Adarq.org

haha, vag, contradicted yourself a little bit there. you're with acole, and also with kf/steven-miller?

you guys are all right, though, i do neglect supplemental p-chain work for my lower body. so i think maybe it's time to turn that into a focus for a while. smolov doesn't really work with other leg stuff, volume is super high as it is. so that's probably not the right move now. i don't want to cut back on squatting frequency as much as acole suggested, though. here's my compromise (warm ups will include glute activation, light plyos and jumping rope):

day 1

- warm up
- SVJ x 10-15, go for PR's
- squat x5
- hip thrust 3 x 10-15
- calf raise 3 x 20-30
- OHP 2x8
- chin up 2x8
- core
- stretch

day 2

- warm up
- SVJ x 5-10
- MSEM squat x 6-10
- RDL 3x8-10
- BSS 3x8-10e
- OHP 2x8
- chin up 2x8
- core
- stretch

day 3

- warm up
- SVJ x 5-10
- depth jump 3 x 4
- KB swing 3 x 10-15
- OHP 2x8
- chin up 2x8
- core
- stretch

day 4

- warm up
- SVJ x 10-15, go for PR's
- bench 3x8-10
- row 3x8-10
- core
- stretch

Bumping thread because circumstances have changed. My gym closes for good on Friday and so for at least the next month or two I won't have regular access to a basketball rim. Don't think I'll even have space to sprint or do running jumps of any kind.

So, I'm thinking I should do what steven-miller and KF told me to do long ago, which is suck it up and squat a whole lot, with light plyos for movement efficiency and SVJ/light jump squats for power. And eat a lot. The one thing the new gym has that my current one doesn't is a jump mat, so I'll have a reliable way to track SVJ (and multi-jumps, for that matter). Main goals would be: squat 405, SVJ 32. Bodyweight whatever, but presumably >10 pounds heavier than now, mid-180s. Then lose weight while maintaining as much strength as possible.

Workouts something like this:

- warm up
- light plyos x 2-3 exercises (MR half tuck, pogos, line hops, hurdle jumps, short sprints or bounds if possible, etc.)
- SVJ x 8-10 total reps OR jump squat 2 x 3 x 25-30%
- Smolov Base Mesocycle day X
- OHP 2 x 8
- weighted chin ups 2 x 8
- core
- stretch

Thoughts? It might be good for me to have to take my focus away from the court for a bit and focus on strength and power. My current block has gotten me nowhere fast, as far as I can tell. And honestly, I'm a little discouraged by my lack of progress since August. It would be nice to switch to something linear for a while and get my confidence back.

Of course, I will continue to pursue the possibility of using the old gym's court on my own terms with the church.

^^^ how is that possible? your knee should be in greater flexion during a pistol than it'd be during a squat.

WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: indifferent

- warm up

- depth jump x 4,4
got vid, will post soon

- ME MR half tuck 5 x 5

- ME pogo 3 x 5
all OVER the place, forward, back, left, right. video is fugly. will post for commentary purposes.

- C1: squat MSEM 325 x 4
- C1: jump squat 80 x 3,3
- C1 info: 2 rounds. second set of squats blew except last rep, when i really focused. mind wandered during the set because the gym closes on friday and everyone is just being real social, talking about what's next, reminiscing, etc. but got my mind right for the last rep and nailed it.

- pull up +12.5 x 8,8

- stretch

later, at home

MOBILITY

- t-spine extensions over foam roller x 2-3 mins

- arm sweeps 2 x 5e

- couch stretch x 4 mins each

- seated hamstring stretch x 30s

for december, i will work on hip extension, shoulder external rotation, and thoracic extension. every day, 10 minutes minimum. and i will log it.

how high is the rim? jump looked nice and fast.

you need to change your avatar now. i suggest:

i've known this for a while but it was good to have it articulated: gonna start working on 2-3 mobility things at a time. i think that will help me do it in a concentrated way every day.

WEIGHT: ???
SORENESS: upper quads, hamstrings, low back but all mild
ACHES/INJURIES: left shoulder (wtf?)
MENTAL STATE: good, pretty focused for jumps, then gone after squat fail

- warm up

- sprint 10y x 5

- DLRVJ x 10
somewhat good, mostly 31.5-32 but felt faster, lighter

- ME MR half tuck 5 x 5

- ME pogo 3 x 5

- squat 325 x 3,1(F)

- pause squat 225 x 3,3,3,3
could not even begin eccentric with 315 so after resting for longer than i thought i dropped way down and did these. first reps were hard to begin despite light (even for my weak ass) weight.

***realize the gym is closing soon, what the hell happened to all that time?***

- OHP 115 x 8,8
left shoulder no pain during reps but wonky afterward. no idea what that's about.

- fin.

weird workout, kind of a waste but the jumps were not awful so there's that. i'm pretty sure i lost weight and/or muscle over the weekend; my diet sucked. must needs get back on good eatin' horse. starts now.