Adarq.org

BW = ???
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low to moderate
DIET = awesome

-warm up
cursory

-RVJ x 20-25
PR?

-eat

Went to the courts behind the middle school near my parents' house. Only had about 30 minutes so I did a quick warm up, a couple of sprints and then started jumping on a couple of different hoops. Two are really low, about 9'2" and one is more like 9'7" or 9'8". Jumps were okay, approaches generally felt much better, as expected. Got 0.5-1" below wrist on one jump on the higher rim, which would be ~32-33" or around PR-level, possibly PR. So that's good. Easy double hand grabs, most jumps around base of palm or ~31". Asphalt was a bit slippery, too. Got some on film, will try to figure out how to get them off my camera.

Then I went home and ate a metric ton of delicious food.

Happy Easter!

just bought me some nike zoom waffle racers. let's see what the hype is all about. 

Quote from: LBSS on April 25, 2011, 09:27:51 pm

just bought me some nike zoom waffle racers. let's see what the hype is all about. 

Hey man, I just got nike zoom waffle racers as well.  I have the version VII.  Which one did you get?

same, the red and grey ones. they're butt-ugly but i don't care as long as they feel right when i jump.

Haha. Good luck on Thursday. That's a lot of crossing out today.

BW = ???
SORENESS = low back, right shin
ACHES/INJURIES = big toes
FATIGUE = low, which is odd because i slept terribly last night, too hot/sticky
DIET = didn't eat breakfast but made up for it just now 

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
did not bring sneakers to gym... oops

- Pogos: 4 x 20
felt okay, wasn't getting high but good GCT and started to get a little arm swing in without moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- C1: MSEM squat: 1 x 6 (~80%)
265,265 == good, pretty fast, weight was coming off my shoulders a bit at the top

- C1: jump squat : 2 x 2 (30%)
95,95,95,95 == first set was incredible, second not so much, third and fourth pretty good

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
170,170,170

- core x 3
-- hanging leg raise x 10
-- ab pull down x 10

- upper x 3
-- DB OHP 6 x 45 LOL
-- DB row 6 x 60

- stretch

can't wait for new shoes...

Nice on the PR man.

But how's your jumping been, in terms of the runup and stuff?
I rember watchin some old vid, and I tot u needed/would benefit alot frm a smoother runup or transition into the jump.

thanks cowed. i tied (or maybe set a new) PR recently jumping at a low rim, so that's good.

but jumping has been off for a week or so because my shoes broke.    

i have some new ones on the way and as soon as they arrive i should be back in business.

tonight:

stretch and SMR x a lot

Saturday was my great-uncle's 90th birthday party, so I drove out to the Eastern shore with my family and spent all day out in the farmland eating good food and horsing around with my brothers and cousins. Yesterday was mother's day so we went out to our favorite crab place - mother's day tradition - and then when I got home I played tennis with my brother. No formal workout. Gonna stretch a bunch throughout the day today and then see how I do at the gym tonight.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

yesterday:

- played tennis x 45 minutes
had been a while, just shaking the rust off and building up a good sweat. my brother, who i can usually beat although we're closely matched, wiped the court with me. oof.

saturday:

- lot of low intensity moving around outside. nothing resembling exercise, but worth logging that i was at least active.