Adarq.org

WEIGHT: 176
SORENESS: hamstrings a little, peroneals a little
ACHES/INJURIES: left hip
MENTAL STATE: good

- warm up

- band resisted SVJ x 3; SVJ x 3

- depth jump @18" x 4,4
about 1-1.5" higher than SVJ

- jump squat 45 x 3,3

- squat 335 x 1,1,1

- bench 175 x 9+3+3+3

- BOR 135 x 10+3+3+3

- GHR negatives x 5; bad form x a few; x 1,1,1,1

- windshield wipers x 12,10

- stretch

kind of a blah workout, although the depth jumps were better than last time.

five things:

1. 11.8 would be great but given my 60m time i doubt i'm actually that fast over 100m. let's see how i do when i put that first this weekend.
2. the gym is in canton, although they have locations elsewhere: merritt athletic clubs. best track in the area is at goucher in towson, as far as i can tell. but i haven't been up there in months. next time you're in baltimore let me know for sure. track, gym, both, whatever. working out is always more fun with a partner.
3. yes, it was english gardner, which is a spectacular name.
4. 10.3 handtimed is also fast as balls, for sure.
5. i will NOT be lectured on which conference is called what. HOW DARE YOU. the numbers attached to conference names are now devoid of meaning. the big ten has 12 teams. the big 12 has ten. the pac 12 has 12 now but who knows what will happen as the athletic directors continue their last desperate grab at cable-tv millions? I WILL BURY YOU FOR THIS INSOLENCE T0DDDAY.

pansy.

It looks to me like you have a lot going right there, good speed into the jump and a smooth transition into an explosive jump. I'd think more (leg) strength is all you need since your reactivity is very good. But you guys have forgotten way more about jumping than I have ever known.

i have a LOT of technique issues to fix, which were all getting better up until my gym closed last fall and i lost access to a basketball court. not least of which is, as raptor pointed out, that my approach is way too flat. need to do a better job getting low and gathering for the jump. also i'm still pretty close to a straight-up jump stop on these. but witness the fact that these jumps were 4-5" lower than my all-time best jumps and 2-3" lower than i was getting last fall even on bad days. strength hasn't changed a whole lot since then.

that said, yes, i would certainly be well-served by being stronger. i think i could hit a 2x bw squat still with adequate rest and preparation, but could not do it any given day. my 90+% repeated singles multiple times a week have been generally pretty easy. repeatable >2x bw squats would be terrific. i'm going to keep going with my current setup for a while longer but at some point i'll change things up and probably go back into a strength-focused block. and maybe put on some weight for once and finally get around to squatting 405. would be cool to do that at ~185. but i'd have to get new pants. 

Any reason for the single leg jumps of both left and right? For mine you look much more coordinated off your left foot so I'm wondering why you'd even bother doing both legs. As a natural one foot jumper I can't imagine ever jumping off my right leg. I used to have to do it for training when we did left handed lay-ups but would never do it outside that situation.

i alluded to it in the description of the videos: i'm historically much stronger planting with my right leg. it's less noticeable now but for many years my right leg was visibly bigger than my left. a vestige of my idiosyncratic -- read: wrong, but whatever, it worked for me -- stance when i fenced. even had a massage therapist comment on the difference in muscle tonus between the two legs a couple years ago, completely unprompted, probably 6-7 years after i stopped fencing. i kick left-footed, too (when i kick at all, my 80-year-old-man toes mean i don't often play soccer or practice my field goal technique), for what that's worth. i think the potential in my right leg is still probably greater, if i can figure out why i'm so tentative off it and fix that.

@raptor: good point about getting lower in the approach. i was trying to do that at the track the other day when i had my horrible 95-degree workout. something to practice. and yeah, gonna keep trying to boost the ol' hammies. more GHR, more RDL.

yeah i'd imagine the cutoffs are just to intimidate pretenders and make sure that whoever shows up is actually somewhat fast. it'd be hard to field a varsity team if your cutoffs were that ridiculous. 10.3 would have blown away the field at the pac-10 championships last season and been the fourth or fifth-fastest time anyone in the conference had run all year.

btw. oregon had a girl run 10.96 last year! 

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good (which is, somehow, better than "good")

- warm up
shot around, lots of layups

- DLRVJ x ~15-20
i think the rim was a bit high, but jumped higher on it than i have before (one or two other times at this court). touched every time, got a knuckle over a couple times. feeling okay.

- SLRVJ x ~12-15
felt better off left than right although heights roughly the same, ~2-3" short of the rim. something odd has happened to my left-footed SLRVJ vs. my right. right has always been dominant and often still is, but i think my technique is better off my left now. not sure why but i seem to gather myself better, if that makes sense. may not for the nonnative english speakers. sorry bros.

- squat 330 x 1,1,1,1
meh

- bench 170 x 10+3+3+3
hard, wrists feeling it. got all the reps solidly, though

- BOR 170 x 10+3+3+3
ugly, body english involved, ego check time.

- DB RDL 70s x 10,10

- various pull ups and chin ups and clapping pull ups

- rear delt flyes 15s x 10

- hanging leg raise x 10,10

- double-unders for time
lost count, god damn it. bad, though, my forearms were tired and that fucks everything up.

(later)

- stretch

got a little vid. i love this gym and wish i could go to it all the time but it's in baltimore. oh well. costs me $25 a session to drop in, too. unless the girl at the front desk lets me in free, but some other lady was there this time. oh well.

yeah it's the 150s test. i ran the 150s in about 25s -- remember how slow i am -- but my recoveries were shortish, maybe 15-20s each. i did walk them.

in re: the other tests:

1. best broad jump = ~9'3-9'6, somewhere in there
2. 30m fly = ???
3. SL bound = ??? because i don't know how many bounds, also, is this with a lead-in or from a SL standing start?
4. how far i can run in 45s = ??? but might be fun to find out. maybe next week.
5. event-specific tests = i still can't jump that good