Adarq.org

mmmmmmkay so here goes. based on earlier with some modifications to keep exercises in order from faster-->slower. my only doubt is about the speed-ish day being right after the heavy legs day. but that's more or less how acole had it set up. thoughts?

DAY 1: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Hip thrust 3x10
- Calf raise 3x20
- Core, UB superset/circuit as I've been doing them

DAY 2: Speed-ish
- ME sprints 3-6x30-50m (OR 6-10x10-15m if done indoors)
- DL bounds 3x8
- LL/RR bounds very submax 5x8-10
- low-volume interval sprints (OR jump rope if done indoors)

DAY 3: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 4: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- Depth jumps 3-4x4-6
- Jump squats 2x3 @ 20-30%
- squat MSEM 1 x 6 @ 80-85%, strong focus on speed
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them

DAY 5: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

DAY 6: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 7: Jumps
- 6+ of each jump (more effort than Fri)

the mike marra dunk is awesome. showy in-game dunks are almost always more impressive than dunks for dunk's sake, IMO. also, the reaction from the guy in the lower left is spot-on.

yeah that's a 2xbw squat on a kind of off day, which is good and all. but i want it to be stronger. i'm frustrated to have gained 5 pounds on my baseline weight (172-177) and not be able to squat with relative ease above my old PR. but that's probably dumb, and i should probably suck it up and keep working.

problem is, my gym closes for good in a bit more than a month and after that i will need to adjust to a new gym, new court, new rims, probably new workout times, etc. i'm thinking that i might abandon the bulking+volume plan for the next month and focus instead on speed and stim methods -- more sprinting, more jumping, lower volume on squats. the last few weeks' worth of DLRVJ's have felt slow, for whatever combination of reasons. i need to take advantage of my gym's uniqueness while it's around. i can squat 3x8 anywhere.

so maybe it's time for the acole block, or some variation thereof. i'll revisit that thread today.

That was the most intense thing I have ever seen. Those guys were working so hard. Damn!

yup, that. they're just whaling on each other. jesus.

Oh true so you're like in the army or something.
I used to walk a lot but than I got a car so since than i've been lazy and just drive everywhere.

nope, not army.

i'm glad i don't have a car. rather spend that money on other things. plus, what do i need a car for? i'm almost never in such a hurry that a car is a huge advantage over walking or public transportation. if i need to go a long distance i just borrow. if i had a car i'd be sorely tempted to drive to the gym right now but i really don't need the 15 minutes it'd save me. if i did i could have left 15 minutes ago. slowing down is good.

really what it comes down to is i live in a city where everything is accessible without a car. if i lived in the suburbs or in a different kind of city i'd surely need one.

scrollbar still not working, or, rather, it goes up and down but so does the rest of the page. it's not dissociated, is what i'm saying.

also, that light blue...

i like it on principle, though.

sounds like your experiment with nipping the eat-everything-in-sight monster in the bud did not go very well. sounds pretty classic, actually. you'd been doing great and you still are, don't worry about it too much.

successful troll. i'm done.