Adarq.org

Is it Android compatible?

I don't use the app, so I'm not sure. It displays your vertical jump in real time. Right when you land you'll see the number.

SO BEGINS T0DDDAY BLOCK PART 2.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- work out with dad x 45 mins: BSS + DB OHP + DB SL RDL + Palloff press + pull ups

Lifting:

- paused speed squat 225 x 5,5

- 2x10 push press
had already done DB OHP

- glute thrust 225 x 15,15
most comfortable glute thrusts ever, good

- deficit DL 225 x 5,5
low back felt it but no pain

- decline sit up x 10,8,8,

Jumping:

- MB OH toss for height x 10

- skater jumps x 20,20

- other jumps
ran out of time at the gym

^^^will answer soon

WEIGHT: 176.8 (175.2 -- fatty fatty bo batty)
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

Warm up:

- KB swings and snatches

- scorpions

- foam roll hips, quads, ITB, calves

- leg swings

- dorsiflexion work

Strength/Prehab/Activation:

- pistol x 10,10/leg

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10

- suitcase KB jump squat @35 x 8,8,8

- one-step RVJ x 3,3,3

Strength:

- prone leg raise x 10,10

- prone glute kickback x 10,10/leg

- leg lower (7DVJC style) x 20,20,20,20

- stretch

- high foot split squat x 20/leg

thanks undoubtable. you need a nickname btw. doubty, maybe. billy. shut up, it's friday,

not gonna put up the whole schedule but basically it's a training-camp-style approach, with workouts nearly every day and some two-a-days. priorities are improving trunk strength and doing lots and lots and lots of jumps.

- every day: prehab/activation, jumps, trunk/hip strength, stretching
- 3-4x/week: lifting focus on speed squats and p-chain, lots of jumping
- 2x/week (but lowest priority): various sprint variations

i'm also going to cut a bit of weight/fat, targeting 169 and 30" waist again.

Thanks for laying your cycle out. Looks nice and well... like a lot of fun. Hope it's a successfull one, gotta get that basketball dunk. It can be any minute now, cameras should be directed at you! 

WEIGHT: 186.2 (172.0 -- guess i was carrying a lot of water the other day)
SORENESS: none
ACHES/INJURIES: a little congested
MENTAL STATE: good

- warm up

Lifting:

- paused speed squat 235 x 5,5

- glute thrust 235 x 15,15

- DB push press 50s x 10,8+2

- deficit DL 235 x 5,5

- kroc row 65 x 20/side

- decline sit up +30 x 8,8,(8 )
last set concentrics were bar-in-front

Jumping:

- plant leg MB throws for height @12 x 5
have vid, will post

- skater jumps x 20,20

- multiple jumps x 10,10
first set messy, second better

- bound-bound-jump x 3,3,3,3,3

- depth jump @14" x 3,3,3,3,3

- one-step RVJ x 10,10
legs toast, could barely get rim on these even after taking the vest off

- DLRVJ x 5,5,5,5,5
vest back on but legs absolutely toast, called it a workout.

3 HOURS LATER

Warm up:

- KB swings

- scorpions

- foam roll hips, quads, hams

- leg swings
forgot

- dorsiflexion work

Strength/prehab/activation:

- pistols with slow eccentric x 10,10

- shrimp squats x 10,10/leg

- glute bridge x 20

Jumps:

- SL jumps x 10,10/leg

- suitcase KB jumps x 8,8,8
submax on these

- one-step RVJ x 3,3,3
these, too

Strength:

- prone leg raises x 10,10

- prone kickbacks x 10,10

- hollow leg raises x 20,20,20,20

Cool down:

- stretch hip flexors, quads, hamstrings, calves

- high-foot BSS x 20/leg

I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.