Adarq.org

Happy Bday!

the word of the day is "float." i watched some of my jumping videos before i went to the gym today and the biggest difference from the good ones to the bad ones was the degree to which i look to myself like i'm floating across the court until the penultimate step. more float = more speed without forcing things. or something.

WEIGHT: ??? bit bloated from awesome thanksgiving
SORENESS: upper traps, abs
ACHES/INJURIES: none
FATIGUE: low

- warm up

- 10y sprints x 5
pretty bad, left toe bugging

- DLRVJ x ~12-13
meh, 31-32

- SLRVJ x 3e
i think i PR'd on my right leg. after a really awful jump i told myself to get lower on the approach and that seemed to work. something like 28.

- ME DL bound 5 x 5
fourth set was really bad, otherwise okay, ~half court.

- ME MR half tuck 5 x 5
bad

- ME pogo 5 x 5
not as bad, focused on plantar flexion on takeoff

- OHP warm up

- DB row 30 x 18e

- stretch

30 minutes later

- touch football x 2 hours
fucking fantastic. so much fun.

You probably maintain a lower center of gravity during the run-up in the successful ones.

you're probably right.

yesterday:


WEIGHT: ???
SORENESS: upper quads, hamstrings, low back
ACHES/INJURIES: mid-back spazzing
FATIGUE: low

- warm up

- sprint 10y x 5

- DLRVJ/DSVJ x 10-12
just unbelievably bad. back was freaking out and i couldn't even hit 30" on DLRVJ, so i decided to just stop and stretch.

- stretch x a fuckton

- knockout 1-on-1, first to 25

- a bunch more DLRVJ and SLRVJ

my buddy showed up as i was finishing up stretching and i felt like a failure for cutting the workout off, so we played knockout for a while. then i was feeling looser so he and i did a bunch of jumps. he's the opposite from me: can almost dunk off one leg (he's 6-1, 210 and pretty powerful, played high-D1 baseball) but can barely touch rim off two. my jumps still sucked but not quite as epically as before, and it wasn't enough to be really fatiguing. better luck tonight.

side note: oddly, i seem to be better off of my left leg on SLRVJ. my right leg has been stronger for as long as i can remember, but i can't get the timing right off of it, compared to left. i end up not taking powerful-enough strides at the end and my leg kind of farts out. with more practice i think i could hit 30 off of each.

i've known this for a while but it was good to have it articulated: gonna start working on 2-3 mobility things at a time. i think that will help me do it in a concentrated way every day.

P-CHAIN AND POWER BLOCK DAY 1

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good, kept having an impulse to do pull ups all morning when i was hanging out with my friend

- warm up

- ME SVJ x 5
jump mat nowhere to be found, but i found out who knows where it is. next time, insh'allah.

- squat 315 x 5

- hyper x 10

- glute bridge 115 x 10,10; 135 x 10

- calf raise bw x 20, 95 x 20,20
balance is an issue but i can work around it i think

- OHP 120 x 8,8

- chin up +20 x 8,8
huge that i can do these pretty much discomfort-free. felt strongly in biceps.

- roman chair leg raises x 10,10,10

- stretch