Adarq.org

bumping for ease of reference.

block 2: explosiveness, 2 weeks
workout A (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x1 @90%
- DB OHP
- pull ups

workout B (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x2 @60%
- push up
- inverted row

workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins

workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work

block 3: elasticity, 2 weeks
workout A (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 6 x 1-3 @85%
- DB OHP
- pull ups

workout B (evening)
- depth jump @medium x 5,5,5,5
- feldenkrais

workout C (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 3x3 @5RM
- push ups
- inverted rows

workout D (morning 2x/week)
- feldenkrais

workout E (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work

block 4: peak, 1 week
workout A (evening)
- depth jump @low x 10,10
- superset x 2
-- jump squat x 5 @15%
-- squat x 5 @50%

workout B (morning and/or evening 2x/week)
- DLRVJ @submax

workout C (saturday OR sunday)
- pray for a motherfucking PR

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a bit
MENTAL STATE: okay

- warm up
did a few DLRVJ in the squash court. no bball court jumps in too long.

- depth jump @16" x 10,10
second set better.

- rhythmic jump squat 50;60;70;80;90;70;60 x 5

- squat 205 x 2,2,2,2,2,2

- superset x 3
-- inverted row x 14,14,13
-- push up x 23,23,17
weak on the third set of push ups. yeesh.

- stretch

^^^yes.

yesterday:

- hard run x 10 mins
was thinking about what acole said about 8 minute 95RPE runs. i structured my morning (and my friday night) around being able to go to the gym at 11 and it was occupied by gay dodgeball, which was frustrating. so i took it out on myself by running very hard for ten minutes. RPE was not 95, maybe like 85, in part because of red lights. 95RPE you really need a track.

- stretch

this morning:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe a lot, enough to impede movement sometimes
MENTAL STATE: mildly hung over

- warm up

- DLRVJ x ~15
not great but pretty solid considering how late i was out last night. a couple ~35+. and how much my toe was bothering me.

- stretch

- hard run x 10 mins
was thinking about what acole said about 8 minute 95RPE runs. i structured my morning (and my friday night) around being able to go to the gym at 11 and it was occupied by gay dodgeball, which was frustrating. so i took it out on myself by running very hard for ten minutes. RPE was not 95, maybe like 85, in part because of red lights. 95RPE you really need a track.

Agreed, you need a closed circuit to do them properly. If you can do them though they really work, my cardio fitness noticeably improves within a few weeks. They just really suck!

brain hurts badly. took some vitamin I and lay down for 40 minutes with the lights off but i feel no better. no gym tonight. damn it.

this morning:

WEIGHT: 172.5
SORENESS: none
ACHES/INJURIES: stiff all over, right toe pretty bad, 
MENTAL STATE: okay

- shoot around + layups x 20 mins
wearing glasses makes everything harder. i sort of couldn't believe how stiff and slow i felt, but i guess that's what happens at 7 AM. toe was bothering me a lot, even while walking. still glad i got up if only to get the juices flowing a little and refind the discipline to do it.

right toe is really bad, not sure what's wrong with it (i mean acutely, obviously the arthritis is the background problem). no consistent discomfort at rest but if i try to raise my heel with my toes on the ground pain starts right away rather than waiting until i get to end ROM. boo.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: a bit sluggish

- tennis x 45-60 mins
not as sharp as the last time i played. still got up a decent sweat.