Adarq.org

basketball league has started up again, so no court access. damn it.

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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 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.

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BW = ???
SORENESS = none
ACHES/INJURIES = left elbow
FATIGUE = low

- warm up

- depth jumps 3 x 5
meh, third set best

- MR half tuck 3 x 15

- jump squat 3 x 2 x 95

- MSEM squat 2 x 3
295,295,295
315,320,320

- stretch

- shoot around a bit

- DLRVJ x a few
considering it was end of the workout, pretty okay, easily getting a knuckle over the rim.

I like series movies, so Star Trek TNG takes the cake, by far. Then it is Fresh Prince of Bel Air and Prison Break.

negged because these are not movies.

diet and sleep sucked this weekend, through lunchtime today. was violently sick on monday morning. kind of confused about it, as this is the second weekend in a row that i've had bizarre severe-hangover-like symptoms despite moderate drinking. it's not really like a hangover, either, the headache and nausea just feel different and last weekend was different from this. very weird. discipline has been poor in general, time to refocus. can't blame work anymore, that beast of a proposal is behind me and i have control of evenings and stress levels again for the most part. more foam rollering, more sleep, more veggies, fewer sweets, more sleep, more stretching, fewer sweets, more protein.

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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 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.

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BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up

- sprints 2 x 10y

- DSVJ x 3

- DLRVJ x ~20
didn't feel great but it seems as though my baseline "meh" day has gone up 1-1.5" from where it was even a month ago. so that's good. was around 31-31.5 for most jumps.

- MR half tuck x 20,15,15

- jump squat 3 x 2 x 95

- MSEM squat 2 x 3 x 315
felt good so went for the third plate, do not regret it. strong except for the last rep, when i lost focus. must work on focus. shooting free throws is a good way to do that.

- OHP 5 x 115, 3 x 125, 1 x 135
lol

- shoot around to cool down a bit
meh, ended with 38/50 FTs, which sucks even by my standards. oh well.

- stretch

i am interested in computational biology because i don't know anything about it. link please and thanks. 

Jumping with bands put five inches on my vertical in under a month. Worked way better for increasing my speed than weightlifting ever did.

I'm far from an expert on this, but from what I can tell weightlifting is more a way to demonstrate existing strength and speed than it is to build it. I bring up my shitty build for weightlifting because I suspect that people who are built to move more weight with the clean and snatch are likely to get more out of it than long-armed people like me. But that is only a suspicion based on observation and experience and I'm not suggesting anyone take my word for it.

But yeah, I spent a couple years trying to use weightlifting to jump higher and run faster with zero results. I then spend a few weeks jumping with bands and put inches on my vertical. But I do love weightlifting so it's hard for me to let it go entirely. I love the idea of a day with snatches, cleans, jerks and front squats. I just don't know if it would be as productive for me as jumping and sprinting.

interesting, thanks for the thoughts. i'm pretty sure others on here have had similar experiences with jump squats vs. oly variations (kingfish comes to mind).

two questions:

1. why the switch to bands? your form on the oly stuff is good, you clearly have the mobility for it (still in awe of those CG OH squats  ) and, as you say, it's great for speed and mobility. jump squats are okay but i think the oly stuff is better. i'm trying to move that direction myself but my shoulder mobility and form are limiting so far.

2. on the heavy day, have you thought about doing something like MSEM instead of just the one single? adarq has an article about it, just search the forum for "maximum strength effort method".

---

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 = left acromion process tweaking during setup for squats...wtf?
FATIGUE = moderate

- warm up

- line hops 3 x 10s
21,23,22

- DSVJ
bad

- DLRVJ
awful, bagged it after one jump. not worth it when my legs feel that heavy

- depth jump 3 x 5
bad

- squat x 5,5,10 x 265
felt good, lost focus on the last couple reps of the last set but it was still easy

- chin x 5,5,5,5,8

- dip x 10,10,8

- stretch

meh. shitty workout. whatever.

like rip?

Get the vid and lets compare the jumps.

dude rip jumps 50, easy...