Adarq.org

first workout of 2012. happy new year, y'all.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = 172
SORENESS = hamstrings
ACHES/INJURIES = left toe
FATIGUE = low

- warm up

- one-on-one knockout x12
played to 10 against a friend, got my ass beat. doesn't help that he actually, you know, plays basketball

- jumps x 15
mixed some SLRVJ in there because same friend came out and jumped a bit. he's a single-leg jumper and was amazed at how much higher i get off of two. jumped okay considering legs felt pretty lifeless, mostly around 32.

- MR half tuck x 10(ME),20,20

- squat 5 x 275,275,275

- OHP 8 x 95,85

- stretch

THANKS LOOPIE!  

2011 was an okay year. progress has been pretty damn slow although it picked up over the last few months of the year. traveling doesn't help because of the detraining but it wasn't so much after all -- maybe two months total. i'm still at least 2.5-3 inches away from being able to dunk off a lob. but i set some PR's and i'm stronger and can jump higher now than ever in my life.

i'm a bit fat at the moment, probably 11-12% where i've usually been around 9-10%. i can still see my abs but only in the right light. obviously, i'm still not actually fat by any means. when i look at the other people on here with more or less my profile -- not super athletic naturally but dedicated and patient -- it seems like my best course of action is just to get stronger. that means building my squat while continuing to jump frequently to maintain and improve movement efficiency. it also probably means sucking it up and gaining a bit of weight on purpose. if i got up to 180 over the course of the next 2-3 months while pushing my squat on a relatively high-volume routine like smolov junior (hey dreyth!), then cut 5-6 pounds of fat and was walking around at 175 at 10% bf, instead of 170-172 at 11-12%, i could see a big jump, no pun intended.

TLDR version: here's what i'm thinking for the next two months

WEEKS 1-3
Monday: jump + squat 3x5 + upper push 2x8
Wednesday: jump + squat 3x5 + upper pull 2x8
Friday/Saturday jump + squat 3x5 + upper push/pull 2x8

WEEK 4
Monday: jump + squat MSEM x6, squat 2x8 + upper push 2x8
Wednesday: jump + squat MSEM 2x3 + upper pull 2x8
Friday/Saturday: jump + upper push/pull

WEEK 5-7
MWFS: jump (low intensity OR low volume) + Smolov Junior + upper push OR pull 2x8

WEEK 8
Monday: rest
Wednesday: jump test + squat test
Friday/Saturday: jump + squat easy 3x5 + upper push/pull

weeks 1-3 would start easy (squat's gonna be 3x5x260 today) and i'd try to add as steadily as possible throughout. same obviously goes for smolov junior. jumping will probably take a hit, but that's okay if in the long run it's higher. after week 8 i would reevaluate, especially w/r/t any weight/fat gain.

thoughts, anybody? lance? vag? kingflush? dreyth?

detraining + family + drinking + great jumps = successful holiday

tyler david eckstein wes welker lewis, the great white undersized hope.

I'm used to doing more than 3x5 everyday. I did 4x5 2 days ago during Smolov and that was only half the workout. If I fail Smolov miserably, go ahead and talk shit. Just at least give me a chance, fuck.

that's not how it works when you ask for advice. i'm not talking shit. but that's the problem, you asked for advice, it was offered to you, and you rejected it out of hand as if you hadn't listened to any of the arguments, because you assumed the responses were personal attacks.

like i said, best of luck with smolov, i hope it works out for you. but given where you are in your training life, i think it's fucking retarded for you to be doing anything but a simple linear program.

Well, the way I see it is that Smolov was designed to give big gains in a small time frame. Yeah, so was starting strength and whatnot, but I'm up for a real challenge. It's more of a mental test for me as it is a physical test. When I'm done? Maybe I'll do it again? Maybe I'll do something more jump-related.

If by me completing Smolov will be detramental to my training. Speak now. Otherwise, I don't see why you're not encouraging me.

that's exactly what lance and i just said. if you want it spelled out: it will be detrimental to your training.

up for a real challenge? do three sets of five squats three days a week, adding weight as often as you can while maintaining strong form.

THe real argument is - should you try to jump with the weight as if you're jumping in a squat. The toe-to-heel terminology is a bit confusing.

I don't have research whoever asked me for that. I'm merely stating and sharing my opinion. As I mentioned, it would be fun to see research on this, all I have is empirical evidence so far. Furthermore, I did not mean to state it all as fact. But hey if someone really would like to provide research to readily refute this, go ahead I'm all eyes and ears. Has not come forth as of yet

Steven - learn so spell ditto correctly. I'm sorry I offended you you take things like a little bitch does.

strong, strong use of the word "empirical."

perhaps learn to spell "do" correctly when correcting others' spelling.