Adarq.org

I think I am fieldmarshal too. When we can both dunk we'll have great mixes. Still there is no excuse we should get in some jump days relatively soon, before 2012. GOod work

Quote from: vag on September 24, 2011, 06:08:25 pm

Bad light majorly affects me , adarq too.
Doesn't even have to be dark , just less light is enough to cause 2-3'' loss.
Weird thing is everything feels normal , runup , speed , plant , power... but the jump is lower.

so weird. it's exactly the same for me, everything felt good but i just wasn't getting very high. i wonder what causes that?

Adarqui says it's CNS.
Its a good speculation , otherwise we just have to admit we are pussys 

Thought I was gonna be at work until midnight, but a deadline got pushed back to NEXT Friday, so I hit up the gym. Forgot it was old dude basketball night so no court available and the weight room was surprisingly full for the time I got there. Decided to just roll the shit out of myself, maybe move around a bit and give myself another day. This week has sucked.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = none
ACHES/INJURIES = none really
FATIGUE = moderate to high

- SMR x one hour

- SS1: jump rope 30/30 x 3-5
- SS1: some combination of mobility stuff
- SS1 info: 4 rounds
on leg swings, none of the normal hip popping. chalk it up to digging the lacrosse ball in there nice and good.

- shoot around x 15 minutes
bend your knees, bend your knees, bend your knees

- stretch

Light increases alertness, you're normal.
http://jap.physiology.org/content/110/3/619.abstract

That article is about something else but in the abstract it does say this

thanks for the link. would be interested to see some kind of cognitive study on that. pubmed search coming up.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = none
ACHES/INJURIES = left acromion process tweaking during setup for squats...wtf?
FATIGUE = moderate

- warm up

- line hops 3 x 10s
21,23,22

- DSVJ
bad

- DLRVJ
awful, bagged it after one jump. not worth it when my legs feel that heavy

- depth jump 3 x 5
bad

- squat x 5,5,10 x 265
felt good, lost focus on the last couple reps of the last set but it was still easy

- chin x 5,5,5,5,8

- dip x 10,10,8

- stretch

meh. shitty workout. whatever.

diet and sleep sucked this weekend, through lunchtime today. was violently sick on monday morning. kind of confused about it, as this is the second weekend in a row that i've had bizarre severe-hangover-like symptoms despite moderate drinking. it's not really like a hangover, either, the headache and nausea just feel different and last weekend was different from this. very weird. discipline has been poor in general, time to refocus. can't blame work anymore, that beast of a proposal is behind me and i have control of evenings and stress levels again for the most part. more foam rollering, more sleep, more veggies, fewer sweets, more sleep, more stretching, fewer sweets, more protein.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

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

- warm up

- sprints 2 x 10y

- DSVJ x 3

- DLRVJ x ~20
didn't feel great but it seems as though my baseline "meh" day has gone up 1-1.5" from where it was even a month ago. so that's good. was around 31-31.5 for most jumps.

- MR half tuck x 20,15,15

- jump squat 3 x 2 x 95

- MSEM squat 2 x 3 x 315
felt good so went for the third plate, do not regret it. strong except for the last rep, when i lost focus. must work on focus. shooting free throws is a good way to do that.

- OHP 5 x 115, 3 x 125, 1 x 135
lol

- shoot around to cool down a bit
meh, ended with 38/50 FTs, which sucks even by my standards. oh well.

- stretch

last night. i always forget that thursday is old man basketball night. except now there's these three young dudes, including one who has to have been a D1 athlete of some sort. 6-2 or 6-3, probably 215-220, long legs, jacked if not super lean, can dunk without trying. he's not much better than i am at basketball, which is kind of funny.

anyway, it worked out because volume day is supposed to be depth jumps, anyway. gym was too fucking crowded.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = none
ACHES/INJURIES = left forearm and elbow 
FATIGUE = low to moderate

- warm up

- MR half tucks 3 x 15

- depth jumps 3 x 5
meh, too many people around, hard to jump when at the back of my mind i'm worried i'm going to run into someone

- squat 3 x 5 x 275

- fat bar BOR 3 x 8 x 125
felt like mixing it up, forearm bugging so didn't want to do chin ups

- stretch

- shoot around x 10 minutes
handles are a little better, almost by accident. still laughable, but not AS laughable.

crossfitters taking up the whole motherfucking gym until 8 PM, nearly lost my shit when i realized the class was too big to leave even a little space for me to jump at one of the rims. i need to relax. warmed up, realized i wasn't gonna get to do anything, hung out for a bit, warmed up again starting at like 7:45 and went from there.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = left glute
ACHES/INJURIES = left tricep post workout
FATIGUE = low

- warm up

- sprints 2 x 10y
uphill, outside

- DSVJ x 5-6

- DLRVJ x 12-15
a few very good jumps, mostly ok to good, split the skin on the back of my pinky finger grabbing the rim. not exactly sure how that happened. just looked down and there was blood there. 31.5-32 consistently for a stretch of 5-6 jumps.

- ME pogos 3 x 5

- squat MSEM 2 x 3
315,315,315
315,315,315
form pretty tight on all reps, first three were hard, second three were not.

- shoot around x 20 minutes
was hearing who's inside the three point line, was hearing clangs outside the three point line. it's like a switch goes off in my brain when i cross the stripe.

- stretch