Adarq.org

BW = ???
SORENESS = cruuuuucial soreness in glutes and adductors
ACHES/INJURIES = left big toe, mid back (?)
FATIGUE = low
DIET = good

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
pretty low but got better as i went. jumped at a new hoop, outside on asphalt. slippery but at least no one was around. it helps to look at the point where i want my last step to start.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
mid-back tweaking like a mother, only did 2 sets

- Pogos: 4 x 5 MAX EFFORT 4 x 20 submax
continuing to go submax until i'm less shitty at these

- REA squat : 4 x 3 (40%)
125,125,125,125

- MSEM squat: 2 x 4 (~90%)
285,285

- BSS : 3 x 3
150,150,150 == ouch

- core
stuff

- stretch

Sucks about your friend man.

Go get training again.

Thanks guys. Like I said, not someone I was really tight with but I'd known him since we were 5. Did get back in the gym tonight but it was a weird workout.

BW = ???
SORENESS = low back (possibly from long bus ride yesterday)
ACHES/INJURIES = none
FATIGUE = low
DIET = good

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
2 of 'em

- jumps : 3 step
weird, got off to a good start with some strong (for me) submax jumps. but then i started thinking too much and almost all of the ~20 jumps i took after that sucked. some really badly. one 31" jump.

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
felt kind of shitty and slow

- Pogos: 4 x 20 submax
also felt slow and unreactive

- REA squat : 4 x 3 (40%)
125,125,125,125 == felt okay

- C1: MSEM squat: 1 x 6 (~80%)
255,255 == had good bar speed for most reps

- C1: jump squat : 2 x 2 (30%)
95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
150,150,150 == felt very strong, good ROM, bumping weight to 160 next time

- core x 3
chin up x 8,8,8
leg lower x 15,15,15
push up x 15,15,15
crunch x 33,33,34

- stretch

I don't think I warmed up enough but I get paranoid at the gym that if I take too long to warm up, people are gonna take over the court. Dumb, but there it is. Stretched again just now. Got shit to do on Wednesday so I'm actually gonna try to get the sprint/RVJ session in tomorrow.

from last night:

BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good

RVJ session

-warm up

-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

That's my problem with any vertical attempts and some long jumps. Sucks.

Quote from: LBSS on April 21, 2011, 09:43:29 am

i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...

Quote from: adarqui on April 21, 2011, 11:38:30 pm

Quote from: LBSS on April 21, 2011, 09:43:29 am

i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

Quote

==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...

Yeah I wish I had easy access to a lower rim. There are some behind the middle school near my parents' house but I don't know of any in my neighborhood. I'm gonna be out there on Sunday for Easter so I will try to make a trek over to the courts if it's not raining. I want to measure the rims there, at least. I could definitely get pumped for 9'8" if I had a ball with me and could actually try to dunk.

Never caff'd up for dunking specifically because I almost always work out at night, and caffeine keeps me awake for hours. Actually, if I can swing a workout before Easter dinner on Sunday, that might be a good plan. Just drink a ton more coffee than usual, head to the short rims (sounds like short bus) and go for it.

My approach speed increases at lower rims, because at higher rims I have the tendency to take an even longer last step and go slower so I have more time to apply force, but this is while using an one-leg jump. Not sure what kind of jumping you use.

But on lower rims I can go quicker since the rim is lower and my approach becomes better.

This actually rings true for me. I jump DL but I think I slow down because I'm worried about having enough time to actually apply force. Really, overthinking has always been a problem for me. It's easier to flow on lower rims, too, because I don't have it in mind that I have to try as hard just to touch the damn thing. When I do get good approaches (once in a while) I get PR's or near PR's.

last night:

BW = ???
SORENESS = none
ACHES/INJURIES = big toes, right ankle/heel (?)
FATIGUE = low
DIET = not good, slept late so not much breakfast

-warm up

-sprints 4 x 15y

-RVJ x a bunch
mostly meh but felt a LOT better than the other day, much smoother acceleration

-squat 3 x 5
275,275,265 == form okay but not great, depth good, lowered weight to get better form. relax the ego...

-BSS 3 x 5e
140,140,140

-core
--chin ups x a bunch
--prone toe touches x a bunch
--dips (full stop at bottom) x a bunch

-stretch

right peroneal and right ankle started hurting a bit. could be because the top two eyelets in my right shoe just ripped through, so i couldn't lace them all the way up. wtf. need new shoes.