Adarq.org

24 Nov 2010

Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...

Perhaps...you're tired!

Helpful video, fatass.

warm up
foam roll legs and back
core stretches

work
run @ easy pace x ~41:20, 4.45 miles

cool down
stretch

Felt like absolute shit, like my legs were filled with concrete. Form felt awful and inconsistent, breathing was easy but HR was too high. Bizarre run. Didn't help that it was pretty windy. Had to stop about 1/2 mile in cause my tibia was starting to tweak. Massaged it for a bit and it was fine.

Dumb question: Would this work on a GHR? My guess is not, but we don't have that fancy bench at my gym so I figured I'd ask. Maybe a swiss ball...

IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout.  This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue. 

This. As long as the surplus is still there and you're getting enough protein and doing the heavy work, a bit of light cardio can only be good.

I'd add that it's important to stretch when you're done, too.

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
foam roll
stretches
jump rope

work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25

cool down
stretch

Yeah I think Charlie Francis (RIP) would have an aneurysm if he saw 8x80 recommended as a way to build explosiveness and/or speed (EDIT: Except for someone already highly trained and already well into their training year). Seems pretty retarded to me.