Adarq.org

nah, it is. that's what a roman chair is in my mind, too.

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

____________________________________

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.

we are the same weight now. will be interesting to see where you're at with squats and jumps once you get back on the wagon.

Well I had a little mini jump session today while shooting around and I can tell you that my SVJ is about 30'' (barely grazing 10'), and DSVJ is about 31'' (touching the ring). So I have definitely lost height but not as much as I thought. Plus this time around it's less daunting because I know I've improved on it in the past. Squat has probably dropped a fair bit but again, I know I will get it up eventually. I'd love to be at your level with the same weight, I think that would give me enough strength to get up pretty good.

_________________________

As noted above, had a few jumps today. Just a few SVJs and DSVJs, no running jumps yet. My knee feels fine atm. I'm going to play a game tonight just to give it a final test, taking it real easy though. Limiting my minutes and also really gonna adjust my playing style to basically ground-bound defender, forget about rebounding and pass or take open jumpshot on offense, won't drive too much. I don't care if this pisses off my team. 

Well I played basketball a few nights ago, good news is my knee didn't give out or anything and felt fine the next day. But I am seriously deconditioned for ball atm. I nearly rolled my ankle twice and the next day I just felt really sore. I'm not going to play again for awhile I think. Need to get strength up and get my body used to the shock of jumping/landing again.

You're intentionally not locking the knees up at the top?

I was wondering if you do it on purpose. Some people have this idea of "not locking up at the top". I'm pretty much the other way around, I put emphasis on locking up since that's what really creates the maximum amount of muscle contraction and "finish", like in a jump. Plus the VMO seems to be better activated.

looks okay, although the bar comes forward a little and you end up with your weight on your toes. if you look you can see your heels coming off the ground a bit. try to keep weight evenly spread on the foot. best cue for me for that is good old "spread the floor".

Cool, thanks for the feedback. Haven't really noticed that while I'm doing it so glad I took a vid. Will work on it.

Looks fine.  Some ankle flexibility or oly shoes would probably make it perfect and give you a bit more depth.

Thanks man, and yes, oly shoes are definitely on the to-buy list.

Gym:

Foam roll warmup/activation etc.

RDLs: 1x8@40kgs, 3x8@70kgs (easy)

Core: Roman chair (Unweighted - 2x20//9kg med ball - 2x10)//Side planks 2/side@30sec

Pullups: 5x6

BW: ~80.5kgs

Weight loss is slowing down now but that's OK. High protein + cutting down carbs to 150g has worked well without being too onerous. I'm not tracking my diet any more (too much work), but now I've done it I kind of know how much to eat and what to eat to stay around the same level (of course when I start doing heavy strength work I will raise my carbs again).