Adarq.org

WEIGHT: ???
SORENESS: lower traps, hamstrings, quads, pecs a little, glutes a little
ACHES/INJURIES: none
MENTAL STATE: tired

- warm up

- SVJ x 3+3

- depth jump @~28" x 3; @~23" x 3
poor. 28" is too high for me to really jump

- SVJ x 3+3
better than first set, worked on loose/high-amplitude arm swing

- DSVJ x 6
alternating lead foot, okay

- some other jumps x a few

- some random light shoulder stuff

- run home

wanted to go to the track today but avishek will attest to how gross it is outside. will do extended stretch/mob tonight and try to jump very early tomorrow (6 AM), plus maybe back in the gym later in the morning to kill myself before the long weekend.

WEIGHT: 172
SORENESS: outside of glutes
ACHES/INJURIES: none
MENTAL STATE: oddly okay

- warm up

- SLRVJ, 1-2 jumps, DSVJ x ~35-40 total

- squat 275 x 1,1,1,1,1,1; 185 x 10+5+5
reps as explosive as possible. did the set of 20 rest-paused with about 20s for each "+".

- superset x 2
-- dip x 10
-- pull up x 5+5

- DB RDL 70s x 10,10

- rear delt flyes and rotator cuff stuff

- decline sit ups 30 x 10; 18 x 10

- stretch

got up at 4:30 and worked 5:30-5, somehow was still pretty awake for this. no pop on the jumps really but that's unsurprising. will try to get good sleep tonight, gym again tomorrow for some low-intensity stuff or track if it's warm enough, then jumps wednesday morning.

obviously those things are true and being lighter is easier on your joints. i'm just recommending that you treat weight loss almost as a side benefit of getting in shape, rather than focusing on weight loss as an end goal. shift focus to conditioning (and may i add: sport-specific conditioning) and maybe do some light calorie restriction if you really want to, but don't actively try to lose 20kg this time around. just my two cents.

recycling from 2012:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little when i woke up, but went away on jog to gym
MENTAL STATE: very good

- warm up

- SVJ, DSVJ, one-step DLRVJ x ~12 total

- two-step DLRVJ x ~12

- three-step DLRVJ x ~5
first one three full knuckles over, that's a recent PR by a good inch.

- cool down

- stretch

a bunch of layups during warm up and cool down and a few SLRVJ without the ball, as well. probably 40-50 total jumps. the first jump at each successively farther distance was the highest at that distance...weird. surprised at how good this felt.

176 snatch (WR), 204 C&J (6.5kg shy of WR), 380 total (WR). 

<a href="http://www.youtube.com/watch?v=p7vFzCD6DWQ" target="_blank">http://www.youtube.com/watch?v=p7vFzCD6DWQ</a>

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

^^^that is the dunk i want to be able to do, more than any fancy spinning or BTL shit, and just never will. awesome.