Adarq.org

strengths:

1. strength. i am pretty strong in the weight room. not very strong, but pretty strong. comfortably at 2xbw squat.
2. technique. i've practiced jumping a lot and am pretty comfortable with my approach and plant in DLRVJ. this is evidenced by the large gap between my SVJ and my DLRVJ. SLRVJ technique has been improving from submaximal jumps during layup practice.
3. doggedness. i've been at this a long time and show no signs of giving up.

weaknesses:

1. speed. i am relatively slow.
2. explosiveness. i am very unexplosive. SVJ is terrible relative to my squat.
3. CNS-recruitment-ability. what i mean is that i more often than not can't really get myself hyped enough for even near-maximal performance. it helps to do something competitive before i work out but barring that i'm at the mercy of my own inscrutable CNS cycles. by this i don't mean i think i should be PR'ing every time i'm in the gym, but there are days when i "feel" fast and springy and light and strong and days when i don't. the latter are more common than the former. i'd like to reverse that, if possible.
4. fitness. i'm fitter than the average joe but less fit than i've been in the past. this comes from focusing exclusively on jumping and weights. heavy 8-rep squats drove this home for me last week -- i cut off my last set of 290x8 because i couldn't valsalva enough to keep a tight core. breathing was wrong.

more to follow.

Wondering what you think about staying the course and following Kingfisher's advice of chasing 4 plates?

see previous posts:

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 was thinking of your case earlier today. I still don't get it. 2*BW squat, low bf%, very often jumping , stretching and all, WTF!!! I know you think you dont have good jumping genes and i accept that, but at least your SVJ should be above 30 and then dropstep/RVJ a couples inches higher. 35'' SVJ / 37'' RVJ would be very realistic for your qualities.
SO , i'm gonna go raptor-style (  ) because i can't explain your phenomenon othrwise:
Maybe you are too quad dominant and that restricts you from expressing your strength on the court? I don't rememver you doing much assistance stuff so you may have tried it already, if not maybe you should consider shifting to low-volume-high-intensity squat for maintenance and push a bit more on pchain work such as BSS / RDLs / GHRs, see what happens.

yeah vag, i think you're right (raptor, too). at the very least i know i need to be doing more glute activation work. ok.

in other words, i'll come back to shooting for 4 plates. for the time being, i've been doing general strength for months and i need to switch things up before my gym closes. had been meaning to post about that anyway but vag/raptor galvanized me to do it now.

http://www.just-fly-sports.com/5-reasons-to-build-powerful-glutes-for-athleticism-part-i/

yeah vag, i think you're right (raptor, too). at the very least i know i need to be doing more glute activation work. ok.

ETA: thanks to raptor for that link -- the 40 commandments for vertical jump training are a good wake-up call. i love squatting but, at the end of the day, it's not what i care most about. time to refocus.

ETA2: but god damn it, someone needs to edit his KJV english, it's driving me crazy that he gets the "thou"s and "thy"s wrong and never uses "thee." i'm tempted to edit it myself and send it to him for re-publishing. where is joe, he will understand me.

rossboxing.com

tons of ideas for at-home, small-space workouts on there. i've done the card deck workout a couple of times while traveling. it's fun. take a deck of cards and decide up front what exercise each suit represents. for example, hearts are burpees, spades are high knees in place (each rep is LR), clubs are push ups, and diamonds are overhead arm raises. then as you turn over cards you do the exercise of each card's suit. reps are the value of the card, face cards 10, aces 15. go through the deck as quickly as possible. hardly matters what exercises you do, those are just examples. adarq gave a bunch of others: quick feet, defensive slides, mountain climbers, etc. are all good.

BW = ???
SORENESS = none
ACHES/INJURIES = left hamstring at outside of knee, left VMO
FATIGUE = low

- warm up

- DLRVJ x 7
fuck. no speed except one or two and even those sucked.

- squat 355 x 1, 365 x 0
did not have the volume in me today, not enough food this weekend or wrong time of day or something. left quad was bugging but not bothering me during squats so i decided to try for a PR. i think 355 is a PR tie. annoyed to fail on 365, i feel like i should be able to get it just based on weight gain, but i plain didn't have it. still, for a day when i felt kind of shitty, a PR tie isn't bad.

- stretch

have to get my shit together and go watch the ORIOLES IN THE FUCKING PLAYOFFS FOR THE FIRST TIME SINCE I WAS NINE! LET'S GO BABY!

got my tickets a couple of weeks ago. cannot wait.

yup, clicking and dragging worked. not intuitive though.

Fuk walking that far lol.
You've probably answered this before but what's the reason why you're always going over to the Middle East?

you're missing out, man. i wish i could hike more but i usually don't have time on weekends.

i travel for work.

FRIDAY:

BW = 177
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- DLRVJ x 6-7
meh, bad. left forearm whacked out by grabbing the rim but not well enough.

- depth jumps 3 x 2

- squat 285 x 8,8,5
the limitation is my ability to maintain a tight core later on. back is not giving it, it's the valsalva part -- i'm breathing too hard to do it properly or something. last night i dreamed about jumping rope all the damn time.

- SS1: dip x 12,12,10,10,6
- SS1: ring inverted row x 10,10,10,10,10
- SS1 info: 5 rounds (obviously). was trying to go for 15,15,10,10 on the dips but i'm not there yet.

- ab pull down x 30,30,30

- stretch

SATURDAY

- hike x 8-8.5 miles with gf
perfect day, really nice hike up near thurmont, catoctin mountain park.

- stretch