Adarq.org

Gym (deload):

Foam roll warmup/activation

Box jumps: 1x5@24'', 1x5@32''

RDL: Warmup, 1x5@60kgs, 1x5@80kgs, 1x4@100kgs

Usual UB and core stuff

BW: 77.3kgs

Nice! They are a cool looking pair of shoes. I love mine. Interested to see how you go in them.

I put up my plan for RFD/power block in my progress tracker. There's not much RVJs yet, my focus will be on short-range stuff like SVJs, broad jumps and some DSVJs. I based it on the stuff I was doing last year but more focused and better rest periods after things like depth jumps. I think I got p.tendonitis last year because I had too many sessions per week with not enough rest. I got a meniscus problem later in the year but that was from playing competitive ball during 3x/week squat sessions and being too heavy (~86kgs). That won't happen this time around. Comments, criticisms welcomed as always.

Gym:

Foam roll warmup/activation

RDL: warmup, 2x5@60kgs, 1x5@110kgs, 1x5@120kgs

<a href="http://www.youtube.com/watch?v=NsR_X-41nkY" target="_blank">http://www.youtube.com/watch?v=NsR_X-41nkY</a>

DB SL calf raise: 2x20/leg@35kgs (very easy)

Weighted back ext: 1x10@BW, 2x10@20kgs

SL ham curl machine: 2x15/leg@15kgs

BW: 77.0kgs

Easy RDLs again today. I think I'd be good for maybe another 5-10kgs. Either way I've hit my goals for this strength phase so time to deload and move onto a new phase. Been playing around with some programs for RFD/speed. I was thinking about incorporating cleans/snatches again but I'm wary that my form is probably shit atm, given my difficulties with the FS. So I might just stick with jump squats/depth jumps. Plenty of time to learn the O lifts properly later on.

Yep good points. I think I'll continue to increase the reps as you say until my rack is strong enough to use a challenging weight for my legs. I've been holding back on them for awhile but it's time to get serious, aiming to have my FS around 100kgs by the end of the year.

Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x5@60kgs (front), 1x6@100kgs, 1x3@120kgs, 1x4@130kgs

UB

BW: 77.5kgs

Bleh...probably shouldn't have bothered with this session. Still not 100% from cold I guess. Just didn't have strength for 6-7 reps of 130kgs.

In other news, I've joined up properly with the gym that all my lifting/SVJ videos have been shot and quit my other membership at the uni. It's something I should have done ages ago but didn't get around to it. The main reason is that I was sick of doing a session at uni then travelling 40mins standing on the tram/train home. This new gym is only 10 mins from my house and I can jump in an ice bath straight afterwards rather than fuck around getting home. There's only one squat rack which was primarily why I hadn't joined, as my old gym had nine, but I realised that the uni gym had become so full of crossfit/rippetoe dickheads that it wasn't any better with more racks anyway. Plus, I can film all I want at the new gym whereas they didn't allow video at the old one. So, except a LOT more lifting footage from now on!

Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x5@60kgs (front), 1x6@100kgs, 1x7@130kgs, 1x6@100kgs

BSS: 1x8/leg@60kgs, 1x8/leg@54kgs

SL TKEs: 2x20/leg@15kgs

UB

BW: 77.0kgs

Finally got a good squat session in - 6 reps felt great, really strong, and could manage a 7th. >2xBW squat although I don't like using the 1rm calc for more than 5 reps.

If I get less than 8.5hrs sleep I'm a zombie the next day. Don't think I've got less than 8hrs unbroken sleep in a night for at least a couple of years. I'm lucky that I can just go to sleep quick and sleep heavy. I don't nap regularly but if I'm particularly sore I nap when I get home from work and it helps a lot. Wear compression tights if you nap, helps even more (can't tolerate them overnight though).