Adarq.org

I was outta the game for too long that I forgot 90% of the abbreviations and shit lol

dafuq is ltmp, msem, mebm, fif lol

haha @ "dafuq is ltmp, msem, mebm, fif lol"

epic quote :f

length tension motor pool maximal strength effort method max effort beast mode flying in four laugh out loud.

lbss i'll post that stuff probably tomorrow.. I should have learned by now not to give timelines given my worklife.

pc

here are today's squats. you can see the lean pretty clearly. need to correct it. some of it may just be the fact that my right shoulder is lower than my left. some is clearly more serious than that, though.

EDIT: may not look it with the angle but these are all below parallel.

<a href="http://www.youtube.com/watch?v=QD5DRU5FHEI" target="_blank">http://www.youtube.com/watch?v=QD5DRU5FHEI</a>

EDIT 2: for an imperfect comparison, here is 350x1 from fall 2013.

<a href="http://www.youtube.com/watch?v=OkGlV2kB4MA" target="_blank">http://www.youtube.com/watch?v=OkGlV2kB4MA</a>

no worries, b. i got a little jump start on it tonight, see below. 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little, left shoulder bugged at one point and then was okay
MENTAL STATE: good

- warm up

- DLRVJ submax: one-step x 2; two-step x 2; three-step x 2; four-step x 6
reached with both hands on most reps, but hit a very relaxed 33 on one of the four-step jumps. that's good.

- LTMP SKWAAAAT
-- gentle stretch: hip flexors inside and out, hamstrings, glutes (pigeon), quads, calves, lats x 30s,15s
-- squat 195 x 20
meant to go to failure, per the LTMP volume blog post, but 20 was a lot more than i thought i'd get (true failure might have been ten more reps! who knew i had that in me?) and i'm still a bit concerned about my form, so i cut it off there.

- stretch

nice!

ya, health first. stop if you have crappy reps. As you increase intensities on those higher rep squats, you can take several breathes in between each rep.. It's best to start taking several breathes after rep 10. So you definitely don't have to keep knocking them out nonstop. For lower intensities, you can challenge yourself more by not actually pausing/resting between reps etc.

nice tho, 20 rep on squat can be hard with nearly any weight on the bar.. 195 x 20 first try with more reps in the chamber is good!

pC!

i mean i can't quite figure out if those reps are crappy or not. they felt fine as i was doing them, very stable and easy, not even a lower back pump, let alone pain or discomfort. and i don't think i'm waggling my hips. but the tilt...looks weird.

^^^yeah that's what i'm afraid of. would be weird because my right leg has always been stronger than my left, at least since i started fencing like 16-17 years ago.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- superset x 3
-- plate swing 45 x 10
-- pogo x 12

- stretch

going to work out in a sec but here's what i've been mulling over. thoughts welcome:

GOAL: dunk
WHAT’S LIMITING ME: 1) inadequate strength/power, 2) inadequate reactivity/bounciness, 3) inadequate efficiency, 4) inadequate work capacity
WORKOUT PRIORITIES: 1) improve squat, 2) improve triple extension power, 3) improve jumping technique, 4) add volume by week and by workout
LIFE PRIORITIES: 1) wake up by 6:30 AM during the week, 2) in bed by 11 PM, 3) reduce refined sugar (only PWO shakes and once/week dessert, 4) ensure 1g protein/lb LBM every day, 4) at least seven handfuls of vegetables every day

- i'm trying to get on a better sleep schedule. being able to work out before and after work would help a lot with getting more volume in on jumps, because the court is usually occupied in the evening, and there is no way to work around whoever is using it. cramped quarters. that may mean less jumping at night, which is fine.
- this is a ton of squatting, but i love squatting and haven't focused on it at all in a year. MSEM has been really fun. need to monitor form.
- jump assistance would be complexes like stiff leg hops + plate swings
- upper is basically what i’ve been doing: low volume, slow progression. i like doing it, it helps me enjoy the gym.
- DLRVJ would be completely AREG, but the idea is to have sunday be a PR-ish day. volume is loaded toward the beginning of the week and then friday and saturday are mostly rest. any weekday evening session of DLRVJ is likely to be submax because i have to do it on a racquetball or squash court, so no target to reach for.
- squats would also be AREG in terms of load.
- this plan would be for four cycles, followed by a week of cutting squat volume to a minimum and resting a couple of extra days throughout the week, then attempting to PR on a weekend day.

SUNDAY
AM: rest
PM: DLRVJ + MSEM squat (x6) w/LTMP mixed in + MEBM squat + upper

MONDAY
AM: rest
PM: DLRVJ + jump assistance + LTMP volume squat (@60% xF)

TUESDAY
AM: DLRVJ or jump assistance
PM: upper

WEDNESDAY
AM: DLRVJ or jump assistance
PM: DLRVJ + jump assistance + MSEM squat (2x3) w/LTMP mixed in

THURSDAY
AM: DLRVJ or jump assistance
PM: DLRVJ +/or jump assistance + LTMP volume squat + upper

FRIDAY
AM: DLRVJ
PM: rest

SATURDAY
AM: rest
PM: rest

one problem is figuring out how to load MEBM squats.

...
one problem is figuring out how to load MEBM squats.

Generally you would hit 20 with your 10-12RM. So, start a bit lighter than your 12RM. Twenty with your 10RM is the golden nugget, but 12RM is fine too. You want to adapt completely to this type of squatting, ie, minimal to no soreness the next day. May take a few sessions.

I need to check that routine you posted, might be some areas that can be shifted around to give a bit more rest. Perhaps cutting out Tuesday's AM jump workout so you're a bit more rested for Wednesday's AM jump training. That Sun/Mon sequence is going to be intense.

pc man!


edit: Very important, forgot to mention this. Before each of your most intense squat efforts (MEBM, MSEM), try and create some kind of bridge between jumping and preparation for squatting. No need to do this on submax effort sets/reps etc. Save this for when you are about to perform a set/rep of significant effort which requires deeper breathing, focus, etc. I used to always think about jumping before these efforts and change my breathing, usually 3 deep breathes (into chest), saying "let's go", dropping a few F bombs. I just remembered I blogged about this long ago: http://www.adarq.org/performance-training-blog/making-progress-mind-muscle-link/

Basically it just comes down to trying to tie the CNS arousal of heavy lifting to your DLRVJ sessions. You use the same thought process, breathing, pacing, or even a clap to initiate the trigger.

pc

lost my gosh dang gym bag for several hours, searched high and low, went TO the gym and looked in all three lost-and-founds they've got there, came home, found gym bag under a heinously ugly wall hanging thing that my roommate has and keeps throwing on one of the couches in our living room instead of, you know, hanging it up in his room or putting it in the closet or burning it.

stupid, stupid, stupid. by the time i found it it was too late and my motivation was shot anyway. moron.