Adarq.org

5 April 2016

Bodyweight@session : ~87kg , 2016 low
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #27 ( Week #12 )

SUPERSET 1 - SQUAT ++ OHP:
3@92,5kg ++ 8@42,5kg
5@87,5kg ++ 8@42,5kg
8@82,5kg ++ 8@42,5kg
-Quads dead but always able to deal with it now. Hope my quads don't blow up in the end

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 45kg ++ 10
8 each leg @ 45kg ++ 10
8 each leg @ 45kg ++ 8
-3x8@45 beats previous time 6-7-8@45 cycle 

SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ++ 20
15@80kg ++ 20
10@100kg ++ 20
-Decided to not do the max ( PR ) RDL set every workout but 1-on-1-off.

BTW T0ddday , if i didn't know you are setting something up for me and i saw this one you designed for LBSS and acole14 recently re-posted here http://www.adarq.org/progress-journals-experimental-routines/acole14's-journal-dunk-or-die/msg117308/#msg117308 , i would start it... yesterday. It fits 100% my likes, it has everything. Jumps, bounds, max sprints, tempos , heavy singles, back-off sets , hang-snatches/cleans , simplicity, huge room for AREG... i love it. Just saying.
I owe you a measuring device answer. No i don't have a special one, i use my phone's GPS , google maps, foot-by-foot measurement and a sharp mathematical engineer's mind, all combined. Let's just say I can measure any distance you require with extreme ease and accuracy.

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2 April 2016

Bodyweight@session : ~87.25kg , 2016 low i think?
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #26 ( Week #11 )

SUPERSET 1 - SQUAT ++ OHP:
3@92,5kg ++ 8@42,5kg
5@87,5kg ++ 8@42,5kg
8@82,5kg ++ 8@42,5kg
-Felt good and strong but quads hurt and sabotaged me. Fought it through keeping it safe. Not bad.

SUPERSET 2 - BSS ++ PULLUPS:
6 each leg @ 45kg ( +2,5 kg ) ++ 10
7 each leg @ 45kg ( +2,5 kg ) ++ 10
8 each leg @ 45kg ( +2,5 kg ) ++ 10
-Each set of BSS here is cycle 
-3x10 pullups is also cycle 

SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ( +5 kg ) ++ 20
15@80kg ( +5 kg ) ++ 20
10@100kg ( +5 kg ) ++ 20
5@120g ( +5 kg ) ++ 20
-Every set is cycle 
-5@120kg is also the heaviest i have ever RDLed , 

So pchain keeps beasting while quads keep dieing out. Gotta factor in that this was done less than 48hrs after bball. Next gym session is in a bit more than 72hrs though, gonna recover well and pshyche up and destroy this last GPP week.

Not selling short, inconsistent and not dedicated trainees don't get to improve their vert over 10'' to land their first dunk at 37 years old. 
Self praise rant off, I am just trying to be clear. You don't let a professional spend his valuable time designing a super-tailored program for you and then tell him you will keep the spirit but screw the letter of it. Not saying i will , but i must state that i might.

I think i am ok with just improving park times.
Generally, don't break too much sweat for making the perfect tailor-made program for me. I just like to have an outline, a guidance with a specific idea, like this GPP you proposed the other time. A program/idea that i can follow it's spirit just like you said in LBSS's thread. Work and life get pretty much on the way all the time here, i am afraid i wouldn't be able to stick with something too demanding in terms of consistency. In other words i am not sure i would be the same good at following a program to the letter. And i am afraid a too tailored program would need that. I wouldn't want you to be disappointed or regret the time you spent designing something i can't use as i should. Hope that makes some sense?
On the other hand, if you are enjoying doing this and it is not making you lose time which would be valuable for something more important, be my guest.

Park is a few basketball rims with concrete floor and an old abandoned soccer field. It is 80x55m and its surface is mostly hard soil and gravel at some points. We talked about it in the past if you remember, about how i can't count my sprint times as legit when i have to do 90 degree sharp turns on dusty gravel. Same old conversation, too much compromises, too much distortion in sprint-time evaluation but it is extremely convenient for me though, less than 5 minutes walk from home, while i have to drive 15-20 minutes to get access to a regular oval track. I can measure any distance in that park, the only problem is that distances over 80m ( the big straight ) include those sharp turns. I can cut them to make them smoother though and add the extra distance.

My ( shameful ) sprint PRs would be:
80m : 11:3x
100m : 14:9x
200m : 34s
300m : 54s
Those are self-hand-timed with your method: running with stopwatch in hand, start at first step, stop at first foot touchdown after finish-line.
Also they are all done at this same park so only 80m is a straight line. 100m include 1 turn, 200m include 2 and 300m 4 turns.

Obviously you want to peak your vert but is that really it?  KF style, where you don't play basketball at all?  Obviously a high vert is important for you but what I mean for designing the transition is not just your measurable goals but your athletic demands that you will be placing on yourself...  For example playing pickup basketball...  How often is that?  Is it going to increase?  Do you have other athletic goals that involve outdoors, running fast, moving better, etc?   Your program (I'm assuming) should be tailored for your demands as well as your carryover.  I am assuming that quitting playing basketball or doing any movement besides jumps would be disappointing to you, you don't want to be someone who increases their vertical by a few inches but can no longer jump during a basketball game...

A list of your demands that you place upon yourself is the first step to designing the transition.   You can leave out "life" stuff like hiking with your girl or going on a ski trip but include anything you do on a regular basis that can effect training or where you want improvement...

Yes, you are right, again.
Indeed, i do not intend to quit basketball, it is what i enjoy, it is the field that i harvest the gym hard work. Furthermore, my bball beloved prototype is definitely Lebron over idk ,Curry or Durant. I would actually prefer Shaq or Barkley over lebron, but i am too ectomprph for that, lol.
Anyway, back to the real world:
-Basketball season is ending in 4-5 weeks. It is one session of 1,5 hours full court per week.
-After that i have about 2 months ( maybe 2,5 , let's say 9-10 weeks ) until my summer vacation off.
-At those 2 months i can workout every day, either that is gym or park or both.
-It would be nice if i could dunk again at the end of those 2 months. I need around 33'' for that Still ok if i couldn't dunk but i'd like to get to over 32'' at least , which hasn't happened since my quad injury in 2012. I am at around 30 now without any jump practice so i guess i am really close, just letting the fatigue settle down, lose a couple of kilos and actually practice jumping should do it.
-You are right, i don't want a KF model where i get extremely efficient at one movement only. I am well aware that trying to be good at everything compromises your chance to be very good at one thing. Still, i prefer the former, I like a little more well rounded approach. I want to put in sprints, be at PR levels there too if possible, and i like maintaining a 'bigger' BW, i just feel better when i am over 185. Of course i am willing to go down to 175-180 for peak/lean purposes, i will just want to get the weight back again after it
-At basketball, i like to be a little bit of all, again. I like out-jumping , out-speeding and out-powering the opposition. Not so interested in the technical aspect of the sport, the physical is much more appealing to me. I play the PF position and my favorite thing is dealing with taller&bigger guys. Out-jumping a taller one and out-strengthening a bigger one is gold.
-I don't have other athletic aspects i want to improve, for hiking and shit like that i am perfectly fine with my current average status. Skiing i do love with passion but i only ski a few days a year and i am perfectly happy with how jump-training affects it. Oh, i also do like o-lifts, especially the hang power variations. Never considered them as a sport on my mind, but as a training element. But i enjoy them and i would really like PRing them at some point, while e.g. i wouldn't give a fuck if i never PRed my bench press or even if i never bench pressed again in my life.
That should sum it up well.

with your squat cycle being PR's, is your vertical also at PR status right now?  what is it now days?

Nah, this cycle is very intense, legs are tired 24/7. To be honest i haven't truly tested my vert for months now. From what i jump in bball games i am around my recenbt 'base' :  25-26'' SVJ , 30-31'' RVJ. Hoping to gain a couple of inches when i tapper on all this hard work to get back to 33'', which is the threshold for dunking for me ( lucky ass long hands mofo, 7'11' reach for 6'1'' height, both in shoes ).