Adarq.org

 My 365x1 top warm up set from last workout:

<a href="http://www.youtube.com/watch?v=wV3BQ4oLwrE" target="_blank">http://www.youtube.com/watch?v=wV3BQ4oLwrE</a>

+120lbs of resistance at the top makes a huge difference man... wonder what your atg max would have been band-free

Saw your dunk vids. Damn you get pretty high!

What are your current lifting and jumping stats? What were your all time bests?

Yeah. You got stronger, I didn't.

I went squat crazy with smolov jr and my own 3x/wk squat routine

Quote from: Dreyth on December 15, 2014, 11:52:03 am

Quote from: LBSS on December 15, 2014, 09:17:45 am

i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.

that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".

Yea a ball swing (ayyy lmao) wont work as well as an arm swing, but it does explain how i can get up pretty okay with a ball in my hands. when i learned that little trick i did notice i got higher with the ball.


I'll be checking out those journals to see what u mean. I think i can hit 40" running as well with a lot of practice for general movement efficiency (which i dont have rigth now), and then ACTUAL TECHNIQUE WORK!

Week 37

Sunday - 12/14/14
195.4lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
135 x 5
155 x 3
205 x 2
245 x 1
275 x 1
255 x 6 PR
255 x 6 PR
255 x 6 PR

Seated Cable Rows
175 x 12                          >> 90sec rests.
175 x 12 PR

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10 PR
30's x 8 PR

Pull ups
BW x 5                    >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 7
BW x 5
BW x 5 PR
BW x 10

Did my lateral raises that I missed out on yesterday but not the calf raises. Didn't do abs; they're still really sore from the rollouts on wednesday.

Did some jumping today! I can hang on the rim with one hand from a complete standstill pretty easily.



I threw down some two handers and it wasn't all that hard. Attempted a two hand tomahawk and screwed it up. It's within reach for sure. Just a week of more jumping practice and I can definitely throw one down again (for the first time in 5 years  )

I have a lot of jumping potential right now if I were to focus on it a lot. My jumps are not utilizing a lot of speed as they used to. I'm relying on brute strength a lot right now since I don't have the coordination to run up to the rim and seemingly just pop off the ground with minimal effort. Example of how i used to jump at 0:24 here https://www.youtube.com/watch?v=SY8TZP747nI

Today my GCT's were pretty long. Knee bend is deeper.

However, my strength has been going up consistently so I'm not going to do anything to screw that up right now. I'll focus on practicing my jumps in a few months from now maybe. I'm 196lbs morning weight and squatting 330x6. If i can get down to 193lbs and do 345x6... I'll be killin it after some jump practice.

Week 37

Thursday - 12/11/14
195.8lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> The extra single at 245lbs seemed to help a lot...
205 x 5
245 x 3
245 x 1
295 x 1
335 x 1
370 x 1
405 x 1
380 x 6 PR

Pull ups
BW x 5                   >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3              >> Didn't hit 3x6 last time. Thought I did so I went up to 50lbs. I'll stay here though!
+50lbs x 2
+75lbs x 1
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 4 PR
BW x 8 PR
BW x 3
BW x 8

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                  >> I've seemed to have stalled on my 3x12 on these. This ties my PR.
165 x 12                  >> On my 2x12 days when I do these directly after pendlay rows, I'm still going up and up!
165 x 10

Ab Wheel Rollouts
7ft x 10                    >> 60sec rests.
7ft x 10                    >> Haven't dont these in a while. Finally hit 3x10. Increasing distance next time.
7ft x 10 PR

Wanted to bench but ran out of time.

I was feeling like shit and lightheaded for this workout. On top of all that, my headphones broke. Man, it's so hard to lift weights without headphones... still PR'd in almost everything though. Even the deadlift, which I wasn't feeling at all. But hey, I'll take it.

I've stabilized at 196lbs morning weight at this point. Hope to be down about 1 pound per week from this point on. I'm not tracking my calories, I'm just consciously eating less than usual and walking a bit more. I hate having to keep track. Though if my weight loss stagnates, I'll start counting calories again.

Did a bunch of reading. After I get to a 2.25x bodyweight squat, I want to be able to maintain that while squatting just once a week. That may be tough to do but... I have to make room for shock plyos, more hip extension work (GHR's and back extensions in addition to my deadlifts) and single leg work like lunges. At that point, that's what will be most beneficial to my vert.

Weightlifting wise, something like this:

monday - squats, GHR's, calves
thursday - deadlifts, lunges, calves

then plyos 3 days a week with varying intensity.

on second thought, I can squat 3x a week but keep the other two days light. just work up to a 90% single and thats it