Adarq.org

WEIGHT: 187.8 (171.6 )
SORENESS: lats, triceps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

Strength:

- paused speed squat 265 x 5,5

- DB push press 55s x 10,7

- glute thrust 280 x 15,15

- deficit DL 280 x 5,5

- decline sit up +35 x 8,8,8
cheated on second set; last four reps of third set did concentrics with bar in front.

- inverted row x 10+3+3

- stretch

did this fasted. gonna make some lunch now. getting my first tattoo (!) at 4 and then depending on how i feel i'll go back and do the jumps portion of the workout.

tattooing ended too late to make it to the gym. did the daily workout instead.

Warm up:

- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei

- scorpions

- leg swings

- dorsiflexion work

Strength/prehab/activation:

- pistol x 10,10

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10

- suitcase KB jump squats x 8,8

- one-step RVJ x 3,3

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raise x 20,20

Cool down:

- high foot BSS x 20/leg

- stretch quads, hamstrings, hip flexors, calves

it does matter, but it depends. some people do better on low-carb than others.

WEIGHT: 185.2 (170.8 )
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired but good

- warm up
court was open so did a couple DLRVJ with the vest on and a few without at the rim. pretty terrible, legs fatigued, surprise surprise.

Strength:

- paused speed squat 255 x 5,5

- DB push press 55s x 7,7

- glute thrust 255 x 15,15

- deficit DL 275 x 5,5

- decline crunch +30 x 8,8,8

Jumps:

- plant leg MB throws for height @12 x 5

- one-step RVJ x 10,10

- DLRVJ x 5,5,5,1
legs gassed, form was breaking down at the end of each set

- skater jumps x 20,20
- continuous jumps x 10,10
- depth jump x 3,3,3,3,3
- bound-bound jump x 3,3,3,3,3
legs gassed, could not even muster full-effort skater jumps.

- stretch

this one's for adarq: https://www.facebook.com/UniversityK9DC/videos/464239737101094/?fref=nf

that's a friend from high school. she's a trainer for problematic dogs.

WEIGHT: 186.6 (172.2)
SORENESS: traps a little, tib anterior (both legs)
ACHES/INJURIES: right knee a little, SI joint less than this morning
MENTAL STATE: good

Warm up:

- KB swings

- scorpions

- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei

- leg swings

- dorsiflexion work

Strength/prehab/activation:

- pistol x 10,10

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10

- suitcase KB jump squats x 8,8

- one-step RVJ x 3,3,3

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raise x 20,20,20,20

Cool down:

- stretch quads, hamstrings, hip flexors

- high foot BSS x 20/leg

I like to push the envelope, so I have tested as much as 16%....    Although I think percent is far less important than adaptation.  If you add a 5-10lb vest and cant jump within am inch or 2 of PR you have too much weight.

interesting statement. i have gotten within 1-2" of my PR for SVJ with a 10lb vest on, but i don't think i could get that close to my RVJ PR.

it's just you, depth still looks really good.

also i've been having some SI joint discomfort over the past few days, which i've forgotten to log. nothing serious right now but certainly something to monitor with the new low-back-centric exercises (deficit DLs, decline sit ups).