Adarq.org

BW: ???
SORENESS: edit: tib anterior but very light
ACHES/INJURIES: something wonky in my right anterior hip but only in a very limited ROM, not worried about it
FATIGUE: low

- warmup

- 10 yard dashes to fire up: 10 yards x 5

- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
court in use, subbed

- depth jump @18" x 4,4,4
not bad, there's nothing to reach for in the gym but most were easily 25+

- ME MR halftuck: 5 x 5
weak and slow

- ME MR pogo: 3 x 5
last set best

- C1: MSEM squat: 4 x 320
- C1: JUMP SQUAT: 2 x 3 x 95
- C1-info: two rounds

- S1: dips x 15,15,10,10
- S1: inverted rows x 15,15,10,10
- S1 info: minimal rest between exercises

- S2: ab pull down x 30
- S2: glute bridge x 15
- S2 info: 3 rounds

- STRETCH

werm:



0:23 is beautiful.
<a href="http://www.youtube.com/watch?v=-F83h2vKd8Q" target="_blank">http://www.youtube.com/watch?v=-F83h2vKd8Q</a>

sick. another awesome in-game dunk from him:

<a href="http://www.youtube.com/watch?v=iX_yAi_M1Y8" target="_blank">http://www.youtube.com/watch?v=iX_yAi_M1Y8</a>

huh, weird. 3 people negged the upvoting post? who are you people?

unless it's you, vag, trying to diminish my rep power and therefore my dominion over all forum members except lance and adarq. you sly fox, you.

I hate you LBSS.

 

last night:

BW: ???
SORENESS: none
ACHES/INJURIES: none
FATIGUE: low to medium

- warm up
included sprints and glute activation

- SLRVJ x 8-10
i'm still terrible at these although i did put together a couple of PR-ish jumps. probably around 27" off the right leg and 26" off the left.

- MR double leg bounds 5 x 5
best were second and third sets, got about a yard past half court, so about 44-45 feet, i think. that's pretty good, actually. need to remeasure the court to make sure i'm not fooling myself.

- squat: 305 x 3,3,3 | 275 x 8,8,8

- push press 115 x 5,5,5

- pull up x 5,5,5

- BSS 100 x 3e,3e,3e

- C1: calf raise x 20
- C1: glute bridge 45 x 10 (back elevated on bench at top of movement)
- C1: ab pull down x 30
- C1 info: 3 rounds, minimal rest

- STRETCH

i think too much. so, after all that wanking about my modification of acole14's template, i'm going to go back to the program adarq wrote out for me last year. i made good gains on it. probably my best gains ever. then, once gym closes and i am adrift, i'll get back into trying to pack pounds on the bar and myself. i've spent nearly 10 months mostly spinning my wheels on that part but i know what it takes now to get to where i want to be. reading joel smith's article the other day reminded me that i'm not in this to squat big. i'm in it to jump high. i've got three more inches to go to be able to put the ball in off a lob. let's roll.

of course, this template still allows me to start with high-volume squatting. gotta wean myself off a bit, i guess. 

session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH


session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH


session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH


session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) (replaced by depth jumps if court is unavailable)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH


basically:

Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1