Adarq.org

3/3/2011

Gym sess

Was really pressed for time today, basically went in during a one-hour lunch break and did a quick session, but lots of squats so was ok.

GHR - 5x10@40kgs (88lbs)

Back extension - 3x10 holding 10kg plate (22lbs)

Squat - 5x7-8@105kgs (231lbs)

Feel like maybe I should be trying to add more weight to my squat for less sets...might need to focus on getting more base leg strength rather than split time between plyos and weights during the week

Body stats
Age: 22
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/bball shoes)

Current Jump stats
No-step: 29''
Running two-foot: 31''
Running one-foot: 32''

Long-term goals

No-step: 33''
Running two-foot: 36-38''
Running one-foot: 38''


Background
Did a lot of athletics in my youth, mainly focus on basketball now but am going to incorporate more track work into my training. My previous 1-foot RVJ pr was about 85-7cm (~35'') and SVJ about 31'' at age 18, but back then I didn't focus on vert primarily. Over the last month I've been preparing to get back into it, basically doing a lot of jumping at the courts getting technique back and building up to 1.5x bodyweight max squat at the gym, only decided to start a journal the other day to keep me motivated (as I've read motivation can dip after the first 6 weeks of a goal-focused program, don't want that happening!)


27/2/2011 - Lower body weights

Glute ham raises - 4x10-12 @ 88lbs
Full Squat - 1x8@143lbs (warmup) 3x8 @ 231lbs --> got hips below knees, probably too deep on some, but it hurt good
Single calf raises with 55lb dumbell - 2x8 for each leg
45 degree squat machine - 3x10@a pretty low weight, i forgot exactly what but it was around 120lbs

This hurt like hell the next day, especially hamstrings strangely, I think I need to work on my P-chain muscles as compared to my quads they're probably not equally strong. Also I would love advice on whether it's wise to hit all parts of the leg in one workout - I'm really not sure if this gives the best results.

Plyo workout next in a couple of days.
  oh yeah

Hey all,

I'm a 21yo bball player from Melbourne, Australia, (6'0'' in shoes, 81kg (178lbs) standing reach 7'7''). A couple of months ago I watched a vid that was on SI.com about those APS shoes that help you jump higher, and it showed the reporter who was about 6'1'' or so dunking in regular shoes and then in the APS shoes. Of course the shoes are total BS but for some reason it really inspired me to start training seriously for vert. Back when I was younger , around 18 I prob had around 35'' 1foot RVJ thanks to years of sprint/long jump training but over the last few years other things took priority, study mainly. Around 3 mths ago I'd prob gone back to around 29-30'' RVJ and could barely touch ring! Needless to say it was embarrassing to me so I started researching online and found this blog. Been reading for a few months now and also watching adarqui's sweet youtube vid's and thought it was time I joined in. Lately I've been doing a schedule of plyo's and trying to increase squat/deadlift (atm I'm at 275lbx3 and 210lbx6 respectively) in pursuit of my ultimate goal: 38'' RVJ and be able to dunk consistently. Lookin forward to getting advice and contributing to the site along the way!

cheers,
acole14