Adarq.org

Yeah you could switch to an explosive regime for a month or so and then get back to squatting heavy again.

Here's an idea:

Two explosive workouts per week:

Workout A:

Depth jump 3x5 from medium box
Jump squat with reset after each rep: 3x5 with 30% of your 1RM
ALTERNATED with
1/4 rhythmic jump squat: 3x10 with an empty barbell
Squat 6x1 with 90%

Workout B:

DJ 3x5 from high box
1-2 jump squats 3x5 with 30% 1RM
Explosive squat 6x2 with 60% 1RM

There ya go. Try that for a month or so and see what happens.

EDIT: Oh, and one more thing: when you go to jump and jump a few times and think "this sucks, I'm giving up - don't. Continue to GO GET IT". There's been a handful of times I saw you write that and DO that which makes me think you're missing a ton of possible jump practice because you just don't like how you move and just quit and go strength train again and get worse and worse plyometrically.

You have to ask yourself "what's wrong with my jump as far as movement goes". It could be that you're so quad dominant or something, but honestly you don't look bad (in fact you look much better than me) off two feet. Very quick and snappy. It could actually help if you would "load" more in the plant and benefit from your strenght more instead of bouncing so quick off the ground like you do now. I don't know.

last night:

BW: ???
SORENESS: none
ACHES/INJURIES: none
FATIGUE: low to medium

- warm up
included sprints and glute activation

- SLRVJ x 8-10
i'm still terrible at these although i did put together a couple of PR-ish jumps. probably around 27" off the right leg and 26" off the left.

- MR double leg bounds 5 x 5
best were second and third sets, got about a yard past half court, so about 44-45 feet, i think. that's pretty good, actually. need to remeasure the court to make sure i'm not fooling myself.

- squat: 305 x 3,3,3 | 275 x 8,8,8

- push press 115 x 5,5,5

- pull up x 5,5,5

- BSS 100 x 3e,3e,3e

- C1: calf raise x 20
- C1: glute bridge 45 x 10 (back elevated on bench at top of movement)
- C1: ab pull down x 30
- C1 info: 3 rounds, minimal rest

- STRETCH

huh, weird. 3 people negged the upvoting post? who are you people?

unless it's you, vag, trying to diminish my rep power and therefore my dominion over all forum members except lance and adarq. you sly fox, you.

BW: ???
SORENESS: edit: tib anterior but very light
ACHES/INJURIES: something wonky in my right anterior hip but only in a very limited ROM, not worried about it
FATIGUE: low

- 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
court in use, subbed

- depth jump @18" x 4,4,4
not bad, there's nothing to reach for in the gym but most were easily 25+

- ME MR halftuck: 5 x 5
weak and slow

- ME MR pogo: 3 x 5
last set best

- C1: MSEM squat: 4 x 320
- C1: JUMP SQUAT: 2 x 3 x 95
- C1-info: two rounds

- S1: dips x 15,15,10,10
- S1: inverted rows x 15,15,10,10
- S1 info: minimal rest between exercises

- S2: ab pull down x 30
- S2: glute bridge x 15
- S2 info: 3 rounds

- STRETCH

nice on the msem squats, how explosive were the 320's ?

also, you found out any info on a new gym yet?

pC!

they felt slower and heavier than i feel like they should have, but not slow enough to be grindy at all. more like i just couldn't maintain form, concentration was off somehow. suffice it to say i won't add weight next time and will hopefully be in a better state of mind.

as far as new gym, i'm leaning toward the really expensive place because i think it's got the best chance of court availability. will try to get on a month-to-month setup there so i can leave if i hate it. either way i'm holding out at my gym as long as possible.

i was at work until 12:15 last night (this morning), so did not get to the gym. spent the whole day, from 9 AM - 12:15AM, working on a proposal. spent hours on it over the weekend, as well. on the plus side, i'll get a comp day out of it. session 3 tonight.