Adarq.org

Gym

Power clean: 2x40kg, 2x70kgs, 1x75kgs, 1x80kgs, 1x85kgs, 1x87.5kgs  (catch was a bit dodgy but otherwise not bad)

Depth jump: 2x5@24''

KB swing: 3x8@16kgs (the heaviest KB at the gym, tried doing it with two KBs but couldn't control them properly, next time will try with a DB)

Jump squat: 1x6@16kgs, 1x6@32kgs, 2x6@40kgs

RDL: 1x6@60kgs, 1x6@100kgs, 2x3-4@130kgs, 1x6@100kgs

Wide-grip chins: 6,6,6,6

Foam roll/stretch after

Thanks mate. They're to simulate overloading of the eccentric part of the DL jump, read some good stuff on them by Joel Smith/Raptor here: http://www.adarq.org/forum/article-video-discussion/kettlebell-swing-science/msg73641/?boardseen#new

They're pretty good, will start doing them more often.

man your gym has some girly kettlebells. i think ours go up to at least 50kg.

Yeah it's a uni gym full of average bros wanting to get huge but never getting anywhere doing bench, heavy DLs with shit form and bicep curls to failure. The KBs aren't used often lol. It can be pretty annoying for vert training exercises. No spot to do oly lifts properly and doing depth jumps is always an eternal struggle.

Jumps 2:

I tried to find an indoor court that isn't packed today, get to the place and they say some soccer club has just booked all the courts 5 mins before I walked in so that's that. I really hate the club-dominated aspect of local sports in Melboure/Australia sometimes. If you're not in a club (forking out hundreds of dollars a year) you can almost forget about using any good facilities without paying serious $$ to book courts (the place I went to today is ~$75-100/hour to book). Sometimes you can get lucky (like I have been with my jumps test sessions lately), but they really hate you playing casually and not booking. Most places are getting rid of casual shooting and you have to book if you want to use the courts. It's the same with the track I run at as well, after 3pm it's taken over by the athletics club there even if they have just a few runners going around. Sport shouldn't be so prohibitively expensive. It's probably why we're doing so badly at the Olympics at the moment haha.
  --> rant over

It was raining most of the day but I didn't want to skip a session, so I found this piece of crap ring in a park somewhere and did about 10 SVJs and 6-8 DSVJs (way too wet for RVJs). I also went for a 15 mintue jog so it wasn't completely wasted.

Completely agree with your rant. It's bullshit how stadiums try and make you pay for using their facilities. Most basketball stadiums around where I live you can get in for free though and find a spare court (I live 2 mins drive from Sturt stadium it's my local high school). But yeh I know of several other stadiums where you need to pay to play so I always just play outdoors.
With tracks in Adelaide they are extremely hard to find. The only times I've ever run on a proper track was at Santos back in high school every year for state days in little athletics and high school athletic days/state school athletic days. I did little athletics with this club called Flinders and every week we'd just train on an oval coz we didn't even have a track.

Yep it sucks. I know the obvious answer to my problems is "Why don't you just join a club?" but the simple reason is it's not worth the time and money it'd take to get what I want out of it (increased access to indoor rings or track) at the moment. Most of the time I find a way, would just be nice if it were simpler.

Jumps at 10'

5 SVJs - best about 34.5''

5 DSVJs - best ~35''

4 DLRVJs - best 37''

4 SLRVJs - best 37''

<a href="http://www.youtube.com/watch?v=wq0trNgJvKQ" target="_blank">http://www.youtube.com/watch?v=wq0trNgJvKQ</a>

Highest SL point:



Reach standing directly under ring (looks pretty legit to me):



I got about the same for SVJ and DSVJ as last time, maybe 1cm or two higher on DS but not much. I still jump-stopped too much on DL but I think my speed improved and I got wrist on rim for 37''. SLs were average, I got 37ish all four times but just couldn't get my run-up right, then I was losing explosiveness and my knees were getting a bit sore so I stopped.

Overall not bad, but not great either. It's good that I'm consistently getting what was a PR jump a few months ago, but need to be still increasing height a bit more before I can start throwing down (prob need another 1-2'').  I think I might be reaching a plateau with my current strength level. I might need to get more strength to start getting higher. Not sure. Also, I'm a bit worried that the slight pain I get in my knees after a heavy jumps session might indicate that I have weak hamstrings. Or I could be completely wrong and I just need more practice on technique. I'm still such a noob at this lol, help me someone! 

Bonus: Probably going to embarrass myself with this. If you think my DL is bad now, check this attempt from end of last year. The ring is just over 3m. It was after a track session but still pretty horrible lol!

<a href="http://www.youtube.com/watch?v=uJQ2irnr3ro" target="_blank">http://www.youtube.com/watch?v=uJQ2irnr3ro</a>

Super impressed with your 8/12 video!

Getting up their equally well off single and double leg. Is either easier for you naturally?

Keep it up!

Thanks man. I guess I'm more of a natural 1-legged jumper with my athletics background but I have improved a lot in 2-legged jumping since I started practising it more often. I like  being able to jump off either so I'll probably try and keep improving both simultaneously.

high bar?