Adarq.org

Remind me how tall you are and what you usually weigh.

height almost exactly 180cm (5-10.875, fucking doctor wouldn't give me the extra eighth of an inch to be a round 5-11), weight around 77 kg/170 lbs, give or take a kilo.

in the early summer i was down to 73-74 kg, after i got back from afghanistan.

It's definitely progress if you're hanging on the rim. There is actually quite a large difference between grabbing the ring and hanging on it. You can't hang on it if you only have the upper half of your fingers around the rim. You need the whole finger - well done on achieving this.

thanks man! hanging on the rim pretty much means 3.5" of clearance, which with my 80" reach means about a 33.5" vertical. to dunk weakly i probably need to touch 10-7 (someone correct me if i'm wrong here), so that means another 3.5" to go.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- touch football/messing around x 1.5 hours

- rest x 1.5 hours
ate a cheeseburger and shake and some fries in this window

- warm up

- depth jump 2 x 3 x 30"
higher than i'm used to, a couple of the jumps were good and the rest not so much

- MR half tuck x 20,10(ME),20

- squat MSEM 2 x 3 x 320
easy-peasy except my elbow started hurting again. fffffffuuuu....

- lacrosse ball SMR

- stretch

gym was closing so didn't get to any upper body stuff. happy about the squats, might go up to 325 next time.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = left ankle (?), left toe badly after workout
FATIGUE = low to moderate

- warm up

- sprint x 10y
felt pretty fast

- DSVJ x 5
low, 30-30.5

- DLRVJ x ~20
not good, best around 32 but it was just the once, most around 31. just had no bounce somehow, or was getting approach wrong, or something.

- MR half tuck 3 x 20
no bounce until third set, which was a bit better. i think i was just uncoordinated today

- squat MSEM 2 x 3 x 320
first set very strong, 4th and 5th reps only okay but last rep very strong. saved the workout from being a complete mess.

- lat pull down 3 x 10 x 70
pause at bottom, short rests

- dips 3 x 10
just to do 'em

- stretch

 

fwiw, i started doing pause squats during my warm ups recently also, almost by accident, and have found they help not just my knees but my hips and core. i get way better activation all over on work sets if i do pause squats through 185 or 225. up to 135 i'll even do a 2- or 3-count before coming out of the hole.

just my n=1.

slept like shit friday night, fell asleep in the afternoon instead of going to the gym and when i finally got around to it, place was closed.  (i was up at my gf's in baltimore all weekend, so was relying on her school's gym). went sunday midday instead. also, my diet sucked this weekend. poor quality food, not enough protein, too many sweets. this is a problem when i go stay with her. need to think about a solution.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = none
ACHES/INJURIES = toes
FATIGUE = moderate

- warm up

- sprint 2 x 10y

- DSVJ x 3
ew

- DLRVJ x 10
these sucked, not sure if it was the strange setting or dim light or the fact that my legs felt heavy and dead. got one jump around 31-31.5 and the rest barely 30. ouch.

- DL bounds 2 x 10

- squat MSEM 2 x 3 x 315
standard, very good depth (stupid gym had mirrors everywhere so i was staring right at myself)

- lat pull downs 10 x 60,60,75

- stretch

also slept like garbage last night and had to get to work at 7:30, so i will try to work out tonight but don't have high hopes for much in the way of good performance. oh well. kind of a lost weekend training-wise.   

Just read this, lol at the counting 60m.  6.5 while counting without spikes isn't good, it's freaking world class fastest man in the world type time.  Which might be a good reason to reconsider your method.   

+1 i hadn't noticed that before, either. counting in your head while sprinting as a way to time yourself... 

squatdr sighting at 3:15!!