Adarq.org

4/30
played a few points, tweaked knee around LCL area

5/1

warmup, glutivation
med ball throws 14lbs 3x3
DLRVJ x15: FLYING. Impossible to tell how high the rims are, but if they are 10', I had a few jumps around 36" off 4 steps

Sumo DL: 295x5, 315x3, 335x3, 315x3, 295x3 [hamstrings a little off]
RDL: 265 x8,8 275 x8 [form solid for everything]
good mornings: back felt pretty dead from DL's and RDL's

Behind the head seated BB OHP: 95x6, 85 3x8

corrective circuit for upper cross syndrome x3:
-supermans
-weighted neck flexion 10lbs
-neck flexor stretches

stretch circuit x3: psoas, abs, ITB, groin

pullups x 5,8,6,6

C2 2000m row in 8:41 [sore tibialis, groin, not a whole lot of aerobic stress weirdly]

plyos gonna try to be a little more conservative with the knee. might do some DJ's tomorrow but bounds are out for now

5/5
Got MRI results back. Almost complete grade 3 PCL tear. FUCK
some stretching

5/6
was lifting with a friend whose lower body numbers are way behind mine so we just did some upper body brolifting. Will make up for it next session

BP: 185 x5,4 195 x2

core circuit x3:
ab wheel full rollout x8,8,12
35lb APT plank 3x 45s
35lbs side planks with leg raises: 3x 30s (5-8 leg raises)

triceps, biceps, OHP

Decline situps (speed focus):
prisoner x20
10lbs x5 + BW x25
10lbs x8 + BW x15

corrective circuit for upper cross syndrome x3:
-supermans
-weighted neck flexion 10lbs
-neck flexor stretches

Played my first game of pickup basketball! Missed 2 layups, 2step, 2 handed DLRVJ dunk attempt (got the height but was too far from the rim). Got at least a handful of rebounds. I asked some of the guys I played with for advice and they told me I played well, not even knowing that this was my first pickup game ever. Pretty much practice layups and look up some post game drills.

But really this was stupid as fuck, could have easily reinjured my knee. Gonna put this on hold now, maybe practice some shots now and then but definitely don't play until my knee is close to 100%.

you found out you have a near complete PCL tear and played basketball the next day???!?!?

 

Well I got the MRI like 3 weeks ago. Just last week I ran slight incline hills at like 85%. I was just sitting under the post most of the game anyway.
Doesn't excuse it, this sort of thing is very indicative of one of my worst character flaws.

5/7
Whole bunch of submax hang power cleans (maybe around ~30 with 135-175lbs), trying to work on form but kind of don't know how. Will post technique vids in the next few days

5/8
warmup, glutivation
15lb med ball throws x3,3,2,2
DLRVJ x8: highest jump was off an LR plant (non dominant), around 35"

Hang Power cleans: 8 sets up to 190x1, 190x2  , 190x1 [190x2 form felt decent but there is something undeniably wrong with all my cleans]

Sumo DL: 225x10, 295x5, 315x3, 335x3, 355x3, 370x2  [stopped at 2 while form was good]

RDL 225 x10 [not after those sumo's. will do some targeted low back work next session]

Superset:
-Pullups x 7,7,7,5
-psoas, pec, hamstring PNF, adductor, rectus ab stretches

Seated behind the head OHP: 90 x8,8,7

BSS:
R: 75 x8,8,10
L: 75 x3,7,8 [losing balance - weaker L stabilizers? Need to do left leg first]

Hey FP, I'm not myself too skilled or learned with cleans and snatches but I've put bits and pieces together over the years. My first recommendation would be to find a coach or someone who can actually coach you. My form was poor for years and I barely made any progress before one day I got lucky and a coach gave me a few cues to correct some glaring issues. So I would say it's definitely worth it and recommended it  even if it's for one session.

But just looking at your cleans, you're shrugging way too early and using way too much upper body. Remember the purpose is to generate power through your hips and your arms basically just act as a lever and the shrug is only used once the weight is well under flight to get your arms around the bar. With your strength levels, 175 should absolutely fly off your hips which tells us you're using too much upper body.

If you can't get to a coach, I would cue you to at least pull your shoulder blades back and make sure the bar is really tight to your body. Also make sure your triceps are locked and arms straight before you pull the bar. You should feel a big difference if you only use your hips to generate the pull.

The catch is another issue and my catch itself is really poor so don't want to give you the wrong information there. The info above is what I was coached on. But basically your joints/knees especially are really gonna take a hit unless you learn to catch the bar with the hips back like in a half squat to properly absorb the force.

5/13
Nothing

5/14
throws x 45 mins [been a little while since I've thrown seriously and my hip mobility is off. nutmegged a pretty good player during a marking drill]

glutivation

superset:
-jump squat 75 3x5
-30" depth jump 3x3 [set 3 drop off]

med ball throws 15lbs x 8
DLRVJ x 8 - mostly around PR level, probably a .5" PR in there but I'll do a few peaking sessions next week along with some higher jump volume technique work and go to a rim where I know the height, get a nice PR jump on vid. Don't think I've ever posted a solid DLRVJ vid

SS:
-Wide stance banded box squat: 185 5x8 [been watching a lot of louie simmons, this should honestly be my go to main lift]
-calf machine: 400 5x15

SS:
-Pullups: 5,8,8,6 [somethings wrong with my technique. set 2 felt soo easy, like I could have busted out 20, set 3 I grinded for 8]
-skater hops 4x15

SL leg press:
-R: 180 2x8, 230x8, 250x8
-L: 180 2x8, 210x8, 230x8

sleds quads toasted

apparently supreme sports PT in rockville has really, really good coaches.

One of the coaches/owners is the masters WR holder for the squat in the 52kg weight class?? Whoaaa. The reviews for this place are insane too. I would have instantly switched my membership to this place only problem is 40 vs 15 min drive.  Still considering it though. Definitely worth a visit or two, at the very least to see the reverse hyper machine.

5/16
BW: 194
Free hour between classes, can't DL or Pclean in school gym so squat was the only time efficient option. Been like 2 weeks since last regular squats.

glutivation
med ball throws 20lbs 3x3

Squat: 295x3, 315x3, 325x3, 335x3, 345x3 PR, 315x5, 275x11F [355x3 was definitely on the table, played it safe, advancing in 10lb increments but fatiguing my back. Some dude worked in and watching his squat made me realize that my form is less consistent than I thought. Also my squat is sloooow. 315 should be flying, not steady pace - need to throw in MSEM and submax singles]

dec situps (hand behind head): 30, 30

Just a couple papers left to write and a museum visit. Excited for the summer

5/23

warmup, glutivation

SS:
-Depth Jump ~24" box?: 3x3
-Jump Squat: 75 x 5,4,3+1

Squat (RFD singles): 135x10, 225x5, 315x3, 335 4x1, 355 2x1, 315 x3,2, 135 2x8  (60s-90s rests, decreasing weight if reps feel slow)

med ball throws: 15lbs x 12

DL jump mix x5: legs kind of dead. hmm

Trap Bar BSS:
-R: 95 x8,8 115x8
-L: 95x 6,8, 115xF, 95x3F (weird hamstring activation from obtuse knee angle. Will play around with trap bar but I prefer DB's atm, can just add straps if they get too heavy)

Pullups: 3x8 (YAY. a little longer break between sets 1+2 but still counts)

Westside squats (Banded wide stance box): 135x8, 185 3x8 (might drop the weight next time just to make sure my shin angles are perfect 90's)

5/26 DOUBLE UPP YOLO

Summer workout 2: Volume - quads, pressing, upper cross correction (short rests for everything)

warmup

SS:
-Perpendicular shin, narrow stance, HB squat:
--225 3x8
--185 x15 (issues with narrow stance breathing!!)
-DB Flys
--25's 2x8
--30's x8

Corrective circuit:
-pec stretches 15s ea. side x3
-supermans 3x10
-neck flexor stretches 15s ea. side x 3
-neck flexion 15lbs 3x8

SS:
-SL leg press (feeling it more in the glute, tf??)
--L: 180 x8, 210 x8, 220 x6
--R: 180 x8, 230 x8, 250 x8
-Behind the head BB OHP: 95 x8, 90 x7,8

SS:
-DB press: 50's 2x8, 45's x8 (really wobbly)
-Hack squat calf raise: 180 x15, 230x10, 180 x12,15 (new favorite calf exercise, feel like I can focus on fast twitch more)

Traps: 180 2x12

Sled push intervals: max resistance 45Y x 5 (1 min rests)