Adarq.org

Dam nice man!
I want to have 2x bw squat before october 1st also. Right now I am like 20-30 lbs away from that.

 

thanks peoples! raptor: my plan is definitely to cut way back on squat volume now and focus on reactivity and power for the next couple of months, at least. maybe once winter hits i'll try to add some more strength + weight, but that's a ways off yet.

at the beach, so no formal workouts, but i've played tennis for at least an hour every day and did a few DLRVJ today at the court that's next to the tennis courts. have biked around a bit, too. will continue to play tennis at least once a day and i'm hoping to go kayaking tomorrow or thursday. we'll see about the weather.

i love the beach.

last night

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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.

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BW = ???
SORENESS = none
ACHES/INJURIES = right toe
FATIGUE = high

- warm up

- MR half tucks 3 x 15
slow and unexplosive

- BSS 3 x 10 x 44kg
super easy

- messed around with some upper body stuff in between BSS and then after
pull ups, bench, db ohp, db row, etc.

- stretch

better than nothing.

gym was closed, so:

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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.

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BW = ???
SORENESS = none
ACHES/INJURIES = right toe, although i'm starting to learn to compensate for it as well as i do for the left; general tightness
FATIGUE = low to moderate

- warm up

- sprint (push up bottom start) 4 x 20m @ 90-95%

- sprint (regular start) 2 x 20m @ 90-95%

- MR half tuck 3 x 15,22,21

- pogo 3 x 5
legs jelly on last set

- cool down

- stretch

okay, reached intermediate goal of 2x/bw squat in mid-august and then was out of commission for three weeks. spent a week playing tennis, swimming and bike riding, then a week either in a plane or working my balls off in mozambique, with a few random-ish workouts thrown in, then most of a week recovering from the trip. now, having spent two months adding 25 pounds (should have been 30, god damn it) to my squat without putting on any weight, but also not putting any noticeable inches on my vert, it's time to focus on turning that new strength into better jumps.

so. here is my new plan. i posted a version of it on page 74 but have revised it somewhat. big h/t to adarq and arowe, this borrows pretty heavily from the plan that arowe used with a lot of success.

also, my diet has sucked the past few weeks but because i am blessed with awesome staying-lean genes, i've not gained an appreciable amount of weight or fat. going forward, i will focus a lot more heavily on meeting my protein quota, getting enough vegetables and staying away from refined sugars. in part because i'm so lean and generally like the way i look, i have a hard time being any more anal than that.

comments welcome from anybody who feels like it. i'm also posting this in a new thread.

relevant recent maxes:
squat: 345
DLRVJ: 32-32.5"

workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
(- if feeling explosive, DLRVJ)
- depth jump 3 x 5
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- OHP x 5,5,F
- chin up x 8,8,F
- core
- stretch

workout 2: power
- warm up
- sprints x 3-5
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- ankle hops 2 x 20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 3,3,F
- chin up x 8,8,F
- core
- stretch

workout 3: power
- warm up
- sprints x 3-5
- speed line hops 3 x 10s/e
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 5,3,1(F)
- chin up x 8,8,F
- core
- stretch

workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ submax x 5-10
- DLRVJ x until tired
- dips + # x 8,8,F
- DB row x 8,8,F/e
- core
- stretch

ad hoc off days
- foam roll
- light conditioning (tempo sprints OR long walks OR messing about in the gym, e.g. TGUs, handstand practice, farmers' walks, etc.)
- stretch

How's your standing vertical? I wonder why you're not jumping higher even though we have similar body structure & weight and you have a stronger squat also. Has your previous RVJ max been higher after a power/speed cycle?

standing vertical is in the 27-28" range, i would guess. don't know why my jump sucks so much, especially as i'm generally pretty coordinated and not bad at sports. not especially reactive, obviously. for some reason i have a hard time coordinating a powerful jump. often a very "soft" or slow run-up is at least partially the culprit. i don't do very well transforming horizontal movement into vertical movement.

empty gym. holler.

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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.

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BW = 170.0
SORENESS = none
ACHES/INJURIES = left hip
FATIGUE = moderate, didn't get to sleep until really late last night because of the michigan-notre dame game

- warm up
just shot around, some ME layups

- DSVJ x 6-8
getting up pretty well, decided to go for DLRVJ

- DLRVJ x 12-15
 
out of absolutely nowhere, was jumping very well. several easily at 32, one at 32.5, one possible 33. but i've never had that much consistency at that height. so call it a volume PR if nothing else.

- squat 3 x 5 x 275
much better

- BSS 2 x 10e x 120
hip was feeling wonky and the gym was closing

- stretch

sweet.