Adarq.org

Hello all, I'm obviously new to the board, but had the chance to chat with Aiir and Adarq in the chat earlier, so they helped me out some with some of my concerns, but I'll give you guys a run down of 'everything Proudiddy' basically...

Basic Stats:

• Age: 27
• Height:  5'9" (w/o shoes) about 5'10" (with shoes)
• Weight:  180 lbs. (fluctuates between 176-183 depending on activity/diet day-to-day)
• Body Fat:  According to home electronic scale fluctuates between 20 to 26% or so.  Usually in the higher ranges
• Standing Reach:  7'5"
• Standing Vertical:  After weight/plyos session earlier =  Not sure, but think it was 15 inches
• Ashamed:  YES

Okay, so...  Taking all of that into account, a little more detailed info about me and where I'm coming from and where I plan on going:

I've been pretty sedentary for the last few years, and very inconsistent in any regular physical activity.  So, I'm just getting back into it.

As a basketball player, I was extremely quick, that was my biggest strength.  In high school, I was about 10% body fat, at 9% at one time if I remember correctly, was about 155 lbs., had about a 24" standing vert (which still wasn't very impressive), and to give you an idea, I was tops in my class in the shuttle run which was full of serious athletes.  Many of my classmates called me Jason Kidd, Jason (White Chocolate from his Sacto days) Williams, and Allen Iverson when we played ball, lol, so obviously the quickness translated well on the court.  But, despite my quickness, my vertical was never great.  I seemed to be able to float or stay up in the air fairly well, but couldn't ever explode upward and dunk.  I could touch rim, and once helped a small volleyball into the rim off of an alley, but it wasn't a clean dunk, lol.

So, obviously a huge goal for me, is to be able to dunk, or at least get to the rim consistently with my hand and be able to attempt to dunk it seriously. 

So any help and suggestions in any of these areas would be greatly appreciated.

I currently started back doing Kelly Baggett's Vertical Jump Bible, using the intermediate strength/plyos program.

On Wednesday and Saturday of this week I did:

*Squats 3x6 - 160 lbs - Weds./ 170 lbs Sat.
*Romanian Deadlifts 3x6 - 135 lbs. Weds./ 140 lbs. Sat.
*Jumpsquats with barbell 3x12 - 65 lbs. both Weds. and Sat. (was supposed to be 10% of max squat, but I'm guessing my max is between 225 and 270 or so, so I just went with 65???  No rhyme or reason, but 10% is useless and impossible with a 45 lbs. barbell)
*Depth Jumps - 3x5 from 18" box
*Alternating Lunge Jumps - 3x10 each leg
*Rim jumps (jumping towards rim) - 3x10

I couldn't walk for 3 days after Wednesday's workout, hence me not working out on Friday but Saturday instead when legs finally permitted.  I just purchased a foam roller to use on my hammys which were the main thing hurting me after this workout - which I am happy about because this suggests my hammys and glutes are weakest and being that they are some of the biggest movers in the jumping process, this suggests to me that my gains could be very nice with continued work in this program.

Now, other questions... 

*With my extra body fat I currently have, will I still see gains while at this weight?
*Anyway I can lean up additionally outside of the VJB program as I'm doing the program 2 days a week?
*When can I play basketball for cardio and skill work while I'm doing this program without hurting my progress?

Now, other questions... 

*With my extra body fat I currently have, will I still see gains while at this weight?
*Anyway I can lean up additionally outside of the VJB program as I'm doing the program 2 days a week?
*When can I play basketball for cardio and skill work while I'm doing this program without hurting my progress?

Of course you can still gain inches on your vert at that weight, but of course the FASTEST inches will come from shedding off that fat and getting down to at least 12%. 

????  You lean up by doing exercise and proper diet...  Your cardio is basketball ONLY!  If you want to burn more calories on top of basketball and your VJB, do high intensity stuff to supplement your vertical jump goals, like sprinting or something.

You can play basketball and do skill work whenever the hell you want, but just make sure you're not letting it hinder your vertical jump workouts.  Just listen to your body.  Some people can handle bball EVERYDAY, with bball before or after there vertical jump workouts on the workout days, while some people need some rest days.  Whatever you can handle.  Skill work/shooting around/short pick up games can actually help recovery. 

If you wanna do VJB, go for it, but make sure your diet is in check and get leaner/lighter and you should be getting some quick gains in the beginning.

Start a journal

Thanks guys!

Will get to the journal soon!  Being that it's a 2 day a week program, I just finished the first week yesterday as I mentioned in the OP.  But, after Wednesday I couldn't do anything but recover until Saturday.

After yesterday's workout, I drunk a protein shake immediately upon completing it and then when I got home I did a contrast soak (hot then cold).  I also used the foam roller on my hips, glutes, and the key area for me - the hammys. 

When I got up this morning I felt tons better than after Wednesday.  I have minimum soreness and no problem walking around.  I'm actually hoping to go play some ball today and plan on starting week 2 either Tuesday or Wednesday.

Also another question, I'm using good old Wally World products in this Body Fortress Whey Protein.  I saw that Adarq said in his journal he uses it on a daily basis without any adverse effect on his weight/body fat obviously...  So should I add whey to my daily diet as well instead of just a supplement after workouts?

Thanks again for all of your help guys!