Adarq.org

Lol! Yea sounds like a shitty situation. We try to divy minutes up evenly (or to what you prefer like one if our wings likes to play 15-20minsat because he can give 100% for that long and hes done) but if you're hot you stay in lol!

Sat Feb 23 2013

I'll just say this now...this workout sucked


Bodyweight at 179lbs Sat morning. 180 pre lifting. 
Energy/CNS: shitty.
Injuries/fatique: zero

RDLs:
225x5 275x3; 275x1 325x1; 325x1 345x1FAILED. Tried something new with the two sets, did them off a 4" box and holy hell it crushed my p-chain. On the last single I could barely move the 345, decided to drop it rather than hurt myself. After the season I'll definitely be using the deficit deadlifts on my worksets!

Squats:
225x5 275x3, 325x1 345x1, 365x1 275x3. Did the squats near the end of my workout to try and let my p-chain recover a little, didn't help, the 365 felt like a ton out of the bottom, definite struggle.

depth/box jumps (series):
6 total sets

Jump squats:
5x2 (50lbs); 5 at BW

kettlebell swing:
12x1 w/ 45lb bell.

Ham curls:
100lbs 5x3

Calf raises (500lbs):
8x3 (holds at top/bottom)

Spent a few minutes doing core exercises and jumping.


Couple of things to note: 1. My BW is wayyyy down this week, I attribute this to the 72 minutes in my two games and no lifting during the week. 2. I got in the gym late (midnight) and my CNS wasn't very excited. 3. I ate like crap today which may have had something to do with my energy levels (didn't eat 'unhealthy' minus a bowl of icecream just didnt eat enough). 4. While my strength seemed down tonight my quickness/transitions in the depth jumps and bounds were much quicker, probably due to playing more.

So lots of info to process, at first glance I need to eat more/better and I may be dropping some weight on the lifts not only to keep me fresher for games but also because I'm down a little on strength. I'll be happy if I can squat 365 and RDL 325 post season. I'll build more from there and be stronger next season.

Well, our game with the #1 team got moved back for some reason, now were playing some other team. Also forgot to mention something and idk why because Ive never done it before. I was able to grab rim jumping off my right leg (left hand rim grab), regular SLRVJ style. I've tapped it a few times but never grabbed it off that leg.

Sat March 2, 21013

Bodyweight still down, 180 in the mornings, 182 preworkout.
No injuries but a bit of fatigue as i go to the gym very late again. CNS was probably a 6.5/10.
 
Tried something new with the squats and RDLs. I've been saying I felt slow in my plant for awhile now so I talked to a couple guys and they suggested the use of chains or bands to force me to 'finish' each rep rather than let momentum carry the weight. So I picked up some resistance bands, 100-120lbs of total resistance at the top ROM supposedly, so add that to my squat and RDL numbers at the top. I definitely felt a difference and it attacked my muscles differently for sure. Another positive is it forced me down faster in the squat which I feel loaded my muscles much more like a jump would versus me slowly lowering the weight and exploding up. Very nice. 

Squats:
135x5 185x5 235x3' 255x2 275x1 295x1 305x1; 135x5. Could feel the bands coming into play around just above parallel, really felt them at the quarter squat position up. 

RDLs (4" deficit):
135x5 185x5 205x5; 225x2 245x1 265x1; 265x1. Didn't feel the bands as soon on the RDLs, going to experiment on different mounting positions. Felt them a lot just before lockout but not as much on the way up as the squats.

depth/box jumps (series):
8 total sets

Jump squats:
5x2 (50lbs); 5 at BW

kettlebell swing:
12x2 w/ 45lb bell.

Ham curls:
100lbs 5x2

Calf raises (500lbs):
8x2 (holds at top/bottom)


Typical core work and approach jumps. 3 step jumps SUCKED. TOTALLY felt the affects of the bands, it felt like I couldn't finish the jump, my legs just went to mush just before 'takeoff'. Jumps were around 36-37".

After the season I'll do a cycle with the bands then try a 3RM with both squat and RDLs and see what type of gains I made using the bands. Some of the reports I was reading sounded almost unbelievable so I'll report my findings.

I don't have any recent ones. I have a few from a couple months ago I could dig up. Reasons are simple really though: 1. I dont have a video camera so everything is crappy cell phone footage and 2. Most of the time when I'm lifting or jumping Im by myself and itsthe hard toto vid yourself on athe cell phonebut lol. If I go to the gym with people I go to hoop, we may mess around between games but no one videos it. Shrug

If you'd like I'll see if the woman will take a vid or two on her iPhone after Tuesdays game.

Yea yea lol! A cheap cam is exactly that, cheap IMO. I'd like to get a nice cam but school/car/house loans are killing me currently.

Either way. I'll get the lady or someone to take a vid before/during/after/sometime at the game on Tuesday for you guys.


Update on the bands: I'm definitely more sore today than I normally am. Usually the soreness is gone within 24 hours but Im still feeling soreness in my mid quads today (36 hours later) so they effectively hit my quads differently. Now to see if sustained use makes an impact on rvj.

Mate no good about the game but awful news that your girl broke her leg.