Adarq.org

going to work out in a sec but here's what i've been mulling over. thoughts welcome:

GOAL: dunk
WHAT’S LIMITING ME: 1) inadequate strength/power, 2) inadequate reactivity/bounciness, 3) inadequate efficiency, 4) inadequate work capacity
WORKOUT PRIORITIES: 1) improve squat, 2) improve triple extension power, 3) improve jumping technique, 4) add volume by week and by workout
LIFE PRIORITIES: 1) wake up by 6:30 AM during the week, 2) in bed by 11 PM, 3) reduce refined sugar (only PWO shakes and once/week dessert, 4) ensure 1g protein/lb LBM every day, 4) at least seven handfuls of vegetables every day

- i'm trying to get on a better sleep schedule. being able to work out before and after work would help a lot with getting more volume in on jumps, because the court is usually occupied in the evening, and there is no way to work around whoever is using it. cramped quarters. that may mean less jumping at night, which is fine.
- this is a ton of squatting, but i love squatting and haven't focused on it at all in a year. MSEM has been really fun. need to monitor form.
- jump assistance would be complexes like stiff leg hops + plate swings
- upper is basically what i’ve been doing: low volume, slow progression. i like doing it, it helps me enjoy the gym.
- DLRVJ would be completely AREG, but the idea is to have sunday be a PR-ish day. volume is loaded toward the beginning of the week and then friday and saturday are mostly rest. any weekday evening session of DLRVJ is likely to be submax because i have to do it on a racquetball or squash court, so no target to reach for.
- squats would also be AREG in terms of load.
- this plan would be for four cycles, followed by a week of cutting squat volume to a minimum and resting a couple of extra days throughout the week, then attempting to PR on a weekend day.

SUNDAY
AM: rest
PM: DLRVJ + MSEM squat (x6) w/LTMP mixed in + MEBM squat + upper

MONDAY
AM: rest
PM: DLRVJ + jump assistance + LTMP volume squat (@60% xF)

TUESDAY
AM: DLRVJ or jump assistance
PM: upper

WEDNESDAY
AM: DLRVJ or jump assistance
PM: DLRVJ + jump assistance + MSEM squat (2x3) w/LTMP mixed in

THURSDAY
AM: DLRVJ or jump assistance
PM: DLRVJ +/or jump assistance + LTMP volume squat + upper

FRIDAY
AM: DLRVJ
PM: rest

SATURDAY
AM: rest
PM: rest

one problem is figuring out how to load MEBM squats.

the comp results make it easier to believe, in the caption to the vid i think they mention the 215 DL, which is what's listed on those results. 537.5 total is really good for a dude, let alone a lady of any size, let alone a lady who weighs less than i do!

ETA: she has the second-best reshel score (like a wilks score) in that competition, and the next-closest person is also a woman from argentina. interesting. only better dude is someone we should probably be following on YT, if he indeed has videos: jaco de waal, who totaled 815 at 82.5.

beast for sure.

ETA2: makes me want to train for power lifting. must snap out of it.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation

- warm up

- DLRVJ one-step x 4; two-step x 3; three-step x 3; four-step x 2
submax, no target

- MSEM squat 300 x 3;3

- superset x 2
-- DB OHP 55 x 6
-- pull up +20 x 6

- stretch

RSR proves to be much more demanding than i what i thought when seeing it on paper.
Legs are constantly tired. Moar sleep&food, must stretch/SMR too.

lolduh. 

i mean i can't quite figure out if those reps are crappy or not. they felt fine as i was doing them, very stable and easy, not even a lower back pump, let alone pain or discomfort. and i don't think i'm waggling my hips. but the tilt...looks weird.

here are today's squats. you can see the lean pretty clearly. need to correct it. some of it may just be the fact that my right shoulder is lower than my left. some is clearly more serious than that, though.

EDIT: may not look it with the angle but these are all below parallel.

<a href="http://www.youtube.com/watch?v=QD5DRU5FHEI" target="_blank">http://www.youtube.com/watch?v=QD5DRU5FHEI</a>

EDIT 2: for an imperfect comparison, here is 350x1 from fall 2013.

<a href="http://www.youtube.com/watch?v=OkGlV2kB4MA" target="_blank">http://www.youtube.com/watch?v=OkGlV2kB4MA</a>

man you should totally do it. quick google reveals that the USATF tennessee association championships are in june but i bet there are smaller meets. here's an open track club in knoxville: http://www.tnelitetc.org/.

not to push you in that direction or anything!

not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.

EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?