Adarq.org

BW = ???
SORENESS = low back, right shin
ACHES/INJURIES = big toes
FATIGUE = low, which is odd because i slept terribly last night, too hot/sticky
DIET = didn't eat breakfast but made up for it just now 

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
did not bring sneakers to gym... oops

- Pogos: 4 x 20
felt okay, wasn't getting high but good GCT and started to get a little arm swing in without moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- C1: MSEM squat: 1 x 6 (~80%)
265,265 == good, pretty fast, weight was coming off my shoulders a bit at the top

- C1: jump squat : 2 x 2 (30%)
95,95,95,95 == first set was incredible, second not so much, third and fourth pretty good

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
170,170,170

- core x 3
-- hanging leg raise x 10
-- ab pull down x 10

- upper x 3
-- DB OHP 6 x 45 LOL
-- DB row 6 x 60

- stretch

can't wait for new shoes...

Yo man, can't see the link on my phone.

But wats this unrackin thing u've been goin on abt lately?
How does it help anythin?

IT WAS RAPTOR'S IDEA

try rolling them out on a tennis ball or something similar like a handball or whatever. start really gentle and if any points hurt in particular, linger on them for a few seconds. then stretch them really gently but for a long time, like at least a minute at a time. repeat as necessary. also, use the tennis ball to roll the bottoms of your feet, then stretch your plantar flexors by lifting your heel and pushing forward on your toes.

do that for many days in a row. don't push the stretch, it shouldn't be uncomfortable at all, just enough so that you can feel it a little bit.

BW = 172, fat
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low
DIET = good but should have had a snack in late afternoon

session 2 : power

- warmup
took my sweet time, lots of rollering and stretching...been a tense couple of days

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
no space, subbed DL 4 x 5 x 18" -- mostly pretty unexplosive but a few good reps

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
no space, subbed ME broad jump x 10 -- max 9' PR! (lol, first time I'd done these in forever)

- Pogos: 4 x 5 MAX EFFORT
toes hurt like shit, didn't do these

- REA squat : 4 x 3 (40%)
125,125,125,125

- MSEM squat: 2 x 4 (~90%)
285,285 -- kept same weight to work on form, feel good about it

- BSS : 3 x 3

- core
ran out of time

- stretch

So pretty much didn't adhere to the plan at all, still feel okay about this workout. Better luck on Thursday.

Quote from: LBSS on April 25, 2011, 09:27:51 pm

just bought me some nike zoom waffle racers. let's see what the hype is all about. 

Hey man, I just got nike zoom waffle racers as well.  I have the version VII.  Which one did you get?

same, the red and grey ones. they're butt-ugly but i don't care as long as they feel right when i jump.

just bought me some nike zoom waffle racers. let's see what the hype is all about. 

what happens when your jump passes 36"?

BW = ???
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low to moderate
DIET = awesome

-warm up
cursory

-RVJ x 20-25
PR?

-eat

Went to the courts behind the middle school near my parents' house. Only had about 30 minutes so I did a quick warm up, a couple of sprints and then started jumping on a couple of different hoops. Two are really low, about 9'2" and one is more like 9'7" or 9'8". Jumps were okay, approaches generally felt much better, as expected. Got 0.5-1" below wrist on one jump on the higher rim, which would be ~32-33" or around PR-level, possibly PR. So that's good. Easy double hand grabs, most jumps around base of palm or ~31". Asphalt was a bit slippery, too. Got some on film, will try to figure out how to get them off my camera.

Then I went home and ate a metric ton of delicious food.

Happy Easter!