Adarq.org

I really am seeing good results from the low amount of plos I do before every w/o. I have a bit more bounce in p/u games, + getting blocks and put backs like I am a younger man.

Quote from: LoopieMclooperson on February 25, 2011, 12:40:46 am

I really am seeing good results from the low amount of plos I do before every w/o. I have a bit more bounce in p/u games, + getting blocks and put backs like I am a younger man.

nice man!

yup that's why people should do reactive work before lifting.. it keeps that constant stimulus in to "be more springlike (reactive)" and it helps potentiate (stimulate) heavy/explosive lifts.. there's absolutely no reason why we shouldnt include reactive work before pretty much every lifting session (unless it's back to back days then you could make a case..)

pc

Word.


2/27/11 Sunday BW=173.8

pogo hops 3x8
on box jumps 24" 1x6
depth jumps 24"-24" 3x5
jumps squats 95# 3x5
squats 5x185, 5x225, 2x235(#3=fail)  
box squat(around parallel) 3x8x225

Hoping to make more progress this month but after being sick I am getting my butt kicked. today was especially bad.
Tried box squating after really never doing it and it felt good. I originally learned to squat all the way down and now anything less feels weird. Not sure if I should keep going deep or start box squatting and see how it goes?

The most important thing, is yeah, go deep, but mainly STOP once you lose your arch. It's never helpful once your back starts to round. The Box Squat might be good to develop some more explosive power and allow you to really SIT back and stay above your critical point and progress safely. Try it out, but keep squatting regularly too, test for a while to see which one you like best, then switch to that one for a couple of weeks. In any case, resistance stays resistance.

Thanks Divad, I am thinking of adding some box squats maybe after my deeper sets. they do feel go though and probably will help my explosive power also.


3/1/11 Tuesday BW=175.6

Full court b-ball better then 2 hours straight. we couldn't lose tonight! so good for my cardio.

you'll bounce back from being sick man..

Divad's advice is good but I personally would substitute pin squat for box squat, but that's preference (and a little bit more but not set in stone).

Quote

Divad's advice is good but I personally would substitute pin squat for box squat, but that's preference (and a little bit more but not set in stone).

True dat. The man has got it!     Really pin squats would definately be better as depth will AlWAYS be identical. I might try these myself.

Pce

Thanks for the advice guys, pins are probably the way yo go as I can not find the appropriate height box. moved the pins up to 4 tonight, which stops me from going super extra deep and it felt good.


3/6/11 Sunday BW=175.0


pogo hops 3x8
depth jumps 24"-24" 3x5
jumps squats 95# 3x5
squats 5x185, 2x225, MSEM 1x255, MSEM 8x245, MSEM 5x245
bench press DB, 8x60, 8x65, 8x70, 8x75.
pull BW 10,8,5
curls 30# 10,8,8
dips BW 3x15.

3/10/11 Thursday BW=174.8

pogo hops 3x8
depth jumps 24"-24" 2x5
jump squats 95# 2x5
squats 4x185, 6x225, 6x235, 3x235, 3x235, 15x175
bench 8x135, 3x6x185
curls 30# 10,10,7

I thought this was going to be a wasted work out as I was a little beat and my calves are still in pain from tuesday b-ball. I actually felt stronger then I have in the last few weeks, go figure?

I am going to transition from 24" depth jumps to 30" depth drops and see how that goes.

You calves are probably a restrictive factor. Having sore calves after basketball means one or two things: either not strong enough or extra tightness. Either way you should implement Unilateral Calf-Raises going for a full deep stretch (maybe holding it down for ISOs, which I prefer) after your workouts in addition to the reactive stuff you do beforehand to keep things on an even keel.

Peace.