Adarq.org

Quote from: entropy on February 05, 2013, 01:32:10 am

Re lower back strength, you guys have convinced me. Im going to push my lower back strength up like crazy. My legs are weak but my back is even weaker. Squatting makes my legs a bit stronger sure. But nothing is making my back stronger which is a problem. If I want to be a good sprinter i'll def have to prioritise my lower back.

 Making your legs stronger will help your sprinting and athleticism around 200355459084458000.7 times more than worrying about your lower back.  Youve made great gains in athleticism so far doing what youve been doing, why start spinning your wheels now?

hey everyone, lance is still alive!

Quote from: vag on February 03, 2013, 11:45:28 am

I am getting repetitive here but WHY-THE-FUCK-IS-YOUR-SVJ-AT-25''-WHEN-YOU-CAN-SQUAT-MID-300s-ROUTINELY-DOING-EVERYTHING-ELSE-RIIGHT?!?!?!?!?
I don't expect an answer, i just don't get it , just yelling in true frustration and anger!!!

LBSS do you think it is maybe that your not really in a competitive or adrenalized state? I mean with your strength to BW ratio it seems like you could 30 standing easy. Do you lack rate of force development? I guess I wanna see somebody with that strength be at least up to par with their projected jump.

it's both, i think.

on mental state: i have a hard time pysching myself up in the gym, and when i do it tends to backfire -- i get too psyched and get all uncoordinated and shit. that was especially true when i was still doing RVJ regularly: unless i was stimulated by something competitive or just for some reason "on" that day, any attempt to get myself amped would have ugly results. basically i have trouble finding a happy medium -- left to my own devices i'm either unstimulated or overstimulated. rarely am i in the sweet spot and there doesn't seem to be a whole lot of consistency to when i find myself there. getting to bed early enough helps and frankly i've been bad about that during the week recently. it would probably help to have a workout partner (or coach) but i don't.

on RFD: honestly i don't know what my issue is. i probably focus too much on strength and not enough on speed, but i've done speed work in the past and my SVJ is basically the same as it was when i squatted 80 pounds less than i do now (weighing ~12 pounds less). i haven't done a measured RVJ in months and i suspect it'd be garbage right now, but unlike my SVJ it has gone up in the past three years and it'd come back if i switched to practicing it again.

another thought: going back over my videos i'm heavier than i was a year ago with not much more strength to show for it. basically, i've spun my wheels for a year. i had my all-time PR jumps at the end of december 2011, and squatted just 5 pounds less than my most recent PR attempt*. that sucks. it suuuuuucks. fuuuuuuuuuuuuck that. part of it is hard to avoid: even one-week trips for work force me to reset when i get back, and if the trip is longer and i get sick, the reset is worse.

i'm open to any and all ideas.

*which was, to be fair to myself, not in the most favorable conditions.

WEIGHT: 180
SORENESS: quads a bit, hamstrings a bit
ACHES/INJURIES: fourth toe on the right foot and surrounding area, various shit was wigging out deep in my hips while i was stretching during warm up
MENTAL STATE: tired

- warm up

- REA squat 135 x 4,4
first time doing these in a while.

- squat 265 x 5,5
second set much stronger after a buddy pointed out that i was coming forward a bit. got hips more involved. losing focus is bad, maintaining focus is good.

- calf raise 405 x 10,10
fuck high reps, time to add weight. will try smith machine next time. i think i said that before but i mean it. tryna get that kingfish iso core strenf.

- sundry upper body pulls and pushes and back extensions

- stretch

really just did this to stay on schedule with my squats. first time working out two days in a row in a long while. not as bad as i expected. need to be gentler with hips and remember to do my SMR.

 

WEIGHT: ???
SORENESS: hamstrings a tiny bit, hip flexors a tiny bit
ACHES/INJURIES: left ankle not a problem (yay!) but fucked up the same set of toes that was hurting yesterday during the second game. also, tweaks in right hip flexor and glute
MENTAL STATE: rested, possibly too relaxed early. then pumped in the evening.

12:00 PM

- SMR and mobility

2:30 PM

- warm up

- SVJ x 7

- depth jump x 5
not good, jumping too forward

- squat 310 x 5,5,5
solid

- DB row 90 x 8,8

- dip +45 x 8,8

- some core shit

- walk home via grocery store

- stretch

6:45 PM

- indoor ultimate x 120 mins
we had a double header. blew the doors off the other team in the first one, lost a squeaker in the second because the other team went on a run at the end.

- stretch

going to stretch again before bed.

Quote from: LBSS on February 04, 2013, 09:40:51 am

we are the same weight now. will be interesting to see where you're at with squats and jumps once you get back on the wagon.

Well I had a little mini jump session today while shooting around and I can tell you that my SVJ is about 30'' (barely grazing 10'), and DSVJ is about 31'' (touching the ring). So I have definitely lost height but not as much as I thought. Plus this time around it's less daunting because I know I've improved on it in the past. Squat has probably dropped a fair bit but again, I know I will get it up eventually. I'd love to be at your level with the same weight, I think that would give me enough strength to get up pretty good.

yeah for sure. i would piss my pants if i hit 30" on a SVJ, so at least you know the baseline is still pretty darn good.

word, difference noted. by back extensions do you mean on a 45-degree hyper thingy? like the top pic here:



or on a GHR machine?