Adarq.org

this morning:

- warm up

- jumps x some
awful, ~31-32 tops. did not allow myself any four-step run-ups, kept it to mostly one- and two-step with a few three-. extremely frustrating, it felt like i was re-learning how to jump from scratch. no coordination, no speed, just a jumbled mess. i think the lingering SI joint tightness/ache might have something to do with that - it's definitely worse in the mornings. reconsidering a gym session tomorrow, i may just do the yoga and give my back and hips a couple of days off from serious loading.

Lacrosse ball the shit out your glute medius and upper IT band/TFL. Also lacrosse ball the erector spinae near the QL and down close to the ilia of the hips. Always seems to help with any SI joint pain/tightness I have.

Foam rolling is safe any where on the body. All its doing is to helps stretch and release the muscle fascia out to put it back into the direction its supposed to be. It might be painful but thats because you have adhesions (knots) built up in the muscles which took some force to build and will require that force or more to undo.

I don't mean to be a jerk but... if a weakass like me can do 330x4 (that was a long time ago) at 180 lbs... then 315x7 is not really strong

I could probably do ~352x7 right now, but I'd pass out.

I never said I was strong. I said I was "getting close to being able to call myself strong" (compared to normal population). I won't call myself strong until I deadlift 455lbs which is twice my bodyweight. And even then I'd say I just broke into the bottom of the "strong" category.

I think most of it is coming from starting to develop neural efficiency in the movement. Some of it too I think, as I mentioned in my log, is that I didn't do as many reps as I could have with 295lbs. Some of it also comes from the programming. With this being the first block of the program (and first block of deadlifts in 2 years) the weights increased every week. I have a deload the rest of this week and then the weights drop back to slightly above the first week of this past block and I start going at it again. So a true increase in the lift will come in about 4 weeks when I go for 325lbs. If I get 7 reps there, then I am definitely getting stronger.

Pulled 295lbs for 7 yesterday which is a 2 rep PR at that weight

Here's my two cents with regards to the imbalance overhead pressing. You might have some weakness in the smaller muscles that keep the shoulder socket intact. If they're working in overdrive to keep the integrity of the socket while pressing, you're probably gonna see a drop off in strength in that shoulder. I don't know specific anatomy stuff for the shoulder to know what muscles would be causing that so obviously can't help you there. But could be something to look into if you really care about getting even strength in your shoulders.

Someone's just in denial about missing training with that much already planned out 

Just getting stronger especially with single leg exercises like heavy step-ups, lunges, bulgarian split squats etc. This has really helped me still be able to jump high off of one leg and dunk during games even though I've put on 30lbs since I played competitive basketball in high school. If anything when I'm in jumping shape, I'm jumping higher now than I was then. I will say though that I have been always trying to jump high off of one leg since I was like 10 years old so it comes pretty naturally to me.