Adarq.org

Week 1 - weights#2

Push press: 5,4,4@110lbs

Squat:3x6@265lbs

Dumbell Unilat calf raise: 3x20@60lbs

Jump squat: 3x15@45lbs

Week 2 - weights#1

Clean: 5,4,4@110lbs (intended to go heavier but sore wrist)

Barbell step-up(12''): 2x6/leg@220lbs

Dumbbell calf raise: 2x20@72lbs

Jump squat: 2x12@55lbs

P.S I've also been doing upper-body stuff with these sessions, usually either two push/one pull or vice versa (e.g. bench/preacher/seated row when doing push press or bench/shoulder press/lat pull when doing cleans)

Oops been a bit slack journalling. Anyways it's been training as usual:

Week 2 - weights#2

Snatch: 4,3,2@115lbs

Squat: 1x6@275lbs, 2x6@320lbs

Single Leg Calf Raise: 2x15@72lbs

Jump Squats:2x15, 59lb

Week 2 - plyos#2

Short 30-40m sprints x4

30m bounds: LRLRLR, LLRR, LLLRRR, LLLL, RRRR

50m: LRLRLRx2

Hurdle hops: 4x6

Pogos:3x50

Sunday - 3hrs Basketball, dunk attempts in between first few games. I feel I am getting so close to getting a basic one-hander off SLRVJ, maybe 2'' before I can throw it down clean rather than rattle them in or clang them off the back off the rim, very frustrating.

Ehhh...went to a ring today for some jumps but legs were just not there...ankle was a bit sore still and my left knee just keeps buckling a bit before take-off and it was really limiting my jump. Went to the gym afterwards and just did an pretty easy overall workout to get my legs sore + some upperbody.

Low-intensity DLs: 2x8@55kgs, 2x6@70kgs

Squat: 2x8@100kgs, 2x6@120kgs

SL calf raise: 2x15@32.5kgs

Bench:1x8@60kgs, 3x6@90kgs, 1x4@80kgs, 1x4@60kgs

Seated row: 1x8@45kgs, 1x8@55kgs, 1x6@70kgs

45 deg hyperextension: 3x10@16kgs

Tues - bball and a track session

I think I'm gonna adjust my training a bit - been doing a lot of bounds and I think they're doing their job but I'm worried about the stress on my knee on take-off, it's feeling sore after I jump and kind of buckling a bit whereas before I started doing a lot of bounding it didn't so much. Gonna adjust it to 1x bounding and 1x general plyos session like I used to do while keeping the weights the same.

Track

5x50m sprints

3x8 tuck jumps

Depth jumps @ ~20'' - 4x5

then game of basketball later.

Sunday - jumps/plyos

30m Bounds: LRLRLR, LLRR, LLLRRR, LLLL, RRRR

6 2-step DLRVJs at 10'

5-6 SLRVJs

Monday - gym

Clean: W/U set, 5,5,5@55kgs

Squat: 1x8@70kgs, 1x6@110kgs, 2x6@130kgs (felt really easy)

SL calf raise: 2x20@37.5kgs

Jump squat: 2x15@15kgs (very light, took it easy due to right knee soreness)

Jumps session at ring/vertec

6 SVJs (Best:31'', 1'' off best)

Then just did heaps of jumps at 9'11'' ring, got some pretty good SLRVJs in, one I think was around 34.5''!. Video to come.