Adarq.org

10/29/2015

sleep = 8 hours
bw = 171
soreness = none
aches = ankles a little, right hip, lower back
injuries = right ankle slightly (feels a little weird)



Food

- orange juice



Contrast Shower



Session: Morning

Crazy humid this morning.. sweat my brains out, was soaked.

tennis:
- 2 hours
- almost beat my dad in the first set, lost 7-5.. really should have had that set
- was moving very fast on the court, got to every ball.



Food

- lots of fruit
- orange juice
- 2 greek yogurts



Session: Evening

tennis:
- 2 hours
- lefty practice
- serve practice
- tried to stay light with the serves, work more on form.. biggest things that help me with serves are: 1) chest up, 2) committing to continental grip & whipping the racquet .. by committing i mean, not letting my hand slide to a different grip.



Food

- chipotle salad bowl, double chicken
- stacys pita chips
- 2 glasses of chocolate soy milk



Food

- greek yogurt
- 7 bananas



feel a bit wrecked tonight but.. should feel alot better in the morning.

tennis tournament soon! there are only 4 people in it.. hahah! I think i'll get 2 matches at least. I'm going to try my chances at 4.0 level. One of the players in the tournament has beaten my dad a few times. One of the other players my dad has beaten a few times. And the third player is in his first tournament, like myself. Should be interesting.

pc!

those would be some solid numbers, nice.

ya that yang SVJ is nuts. If SVJ is an eventual goal, i'd definitely start mixing in SVJ's as soon as possible, even if it's just a few jumps 1-2x/week. They also serve as nice warmups for squatting. You can mix them up too; squat jump, cmj, paused cmj etc. Don't want to be primarily making movement efficiency gains when you're nearing your goal squat numbers, you know? Better to integrate that as your squat is going up, IMHO.

pC!

https://www.facebook.com/tom.martin.79274089/videos/10102226840747069/

300kg deadlift x 10 @ 100kg

damn

haha!!

<a href="http://www.youtube.com/watch?v=MuK0Wie2sbA" target="_blank">http://www.youtube.com/watch?v=MuK0Wie2sbA</a>

guy gets pelted with some fast shots. Sam Groth has the fastest serve ever recorded too ~163 mph.

surprised this low toss / form generates so much power on the serve:

<a href="http://www.youtube.com/watch?v=uKeL-W7xft0" target="_blank">http://www.youtube.com/watch?v=uKeL-W7xft0</a>

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

151029 Olifting class session 10 tonight

I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)

also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session.   But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up.  (First 3 or 5 jump might not be able to tip the rim)

However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump.  for a total of 4 Sprint, and 3 set of Depth jump.  With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump.   I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.

see how things go with this change.

nice.. i used to love performing several short sprints before i'd start jumping.. really wakes you up.

Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday.  However, even with proper technique, i am not able to lift Fast.  Coach is not letting me lift heavy... i am still just lifting 40kg.  which is useless for vertical development.

is like having 10lbs, 20lbs,40lbs gloves, for boxing training.  I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough. 

the coach and throw punch fast at 10, 20 and even 40.   Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping. 

now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.

one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.

some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..

anyway, i gave it a try and did it today.. will see how things go.

Talked to Kadour, and because of his religion,  he fast also... twice a week no eating or drinking.

In general I feel good skipping meals and eating light.. but when I dunked, I couldn't skip meals or dunk on an empty stomach. If I dunked in the morning, I'd go for milk + coffee/cappuccino powder. This helped me feel very alert and "jittery" (caffeine) but without the weakness i'd feel if I skipped a meal. The feeling of "slightly hungry, jittery, alert, aggressive, and possible pooping way too much" is when I jumped my best.. lmao .. Oh also, the previous meal (the night before), I'd load up on bananas and some protein, so that come morning, i'd have everything digested and I was ready to go.

My pre-dunking meal was always very light (like I mentioned before).

I'm not a caffeine drinker anymore so.. Right now i'm just drinking orange juice in the morning before I train. Does the job for tennis/running etc.

pc!

You used to be like 1600 some respect....idk what to think anymore....idk who I can listen too for advice

hah

edit: love your avatar eric, lulz.

Love this kind of raw footage + Su Dajin- 280 @ 77kg

http://www.allthingsgym.com/chinese-mens-team-training-hall-asian-championships/

<a href="http://www.youtube.com/watch?v=Y4qEvvIjjjI" target="_blank">http://www.youtube.com/watch?v=Y4qEvvIjjjI</a>

ya, very nice.

that's a nice youtube channel too:

https://www.youtube.com/user/allthingsgym/videos