Adarq.org

325 x 3 front squat at 183 pounds, age 50

<a href="http://www.youtube.com/watch?v=Vwpd1NlsLx0" target="_blank">http://www.youtube.com/watch?v=Vwpd1NlsLx0</a>

FIF Day 3

WEIGHT: ???
SORENESS: same but all less, calves still most
ACHES/INJURIES: right knee a little
MENTAL STATE: okay

- warm up
court was empty so shot around a bunch. touch was a lot better than it's been in recent weeks, felt smooth. did some submax drop-steps and layups in there, worked up a light sweat. best warm up.

- side-to-side low box depth jumps x 20,20

- BB hip thrust 145 x 10,10

- DB BSS 40s x 8,8,8/leg

- BSS ISO x 60s/leg

- leg press calf raise 275 x 20,20,20

- superset x 3
-- DB OHP 40s x 5
-- pull up x 5; +10 x 5,5

- stretch

last night:

FIF Day 2

WEIGHT: 173
SORENESS: glutes, hamstrings, quads, calves pretty bad, pecs a little
ACHES/INJURIES: right knee, left jaw (?)
MENTAL STATE: okay

- warm up

- SVJ x 4; two-step RVJ x 4 @90%

- plank x 30s,30s

- leg raise x 15,15

- prone SL glute raise x 50/leg (15,15,10,10)

- seated hip flexor raise w/3s pause x 8,8

- stretch

not as sore as i expected, except calves.

in general or acutely?

train around it! if a specific exercise is giving you pain, stop doing that exercise! do something else! ankle hops are not the only barrier between you and dunking. just stop doing them. do max effort broad jumps or bounds, see if lower-intensity hops are okay and if they are do those, see if your feet will let you do short sprints.

i'd like to be able to do a barbell overhead press again sometime but at the moment my shoulder doesn't like any overhead pressing with any kind of external rotation. so i bench and do dumbbell overhead presses and pushups.

have been working out pretty much randomly since i got back from my trip 3+ weeks ago. i've had a few good jumping days in that time but i'm not doing anything structured and that worries me. also i don't feel like i'm overloading at all, which as we all know is necessary for actual progress. the holidays are coming up in a few weeks. i have it in mind to do as much of flying in four (EDIT: plus upper body shit that will continue to be de-emphasized) as i can between now and when i leave for christmas family time, use those ~4 days as the adaptation period, and do the final workout or two as basically priming days for testing just before new year's. time for a big push.

starting tonight. gonna do the intermediate version because i can't claim a 2x bw squat right now. but i'll keep adding weight pretty aggressively (10-20 lbs/workout) on squats until i can't anymore.

also, just an observation: my best jumping comes after a leg workout (jumps or depth jumps, squats, and RDLs) plus an extra day of rest (~72 hours instead of ~48). occasionally, those rest days include something like moderate-intensity tennis.

today just did more shooting around, layups a few ME DLRVJ and then a bunch of pull-aparts, push ups, and cable hip thrusts. about and hour and fifteen minutes total. back in the normal swing of things this week. it was a good holiday.