Adarq.org

u got fat??

ill post abbreviations tomorrow.. sometimes i post them but ill post a list with every post or something.. ie JR=jump rope, DD=depth drop

pc







06/14/2011
bw=152soreness=calves
aches/injuries=calves
diet = ... workout{free half squat 225@6x10} ... workout#2{JR=200, DD=5, JR=200, DD=5, JR=200, DD=5, JR=200, DD=5, JR=250, DD=5, JR=250, DD=5, JR=100, BDD=2, JR=100, DD=1, JR=100, DD=1, JR=100, DD=1, JR=100, DD=1, JR=200, DD=1, DD=20 + BJDD=30, } ...


fajitas today, but man im addicted to yogurt... 50 depth drops in a row from 33", felt great.

I got my squat and deadlift and bodyweight up quite a bit in the last couple of years. I would practice jumping frequently during all this, and I would occasionally do a few months of dedicated weightlifting. I even incorporated jump squats and such. Vertical stayed the same.

could you elaborate on your actual gains in squat/deadlift/bodyweight? would be nice to know in understanding the "puzzle" a bit more.

I put on the power jumper on Jack Woodrup's recommendation and got immediate results. Did one session per week as my "dynamic day" and a month later I was jumping 5 inches higher. Broad jump was 13" farther.

Started a thread on SS about it and immediately got into fights. One of those fights about what exactly the jumper improved. Someone said technique and I rejoined along the lines of "technique if by technique you mean raw speed in the descent."

I think the overspeed eccentric did a lot more for me than resistance in the concentric phase. It's my understanding that I could have gotten an overspeed effect from drop jumps, but the bands gave this effect without making me have to land on a hard surface after a fall. This is no small matter with someone with beat up knees like mine.

you kept everything the same, and simply incorporated the lifeline power jumper, during that month?

Maybe I'm being a little greedy, but I want even more gains, despite getting 5" in a month. I'm at 28" now and I just want to crack 30" because it's a nice round number and where most people consider getting beyond average. The power jumper's effects seem to be waning, however. Meanwhile my squat strength seems to be picking up (I currently squat high bar without a belt but with loose knee wraps). I just have a feeling I can squeeze more inches out of my current (and improving) strength levels. I'd say I have plenty of strength for a 30" vertical (~350 high bar without a belt at 180) and I need more speed.

whatever you did, it seems to have decreased your explosive strength deficit (ESD), allowing you to utilize more of the strength you already have, in that crucial time frame for vert.. MAX STRENGTH - EXPLOSIVE STRENGTH = ESD.. so if you increase maxS without increasing exS, deficit increases.. to me it sounds like you bridged that gap better during that month, somehow, though i'm not sure how you got 5 inches SIMPLY from incorporating LLPJ'r 1x/week.. if you incorporated it 2-3x/week then it would make more sense as a stimulus, that's why im wondering what you did with the other aspects of your training, ie your lifts.

What I wonder is if I'd be better off keeping the overspeed eccentric and eliminating the extra resistance at the top. That is to say, replacing the power jumper with drop jumps. I got heavier bands for the jumper and they don't seem to be helping any. I think I may be adding too much of a strength component with the resistance after the quicker eccentric. The only way to get the quicker eccentric without the band resistance in the concentric is to drop from a box, right?

Thanks for reading.  

depth drops & depth jumps would definitely be a huge graduation from power jumper.. the only difference between those exercises and LLPJ is "how the tension is received", any time you add bands, it "changes gravity", so, it's a slightly different stimulus for the body.. that said, the biggest eccentric contractions you will experience, would come from depth drops or depth jumps.. make sure you can land "quiet" from a box height before you try and depth jump it.. you want a nice quiet smooth landing without much change in center of gravity AFTER you make contact with the ground.. depth jumps should provide a much better stimulus for exS gains, even maxS gains, just progress carefully considering your knee comment...... 4x5 from 12", then 18", then eventually 24-30", but that progression should happen over a few months at least, 1 month being spent on 12 or 18", then transitioning into more intense work if capable.

intense depth jumps cause supramaximal "protective" contractions, which then teach your body how to recruit those motor units WITHOUT the need for it to be a protective mechanism...

beyond that, make sure you're lifting with speed.. every "transition" from ECC TO CON, should happen as explosive as possible, that is the most crucial aspect of any lift..

peace man

athletic anorexia superhydration crew unite.





06/13/2011
bw = 152soreness = hamstrings/calves a ton
aches/injuries = right knee tendonitis still, calves achy
diet = ... 3 hour walk + interval jogs/sprints, ... workout{H=50, SISSYSQ=30, SLSQISO-L/R, CR=50, H=50, SISSYSQ=30, SLSQISO=L/R, CR=50, H=70, SISSYSQ=30, SLSQISO-L/R, CR=80, H=70, SISSYSQ-PARTIAL=60, SLSQISO=L/R, CR=80, H=75, WEIRDSQ-ISO, SLSQISO=L/R, CR=70, SLSQ-VARIATION=R=25/L=25/R=25/L=25/R=20/L=20/R=20/L=20, }

little bastards have infested my house, and keep attacking my dog.. i'm officially at war with fleas.





what can i use to break the surface tension of water without using soap? i need something safe, dont want my dog getting ahold of that.... im thinking about making my own variation, a base covered with duct tape, sticky side up, with lamp shining over it.



home made flea traps:

<a href="http://www.youtube.com/watch?v=KKiHaNT6Bi8" target="_blank">http://www.youtube.com/watch?v=KKiHaNT6Bi8</a>

<a href="http://www.youtube.com/watch?v=63kWWe1XB7k" target="_blank">http://www.youtube.com/watch?v=63kWWe1XB7k</a>






commercial flea traps:

http://www.youtube.com/watch?v=Ex2X7mkE47g

http://cgi.ebay.com/2-units-Ecological-non-toxic-flea-trap-NIB-/320445564279?_trksid=p3284.m263&_trkparms=algo%3DSIC%26its%3DI%26itu%3DUCI%252BIA%252BUA%252BFICS%252BUFI%26otn%3D21%26pmod%3D320506070831%26ps%3D54

<a href="http://www.youtube.com/watch?v=7Zm2b979Yus" target="_blank">http://www.youtube.com/watch?v=7Zm2b979Yus</a>










lmfao http://www.youtube.com/watch?v=fiUNHLWUUCE

logging is going to be 'meh' lately, dont care atm, doing tons of conditioning and superhydrating.. for example, after nearly-3 hour walk+interval jog/sprints today, 146 lb.. added ramen into diet for some extra carbs.. superhydrating up to 160 etc..

yesterday's stuff:


06/11/2011
bw = 153
soreness = hamstrings a ton
aches/injuries = right knee tendonitis,

workout{H=50, DTS=35, PUSHUPS=30, H=60, DTS=35, PUSHUPS=25, BSS-R=30, BSS-L=30, BSS-R=25/L=25/R=30/L=30/R=40/L=40/R=40/L=40/R=30/L=30, H=50, }






06/12/2011
bw = 152
soreness = hamstrings a ton, calves
aches/injuries = right knee tendonitis stil lfrom that dumb bike
diet = ... 3 hour training {walking mixed with 400 stride run, 800 stride run, 4 hill sprints, 11 hill sprints, 800 stride run}, ... workout

workout{H=60, PUSHUPS=32, DSQISO, SLCR-L=30/R=30, SISSYSQ=10, H=60, PUSHUPS=30, DSQISO, SISSYSQ=20, SLCR-L=30/R=30, H=60, SISSYSQ=30, SLCR=L=30/R=30, H=60, SISSYSQ=40, SLCR=L=40/R=40, H=60, SISSYSQ=40, SLCR=L=30/R=30, H=60, SISSYSQ=40, SLCR=L=30/R=30,}

<a href="http://www.youtube.com/watch?v=i-Eq9jfAOOM" target="_blank">http://www.youtube.com/watch?v=i-Eq9jfAOOM</a>

jacob tucker facing off against golden child @ san antonio sprite dunk contest as i post this... JT & GC are the top guys obviously, JT in the lead apparently.

http://www.facebook.com/SpriteSlamDunkShowdown

Damn your skinny...lol. Gonna be flying really high soon.

hopefully, jumping very bad lately off two legs.

pc












some horrible jumping yet again (at a nice court), it basically goes hand-n-hand with my training though.. if i dont train all out, my jumping just disappears quick.. landed one nice dunk out of like 15, horrible though.. jumping like < 32" initially HEH.












im going to be doing some experimental stuff for alot of this month.. starting today, tons of submax training all day, want to see how it effects me tomorrow... quads feel crazy week.

pc