Adarq.org

went to the gym and warmed up, planning just to do some upper body stuff (bench, rows, beach work) but shoulder felt super unstable. like even just unracking the bar for benching was not okay. so i bagged it. thought about doing some tempo but i feel dead.

<a href="http://www.youtube.com/watch?v=zaTmXuQr0LA" target="_blank">http://www.youtube.com/watch?v=zaTmXuQr0LA</a>


<a href="http://www.youtube.com/watch?v=zyjOy7fRzs0" target="_blank">http://www.youtube.com/watch?v=zyjOy7fRzs0</a>

thanks coges. you're right about left being smoother even though it's usually lower or the same height: my right leg is much stronger. "too proper" haha, i like that. i'll try to be less proper in the future. raptor has written about the penultimate step needing to be longer before, i think (or maybe he just linked to an article about that) but when i try to do that things get all kind of fucked up. something to practice at submax intensity, perhaps.

tonight:

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: left shoulder but not too severe, right knee but only during warm up
MENTAL STATE: okay, a little tired

- warm up

- SL bound x 10,10,10,10
alternating left and right starts with a false step. acole, does that mean i'm doing it right? with the false step? the sets where i didn't mess up the count were just shy of 25y, maybe about a foot. will try to measure these the same way in the future, always better to be able to see progress/regression.

- sprint 30m x 3; 60m x 2; 100m; 100m
walk back recovery between reps, ~5 mins between sets. 4.5, 4.5, 4.6; 8.3, 8.3; 13.3; 13.8. wind was swirling and some of the slowness can be attributed to headwind for sure, that 13.8 was like running uphill. not that i'd have been fast otherwise, obviously. hamstrings were feeling it, especially on the starts. was reading through old posts on CF forums and i'm simply not fit. t0ddday told me that weeks (months?) ago but it's only now getting through my thick head what that actually means. i was done after the second 100, headache and lightheaded.

- stretch

For example, if I try to jump off my right leg, I will be EXTREMELY quad dominant and jump ~20 inches at best.

20"?!?! hard to believe. i'm getting almost 30 on those awful jumps in the vid.

overall seems okay. if it's me i'm doing more volume per set for most of the exercises, and correspondingly lower weights. a few things:

1. why are you putting calf raises between each exercise? that makes no sense. it's overkill and also weird to fatigue your calves in between exercises that engage your calves. i'd throw a couple sets of calf raises in at the end of the lower day and leave it at that.
2. i don't think you have enough bench volume if that's one of the things you're really trying to improve.
3. why 3x4 DL? you probably don't need this much. i'd just do the starting strength thing and work up to a heavy set of five if you really want to DL. if you're not interested in improving it, you could just drop it altogether.

Quote from: LBSS on June 30, 2014, 09:26:34 am

can you seriously do unassisted natural GHR? i find that kind of hard to believe...

Of course, before this workout when I used to squat tyres. I would do unassisted natural ghr while holding a slight heavy stone for 7 reps, Without stone I could do 10 easy, I used to do these for 10 reps in all my training, if by unassisted you mean without using your hands to get back up. This is what I concentrated on to focus on my hamstring. Now I can do about 5 or more maybe haven't done them in a while will see and maybe get a video.

holy crap. i guess that's proof positive that having beastly hamstrings doesn't make you fast.

vball dunk was nice mijo.

thanks b. kind of weak but better than nothing, i guess. 

I think you could dunk right now if you were to improve that clumsy looking plant and approach... it looks REALLY weird. It used to look better... wtf...

Look at how you "depth drop" over a very short drop and a weird angle

i think part of that is foreshortening because of the camera angle. but you're right, when i was jumping at all-time-high levels earlier this year i wasn't jump-stopping quite as markedly.

here are those february big dodgeball dunks again, gotta get back to this level:

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

btw, mr. SLRVJ expert: got any tips for my hideous one-leg jumps? i took some footage of myself doing layups, too but didn't post because they're so much uglier than they feel. i look like a goofball, like a guy from a how-to-play-basketball PE video from the 50s.

Nice jumps! We are almost exactly at the same heights. From SVJ to full run-up to SLRVJs, we are getting the same rim touches.
If i had your vert or if you had my reach we would be at 10'10'' - 10'11'' lol

thanks vag! by our powers combined, we can dunk with two hands! given that i'm not getting arm extensions anytime soon and am if anything getting an arm retraction because of my shoulder problems, i'll have to settle for jumping higher.

Curled 50kg for 5 reps. Not strict. Come at me brahs.