Adarq.org

gym was closed, so:

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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 BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = right toe, although i'm starting to learn to compensate for it as well as i do for the left; general tightness
FATIGUE = low to moderate

- warm up

- sprint (push up bottom start) 4 x 20m @ 90-95%

- sprint (regular start) 2 x 20m @ 90-95%

- MR half tuck 3 x 15,22,21

- pogo 3 x 5
legs jelly on last set

- cool down

- stretch

he pulled himself up, obviously. that'd be like a 6-inch PR.

last night

---

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

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = right toe
FATIGUE = high

- warm up

- MR half tucks 3 x 15
slow and unexplosive

- BSS 3 x 10 x 44kg
super easy

- messed around with some upper body stuff in between BSS and then after
pull ups, bench, db ohp, db row, etc.

- stretch

better than nothing.

---

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

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

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 = 171.4
SORENESS = none
ACHES/INJURIES = left arm, tricep/shoulder
FATIGUE = low

- warm up

- sprints x 15y
2 @ 60%
3 @ 90%

- DLRVJ x 8-10
mostly bad but a few i actually managed to get some speed and aggressiveness on the approach.

- squat x TEST
325
345
355 fail
345 

Left arm hurts. Thought I was doing 350 on fourth attempt but forgot to put a five on the left. FML. Instead, two legit reps with 345. Depth very solid, there is video evidence. I can now honestly lay claim to an honest 2x bw squat.

Being an elite athlete, in my opinion, means doing something better than 99.9% of everyone else trying to do the same thing.

99.8% = not elite. Just my opinion though.

meaningless arbitrary number is meaningless and arbitrary. see my response for the correct answer.

AN ELITE ATHLETE IS SOMEONE WHO COMPETES IN ATHLETIC COMPETITION AT AN ELITE LEVEL. THE END.

Squats looking strong LBSS.  What's your primary goal at the moment?

thanks clarence! primary goal at the moment is squat at least 345 tomorrow. that would be just over 2x the heaviest i've ever been (~172).

then i'll be gone for two weeks. beach with family next week, then home for less than a day, then mozambique for a week-ish (it's really 4 days of travel and 4 days on the ground) for work.

then, back to greater emphasis on jumping, with the hope that i can convert my new strength into a little more power. this will mean a lot more jumping and jumping assistance type stuff, plus some power snatching. smolov has been fun (srs) but i want to be able to dunk. that means not beating myself up with crazy squat volume.

now that you've got me rolling, here's a potential plan (borrowing heavily from ARowe's). comments welcome:

workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
- DLRVJ x 8-10
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- upper/core
- stretch

workout 2: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- depth jump 3 x 5
- ME bounds, vertical emphasis 4 x 8-10
- ankle hops 2 x 20
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 3: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 10-15
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ x 5-10
- DLRVJ x until tired

workouts to be 3x/week with a day of conditioning in there somewhere. conditioning could be easy tempo sprints, biking, jump rope intervals, whatever. low intensity, moderate volume. plus stretching and SMR.

called it.