Adarq.org

first real workout in a week at least. holla.

---

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 = none
ACHES/INJURIES = none really
FATIGUE = none

- warm up

- DSVJ x 4

- DLRVJ x ~30
major consistency prize, nothing below 31 until the very end and most 32. stopped when i had two jumps in a row around 30.5. best jumping ever with people around.

- MR 1/2 tucks 3 x 15

- jump squat 3 x 2

- MSEM squat 2 x 3
295,305,305
315,315,315
strong

- OHP 5 x 105, 3 x 115, F(3) x 125
another in the tank

- chin 5 x 5

- stretch
lazy.

so did you follow through on the cressey thing?

Thought I was gonna be at work until midnight, but a deadline got pushed back to NEXT Friday, so I hit up the gym. Forgot it was old dude basketball night so no court available and the weight room was surprisingly full for the time I got there. Decided to just roll the shit out of myself, maybe move around a bit and give myself another day. This week has sucked.

---

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 = none
ACHES/INJURIES = none really
FATIGUE = moderate to high

- SMR x one hour

- SS1: jump rope 30/30 x 3-5
- SS1: some combination of mobility stuff
- SS1 info: 4 rounds
on leg swings, none of the normal hip popping. chalk it up to digging the lacrosse ball in there nice and good.

- shoot around x 15 minutes
bend your knees, bend your knees, bend your knees

- stretch

you're winning as of right now.

no idea whether that's what did it for you, but FWIW i feel broad jumps in my knees more strongly than any other exercise i can think of.

---

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 = none
ACHES/INJURIES = none really
FATIGUE = high

- warm up

- 2-foot line hops 3 x 10s
22,22,24

- depth jumps 2 x 5

- squat 3 x 5
warmed up, hip tweaking a tiny bit. could have kept going but not this week. just called it

- BSS 2 x 10 x 90

- chin x some

- stretch

impossible is nothing:

<a href="http://www.youtube.com/watch?v=2fO1zuBCMQ0" target="_blank">http://www.youtube.com/watch?v=2fO1zuBCMQ0</a>

Quote from: Kingfish on September 24, 2011, 04:08:53 am

Quote

Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.