Adarq.org

Gym - GPP phase (few days ago):

Foam roll warmup/activation stuff

RDL: 1x8@50kgs, 3x8@70kgs

Leg curl: 3x8-10@heavy

Core: V-swings on roman chair (3x20,18,16) // Decline situps (2x10)

Dips: 3x10

BW:~82kgs

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Gym - GPP phase:

Foam roll warmup/activation stuff

Pogos: 3x20

20'' box jumps: 3x5 (2 min rest between sets)

Squat: 1x8@60kgs, 3x5@80kgs

TKEs: 2x25@12kgs

Pullups: 5x6

Core: 3kg med ball crunches (2xF)

BW: ~81.5kgs

Weighed myself this morning and I'm a bit under 81kgs dry, which is good. My suprailiac caliper measurement has gone down to ~6-7mm. I think I'd like to get to around 79-80kgs before I move onto strength work.

My knee is feeling pretty great. There's no discomfort anymore when flexing the quad hard with a straight leg. I'm tempted to say it's fully recovered but I need to wait and see how it responds to more dynamic movements. Box jumps and pogos have been OK.

I'll also put up a squat form check video next time I squat. I'm 95% sure my squatting form wasn't the reason I got this problem (most likely basketball on top of track/jumping) but I want to be 100% confident in my technique before embarking on any 2x-a-week squat phase.

Um... does the "roman chair" mean the same thing to everybody?

Nah I use one that looks like the one the girl is using in this article:

http://www.6packworkout.me/tag/roman-chair-exercises/

Nice work on the body comp. You seem to be a meso.

Thanks man, yeah I guess I am pretty lucky that I have a fast metabolism and it doesn't take me months to lose a few kilos.

Gym:

Foam roll warmup/activation exercise

TKEs: 3x25@light weight

Pullups: 5x5 (weak)

RDL: 1x8@60kgs, 3x8@80kgs

Core: Weighted front/side situps (2xF/direction) // Side planks (2x30s/side)

BW: ~83kgs

Gym:

Foam roll warmup // usual activation stuff

BB calf raise: 3x20ish@70kgs // Seated calf: 2x20@25kgs // SL DB calf: 2x20/leg@20kgs --> Didn't really feel anything from this, probably need to go a bit heavier.

Incline sit-ups: 3x12-14 // Hanging leg raise: 3x10

Also did a bench strength test to see how my weight loss (see below) is affecting strength. Did 8 reps at 90kgs and 5 reps at 100kgs with pretty good form so my UB strength hasn't dropped too much.

Body recomp: Dieting is going well. Bodyweight is now low 83 kgs (morning weigh), and I've lost ~2'' off my waist since cutting carbs down to <150g per day and ~200/day calorie deficit. I got some Accu-measure BF calipers two weeks ago and have been practising with them a lot. I've got the technique down pretty well now in terms of getting consistent measurements. Two weeks ago I was around 9-10mm at the suprailiac and now I'm at 8mm so I've lost a bit of body fat. I've probably lost a bit of muscle along the way because losing ~4kgs in about a month is pretty fast (maybe some water weight as well but I have been drinking the same as usual, ~4L/day) but I don't feel my strength hasn't dropped too much.

acole's one looks sick. I want a vertec. Time to hack one up but mine will be a quick half assed effort.

Thanks man, be prepared for lots of "wtf is that?" comments from family and friends   .

Gym - GPP phase:

Foam roll warmup // Activation: Leg curl hold (2x10@15kgs), Back ext holds

RDL: 1x8@40kgs, 3x8@70kgs

Back ext: 3x10@5kgs

Core: Standing side crunches (2x10-12/side@28kgs) // Ab pulldown (4x8-12@65kgs) // Roman Chair Side lifts (lift legs from left to right in a V-shape)

TKEs: 3x20-25@lightweight // SL Leg press: 1x8-10/leg@70kgs

Dips: 3x12@BW

My evolving GPP plan is to separate squat, RDL and calves into one day a week for each with some random assistance work. Once I've done that for a few weeks and my knee is feeling good (which it is), will start to do a very low number of non-gym exercises like hill sprints, light pogos, box jumps and maybe some HIIT cardio stuff. Nothing too intense.

Basketball starts back next week and I haven't decided if I will sit out yet  . It's hard because I really like playing and even just watching gets me excited and wanting to play. But I know I should probably skip this season (about 10-12 games depending on finals) for the sake of my body.

Check this thread out, might be of interest: http://www.adarq.org/lancests-performance-blog/force-vector-test-svj/

You're probably overwhelmed with choice atm, so my advice is to pick something and stick with it. Anything by Kelly Baggett (VJB, Flying in Four etc.) or Kingfish's recommendations would give you some good gains to build on. Just pick one, train consistently for a few months and see how you progress.