Adarq.org

Gym sess

Deadlift: 3x8@210lbs

REA Squat: 3x7-8@121lbs (~36%1RM)

Bench: 3x8@165lbs

Conc. curls: 3x6@33lbs

Single leg calf raise with weights: 4x12/leg@44lbs

Preacher: 3x6@66lbs

Tough. Did things a bit out of order cos it was so busy. The whole track was closed for some bullshit hockey training so didn't get to sprint, DAMN!

Wow I was going to post my jumping dream I've had lately but after reading some of the crazy stuff I've read it really doesn't hold up  haha

I'll post it anyway: it's this recurring dream I have where I'm at the school I coach basketball at and I'm going for a DLRVJ and at the top of my normal jump I get this little boost, which gets me up to dunking height and I throw one down (even though I don't start the jump with a ball, I have one at that point  ). The weird part is that the jumping sensation is so vivid, it's really cool. Then when I wake up I realise it was a dream and I'm disappointed lol

Gym/track

Dynamic warmup

Sprints: 4x50m

Depth jumps (20''ish - box came up to my knees): 3x6

Squat: 1x8@210lbs, 1x8@253lbs, 2x6@275lb

Lunge : 3 x 5/leg@143lbs

Single leg calf raise (unweighted): 2x40 each leg

Hard session! Doing some sprints/jumps before weights felt good. Think I'm gonna go for a side-goal of running a sub-12 sec 100m as well to measure my progress, haven't attempted to do so in about a year at least!

Gym - lower body weights

GHR machine: 3x8@99lbs

Squat: 1x8@253, 1x8@275, 3x6@297  @176lbs

Deadlift: 3x8@210lbs

(Also did bench press: 3x8@165lbs)

Felt good today. My squat has improved heaps over the last few weeks, felt I was ready today to go heavier and the 275lb set felt too easy so I decided to just go for it. Got pretty good depth, nearly parallel on every rep. Took ages just to get a rack because there was this group of jocks being really loud, hogging all the racks doing weird stuff like pull-ups and swiss ball bench press  .

thanks for the advice man! there's a track right next to the gym i go to so i will try and get some sprints/hurdle jumps in before lifting from now on. yeah back in the day i was part of an aths training squad at my local club with some pretty serious athletes. i usually did two sprint sessions a week and also i would try and do long jump training on a different day. basically was just doing what i was told, i had good coaching and my vert back then was really just a byproduct of good training- my main goals back then were sub-11sec 100m and 6.50m long jump (i got the jump just but never got the 100m!  )

here's a typical week i used to do just as an example (would struggle to do it now...)

mon: sprints - speed session/pyramid
warmups etc
2 sets of: 2x60m, 2x80m, 2x120m, 2x80m, 2x60m (all at 100% effort)

wed: sprints - 100m/200m endurance training block
4x150m/4x300m (at least 90%)

fri: long jump
technique and run-up practice, bounding, broad jumping and arond 5-6 full effort jumps

those were the days! i also played basketball recreationally during the winter/off-season, just mucking around really

3/3/2011

Gym sess

Was really pressed for time today, basically went in during a one-hour lunch break and did a quick session, but lots of squats so was ok.

GHR - 5x10@40kgs (88lbs)

Back extension - 3x10 holding 10kg plate (22lbs)

Squat - 5x7-8@105kgs (231lbs)

Feel like maybe I should be trying to add more weight to my squat for less sets...might need to focus on getting more base leg strength rather than split time between plyos and weights during the week

Body stats
Age: 22
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/bball shoes)

Current Jump stats
No-step: 29''
Running two-foot: 31''
Running one-foot: 32''

Long-term goals

No-step: 33''
Running two-foot: 36-38''
Running one-foot: 38''


Background
Did a lot of athletics in my youth, mainly focus on basketball now but am going to incorporate more track work into my training. My previous 1-foot RVJ pr was about 85-7cm (~35'') and SVJ about 31'' at age 18, but back then I didn't focus on vert primarily. Over the last month I've been preparing to get back into it, basically doing a lot of jumping at the courts getting technique back and building up to 1.5x bodyweight max squat at the gym, only decided to start a journal the other day to keep me motivated (as I've read motivation can dip after the first 6 weeks of a goal-focused program, don't want that happening!)


27/2/2011 - Lower body weights

Glute ham raises - 4x10-12 @ 88lbs
Full Squat - 1x8@143lbs (warmup) 3x8 @ 231lbs --> got hips below knees, probably too deep on some, but it hurt good
Single calf raises with 55lb dumbell - 2x8 for each leg
45 degree squat machine - 3x10@a pretty low weight, i forgot exactly what but it was around 120lbs

This hurt like hell the next day, especially hamstrings strangely, I think I need to work on my P-chain muscles as compared to my quads they're probably not equally strong. Also I would love advice on whether it's wise to hit all parts of the leg in one workout - I'm really not sure if this gives the best results.

Plyo workout next in a couple of days.
  oh yeah