WEIGHT: 174 SORENESS: none ACHES/INJURIES: right knee a little achy, more after end of workout MENTAL STATE: good
- warm up
- DB jump squat 25s x 5,5
- squat MSEM 285 x 6
- squat 205 x 20 too easy, not sure why i put this little weight on the bar. felt good though.
- superset x 2 -- DB OHP 55s x 6 -- pull up +20 x 7,6
- stretch
there was literally no space in the whole facility for ME jumping, other than like the lobby which has tile floors and is full of people. the ceilings in the gym are too low, the aerobics studio had a yoga class, the racquetball and squash courts were all full. so did jump squats instead.
i commented in your other thread as well, but more on the earlier vid. on this latest one -- you're overthinking it, man! you need to build as much speed as you can control into a plant from which you jump up. that's it! foot placement will work itself out in the most efficient way as you get better at accelerating with each step.
a running jump is the translation of horizontal speed to vertical speed, crudely speaking. the faster you can go horizontally while still converting a large portion of that speed to your vertical jump, the better. adding steps is a way to learn how to go faster toward the hoop while still under control. your first step is always going to be slow, and each subsequent step should accelerate you toward the hoop. in your practice run-ups there (off of what i would call three steps, not two) you're just bouncing toward the hoop in a kind of curvy run, not adding speed with each step. i will take vid sometime soon to show you what i mean.
in the meantime here's a t0ddday progression i did about a year ago. it's bad - i was not jumping well - but you can still see how each time i take an extra step out, i'm using the extra distance to go faster into the plant.
motivation very low today, had to drag myself to the gym. abandoning the stopwatch thing already, given that half the clicks i got today were 12-13 and half were 09.
WEIGHT: ??? SORENESS: none ACHES/INJURIES: mid back a little MENTAL STATE: blah
- warm up on the stationary bike, felt harder than it should. i usually cruise around 15.8 "mph" at level 4 but what felt like my normal level of effort was only getting me to 15.2 or so tonight.
- DLRVJ build up x 1; four-step x 5,5,5 submax, walk-back rest between reps and about a minute between sets.
- superset x 3 -- DB swing 50 x 10 -- pogo x 10 pogos actually felt pretty good
- squat 275 x 2,2
- stretch
brain dead, did not feel like pushing squats but at least i got under the bar.
and no, i wouldn't try to go for 500 again right away. it might have felt easy but you felt like shit the next few days. you don't need to hit an absolute 1RM PR every week.
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