Adarq.org

For what it's worth, I fixed a lot of my neck forward and postural issues with a drill I do every morning in the bathroom upon waking for the last  couple of years, where I tuck my chin hard, take a lat spread type pose, and pull my shoulders back and down, and hold for 40 secs.
Makes my pec minors, upper traps and other muscles in the area scream

Before this when standing with my back to the wall, I could not flatten my lower back into the wall, and have the back of my head also touch it.
All fixed now.

Just takes a whole lot reps and a bit of time, the same way you got there

Yup! Thats a good set of exercises and an effective time to do them. My mobility is actually pretty good, ive been able to do rhat wall test for some time, the thing for me is getting those bones+muscles to stay in those positions all the time. This stuff im doing now with the balls of my feet to me signal how small tweaks can make such a big difference in the way we move. Honestly feel like my estimation of how close i can get to D Rose is going up, ever so slightly.

Also, wanted to briefly apologize about the comment i made in th D Rose thread about how doing a bunch of dot drills really hits hip stabilizer muscles hard. I saw you tried something similar in your log. I tried it recently and all it did was make my quads sore lol. The actual protocol I used was mixing dot drill with a bunch of ladder work with very short rests and i did them for like 50 mins, when i was a bit more fit. Dont think they do too much on their own.

4/11
-bunch of jumps at a rim, w/ and w/out a bball, trying alternate plants. Got 1/1 rl-dl and 1/1 lr-dl dunk in. Tried a tomahawk once, a little off, i think because jumps are inconsistent CNS firing pretty solid at around 6/10. Got a nice 34-34.5" dl jump to finish. Downside is sl- jumps look pretty trashy - 30.5" is a generous estimate. Sl Pr sitting around 35"ish
-DB low hang power snatch 50 *12/side, 60 *10,8/side
-ext rotated DB sl-rdl: 70 3*8/side

Edit: quick tl;dr note to myself while i remember: 180° CoD - 2-3 steps theorizing
Step 1 (optional): inner leg step, long gct, however because of the angle this step (glutes less involved) doesnt absorb a lot of force, eccentric groin involvement
Step 1/2: outer leg step, long gct, body in partial rotation, glutes (especially outer glutes) absorbing lions share of the force eccentrically, quads play a role. Maybe some outer hip stretch reflex contribution in the last part of this step
Step 2/3: inner leg step, shorter gct, most of force is already absorbed, this has serious (quad?) stretch reflex capacity to rebound and explode. Medial quads play a big role in first part of movement, p-chain during second part of movement. This has a significant motor skill component - how much the torso is rotated, how low to the ground you are, the exact placement of the foot make a big difference whether this is a 75% acceleration or a 95% acceleration. Ankle flexibility and capacity to generate force well in more extreme RoM can also make a significant impact. The main thing for me is coordinating the step positioning with the torso rotation (possibly also the trap stabilization>mid back stabilization that i do might be working against me in coordinating step and body rotation)

4/12
20 min jog with 180's and icky shuffle plyos mixed in
Depth jumps onto box 16" onto 16" 4*4
Some absorption focused stair jumps

4/13
Stair shock jumps jumping down 2-4 stairs at a time w SL landings ~10 mins

4/14
33 min jog w/ 5*10-15Y sprint,  8* 10-20Y icky shuffle hops
-noticed my upper body sways side-to-side on ME sprints. Not sure what the cause is. Sprints feel fast though!

Last 2 weeks:

Taking it easy

3x push-pull workouts (pullups/rows + pushups)
1x 2 hrs soccer with friends
3x interval 30m ( 3*4 or 4*4  catch breath between reps rest and 3 mins between sets)
1x 200m intervals 2*3, 1*2 (31-35s, weirdly anaerobically fit)

5/24

Carb day 

2*4 400m (2-3 min rests/rep, 15 min rest/set)

Working on keeping my ankles stiff and using them to absorb and transfer force - apparently normally i use my ankles very little. Mid back dying towards end, ankle stiffness dying towards end, pecs not strong enough for big arm swings towards end. But those ankle rebound reps feel pretty stiff and strong. Compensatory breathing mechanics towards end: in order to take big breaths i am relaxing other muscles that should be tight to stabilize torso - abdominals, obliques. May be why my mid back is collapsing, it has to work extra hard to make up for other core muscles being lax

5/25
30 min jog, untimed. Focusing on ankle stiffness, powerful rebounds. I noticed some decreased stability and looseness in my right shoulder (probably from throwing). Jog felt pretty decent

5/29
30 min jog

5/30
2 hours soccer
4*200m
2×200m jog

Have been having 1 league game per week, maybe 2 endurance runs per week, 1-2 anaerobic runs per week and bursts of lifting here and there also stretching frequently

A cool thing i did a few times recently was heavy single arm DB OHP 5's with the second hand assisting. Its really cool to be able to regulate resistance in that way so each rep can be close to an assisted training 1RM

Mostly cardio with friends lately we have gotten a nice little running group together
Usually 30-75 mins, low 8-mid 10 mile pace

A few highlights
-was shooting around 1 day and totally zoned out maybe shooting like 15%. Using 1 cue : "focus on left-right precision, making sure the ball is not too far left or right, mostly with the wrist motion" I got my shooting up to like 60-70%. Was insane
-on one cardio trail we ran through a bball court and I had an slrvj that was dunk height. Maybe the rim was a little short though

Hey yall

Been mostly doing light cardio and occasional lifting nothing serious. Keto is going strong but only recently has it gotten consistent so we will see how it will affect mental health. Posture stuff has fallen off a bit lately but hoping to clean it up a bit as well

Did 300m jog, 100m 80-90% sprint *10 today

Had some cool sprint insights, maybe particular to me
-collapse at ankle puts my legs in a position to use interior quads as main sprint drivers more, longer GCT's as well
-fixing this collapse sets me up to use hams and upper glutes, neither of which are actually very powerful for me (probably cause most of my training back in the day was squatting).
- in order for me to get clean deep belly + nose breathing throughout run, i have to have some PPT to act as a stable core foundation for diaphragm to operate well. Otherwise my core is loose and dynamic, stretched abs compress my interior organs weirdly and diaphragm cannot function easily
-(t0ddday has made a comment about all sprinters having some amount of APT and this makes sense, for me personally the quad contribution is much more significant with some APT. + stable deep breathing might be less necessary for shorter sprints)
-more PPT = shorter strides, less quad contribution.
-when sitting, collapse at lowish/mid back has been pretty constant my whole life. Never understood why that area had to be stable, sitting with upright low back counter-intuitively puts the hip flexors in an even more shortened position and compresses the stomach cavity making it more difficult to deep breathe. Now i  believe its necessary just for stable core pattern, tight hip flexors can be addressed separately, and deep breathing can still be done if the other core muscles are released and stretched
-while my hip flexors might be flexible enough for loose APT running, a lot more flexibility is needed for PPT running
-limiting factor for 80-90% sprint repeat endurance was hip flexors. Core stability was wearing out pretty fast too. As far as speed i just need my hams tendons and muscles to be like 2-3x more powerful lol.