Adarq.org

weight is taken PWO. first listed is clothes, shoes, vest. second (in parens) is naked.

WEIGHT: 189.5  (174.4)
SORENESS: none
ACHES/INJURIES: right knee a little, coming and going
MENTAL STATE: good

- warm up

weights

- MB toss @12lbs x 10
did on bball court. farthest was ~12 yards, i think. need to get an accurate measure of the court markings.

- submax DL bound x 4,4,4

- submax SL bound x 5,6/leg

- sprint starts x 4

- squat 315 x 1

- hanging leg raise x 10,10

- dip x 13

- pull up x 4+3+3+(3)
()=chin up

jumps

- SVJ x 5

- SL SVJ x 5/leg

- pogo x 10

- one-step RVJ x 5/plant

kept volume very chill, still adapting to vest. right knee is okay but i'm noticing it on some things. will be careful.

Only the SL bound video worked for me.

Placing the video in the comedy section is being a little rough on yourself.

Only the SL bound video worked for me.

Placing the video in the comedy section is being a little rough on yourself.

LOL

Quote from: LBSS on December 28, 2015, 10:58:50 am

back from holidays in connecticut. lovely times, tons of great food (and a bit of great drink, too -- my aunt and uncle who we were staying with are serious gourmets, both the best cooks i know and the only people i know with a purpose-built wine cellar in their house). worked out with my cousin last thursday and took a couple of medium-length but pretty hilly walks. otherwise it was mostly just good family time. will weigh myself post-workout later but i'd guess i gained 3-4 pounds.

starting today, i'm going to work out based off a template t0ddday sent me. not gonna copy-paste the whole thing here, but in essence it's a three-week block including jump training 3-4x/week, heavy weights 2-3x/week, and light weights up to every day, followed by a one-to-two-week block where the heavy weights are dropped and PRs are attempted. will also be at a modest weekly caloric deficit but keeping protein high, aiming to be very lean and in the low-to-mid 160s during the second block.

also, i bought a weight vest and am going to wear it most waking moments for the next three weeks, including during workouts.


ETA: just read t0ddday's last journal post. suffice it to say i will never be attempting 300 ME jumps in a five-day period. also i'll keep close tabs on my knees.

hope u get a good dunk outta this!

fwiw tho, when i lifted heavy twice a week, i found tt it kept me sore for like pretty much the entire week.
of course im abit older than you, so your recovery rates might be better...

Soreness is strongly correlated with volume and I'm sure he'll be doing low volume

some vids from today:
DL bounds w/vest (about 11 yards)

SL bound w/vest

As far as the bounds...  I realize doing them with the weight vest may challenge you more... but you are doing semi inbetween bounds.   For both bounds I would rather see either a full cycle through (use a 1 arm drive for SL for now) with legs brought up and actively down OR see something like rudiment hops or kangaroo hops but nothing in between...  I think you can do full bounds cause I have seen you do them before - but if you can't do active standing in place single leg bounds with full cycle and active landing - don't do them for distance - that falling over stuff doesn't work...

I have now had another friend do hypergravity with decent results so it's not n = 3 for my experience.   Basically, i would describe hypergravity as simple as this.  Everyone knows things get harder.  That's life.  We get better, it gets harder.   Going from 25-30 inch jump not so hard.  Going from 30-35 hard.  Going from 35-40 is REALLY hard.   But what if after we go from 30-35 we could just go from 30-35 again instead?  Much easier...  So basically, we know exactly what we are gonna get out of the weightvest and its basically how close we get to pre-weight vest numbers..  We make do this easier by losing weight at the same time of course.   But basically, imagine you have a 35'' jump.  (a simple calculation says that at 15lbs heavier you should have a 32.5 inch jump.  You put the vest on and go down to 31''.   This is why the vest is bad in the short term.  The weight messes you up and you actually produce less power than before.... But... assuming you adapt and get back to 32.5'' you are even...  Now if you can get to 33 or 34'' you will see gains...  Basically that simple - that's also why I recommend you take it off as little as possible.  Don't take it off when your training or for tests until you have achieved your marks...

WEIGHT: 187.8 (173.6)
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- kneeling MB toss x 10

- MB toss x 5

- DL bound x 4,4,4

- SVJ x 5,5

- backboard touch x 10,10,10
ugly, only first set was unbroken.

- SL SVJ x 5/leg

- drop step x 3/plant

- T0ddday method DLRVJ x 12
5 at two steps, 5 at four steps. nothing over 32. still getting used to it.

- SLRVJ x 5/leg

- stretch

jump PR vids here: http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg113878/#msg113878

pistols side view: https://www.youtube.com/watch?v=Fm5ZcZtgsMA

pistols front view (second set): https://www.youtube.com/watch?v=um4pbKsqy6Q

WEIGHT: 187.2 (174)
SORENESS: none
ACHES/INJURIES: low back a little, knees a little, right peroneal a little
MENTAL STATE: good, a little lethargic/low motivation

- warm up

- MB toss x 10
inconsistent but best throws were ~11 yards. i throw to the right, not sure if it's a hip twisting or torso or shoulder issue. putting left foot 1-2" in front of right makes for straight throws.

- DL bound x 4,3(F),4,4,4
inconsistent, fucked up the second set by kind of falling forward. but best two sets were 11+ yards, which is an improvement.

- squat 315 x 1,1
low back felt the first a little but second very strong

- SVJ x 5,5
second set much lower than first

- SL SVJ x 5,5/leg
inconsistent, which is good because it means on some of the jumps i'm getting a bit more coordinated

- backboard touch x 10,10
legs smoked, not jumping high enough for backboard so i just did these as reaching pogos

- one-step DLRVJ x 5,5/plant
maybe 29.5 on a couple LR plants, much less on all the others.

vest is hard.