Adarq.org

We did. A lot of really complicated stuff happened last week that kind of "fated" us back together and we realized how stupid some stuff was and how much weve missed each other. Hopefully we can learn from that and keep building something together. I do love having all the kids back together for sure!

And its no big deal about the personal stuff. Sorry about the confusion lol

Thanks for the love guys! I truly appreciate it!

Dreyth...man I feel like they help but you have to find the sweet spot. I dont do any running box jumps after heavier weights. I feel like that may overload the muscle. I do standing at a height thats somewhat challenging but easily repeated throughout the workout. I can usually estimate that height by how springy i feel in warmups and how my top single squat or deadlift feels.

As for rest its also a feel thing. First sets can be 15-30 seconds later. Later reps can be up to a minute. Effectiveness? Tough call but my reasoning (pure feel and bro science lol) is that my ultimate goal is jumping and jumping is a ton of movement efficiency. So the more I rep 'good' jumps the better i usually jump. Reason #2 is after a heavy single or triple I feel incredibly light and powerful. So i try to capitalize on that 'supercharged' feeling and push my body a little.

My tired seems different but it may be  my adhd chemical imbalance. I have a great 'second wind'. I'll get "tired" a few mins into a workout (usually in warmups around when i begin a quick 5 min static stretch) and then after a short breather I just go. Se thing happens in games so I try to offset it by warming up til i hit that small hurdle then when we tip off...Im good all game. I actually feel stronger and bouncier most games in the 4th quarter than i do in the first. Im weird i know

Oh side note: "heavy" front squats make me feel stupid explosive. The box jump after my PR FS was insane compared to earlier reps. Just a ton of quad 'power'. Think maybe programming a progressive FS overload into my routine may help me.

Glad to hear that Chris.

Guided the wifey through a hamstring workout today and messed around with some back work a little to see how I felt. Surprisingly, I felt pretty good even if I bacled off a few lbs on lifts compared to normal. Weighed myself afterwards...180.2 lbs. How the hell? I just started eating sparingly this AM after close to 48 hours of suck. Oh well. I'll take it! Plan is to ramp it up tomorrow and Sunday and be full bore by Monday for squats.

unintentional athletic anorexia skwaaaad 

Saturday (yesterday) went to the weight room to do some speed work and basically warmed up and did a ton of jumps and skipped all weights. BW was 174.8lbs. After about 25 mins of box/depth/lateral jumps, some ankle hops and leap ups I felt some fatigue but also had that 'loose springy' feeling. So i did 5 2 step ME jumps at the duct work in the ceiling  and called it quits. Previously  (last month lol) I was to my palm just barely on the duct (bottom edge of duct is 10'8" I measured lol). Yesterday I barely grazed it on jump 1. Got finger tips on jump 2 and 3,4 and 5 were 2nd knuckle area. Means Im down a little but not too bad IMO. 2 steps isnt a lot for me so Im quite happy to jump 41ish inches given the shitty weeks Ive had. Quit while i was ahead (trying to be smart here) and went home.

Today....dropped by the court to shoot before a haircut and date. Handle is ok, jumper is a tad off (short, probably due to lack of reps). So just shot around, no real warmup for 30 mins until i broke a light sweat. Dunked a few times off various plants on the 9'6" side goal (RL my normal plant had some soreness in my right knee. LR always feels weird outside of a game lol and i seem to somehow be progressing my SL jumps because they felt almost as easy) and then said hell with it...went to the regulation goal. 2 step dribble dunk and I killed it. Again with both hands. Hmmm. Timing was off on lobs but a weird bounce feeling was there. Not my normal 'spring' but I had a TON of pop from my ankles it felt like and my plants were very smooth and upright. Normally I dont feel like i ever finish jumps (good ankle power) so I think the high volume hops helped?

Anyway... thats where im at now. Debating heading to due light chest and shoulders in a few. Dont want to wreck the jumper tho before Wednesdays game.

Back to rec league action last night! Got another W and man i missed playing lol! 3 weeks off feels like an eternity. Was semi worried because my body weight was down so much. Afraid id hit a wall energy wise or be weak and get pushed around. Good news....neither happened lol! Better news... Im way quicker and more explosive SL jumping. Like...large noticeable difference.

In layup line i was not going all-out  (duh) and I was wrist on the rim doing layups off 1. Easy lil two handers off 2 feet. Got me excited. Played 2nd and 4th quarters only because we were easily the better team but they kept it close (got it down to 4 at the end of the 3rd) before we won going away by 19. Had a volleyball spike style block in the 2nd and a nice up and under reverse and 1 layup. Went up and their big (6'6" ish) grabbed my right shoulder so i went other side and laid in lefty. I know i was up because my hand was still on the backboard when I finished but the guys said i was still palm at the rim height on the other side. Surprised me off 1. Then in the 4th I had one of those moments... shortly after I was tossed the worst off glass oop ever (smh...and it was from my best friend oh usually is desd on point lol he knew as soon as he threw it it was high af. still tried to get it but i jumped from the 3rd hash and still watched it go over my head lmao) I snagged a defensive rebound spun to go up court and their pg tried to reach in. Well, I snatched back on him and he semi stumbled because he was reaching hard then decided he would press up on me. Mistake, I took it personally...gave him a spin move and little cross and he backed off. Jogged the ball up court and hit him with a cross over at the 3 point line. All i knew was he completely disappeared from my peripheral and the lane was vacant... I cocked back and destroyed a 1 hander as some guy tried to recover help side. Nice dunk but not really a poster. I heard a few ohhs and 1 oh shit when i crossed dude but it got good after I dunked lol! Turns out when i hit him going right to left on the cross it was so quick he got froze completely....then turned the wrong way and just stood there after I was a full step by him. So happy i got a nice dunk in this league!!!

Bottom line...Im going to cut back on upper body stuff a little and try to maintain this 173-175lbs weight.

Hit the gym at weighed in at 173 even after a snack and did some speed work. No weights.

Deadlifts tonight!

Oh also had a 2 hand tomahawk post game that was easy/clean off 2 steps post game. Just wanted to see considering how i felt in game. Dont think the weight loss has hurt vert more than an inch  if that.