Adarq.org

Quote from: Avishek on August 06, 2011, 08:59:08 pm

Nice I realized again you're in DC ( been seeing the signs for the tournaments all over the place on the metro). I work in DC at Bally's.

Anyway why do you foam roll before and not after a workout?

which bally's? i foam roll before because it makes the workout feel better. i do SMR on off days, too.

L street, and 21st. There aren't too many Bally's in DC. So what is SMR? I've neglected recovery techniques most of my life

Nice, it's 20th street NW btw, I realized today there is NE, SW, and SE, bu tof course only one Bally's

Yeah well there is a court on the way to Whole Foods on P street, about 1600 P street, I may go do some jump testing/ shoot some hoops since I got a client at 7AM, then no one till 430

I'll PM u my number

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = low back a tiny bit
ACHES/INJURIES = right toe FFFFFFFFFFFFFFFUUUUUUU
FATIGUE = low but i'm coming down with a cold, so there's that

- warm up

- depth jump x 5

- DLRVJ x 6-7
pretty awful

- squat 5 x 7 x 270

- SS1: chin up x 9
- SS1: dip +30 x 9
- SS1 info: 2 rounds would be laughing if that weren't so sad

- stretch

TWO MORE WORKOUTS

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = a little bit inside hips
ACHES/INJURIES = left elbow and shoulder once i started squatting, right big toe
FATIGUE = low but mild cold

- warm up
extra rollering

- DSVJ submax x ~20
focus on boom-boom landing, rather than flat landing

- squat 10 x 3 x 300
went like this: 3,3,3,1+F+2,3,3,3,3,3 == failed after first rep of fourth set because i lost concentration because of the god damn elbow/shoulder pain. finished my sets, though, so a nice even 3000 lbs lifted.  

- stretch

was planning to do chin ups and dips but decided to take it easy on my left arm. now it's rest, rest, rest, test. come on, 345.

also, it looks like i'll be going to mozambique right after i get back from the beach, but only for like a week total, including travel. kinda wack, but hey, i've never been to africa. so that'll be cool.

Looking strong and good form ^^^

thanks fellas.

Squats looking strong LBSS.  What's your primary goal at the moment?

thanks clarence! primary goal at the moment is squat at least 345 tomorrow. that would be just over 2x the heaviest i've ever been (~172).

then i'll be gone for two weeks. beach with family next week, then home for less than a day, then mozambique for a week-ish (it's really 4 days of travel and 4 days on the ground) for work.

then, back to greater emphasis on jumping, with the hope that i can convert my new strength into a little more power. this will mean a lot more jumping and jumping assistance type stuff, plus some power snatching. smolov has been fun (srs) but i want to be able to dunk. that means not beating myself up with crazy squat volume.

now that you've got me rolling, here's a potential plan (borrowing heavily from ARowe's). comments welcome:

workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
- DLRVJ x 8-10
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- upper/core
- stretch

workout 2: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- depth jump 3 x 5
- ME bounds, vertical emphasis 4 x 8-10
- ankle hops 2 x 20
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 3: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 10-15
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ x 5-10
- DLRVJ x until tired

workouts to be 3x/week with a day of conditioning in there somewhere. conditioning could be easy tempo sprints, biking, jump rope intervals, whatever. low intensity, moderate volume. plus stretching and SMR.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = 171.4
SORENESS = none
ACHES/INJURIES = left arm, tricep/shoulder
FATIGUE = low

- warm up

- sprints x 15y
2 @ 60%
3 @ 90%

- DLRVJ x 8-10
mostly bad but a few i actually managed to get some speed and aggressiveness on the approach.

- squat x TEST
325
345
355 fail
345 

Left arm hurts. Thought I was doing 350 on fourth attempt but forgot to put a five on the left. FML. Instead, two legit reps with 345. Depth very solid, there is video evidence. I can now honestly lay claim to an honest 2x bw squat.