Adarq.org

***WILL EDIT MORE LATER BUT HAVE TO LEAVE NOW SO PUBLISHING ANYWAY***

NEW PLAN.

goal: dunk a basketball

intermediate result 1: improve strength
intermediate result 2: improve leaping ability/reactivity
intermediate result 3: get/stay sexy*

IR 1
activity: squat 3x/week, adding weight as frequently as possible
activity: supplementary exercises for core
activity: exercises for upper body
activity: explosive strength exercises
activity: supplementary exercises for lower body

IR 2
activity: double-leg vertical jumps
activity: depth jumps
activity: supplementary exercises for movement efficiency (MR half tucks, bounds, line hops)
activity: short sprints
activity: jump rope

workout composition:
- warm up (incl jump rope)
- low volume, high-intensity DLRVJ/depth jump, depending on court availability
- (optional depending on CNS level) moderate volume, low-intensity supplementary movement efficiency work
- explosive exercise low volume
- squat low-to-moderate volume
- upper push moderate volume
- upper pull moderate-to-high volume
- upper supplementary (GUNZ)
- anterior core high volume
- posterior core high volume
- (optional depending on day's squat volume) lower body supplementary exercises

indicator 1: DLRVJ height
indicator 2: squat weight
indicator 3: week-to-week trend in other exercises
indicator 4: CNS "feel"
indicator 5: bodyweight
indicator 6: mirror test

this is essentially what i've been doing for quite a while. i just wanted to write it down to see if it still made sense. also, i feel like it'll help me plan the day-to-day. the track thing was a pipe dream -- with no reliable track nearby and no way to reasonably get to ones farther away, i'm gym-bound. that's okay.

*

9/5/12 Wednesday BW=160.4

jumps ME ~15
squat 5x185, 2x225, 1x250, 4x240, 7x210, 7x210
deadlift 5x225, 5x245, 5x245

Did a good warm up and some sub-max jumps then tested SVJ.  Hit 9'11" for a new PR of 29" 

somehow just saw this...nice! almost touching rim from standing!

@entropy: yes, of course you can improve your sprinting through training. and of course, if you've never practiced it before, you can get a lot better.

Quote from: LBSS on September 17, 2012, 04:23:52 pm

god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

Why do you think you have to gain fat to get your squat up?  If your bodyfat is high enough you should be able to up your squat while keeping your bodyfat roughly even, in fact it might even be easier this way.

the "gaining fats" thing was a joke at myself. i have been upping my squat while keeping bf roughly even, at least by the eyeball test. and it's not like going from 172 to 182 is even that much weight gain. but i'm vain. so i have to force myself to acknowledge and accept that any weight gain comes with at least a little extra fat -- unless you're on drugs there's no way weight gain is purely lean. weight training and keeping caloric surplus in check skews the ratio of gain in favor of lean tissue. that's what i plan to keep doing.

now if you'll excuse me, i have to go back to making some pork chops and praying that somehow matt ryan and demaryius thomas combine for 80 fantasy points in the second half tonight. it's not looking good.

/hijack (i hope)

god damn it, i'm hanging out on the bottom edge of the 175-180 range and not even close to 200kg. must continue pushing squat and gaining fats. what was the heaviest you ever got to?

YOU ARE GETTING WEAK, BRO. WEAK.

welcome. this will be an interesting journal to watch. i think vag is right, with your reach and history i bet you get it back pretty quick with some dedicated time in the gym and a solid diet.

on the other hand, you're practically a senior citizen, so you never know.