Adarq.org

Light workout again last night.

Shoot hoops w/little brother x20 minutes. God I wish I was 6'3"...

Warm-up
Row x5 minutes @2:12 pace
Hip/t-spine/shoulder drills...I need to get back to doing a routine of these; at the moment I'm just kind of making it up as I go along. Bad discipline
Jump rope x100 2 feet, x100 LRLR, x100 LLRRLLRR...I am shitty and out of practice at jumping rope. This will be a part of the routine from now on.

Strength/recovery
A1 trap-bar DL x5x225#
A2 pushups x15
A3 walking lunge x16x50# (2x25# db)
A4 inverted rows x10

Cardio/recovery
jog on treadmill x20 minutes @10min/mile pace, HR ~125...this was basically not work, just hadn't jogged in a while and the prospect of 20 minutes on the C2 made me want to die. I really need to find my iPod so that the LISS stuff isn't so freaking boring. Or I need to get some running shoes and run outside. Actually that's a nicer option given that the weather is cooling off. (In the gym I wear Vibram FiveFingers and I've run with them on concrete before. Not fun.)

Stretch
Normal stretches x8 minutes

Wednesday I'll go to Feldenkrais, Friday another light workout, then Sunday Feldenkrais and then SS Luke-style begins. Luke-style because I can't do power cleans so I'm doing depth jumps as my explosive exercise in Workout B, before the weight part. And I'm adding weighted chin-ups for a pull in place of the PCs. This will be the template (weights listed are work sets for the first two workouts; warm-up sets not included; I'm starting with 90% of my 1RMs for reference weights, i.e. conservatively):

Workout A

Warm-up

• light cardio
• mobility

Sprints x4-5 x10-15m
Plyos

• line hops front-back or side-side x3 x10s
• 1-2-3 jumps for height x2 x8 (two-footed...this will basically just be greasing the jumping groove

Strength

• Front squat x3x5x195#
• Bench press x3x5x150#
• Dead lift x1x5x270#

Workout B

Warm up same
Sprints x4-5 x20-25m...I need to see if I can find a bigger space for these cause I'd like to do 40s
Plyos

• single-leg on-box jumps x2x8 (4 each leg)
• depth jumps x3x5, starting @ 18" and getting 6" higher every 3 weeks

Strength

• Front squat x3x5x200#
• Overhead press x3x5x100#
• Chin-ups x3x5x25#

This will be MWF. LISS cardio will follow strength as a cool-down, in the 10-15 minute range at low intensity (HR~125). Then stretching and done. The SS novice template is 24 workouts, or 8 weeks. So next week through the first week of December. Any comments/suggestions are welcome, other than, "Dude, why the fuck do you change your mind all the time?"

looks good.. but will you be doing front squats 3 days a week? if so, why not sub something else in for one of the days.. ?

Because I think too damn much and Starting Strength has three days a week of squatting. I'm already messing with it because I can't back squat to full depth and I can't power clean so I'm depth-jumping instead. If I try to modify it any more what I'll end up with is nothing like the original. Instead, it will be my own BS again. I figure, leave the rest the way it is and see how it goes for two months. It does seem like a lot of squatting, but then again, I'm still relatively a newb so lots of volume will probably help with technique/neural adaptations/whatever. After 2.5 months (program is 8 weeks, plus two weeks for deload...2.5 months) or so I'll probably mix it up.

Quote from: adarqui on October 06, 2009, 05:42:29 pm

looks good.. but will you be doing front squats 3 days a week? if so, why not sub something else in for one of the days.. ?

Because I think too damn much and Starting Strength has three days a week of squatting. I'm already messing with it because I can't back squat to full depth and I can't power clean so I'm depth-jumping instead. If I try to modify it any more what I'll end up with is nothing like the original. Instead, it will be my own BS again. I figure, leave the rest the way it is and see how it goes for two months. It does seem like a lot of squatting, but then again, I'm still relatively a newb so lots of volume will probably help with technique/neural adaptations/whatever. After 2.5 months (program is 8 weeks, plus two weeks for deload...2.5 months) or so I'll probably mix it up.

if you cant back squat deep, why not just go above parallel, close stance.. pushes the hips back real good, lots of hamstrings and glute.

could go 2x/week front, 1x/week back(above parallel).

peace

Now that I think about it, I should take some video and see what my low back is doing on front and back squats at depth. My self-awareness isn't too hot in the hips (part of what the Feldenkrais is for). Anyhow, if it looks like I'm not rounding too much with back squats, I may just switch to those. On the other hand, why not front squat 3x/week?

Speaking of Feldenkrais, holy crap, it's awesome. The new-agey aspect is annoying but I just feel myself clicking with myself (make sense?) as each class goes on. The lesson we did wasn't as mind-blowing as some of the others I've done but still...pretty cool.

ya definitely get some vid..

as for why not front squat 3x/week, well, just from a motivation/avoiding staleness standpoint i'd do it.. as for as the CNS is concerned, motor learning is a bit better with interference, such as in adding the back squat day.. for example, from a basketball perspective, when perfecting your jump shot, you dont just shoot from the same spot every day, you mix it up.. now im not saying you'd need to mix it up and be all over the place, but, just a small bit of variety can improve your motor learning since they are such similar lifts, and keep you from getting stale.. staleness is definitely affected greatly by lack of variety, even a small bit of variety will keep you from getting stale.. 3x/week front squat is fine, but, i'd think mon/fri FS and wed BS would be much better..

peace

Hey, here are a few videos. Any comments regarding form would be appreciated. The vertical was taken after I lifted and I know at least the first swing there is wack. I'm mostly looking for help on the jump itself. Thanks!

Front squat:
http://www.youtube.com/watch?v=lH0V5GNp38I

Back squat:
http://www.youtube.com/watch?v=7kz2-hIW6y4

Dead lift:
http://www.youtube.com/watch?v=9fb34lJ5y9Q

Standing vertical:
http://www.youtube.com/watch?v=g_ndStqEy5k

man form looks rock solid on everything.. one day i would get oly shoes for the back squatting.. just so much more comfortable than plates under heels, and distributes the weight better from what ive noticed.

what you get on that vert?

im predicting 27 or so.. forgive me if im wrong ! heh

as far as jump form, ive never made people jump different.. REA squats/plyos seem to change the technique automatically.. such as dipping faster or not dipping as low etc, REA squats/plyos seem to take care of that.

the form itself looks fine on your vert.. definitely looks like you're "squatting" your vj..

i've seen so many different styles of jumps, that i just say work on the strength and power exercises, and it should change favorbly by itself.

Like a dumbass, I had some friends in town and got blackout drunk Saturday and Sunday nights (no work yesterday, thanks to this dick: http://www.dickipedia.org/dick.php?title=Christopher_Columbus). I was peachy on Sunday but yesterday could barely move, so gym was not happening. Again, I am dumb. Wednesday will be my official First Day of the new plan.

Was rushed last night for several reasons, so basically warmed up and then did weights, no plyos or cardio. Realized that maybe I should let my work capacity build a little before I try to add other crap. I'll see how Friday goes with the DOMS and whatnot, and hopefully I'll be less rushed then. Anyway, here's what I did (work sets only for weights):

warm-up

• jog to gym x8 minutes
• blow on hands because suddenly it's 40 degrees outside xa lot
• mobility drills

weights

• front squat 3x5x195
• bench 3x5x150
• dead lift 1x5x270

stretch

Also, I love that the "related videos" are all of babies.  ???