Adarq.org

16/05/2017- 8.30pm

A1) RDL- bar x 10, 60 x 5
DL- 80 x 5, 110 x 3

A2) Tuck FL- 10s x 4

A3) Pike PU x 5, 5, 5, 5

Nearly the quickest session ever. The motivation is coming back to train harder but just glad to get something done at the moment. Front lever felt seriously good on two of the sets. Lat and core engagement was high. Also on DLs at 60 and 80 the lat engagement was tremendous. Something I don't normally get.

Forgot to mention that after the game last week we had a mini dunking session (when the hammy was still warm). Threw down a few nice one handers off one and then a one hander off two feet off one step (try saying that ten times fast lol). First time I've dunked off two feet in years and felt pretty good. Anyway, going by the Maxent measuring method I need 22" to reach the rim and was hitting in between my wrist and forearm on the ring. That's about 12" giving me a 34" vert with ball in hand off the dribble. I'll take that any day of the week. Once the hammy has recovered I'll get down to the courts and get something on film to make sure. Feels pretty good given I haven't had much jumping practice.

GF last night. Really interesting game. We had two guys who've played at a high level over 15 years ago (me and one other) and two young guys who are pretty good. They had 1 guy who plays semi-pro and 2 guys who currently play at a decent level. They were up by as much as 10 and up 4 going into the half. We led most of the second half and won by 4. Their best player hit a step back 3 to put them even with about 30s to go but we stopped them twice and hit our free throws to get the win.

Ended up taping up the hammy with one strip down the back of the leg and two strips across where it was tender. Worked a treat. Once I was warm I could sprint although I did lack speed and some bounce it was ok.

Going to rest a day or two then get my fat ass back into training.   

28/05/17
bw- 90.7
injuries- none
soreness- all over (even more so now)

Warm up- foam rolled legs, lower and upper back, joint rotations, leg and arm swings, monster walks

A1) RDL- bar x 10, 60 x 5
DL- 80 x 5, 100 x 5, 120 x 5 (all double OH)

A2) 24" box jump x 3, 3, 3, 3, 3

A3) Tuck FL x 5s x 5

B) Chins- bw x 5, 3, 4

C) BB Curl- 30 x 5, 5

And done. Getting back into it. I'm not getting as much in as I want to do but I'm back in the gym and that's the main thing. Will add to this over the next couple of weeks. I'm back to tracking weight again. Not obsessively but I notice I'm much more likely to stay away from junk food if I do so it makes sense to do it.

05/06/2017
bw- 91.6
injuries- none
soreness- none

Warm up- scaps, shoulders, wrists, monster walks

A1) Squats- bar x 10, 40 x 5, 60 x 5, 80 x 5, 105 x 5 (knee sleeves & lifting shoes, no belt)
A2) Tuck Front Lever- 5-10s x 5

B) Ring Dips- bw x 5, 5, 3

C) Hollow Body Hold x 30x x 3

D) CTW handstand x 30s x 3

Had an epic (for me) handstand hold off the wall for about 5-6s. Felt like an eternity. Only problem was when I bailed I smashed my knee on a powerpoint on the way down. Luckily I'd already squatted for the evening. Wanted to get more in but again it'll do for now.

Had some great moments on the FL. Really felt my scaps working and holding position which is probably the first time I've felt them in that way.

Looks like Acole and I will be catching up next week for some dunks (fingers crossed). Need to make sure I'm getting my recovery down pat so I can actually get some dunks down.

re: frog stands/crow, messing with where knees are resting and hand placement led to big improvements for me. closer to armpits, closer to elbows, more or less inside. i don't see why there would a hard-and-fast rule about whether it's better for your hips to be higher or level with your shoulders, but it's worth playing around to find the most comfortable and sustainable spot. personally i've found that hands shoulder-width (prescribed distance is closer in) and slightly splayed out with knees fairly close to armpits leads to a crow i could hold for minutes if i wanted to. ymmv based on physiology, where you're mobile, etc.

09/06/17
bw- 90.6
injuries- none
soreness- upper back

Extended Warm up- incl. shoulders, scap, wrists and plenty of glute activation work

Front Squat- bar x 10, 40 x 5, 60 x 5, 70 x 5, 85 x 5 (knee sleeves, oly shoes- no belt)
Tuck Front Lever- x 10s, 5s, 10s, 7s, 8s

OHP- bar x 10, 40 x 5, 45 x 5, 3, 5

Again not quite getting the amount of time I want in the gym but I'm consistently getting in there so I'll take that for now and build as I go.

Front squats felt boss. The weights not that heavy but 85 moved almost as fast as 40 did. Part of me thinks I should just front squat and deadlift and leave back squats out of it. The other part of me feels I have unfinished business with back squats and I want that double bw squat before moving on. The question is how long do I give myself.

Both tuck FL and OHP were pretty solid although I lost focus throughout the sets. Also wasn't making it any easier on myself with front levers as I was still wearing my lifting shoes.