Adarq.org

AN ELITE ATHLETE IS SOMEONE WHO COMPETES IN ATHLETIC COMPETITION AT AN ELITE LEVEL. THE END.

Squats looking strong LBSS.  What's your primary goal at the moment?

thanks clarence! primary goal at the moment is squat at least 345 tomorrow. that would be just over 2x the heaviest i've ever been (~172).

then i'll be gone for two weeks. beach with family next week, then home for less than a day, then mozambique for a week-ish (it's really 4 days of travel and 4 days on the ground) for work.

then, back to greater emphasis on jumping, with the hope that i can convert my new strength into a little more power. this will mean a lot more jumping and jumping assistance type stuff, plus some power snatching. smolov has been fun (srs) but i want to be able to dunk. that means not beating myself up with crazy squat volume.

now that you've got me rolling, here's a potential plan (borrowing heavily from ARowe's). comments welcome:

workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
- DLRVJ x 8-10
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- upper/core
- stretch

workout 2: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- depth jump 3 x 5
- ME bounds, vertical emphasis 4 x 8-10
- ankle hops 2 x 20
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 3: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 10-15
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ x 5-10
- DLRVJ x until tired

workouts to be 3x/week with a day of conditioning in there somewhere. conditioning could be easy tempo sprints, biking, jump rope intervals, whatever. low intensity, moderate volume. plus stretching and SMR.

called it.

too embarrassed to post jumping videos. GOD is that shit ugly. here is me squatting 5 x 285 on saturday. fun starts around 0:28

<a href="http://www.youtube.com/watch?v=YeSgJQwM8g0" target="_blank">http://www.youtube.com/watch?v=YeSgJQwM8g0</a>

also i'm too dumb to figure out why it's not showing the right title. whatever.

---

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

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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

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

---

BW = ???
SORENESS = a little bit inside hips
ACHES/INJURIES = left elbow and shoulder once i started squatting, right big toe
FATIGUE = low but mild cold

- warm up
extra rollering

- DSVJ submax x ~20
focus on boom-boom landing, rather than flat landing

- squat 10 x 3 x 300
went like this: 3,3,3,1+F+2,3,3,3,3,3 == failed after first rep of fourth set because i lost concentration because of the god damn elbow/shoulder pain. finished my sets, though, so a nice even 3000 lbs lifted.  

- stretch

was planning to do chin ups and dips but decided to take it easy on my left arm. now it's rest, rest, rest, test. come on, 345.

also, it looks like i'll be going to mozambique right after i get back from the beach, but only for like a week total, including travel. kinda wack, but hey, i've never been to africa. so that'll be cool.

yesterday afternoon. no workout today because i have to go to baltimore. will push to tomorrow, then three days' rest, then test on friday.

---

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

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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

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

---

BW = ???
SORENESS = low back/upper glute area
ACHES/INJURIES = toes but not as bad 
FATIGUE = low but mild cold

- warm up

- sprint x 10y
2 @ 60%
4 @ 90-95%

- DLRVJ x 15-16
still pretty bad but not nearly as bad as the last few workouts, a couple of halfway decent jumps. got some video, still not attacking well. will try to post later.

- squat 7 x 5 x 285
hard, best set was 6th set

- stretch

beast.

---

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

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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

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

---

BW = ???
SORENESS = low back a tiny bit
ACHES/INJURIES = right toe FFFFFFFFFFFFFFFUUUUUUU
FATIGUE = low but i'm coming down with a cold, so there's that

- warm up

- depth jump x 5

- DLRVJ x 6-7
pretty awful

- squat 5 x 7 x 270

- SS1: chin up x 9
- SS1: dip +30 x 9
- SS1 info: 2 rounds would be laughing if that weren't so sad

- stretch

TWO MORE WORKOUTS