Adarq.org

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Wednesday = Anniversary with GF = no workout
Yesterday = Thanksgiving = no workout
Today, went a did this sick ropes course with my family, supposedly the biggest and most badass in the US, only one of its kind here. It was really fun. Then I went to the gym and tied (maybe beat) an absolute PR in DLRVJ and did it 3 or 4 times, to boot. CNS was blazing. My phone display was broken earlier today but I got home, plugged it in just now and it started working again, I started shouting in celebration, heard a door slam elsewhere in the apartment, walked into the living room, saw a pair of wine glasses and heard some soft music on and saw my roommate's door closed and laughed at myself for crushing the mood.
 

warm up
shoot around -- inconsistent as hell
various stretches

work
sprint x4x15y
1-step x4 -- terrible, 29.5 at best
sprint x1x15y
1-step x4 -- better, 29.5-30
sprint x1x15y
full run-up x4 -- meh
sprint x1x15y
full run-up x4 -- YES YES YES YES YES YES YES YES 31.5 YES YES YES YES YES YES

From then on just a bunch more full run-ups, maybe 10 or 12, hitting 31.5 at least twice more and 30.5 several other times. Was super inconsistent, though, CNS was so fired up that at least 4 of the jumps were a complete waste as I got way out of control on the run up and just blew the plant. Got 30 on a couple of those and barely went vertical at all on a couple of others (lol). The whole time I was shaking my head and saying, "It's short, it's so fucking short," to myself over and over.

MR half tucks 3x15
pogos 4x5 -- felt better than any other pogos I've done

I'm starving now. Time for food.

Congrats man. Great job.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
shoot around -- pretty good
mobility, sprinter's warm ups

work
sprint x4x15y
1-step x4
sprint x15y
full run up x4
sprint x15y
full run up x16
tuck jump x20, 20, 15
pogo 4x5

...much later...

foam roll
stretch

More good jumping. A couple of 31.5, a few more 31, a few more 30.5 and the rest 30. One or two felt like PRs but I don't want to say they were any higher than 31.5. Tucks were okay, pogos were mostly okay, although last set was better than the others. Occurred to me to try dunking a tennis ball at the end, but I was tired at that point and need more height before I get that much of my fingers over the rim anyway. Getting stuffed by the rim with a tennis ball in hand = epic fail. At least there was no one else in the gym. Too happy that last workout's improvement wasn't a fluke to care.

good sign, teh power is coming.

Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

yea man congrats on the pr sessions, keep it going

Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

real quick synopsis, as im being bit by mosquitos..

volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH


session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH


session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH


session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH


basically:

Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@

Looks tight, thanks man! Couple of questions, if you don't mind:

Quote from: adarqui on November 30, 2010, 04:03:17 am

Quote from: LBSS on November 29, 2010, 02:53:11 pm

Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

real quick synopsis, as im being bit by mosquitos..

Do you not have functioning windows or window screens? Benefits of living where it's not warm anymore...

no i was outside squatting when i wrote the post.. lol

Quote from: adarqui on November 30, 2010, 04:03:17 am

volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH

For SQUAT: both? i.e. 3x3, then 3x8?
For UNILATERAL: What do you mean to go here? What's an explosive (that's what the "e" is, right?) upper body unilateral exercise? Could I do, say, DB bench and then DB rows?

for squat ya, 3x3 heavy, then 3x8 same weight for some extra volume.

unilateral = walking lunges or stepups, e = each.. so 4 x 3 each leg

upper body is whatever, bench/db row etc.

Quote from: adarqui on November 30, 2010, 04:03:17 am

session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH

2 rotations = MSEM, JSx2, MSEM, JSx2?

ya exactly..

MSEM 1 x 4
rest ~1min
jump squat 1 x 3
rest 2min
jump squat 1 x 3
rest 2-3min
MSEM 1 x 4
rest ~1min
jump squat 1 x 3
rest 2min
jump squat 1 x 3

Quote

Quote from: adarqui on November 30, 2010, 04:03:17 am

session 3:
...


session 4:
...


basically:
...

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@

Think that looks great. I will try to get some light cardio in a couple of times a week, but I mean REALLY light. Incline walking, easy rowing, maybe stationary bike. No running for a while.

Okay to do some beach/bro work, as discussed in Flander's journal? When would you throw it in?

Also, FWIW, I think I'll use ~90% of my all-time squat max as a 1RM estimate to start with and go from there. That is, 290.

EDIT: One last very important question. There will be times when I can't do ME jumps at all, because I've been held late at work and the court's in use. Substitution on those days? Depth drops?

you can drop in some beach work on any of the recovery days, just stay away from straining.. that stuff is fine during recovery days, so is light cardio too (light interval sprints/walk etc).. other than that, feel free to throw in extra beach work during the volume session 1.

3 x 5 dj from 18" (~15s rest between resp, 3-4min rest between sets).. then 4 x 3 depth drops from 30" or slightly higher (2min rest between sets).

peace mang

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Forgot to post this last night. Was crunched for time. Legs felt pretty dead.

warm up
shoot hoops -- what's cooler than being cool?
stretches/mobility stuff

work
depth jump 3x5@18" -- pretty bad, I think, but I've never been good at these
depth drop 4x3@30" -- not as bad, although I did lose my balance on a couple

cool down
stretch
shoot hoops more -- not as bad, I remembered to bend my #$@I!# knees on each shot and, lo and behold, they started falling