Adarq.org

170911 Monday Jump Practice
I did 5x5 squat on a Sat morning at 3 big plates ie. 315lbs
the last reps is always sort of slow.

Did not jump over the weekend, and also did not squat monday morning.
Went to jump at lunch. and still feeling a beat tight and sore... so could not really get any good result.

The MIC dude is from china.. and he does not really teach.. (he is more like a artist and work with a team of dunker to tour around china whenever NBA star come to Asia to visit)

on the other hand, this is the dude from taiwan that i am talking to.. i still had not pay him a dime yet, as there is issue with paypal and my bank account doing transfer.
i knew him since 2012 where he is a internet vert trainer.  https://www.youtube.com/watch?v=qXTtkiVqLgI

since then.. he had transform himself to be a vert coach with continuous education and working with client from different spectrum (Taiwanese pro baller, kufu master and etc.). 
He dunked at 2012..and sort of stopped jumping while he is coaching people.. but recently ... he decided to do it again.. with his new knowledge and training technique (including Olifting)
https://www.youtube.com/watch?v=JEh_rP7wg-M


I should get my payment done fast... my age is getting older.


btw.. i am just fooling around at the low rim.. there is no way in hell i can ever dunk on a 10 foot in the near future.  Infact.. I should go back to 10 foot and make some video...

this constant jumping over the low rim getting close to dunking... keep my hopes up. but I need to also remind myself... this is not a 10 foot.

170904 Weekly Squat on Monday ( i hope i can squat more)

Squat rack was occupied, so I did some oly hi pull at each side 10 lbs 2x5 and 25 lbs 2x5.  Not sure if i am doing it right no more, I try to Shoot the bar up with humping (and people said humping is bad)

The Rack is available, and went to squat from 25lbs and work up to 5x5 at (45 45 25) 275lbs.

Not hard at all, hope this wont affect my knee.


Update:  I just checked my Log history, 275lbs 5x5 was what Broke me down when i resumed training.  I hope i am ok this time.. and with that said. i should not be lifting 275lbs any more.. it is too light.

Lunch time went to gym to do circuit training.

170905 rain in the morning but sun came at lunch
Went to jump and dunk training for 45 min... landed zero dunk. but getting a bit closer than last time.

170901 Taking a bit too long to get back ?
Training had been slow, intensity is low...
With in 3 weeks, we had 3 typhoon attack every Sunday.  Which include extreme heat before the storm, and lot of rain during and after the storm.

I did manage to make sure I have a weekly session for each type of training.
- Squat Session  (still doing it light, with 2 x 45lbs plate on each side)
- Upper body circuit session
- Jump to rim Session
-20 min recovery jog Session

Doing just that  in the pass few weeks, complete 15 sessions  in August.
I found that Squating only once a week is not enough, as will feel sore after 48 hrs.
Joggin is fine, not much soreness pose training. 
Upperbody circuit also result is minor soreness only .
All in all, I am do not feel break down like when i Just resumed training. 
HOWEVER, jumping only Once per week.. (with about 20 Jump in 45 min)  does give me a sore knee after,  but knee pain seems to be gone soon after. 
No pain during walk or sitting...and seem like.... knee issue is going away.

I was constantly having knee issue with out jump during my 1 month vancation in July.  This jumping once per week for 3 weeks.. seems to me magical.

Knowing i am not in my best shape with a 185lbs weight with high BF ratio, Jump ability is more or less as before.  I did not improve, but i am surprised I am still able to get as high as I was pre-vacation.

I need to get my intensity up.

I contacted the Vertical Jump Coach from Taiwan, and going to pay him a monthly fee to get personal training and guide.
(I hope this move is worth the time/money/effort, I knew him for many many years, and he honestly invest in alot of time to study and upgrade his knowledge from a sport science perspective, he is also worked with the Taiwanese offical basketball team).  Will see how thing go from here.

170811 Sore to the max like 80 yrs old man

Talk about soreness.  I am so sore that i could not get up to squat this morning.

I may discover a new weakest link... I Know with a month off,  resuming exercise will lead to ultimate soreness... but never did i felt my adductor as burn out as this.
I can have trouble lifting up my upper leg from sitting (getting off a car, off bed... putting pants on etc)

My adductor muscle is completely sore to the max mad.

I can only think of 2 things i did that costed this.
- Low mini consecutive tuck jump in water (while remain squat position, preform tuck jump in water)
- Captain chair leg raise variation.
- Squat.... (i doubt this is the reason)


this is weird, and i am puzzled. 
all my body is sore... chest, bicept, tripcept. abs, quad, ham, calf... I expected all this..
but the adductor is... just... completely new.  I mean it is ok to be sore.. but not this this level.


This make me wonder... wats is going on...

170810  I guess I really resuming training
I did 2 sessions yesterday, 50 min squat in the morning and 50 min upper circuit.
I soon found out my adductor muscle is fucked is probabyl due to all those water jumping few days ago.
Those Low tuck jump or watever i did under water.


Anyway.. I woke this morning thinking i should run... HIIT x100m  or just go jog.
I just went to jog 25 min... calling it a recovery run. and dam.. i am tired.

so like in 24 hrs.. I had 3 session of training.
Game is on.

170809 30days without squat Resumed at 8am in the gym today
Sleep at 12am... woke up at 630... and struggling to head to the gym.. nearly gave up...
won the battle... got up at 7:40  in a hurry and rush to the gym.


arrive at 8:05.. and surprise that the rack is free...
I spent a good 45 min at the rack. from warm up to 5x5 at 275lbs

not easy as the last rep is usually abit slow.

consider this a start.  I should feel the soreness the next day if I rest well.


I am eating pill with glucosamine with msm.  Along with my old bottle, i also got 2 new bottle during my vacation.
Some ask me to eat 3 times a day, some just 2 times a day. 
I asked my frd who is a pharmacist about this pill, she said it take 3 month to know if it work for you... if it work, it work, if it does not, it does not.. but u need to spent 3 month to find out.  taking the pill consistently.   (nothing new here)   What is new is, she told me.. just eat the daying recomannded amout in one go, not necessary to split it in to 3 or 2.

I did some google search, and she is right. 
http://www.livestrong.com/article/273482-the-best-way-to-take-glucosamine/
https://examine.com/supplements/glucosamine/
" there is no best way to take glucosamine, and most people simply follow the directions on the package of the product they've selected. Take glucosamine whatever way works best for you, advises Haverbush, either as divided doses throughout the day or with a meal. If you have trouble remembering to take pills multiple times per day, take the entire daily dose at once, preferably in the mornings."
"To supplement glucosamine, take 300 – 500 mg, three times a day, for a total daily dose of 900 – 1,500 mg. "


guess this will make thing easier from now on.. eating 3 pills in one go in the morning.


Noon Update:
Went to public gym for upperbody circuit  52 min.
The usual bicep curl and cable push down, Dumb bench and cable back pull, front dumb shoulder raise and captain chair routine.  3 sets 8to10.

Not doing anything heavy... just a starter... but Dam I was exhausted, the captain chair leg raise crashed me. 
Probably due to the morning squat session also,  I can not even LIFT up my leg to put my pants on.  I have to use my hand to hold my leg up...

I will probably suffer with extreme pain/scoreless  tomorrow.  crossing my finger.

170803 20 days Vacation over

Spent 20 days on vacation, lot of long distance driving never really have good night sleep.
No training what so ever, but manage to have 3 session of 30 min running with my kid.

my knee is not doing well, even with out squat or jump. My knee always have this sore dull pain during lunch (when i am eating).. maybe too much long distance driving is the reason.

I did have 1 quick jump session back in my high school.  and I manage to reach over the rim many time. (the rim must be lower than 10 i guess)
my original plan was to attempt to dunk or slip in a dunk or two.. but this never happened.  I was too busy.. and must barely have 40 min before sun down where i went to jump for 40 min or so.


Now i am back home, with jet lag, is my 3rd day back.  Rain everyday... and my knee is still sore from... NO Exercise.. what so ever...

Looking at the 2017 master plan, i should be at PHASE 4 of RUSSIAN squat program.. where i should had ALREADY dunked at rim 3 during Phase 3 Jump phase. 
Look like this vacation completely messed up my plan.. with the 3rd Russian Squat not able to complete.

May be instead of go right back in to jump/squat... i should just resume jogging with alot of stretching ... just increase overall activity.
(btw, the scale at home ran out of battery... I am guessing i added a few pound during my vacation)

Just to make it better.. seems like i am not the one who is out of shape at this very moment:

and this guy said he will spent the next 30 days to get fit.
http://ftw.usatoday.com/2017/08/kobe-bryant-deleted-shirtless-mambathick-photo-instagram-lakers-nba