Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good

- warm up

- SVJ x 2
recent if not all-time PR, probably 28"

- bunch of jumps out to a few at four-step
probably 30 minutes' worth. all-time PR on drop step (just under 30, touching rim), recent PR off one-step (32.5), recent PR off three-step (34), possible all-time PR, period off four-step (35.5-36), cleanly dunked that little yellow ball twice and put it in ugly a bunch more times, PR off SLRVJ off both legs (30" for both, touching rim for the first time off one leg).

whoa.

 

Haha told ya you were there!

And you still have a ways to go until you can say "I'm very good at movement efficiency now" - meaning, you can still jump higher by continuing with practicing jumps and whatever else that you currently do now that got you here.

Haha told ya you were there!

And you still have a ways to go until you can say "I'm very good at movement efficiency now" - meaning, you can still jump higher by continuing with practicing jumps and whatever else that you currently do now that got you here.

surely. for one thing, i noticed today that i had to take off from a bit farther away than normal, maybe 0.5m, in order to be taking off from the right spot. that means i was covering more ground with each step, which means i was putting more power into the floor with each step. good stuff.

on the SLRVJ, i think it's mostly a matter of having been practicing a lot. just doing a lot of layups. but still pleeeeeenty of room to improve.

WEIGHT: 173
SORENESS: none
ACHES/INJURIES: right toe but it went away
MENTAL STATE: happy

- warm up

- squat 315 x 2,2; 185 x 20
first 20-repper. felt it a bit in the low back once i got up there in reps but this was not super challenging. fun way to get some squats in without taxing myself too much. might do these once a week or every two.

- superset x 2
-- assisted natural GHR x 5
-- pull up x 8
-- DB OHP 45s x 8

- superset x 5
-- DB swing 45 x 10
-- band pull apart x 10
-- push up x 10

- BB decline sit up 35 x 10

- curlzzzzzzzzz 20s x 10

- stretch

i'm liking higher-volume stuff. it's a way to push myself for upper body and get a little conditioning in - rest on the first superset was 45-60s and on the second more like 15-30s - without challenging my CNS with heavy weights or with any kind of preoccupation on getting stronger. i'll continue to add weight slowly and mix things up to get in a good amount of pushes and pulls, but i'm not going to stress about it. it's fun. also i found a machine in the gym that i can use to do natural GHRs so i'm going to start doing those again, alternating with RDL variations.

WEIGHT: ???
SORENESS: VMOs, adductors, lats/intercostals
ACHES/INJURIES: none
MENTAL STATE: meh

- shoot around and layups x 30 mins

- jumps
tried a few but i was barely hitting 30 off one step. too sore. better to get in and move around with a bunch of submax jumps than not.

I love that you keep doing the GHRs