Adarq.org

But first, a twohander of the dribble. 

Yeah, I'm with my twin on this one. If you're going to deny your destiny, at least get this.

Yeah, I have a bit of hypermobility in my knees: they go back a bit too far when I extend them fully, as in, you know, an explosive triple extension. The extra poundage just got to me last night, I think. SI joint is hypermobile, too. I can put my palms flat on the ground with my legs straight. That doesn't seem to affect anything, though, just saying.

Yes. Right hip is buggin and left knee tweaked during the jump squats but this workout felt very good.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot hoops -- hot and cold
core stretches fast

work
tuck jumps x10
pogos 2x10
15y sprint x4
1-step jump x15*

REA squat 2x3x95
jump squat 3x3x95
squat 3x2x285 -- first rep was awful but rest were pretty good
OHP 3x5x95 -- super light but hadn't done these in a while, so
chin 3x10
core circuit x3, no rest between exercises, 60s between sets
--Pallof press x10x80/ea
--crunch x18x45
--leg lower x12

cool down -- took about 35 minutes, felt great
foam roll
stretch

*These felt as good as jumps have felt for me. Was consistently hitting 30-30.5, when last workout I think I might have hit 30 once. I was just amped for them at the beginning and got a knuckle on the rim on my first jump. I think the sprints helped with that. Dropoff was pretty clear after about the 12th jump, but that's okay. Will get better as work capacity improves.

I wonder what it would be if everybody was to post porn dreams so to speak... but heck, I won't because they're wayyy to twisted to be posted

You mean other than your fantasy about your mom sucking on a lollipop?

In Atlanta for work. Thought I was gonna have time to work out down here but they've got us planned down to the god damn minute. Oh well.

Yeah no rush. Everything comes to those that wait and work their nutsacks off in the meantime.

Fixed.

Yeah but your genetic is much better than mine in terms of strength gains. You increase your squat by 100 lbs in 2 days and say it's "normal stuff". So probably, regardless what you'd do, you'd still gain much faster than me.

I don't know, 3x5 sound like way too low of a volume, only 15 reps, for someone that doesn't play or do anything else in this period of time except lifting. 5x5 could be pretty good though.

3x5 is not too low a volume to start out with for the major exercises. If you're eating enough calories and getting enough protein, you'll grow on that for sure. But again, what I think we're both saying is that you don't need to think so hard. Pick a rep range (3x5 or 5x5 or 3x8 or whatever you want) and a couple of major exercises and just progress on those. For example:

Workout A
squat 3x5
dead lift 1x5
bench 3x5
row 3x8
weighted crunch 3x15

Workout B
power clean 3x5
squat 3x5
BSS 3x10/each
overhead press 3x5
chin up 3x8
hanging leg raise 3x15

ABABABABABABABABABABABABABABABABAB until you stop progressing. If you want to do some assistance (e.g. calves or arms), just throw on a couple sets of 12 reps at the end, or even one set of 15. If you want to keep doing some jumps/sprints/plyos, throw them in after your warm up and before the lifts, but keep volume and relative intensity low (no depth jumps).

EDIT: Added power cleans.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

soleus sore/dead on both sides. energy was low because i didn't eat enough today. dumbass. gonna go eat a bunch right now.

warm up
shoot hoops -- rough start but then money
core stretches
random KB swings

work
1-step x15ish -- mostly shitty, 29-29.5" dude who was also using the court pointed out that I was stepping out with my right foot rather than straight forward. corrected it and gained an inch automatically on the next jump. then back to meh.
2-step x5ish -- meh
tuck jumps 2x10
pogos 2x10

squat 3x5x265
DL 5x325 -- I think this ties a rep PR
bench 3x5x195 -- easy
BOR 3x8x155 -- not easy
circuit x3, bit more rest than usual so quality was higher. smart move.
--BSS 12x110, better depth than the other day
--DB OHP x8x40/ea
--crunch x15x45
--chin up x8, much better than the other day

cool down
stretch
lie still
stretch some more