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diet = protein shake + 2 tspn instant coffee, dunks/jumps + protein shake, protein shake, cheeseburger + kidney beans, squatting + protein shake, protein shake, ramen + turkey & cheese sandwhich

Damn... 5 protein shakes a day wtf!! Get some normal food in weirdo!  

Nice job on those squats though... 10x10 after ramping up to heavy sets of 5 is just flat out crazy! Wouldn't have the balls to do that.. I would pussy out in set 5 or 6!  305x5@154lbs is some nasty relative strength!

Now you just need to get these feet/ankles recovered and you'll drop some insane jumping/dunking footage!!

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workout #2: squat
half squat: 45 @ 15, 12, 10, 10,     135 @ 5,      185 @ 5,     235 @ 5,       255 @ 5,         275 @ 5,       295 @ 5,     305 @ 5
half squat supervolume: 225 @ 10x10 ..... exactly 3min rest between sets, really fast bar speed, finishing each set of ten in under 20seconds.

Your at the point where Women conceive children when you step into that squat rack... really almost 30,000lbs of volzummeee for work sets

HELL YEA ADARQ: KEEP GETTING IT

Ohhh , that court is the shit , jumps look like the shit too!
Suggestion : don't go to that court often , keep it for ultra special occasions. For example go there at the forthcoming peak period. Do multiple dunk sessions there , make an AWESOME mix , then don't go again until a new major peak.
Just saying... 

Quote from: adarqui on December 08, 2010, 02:37:39 am

glad you started a log man!

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man

Thanks I definately need some input..... And know I need to make some changes.
275 is my PR. I may not be able to get it today, but I am pretty sure I could. I am just getting back into moving a heavy bar fast, and my plan was to step up each lifting day for confidence more than anything. (I am quite slow twitch and can muscle up more weight than I probably should. I want speed out of the transition and solid form. I guess that is another of my focuses)

I have really cleaned up my diet over the last month or so. I am currently eating a protien bar for breakfast and lunch + an apple or orange at lunch. Sensible dinner chicken or beef, veggies, etc. (fresh stuff) I drink whey with 2% milk post workout.

As far as cardio goes.... sad to say but 30 mins on treadmill 5 incline 5 mph, currently once a week.

When I said reactive that was probably a bad description. Here was tonights workout.....

Wed 12/8/10

Jump rope 5 min

1 leg step up jumps 18" box
4 x 6

On box jumps 24" box
3 x 8

Drop Jumps 24" box
3 x 6

Power clean
2 x 6 x 115
6 x 135

Pistol squats BW+10
3 x 6

Ab work: slant board x 100 and wheel on a stick, left, middle, right 2 x 10

Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either.  (and also start taking vitamin S) hahaha

Wed
Dec 8, 2010

Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints  x4 (reps)
- depth jumps 18" / 24" alternate x4-6  <- this is awesome
- SVJs, 3 step VJs

* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.

week 55
warmups

MR tucks: 2 x 9
depth jumps: 2 x 5

equalled previous PR like 4-6 times total

MSEM squats: 2 x 4 (125kg)

s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.

s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style

s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25

Didn't get a chance to post last night. FIRST DAY OF ADARQ PLAN NUMBA ONE.

s1: volume-strength
- RATING (7/10)
soreness in abs, pecs and lats, felt a bit flat overall but not bad

- warmup

- ME jumps (~5-7 x 2)
30-31, not great but not worried about it given how high I was getting on Sunday

- MR double leg bounds: 5 x 5
Forgot to do these.

- SQUAT: 3 x 3
255, 255, 255

-SQUAT 3x8
225, 225, 225 == harder than expected

- UPPER (SS)
OHP: 3x5
110, 110, 110 == easier than expected
DB row: 3x8
50, 50, 50 == likewise

- UNILATERAL: 3 x 3e (BSS)
135, 135, 135

- OPTIONAL: CORE (Y/N?)
N

- STRETCH
Not well enough but was crunched for time at the end. Stretched later.

First day wearing new Do-Wins. It's gonna be an adjustment, feels really different than barefoot on plates. Not as good, honestly, which was disappointing. The shoes also make my feet want to pronate, which I'm not sure is good. Maybe I'm just not used to them yet.

Quote from: adarqui on December 08, 2010, 01:23:02 pm

wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.

pc

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sweet doggy!
I can't wait to have my own dog some day...