Adarq.org

game was postponed. caught despicable me, funny shit.

feel pretty good all round. thought the back was perfectly recovered, but that sore bit at the lower left still slightly bugging. but just take it that im perfectly good, i'll cut back abit if i find things too tough

there's this spot on the ankle that's kinda bugging, but thats from a bad sprain from a year or so ago. always been there since. anything one can do to cure it?

game was postponed. caught despicable me, funny shit.

feel pretty good all round. thought the back was perfectly recovered, but that sore bit at the lower left still slightly bugging. but just take it that im perfectly good, i'll cut back abit if i find things too tough

there's this spot on the ankle that's kinda bugging, but thats from a bad sprain from a year or so ago. always been there since. anything one can do to cure it?

have you tried icing it? that would be my first suggestion.. whatever bugs it, ice it right after.. and ice it at night.

notice the DJ volume increased for both days.. really focus on those, get proper rest between reps (15-30 seconds) and proper rest between sets (5 minutes).. also squat numbers went up once more.

of course, if anything feels weird or squat singles feel a little too heavy, feel free to drop it down slightly.. but otherwise, kill that shit!


week 8:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 8: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- SOME JUMPING: 3-4 sets of 3 max effort jumps

- 24" DJ: 3 x 10, 5 min rest between sets

- REA SQUAT: 3x3 : 80kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : first set 127.5, second set 130 IF POSSIBLE, otherwise both sets 127.5

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 8: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- light jumps: MAX EFFORT FROM ONLY ONE STEP, 3-4 sets of 2 jumps
- LIGHT STRETCH



Week 8: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 8: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 3 x 10
- REA SQUAT: 5x3 : 80kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~125kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 8: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.

---

damn...

i was doing DJs the other day, and the thought came to me. i think i jump mostly off RL now (meaning right foot hits first, left then hits ground, gathering into 2 feet tgt, and jumpoff). gotta make a mental note to see how i jump haha!

shit i typo'd in my other reply..

http://www.adarq.org/forum/progress-journals-experimental-routines/from-bull-to-beast-hopefully/msg9243/#msg9243

check it..

bottom line, do what feels best and gets you the highest, but check that post, that'll explain how it normally should go:

check this, i'm a LR planter, right leg comes off box before i drop: http://www.youtube.com/watch?v=0efalqyxhRM&fmt=22

meaning i should stick out my right foot first, drop off, and jump?
haha, damn, i was doing it left foot first. not sure why, just came naturally, maybe cos of the past SLRVJ influence.

well, what do you normally use? i would imagine left leg would feel most natural and get you the highest since you are a RL planter.. that is, left leg coming off the box first, then drop.

??

peace!

where you been man ???

week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135

pullups
20, 12

sedale threatt

Badass name. You should go, based on that alone.