Adarq.org

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

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 -- solid until people started showing up, lol
basketball court was open but the volleyball people were starting to gather, so I just went straight into:
1-step VJ x~12-15, more consistently ~30" than the other day, felt better
2-step VJ x~5, no improvement over the 1-step, except one or two; still felt better than the other day

then

warm up cont'd
foam roll

work (60s between sets, 120s between exercises)
tuck jump 3x10
pogo 3x10
ice skate 2x10
RFI 3x10s (L 42, 42, 40; R 42, 44, 40)

cool down
stretch

On to the "power" phase...

Quote from: ARowe on October 18, 2010, 02:33:19 pm

Quote from: adarqui on September 30, 2010, 06:29:01 am

doggy vert

http://www.youtube.com/watch?v=ljRayHV6Di8

If I were there I would have yelled "GET THAT SHIIIIIIIT" right before his run-up. 

I thought that video was going to have something to do with cows.

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=26538637

Quote from: LBSS on October 18, 2010, 08:12:46 pm

jog x3.6 miles at easy pace, about 30 mins

stretch

Such a perfect night for running. I feel great.

nice!@$!$

Yeah, dude. Nothing feels quite like falling into a smooth cadence at an easy pace. There's something hypnotic and relaxing about it. Plus my second-day DOMS from the BSS is better than it would have been thanks to the running and the nice stretch I did afterward.

Supposed to rain tonight, so I may have to sub some gym exercises in for the sprints and running jumps. Gotta give some thought to that today, want to have adequate volume so the workout is kind of comparable to what I would do outside.

Something like
jump rope x whatever, mix in double unders
RFIs 3x10s/ea (count contacts)
ice skaters 2x10
pogos 3x10
tuck jumps 3x10
drop step jumps x15-20

core circuit

Thoughts?

Glutes are sore today. No surprise there.

In other news, I think I'm going to keep bench, BOR and some other work in there on SP days just because the frequency (1/3 workouts) doesn't seem like enough to progress on those exercises and I don't see any reason why I shouldn't be. Progressing, I mean. Nothing grindy or too draining, obviously. The main focus of the workout won't change, I'll just add some upper body and core stuff after the jumps, REA squats and jump squats.