2 weeks or so:
-2 mins rowing, 500m
-2x3 10sec side planks from the knee with leg lift isometric (really gets abductors firing)
-2x5 5 second isometric glute bridge with monster band, focusing on firing glutes and driving knees out as hard as I can at the top (this is actually quite intense, i need 10-20 sec rests between reps)

The way I understand it, warmups are to get the blood flowing (rows) and to activate more MU's in important muscle groups (glutes in this case). I do remember I had issues with glute activation when I went in jumping without a warmup in the past, jumping horrible 25's for SLRVJ but I haven't had that recently. Although I haven't been jumping a lot either..

As for getting loose and bouncy, definitely something to try. I have some mobility issues and I know dynamic and ballistic stretches can increase power output. Different kinds of plyos might be good to experiment with to warmup.

I think I figured out what I want to do! A.Knee focused day (+ankles,upper push,core), B.Hip focused day (+p-chain,pulls, back), C.rest day. This way I'm not getting weird knee/hip pains but I'm also getting 4.66 leg sessions in per week.

Yesterday: 35 mins yoga. Just the basic poses

Summer workout 6: P-chain, back, lats
CNS fatigue: 7/10

Med ball throws x6 (felt slow)

L-SLRVJ x8: possible PR of 32-33". Technique super inconsistent. I should just say fuck it and bring in a tape measure for this rim cause I'm gonna be jumping here a lot

Primetimes 30Y x5

Sumo DL (RFD)
135 x8
225 x5
335 5x1 (20 sec rests)
315 7x1 (20 sec rests)
315 6x1 (20 sec rests)
everything felt pretty slow

RDL (7:0:1)
225 x5,6,5,6

SS:
-SL ham hyperextension: 40 3x6 each side
-Dead hang Pullups: 3x5

SS:
-Good morning (5:0:1)
--95x8
--115 x 8,7,6
-Dead hang pullups: 3x6, 4F

Glute-dominant BSS (5:0:1)
L: 50's x3+3,6,8
R: 50's x6, 2x8

5/28 - shoulder girdle sore from battle ropes, calves slightly sore

Summer workout 4: Core, random leg stuff

Front Squat:
135x10
225x5
255x5
275x5  (good form)
285x3  (mid back collapse on last rep)
225x9 (mid back collapse last rep)

SS:
-Dec situps:
--10lbs x10 + BW x10 myo
--20lbs xF, x3F + BW x4 myo
--10lbs x6 + BW x8 myo
--BW x15
-Dot Drill stuff (shit, these were bad in both time and technique - hopefully due to Dec. situps superset. def need more agility work)

SS:
-Push Press: 115 x5, 125 x5, 115 x5 (form needs work)
-BB Reverse lunges: 115 x16, 165 x14

SS:
-Palloff Press: 27.5 cable 3x6 reps - 5 sec isom hold, 1x8 reps - 5 sec iso x ea side
-Landmines: 45 x20, 70x12, 85 2x12

SS:
-KB side bend (paused): 65lbs 3x12  ea. side
-Ab wheel rollouts: 3x9

BSS
KB swings knee achy - time to take a few days off

5/26 DOUBLE UPP YOLO

Summer workout 2: Volume - quads, pressing, upper cross correction (short rests for everything)

warmup

SS:
-Perpendicular shin, narrow stance, HB squat:
--225 3x8
--185 x15 (issues with narrow stance breathing!!)
-DB Flys
--25's 2x8
--30's x8

Corrective circuit:
-pec stretches 15s ea. side x3
-supermans 3x10
-neck flexor stretches 15s ea. side x 3
-neck flexion 15lbs 3x8

SS:
-SL leg press (feeling it more in the glute, tf??)
--L: 180 x8, 210 x8, 220 x6
--R: 180 x8, 230 x8, 250 x8
-Behind the head BB OHP: 95 x8, 90 x7,8

SS:
-DB press: 50's 2x8, 45's x8 (really wobbly)
-Hack squat calf raise: 180 x15, 230x10, 180 x12,15 (new favorite calf exercise, feel like I can focus on fast twitch more)

Traps: 180 2x12

Sled push intervals: max resistance 45Y x 5 (1 min rests)