Adarq.org

s1: volume-strength
- RATING (7/10)

- warmup

- ME jumps (~5-7 x 2)
Shite. 30-31.

- MR double leg bounds: 5 x 5
Okay, better than last time.

- SQUAT: 3 x 3
260, 260, 260 == tweaked something in my right hip. TFL plus something else just on the medial side of the hip flexor. Sharp pain, happens during the concentric portion just before I get back to standing. Tried stretching it out and working it with thumbs/theracane a bit in between sets. Got through all these sets, weight felt light and form felt good otherwise. But...

-SQUAT 3x8
Got one rep and realized the hip was just not having it. Frustrated. Hip still feels wonky when I move it around but doesn't hurt at all. Just like something is a bit loose or off or something.

- OHP: 3x5
115, 115, 115

- DB row: 3x8
55, 55, 55

- UNILATERAL: 3 x 3e (BSS)
No. Was done with legs at that point.

- OPTIONAL: CORE (Y/N?) x2
crunch x50
side crunch x25e

- STRETCH
foam rolled good first, then stretched

Frustrated. One-step jumps were again better than full run-ups. WTF happened.

Also, I need to start eating more. Nutrition is not on point and that's stupid because I know better.

Hey there, for those who dont know me let me fill you in. I am a 25 year old ex basketball player who lives in Las Vegas. Around age 21 or so I started training for vert improvement. I scoured the net for info and ended up getting hosed by marketer after marketer. (thanks so much for the "Call em out" section, should be first result for vertical jump google searches) Now years later I have a pretty good jump to show for all of my efforts. (i did find one decent program finally) I am 5'11" approx 185 on most days. Recently I have been playing alot of basketball and sticking to a simple lifting template consisting of mainly the big lifts.

I am mainly here beacuse it seems to be a more active forum, and I really respect the opinions and efforts of trainers such as Adarq and LanceSTS. Their no bs, not in it for the quick buck, approach is refreshing and greatly needed.

running vert vid - http://www.youtube.com/watch?v=m0VIe54iPVg&feature=mfu_in_order&list=UL
dunk vid (about a year ago) - http://www.youtube.com/watch?v=_zSbazBBlG8
verts on a vertex (done without warm up) - http://www.youtube.com/watch?v=vlU5QkZz1YQ&feature=mfu_in_order&list=UL

Jim Wendler on how to suck at powercleans:

<a href="http://www.youtube.com/watch?v=Pqdy3sOan6w" target="_blank">http://www.youtube.com/watch?v=Pqdy3sOan6w</a>

you jumped at/almost at that little one's shoulders

I thought this was an anti box jumping thread!

took the ol' gf to the gym today.

warm up
foam roll
mobility

work
teach gf squat, dl, ohp and chin up
row x10 mins @easy pace
incline walk @14 incline x15 mins

cool down
stretch

Back to the log:

15 Dec 2010

BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice!