Adarq.org

18 Dec 2010

Vertical Jump Testing / Dunks

Weight@session : 201,5  
Injuries/aches : none
Soreness : none

10' jumps :

1x3 SVJs : 10'2'' ( 27'' )

1x3 dropsteps : got one at 10'7'' , 32'' , 

2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )

---

2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!

2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.

Dropoff at last dunk set ( ~26 ME jumps ) so stop.

Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.

Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441

lol @ 201 lb, jumping good for being so heavy.

Quote from: Leonel on December 18, 2010, 08:59:04 am

Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT! 

Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...

nice ya man when you do that, you'll be alot closer to defeating age.. if you're getting 33 at 201, maintaining strength and dropping pretty much pure fat to hit 190 would have you 35+.

pc!!!!

Saturday: down at pl gym
squats-no belt, no oly shoes
157x7
157x10
157x10
247x5
157x10
157x10
247x10
337x2-quick
deadlifts
225x3
325x3
415x2
505x1
615x1
725x2 http://www.youtube.com/watch?v=zSJKbojByw4
squats again no belt
227x10
227x10

done.

WHAT THE GOD DAMN FUCK.

Hello guys   . I am a young boy from Romania.I am fourteen and i am fan of basketball.I play basketball but i have a problem. I can`t jump very much. I think that i jump 8 inch.I made bodybuilding one year and i have big muscle but i don`t have power.I want to know how should i do exercises to grow my muscle power. I want to tell me some workout info and to tell me from your exeperience

sup man!

check this link, http://www.adarq.org/forum/performance-training-blog/starting-point-the-place-you-should-go-when-first-visiting-this-website/

and this one: http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/

8 inch vertical, you sure you didn't mismeasure? HEH..

we're going to need to know alot more about you in order to help you, so check out that free-coaching thread, fill that out, and then we can help you better..

how did you measure this 8" vert? or is this a typo? maybe you meant 28?

peace

That slow mo dunk was nice man..really nice extension on it...you were actually descending when you attempted the dunk which looked pretty dope...You're an inspiration man..you train hard and you get good results.

appreciate it very much man! hope i can continue to motiv8, gotta get higher!@$

I slacked a whole lot this week with my eating...gonna clean it up for the last few days before Christmas and just maintain over Christmas...Once i'm back in the New Year after this short recovery break i'm gonna be ready to kill it. I wanna catch up to where you are by the end of the year.

i stopped eating the chocolates lying around the house yesterday, can't wait until new years lol ;0 cleaned up diet alot yesterday/today, we'll see how long it lasts, but it's funny i was 153 (instead of 154-155) this morning after cleaning up diet for just one day and getting a bit more walking volume in.

pc!

It's great seeing you're getting much more consistent on your jumps.
Dunk session was NICE, about a month ago you'd have one of those each session, now they're all sweet and powerfull.

thanks man!

I still feel that shit is quite monotomous though and I'd be bored after throwing down 5 of those in a row.

i'm not bored one bit

Cmonson, lean one in or throw in a bit of variation and you'll see that these basic dunks get easier too, that's what happened for me anyway, don't you want to throw in reverse pumps nd shit? (since you were hating on those people on your back to throw down 360s)
All it takes is a bit of technique, a bit of practise and you'll be having even more fun ( I think, you's a weird cat though so I'm prob wrong lmao).

you're wrong CURRENTLY, if i'm jumping 45+ then i'll love doing btl's, windmills, reverses, 360's, etc.. but it's like trying to showoff to the chicks while driving a volkswagon beetle, i need a lambo

All I'm saying is vartiation; trying reverses and dunks from different angles etc, helped my standard dunks and it made things easier for dunking in games (which I still rarely do, just saying, I feel I can cause of the variation though).

Also, plz jump 4 top of ? next time

ya i got to do some of those jumps for top of square, i'd be 4-5" inches under it on a close to peak jump, i imagine.

pc

I WANT an Adarqui squatflex ad. You know, saying how he did his first dunked after using squatflex (I'm sure you'll find a way to... use it). That'd be great.

would be funny, i've been planning on doing some spoofs

darq you live in florida rite?
the weather up there seems amazing

ya it's still palm tree weather and the rest of the country is frozen.. lowest it got was a few days ago, 37, but last night it was back up to 60.

pc

any suggestions for a better PR icon?

dno but i think we need a jersey shore fistpump icon.

the PR icon you made is great, very noticable.

pc

speechless, this kid is ridiculous.

i hate the filming, i can't even see the ground when they are in the air.. shit annoys me so much, takes away from the height of the jump imo.. tfb will probably have some better footage hopefully.. t-dub finishes so hard, love that style.

im gonna move this to bball section in a bit !!

pc!

will check journals tmw, busy day.. i'm toast from tonight's workout too, can't wait to sleep HEH.




12/17/2010
bw = 155
soreness = calfs a little
aches/injuries = left achilles very slightly, right ankle slightly, mid back feeling a bit better
fatigue = moderate
diet = protein shake, burger + green beans, half protein shake, workout #1A, half protein shake, workout #1B, protein shake, protein shake + a few bagel chips + cream cheese

workout #1A: superstrenf
- 8 miles traveled in 1.5 hours exactly, 2:15AM to 3:45AM
- light interval sprints mixed in (a ton)
- ME MR halftucks slightly linear mixed in (a ton, never over 10 reps tonight, mostly 5 reppers and a few 10 reppers)

workout #1B: squat (4:15AM started warming up, 5:20AM done)
- half squat: 45 @ 3x10, 135 @ 5, 185 @ 3, 235 @ 3, 255 @ 3, 275 @ 3, 295 x 3       315 x 9 or 10 (i lost count, failed on last rep onto pins)     255 x 15 (brutally hard, hamstrings just toast.. started this set at 5:15 so, 3 hour mark haha.. legs were so toast, hamstrings were screaming.
 

man i'm going to sleep pc :F