Adarq.org

Thursday April 11 2013

Bodyweight pre workout at 181. Decent motivation, got better as I went along. No real soreness or injuries.

I lifted at the new gym for the first time, really enjoyed it even though it was busy. Trained with the fiance's Dad (ex college RB/pro body builder, the guy is a monster lol) and we did upper body. I'm very weak upper body wise compared to before rec league but he showed me a few new things and I'm excited to incorporate them. After the lifts I did some core work and some pylos/sprints.

Depth jumps:
6, 6. Had a higher box (24" vs 18") and definitely noticed the difference, jumps felt more explosive and higher. Time to move to a 24" box for good.

Ankle hops:
30secs x2 each leg, 30secs x1 both legs

Single leg bounds:
2 sets per leg (roughly 20 yards a piece)

Bounds (both legs):
2 sets

Sprints:
a few warmup 40s, 4 hard 40s.

Upper body will be sore tomorrow, I've never lifted that hard/much upper body. The sprints felt a little slow but I haven't sprinted hard in awhile. Jumps felt good.

man there is part of my problem right there. i jump lower off 24" than 18".

Either calf or quad issue. You make the call.

However, I think some people will never be better of 24 than 18 due to their structure and regardless of strength.

^Right. I only had access to a 18" box before so its all I could use but if you have multiple heights to choose from try them all (within reason lol) and see which one you jump higher from. Judging by your squat I'd lean toward your calves, you've got a good squat. Do you train calves LBSS?

nope but they're about to rocket up the priority list as i back off on my squat and start focusing more on speed and power stuff.

My depth jumps are also higher from low ( 18'' and lower ) boxes, and in all cases ( box heights ) lower than my SVJ.
Kellyb had the box-height/SVJ performance as a reactivity test in VJB.
Long story sort : lower DJ than SVJ and/or higher DJs from low than high boxes = bad reactivity, need for RFD training.
But the strength test overrides the above test. Less than 1.5*BW squat = need for strength training regardless of DJ/SVJ performance.
The latter my case, the former is LBSS's case.

Sat April 14 2013

Bodyweights: 177  morning, 182 pre workout.

Left bicep sore from Thursday. Stayed sore during workout. Slight soreness in triceps, went away through warmups.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

SVJ still at 31-32" preworkout. I usually jump a few inches higher after my first squat set, I'll test it again next session then.

Depth jumps (18" box):
8x4

Bounds:
8x4

4" deficit RDLs:
225x5 x5, 275x5 x5,275x5 225x5. Getting better. One or two more session and I'll try more weight for sets.

Banded squats:
225x5 275x5, 275x5 325x4(failed 5th), 275x5 225x5. Had a twitch in the right quad that threw off my balance on the 5th rep at 325, got pinned hard lol!

Ham curls:
120lbs 8, 8, 8

Calf raises:
500lbsx 8, x8. 550lbs x8

Shot some hoops afterward to cool off, maintain my shot. I'm wary of doing much max RVJ after lifting right now as I don't think I'm accustomed to the more volume yet. Still had a couple weak one handers off 2 steps. Need to measure this goal at the new gym, feels like 9'10-11" or I'm just jumping more efficiently.

Tues April 16 2013

Bodyweights: 178  morning, 182 pre workout. I'd like to maintain this low 180s bodyweight, I feel good at this weight. Just have to get stronger.

No real soreness/injuries. Good energy, decent focus.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc. SVJx4 31,32,32,31 inches. Tried after the 225x5 squat warmup and got 33".

Depth jumps (18" box):
8x4

Bounds:
8x4

4" deficit RDLs:
225x5 275x5, 275x5 x5,275x4 225x5. upped the volume of 275s but lost grip during last set. I was tryin gto make it through without straps but I think I'll strap up in later sets from now on.

Banded squats:
225x5 275x5, 275x5 325x5, 325x3 225x5.

Ham curls:
120lbs 8, 8, 8

Calf raises:
500lbs x8 x8. 550lbs x8


Getting some upperbody strenghth back, benched 225x6 for my top set today, really want that 225x10 back for some reason. Shot some FTs and jumpers afterward. Tried one submax RVJ, didn't like how the legs felt on landing so I'll do some more jumping on Thursday. Good workout.

*comfortable with the short distances and starts. I'll work my way to 100 yards+ then start adding some topend and stride work.

Due to lack of motivation to begin with and feeling slow as shit in the sprints I'm giving this workout an 'average' grade. Hopefully the sprints will come around in the next few weeks and have a positive correlation on my plant speed.


Also, my phone is stupid and wouldnt let me do this as a single post lol