Adarq.org

5/27 - tight back, slightly sore calves

Summer workout 3: P-chain, Lats, some plyos


Warmup

SS:
-Low rows: 130x8, 140 2x8
-Reverse Hyper: 8,8,5

Glutivation

Sumo DL (RFD singles, 60-90s rests, bar speed decrease = weight decrease):
135x8
225x5
315x3
335 4x1
355 2x1 (These were fast! - felt like I could have grinded out 405 with slight back bend if I kept upping the weight but stuck to the plan)
315 2x3

SS:
-Straight leg cable hyperextension: 35 x6, 40 2x6 ea. leg
-Skater hops+stick: 4x12 (lots of lost balance here after rep 5 - set 2 was perfect tho)

SS:
-SL Side to side hurdle hops: 3 x 8-16 (a little worse off the left leg)
-Lat Pulldown (widest grip to chin): 80 x 8,8,6F

SS (short rests):
-Hip Thrust (RFD): 185 3x8
-SL Hip thrust: 185 2x6 ea. leg

SS x4 (1 min rests between supersets):
-Battle ropes: 20s alt. chops + 10 slams (awesome
-Weighted plank: 25 lbs x45s, 3x30s

2 days off training, picked up a copy of "Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance". Burned through the whole thing in 2 days, taking about 20 pages of notes.



It's pretty good. Details how to effectively incorporate eccentric and isometric training, has some other good strategies I haven't heard of for enhancing power and carryover to sport. Very promising for my future programming. Now I just have to work up the motivation to make it through Supertraining by Verk..

Summer w[/img]orkout 5: experimenting

SS:
-Squat (5:0:1):
--135x5
--225x3
--275 2x3 (losing RFD at 275?? lol)
--245 2x5
-Bent over DB lateral raises: 15's x8,7,6

SS:
-45 degree skater hops: 3x8
-gliding ham curls: 3x12 (lots of partial ROM)

Calf complex (French contrast method):
-Hack squat calf raise (5:0:1): 270 x12,8,6
-Ankle Bounces: 3x8
-Hack squat calf raise (RFD): 90 3x8
-Band assisted ankle bounces: 3x8
-(supermans, neck stretches during 5 min rests)

SS:
-Side lunges:
--95x8 ea. leg
--115 2x8 ea. leg
--135 x8 (R) x6 (L)
-Behind the head seated OHP (5:0:1): 85 x 8,7,6

Step Ups
Leg press partials kind of wiped

So supposedly eccentric training has a high impact on the CNS so I called it early to be safe. I'll likely hit some yoga later today which I'll include in the next log. Tomorrow I'll hit the volume hard for back and quads.

how much warming up do you do before jumps? strikes me that you are maybe shortchanging yourself by not doing enough to get loose and bouncy before you start going for ME jumps. when i was jumping my highest it was after working up a sweat doing lots of layups, i.e. submax jumps.

6/2
440 squat unrack+hold 45 secs x3 (not doing this again)
15 mins leg stretches

6/3

Squat:
135x8
225x5
315x2
355x1
365x1  (Didn't go for 375 but decided it didn't really matter, this is my summer baseline)

<a href="http://www.youtube.com/watch?v=XXh13StI5H0" target="_blank">http://www.youtube.com/watch?v=XXh13StI5H0</a>


SS:
-Squat (5:0:1)+ high tension bands:
--225x5
--205 3x5
--225x5
-Alternating bicep curls: 30's 4x8 ea. arm

SS:
-Inc. DB flys: 30's 4x8
-Dec. Situps (6:0:1):
--hands behind head x8
--5lbs x7
--hands behind head x7
--5lbs x6

SS:
-Dec. DB bench: 40's 4x8
-Hack squat calf raises (RFD) 270 3x15+ 5-10 myo

SS:
-Seated behind the head OHP: 85 3x7
-Cable knee drives: 27.5 4x8 ea. leg

Tricep pulldown: 50 4x8

Lunges (5 regular, 4 reverse/ set)
L:
205 3x9
215 x9
R:
225 3x9
245 x9

Leg stretches x20 mins

All that upper body work felt completely pointless. Just gonna stick to BB bench+OHP from now on, which I will do later tonight. Might be doing too much assistance work too and not hitting main lifts hard enough.

what joe said. props. 

Going to making a lot of notes for myself at the end of every exercise in an effort to better track progress and as an analytic tool.

6/6: more volume. injured knee a little off, replaced the plyos and squats

Sumo DL:
355 7x3 (long rests)

BP:
175 x5,5,4 (long rests)

Push press:
115 4x5 (fatigued after BP)
135 x3

SS:
Suitcase carry: 90x1min, 105 2x1 min/ ea. side (strapped, holding DB sideways for more oblique stress))
Palloff Press: 27.5 cable 3x5 reps - 5 sec isom hold ea.side (not enough volume)

Landmines: 70x12,12 90x8 (too much weight, not enough volume)

SS (no rest between reps, short rest between sets):
-45 lb side plank/ ea. side: 3x45s
-45 lb APT planks x 30s, 25s, 15s (plank form inconsistent, very tired after side planks)

SS:
-Leg Press: 520x8,7,8 540x8 (weight reduction from previous weeks. Maybe due to volume or supersets?)
-Stiff legged DL (5:0:1): 135 4x 6+2 myo (holy hamstring activation, was intended to hit the back hard but hamstrings got it more possibly due to superset)

Hamstrings sore 1 hour later.

calves STILL sore from 6/3. Hack squat calves+ myo reps is the way to go. Right quad very bruised from Pcleans.

Also trying to drop the upper/lower supersets, I haven't progressed in anything upper body other than pullups in over a month, possibly due to not getting enough movement efficiency reps. I need to stop treating upper body as an afterthought, hit the big upper lifts hard and frequently and do less dumb assistance bullshit that I don't need at my current upper body strength level.

Nice work man! and with your squat that strong, you should be able to actualize much higher numbers on your cleans once you learn how to generate power from the legs/ hips

Yeah now that I have better technique I'm really excited to be doing oly lifts again. Good to have another big lift that isn't a squat/deadlift variation. Want to eventually try some snatches too.

6/7
PT visit!
-PCL recovery going slow but definitely improving. Doesn't look like I'll need surgery but at least another few months before I can play Ultimate
-Left thigh is missing 1" mass compared to right thigh. Apparently an effective way to fix this is through Blood Flow Restrictive Therapy (BFRT)
-Got a few exercises for upper cross syndrome, PT said it was pretty noticable

6/8
Agility ladder drills x 30 mins
Throws 2x 10 mins
Aerobic Intervals: backpedal 50Y, shuffle 100Y, jog 200Y, repeat for 15 mins x 2 sets (15 min break, mixing in sport specific movement turned out to not very effective for training aerobic capacity. Might be better suited for low-intensity recovery during HIIT)
80-90% ~60Y runs x 10 catching thrown discs

Short range throws a little wobbly, Long throws pretty top notch in terms of timing, distance and accuracy.
90% sprints didn't feel bad on the knee which is very good. Adductor tendinitis flaring up again.

6/10
Was really paranoid about going to the gym today cause of the incident with BSS yesterday. Went pretty much fine tho.

Hang Power Clean:
135 2x5
185 x3
205 x2
215 2x1 
195 x1,3,1

<a href="http://www.youtube.com/watch?v=f60ZforSyZQ" target="_blank">http://www.youtube.com/watch?v=f60ZforSyZQ</a>

HPC issues:
-quad-dominant catch more problematic than I thought, torso still almost vertical on some reps
-Right high quad pretty bruised up, when I try even it out and hit both quads I hit myself in the dick 
-A little bit of bar lateral lean on some of the catches, never had this before
Back to technique work next HPC session.

Bench: 175 4x5

BSS:
lots of technique fuckaround to make it as glute dominant as possible. Spent over an hour on BSS alone
L:
-60's x6,7,8
-50's (5:0:1) 8,8+2
-lots of partials
R:
-60's x 4,3+1,4 (using the same technique as with my left leg, I couldn't lift the weight off the floor, had to adjust)
-50's (eccentric focus): a bunch with lots of myo reps
-lots of partials
The thing about BSS is if I do it quad dominant I can rep out 90's without too much problems on my right leg and feel very little in my glute. Glute is not firing well at all in the bottom ROM, my right leg defaults to initiating the movement with the quad no matter what.

Flys: 30's 3x8

Hip Thrust:
135 x20
135 (5:0:1) 2x15, 12, 15+5

Hack squat calf raise:
270 2x15+8, 1x15+9