Adarq.org

Jumps:

I had major P-chain/lower back DOMS the day after RDLs so I didn't run. Just did a bunch of SVJs on my vertec.

8 SVJs - best at 33''

Couple of DSVJs - mostly 34''

Mostly shit, but I was pretty destroyed from the higher volume of RDLs.

What are you doing for hamstring strength? Just GHRs? Maybe throw some RDLs into the mix (I prefer RDLs over conventional DLs but that's just me). Having said that I like how your training is going atm. Seeing improvements will just be a matter of keeping it up for awhile and not getting hurt from all the ground contacts.

Didn't lift or run on the weekend but played a basketball game. Had one near-max DSVJ at the rim at halftime of around 35'' (middle of hand).

Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@60kgs, 1x6@60kgs (front - getting better), 1x6@110kgs, 1x3@130kgs, 1x6@60kgs

BSS: 2x8/leg@55kgs

UB

BW: 76.0kgs

Kept the squats light today because I played some pickup ball afterwards.

Think I'm gonna give myself 1-2 more weeks for strength work til end of August. If I lift 2xBW again in squat, great - if not, nbd. If I can get to [120kgs x 5] for RDL, [60 kgs x 8/leg] with BSS and [35 kgs x 20/leg] for SL calf at 76.5kgs BW then that'd be good enough for this first cycle. The weather's getting better and I'm itching to do some RFD work. Sick of heavy slow lifting. My vert is pretty good atm with no real RFD work except occasional track.

Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...

Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

Gym:

Foam roll warmup/activation

RDL: 1x5@40kgs, 1x5@60kgs, 1x5@80kgs, 1x5@110kgs, 1x5@80kgs

KB SL Calf raise: 2x20/leg@32kgs (nice)

Weighted back ext: 1x10@BW, 2x10@20kgs

SL Ham curl machine: 2x15/leg@15kgs

UB, core

BW: 76.8kgs

RDLs felt great today. A bunch of crossfit brahs were in the next rack over making a big deal about DLing singles of 120kgs, dropping it really loud each time and war cry-ing every rep. Then I did the 110kgs RDL style with good form, calm as Buddha. They piped down a little after that  . Good ham soreness today, no lower back.

Talk about not accurate. Did the Weight scale test today.

The upper Grip test show 13.8%
and the the Weight scale test show 17.6%

average.... 15.7% + or - 10% is still on the high side..

Still flat-out ignoring advice I see. You can measure your body fat in 100 different ways and the answer will be the same: you have fat to lose!

Yeah my front squat sucks as well, purely because I'm not comfortable with the rack position. It's annoying because I feel I could squat a decent amount but my arms/shoulders are giving out way before my legs get tired. But I'm gonna keep working at it because the benefits are obvious. Would love to have FS=BS one day.

I wonder what was his jump.

I always wonder that as well. I reckon you'd see some ridiculous jumps if these guys trained for it.