Adarq.org

Quote from: adarqui on November 10, 2010, 03:30:39 am

244 damn, you shot up fast.

yeah Little chunky...Gonna work on getting super lean after meet....and go the 45" vert then...any tips on training schedule for after meet?

ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah

Wednesday: at pl gym
squats
160x3
160x10
200x10-15??
250x10
270x10
340x5-felt my back wasn't 100% after this set.
250x10
250x10
250x10
250x10
250x10
250x10
about it. Gonna do hamstring tomarrow....Thinking about cutting back upper body training some thoughts????
250x10

Quote from: adarqui on November 10, 2010, 07:38:58 pm

how much longer you think you will stay in this current phase then? what is the marker for cutoff/transition into peaking?

405x4-6 BW 190-192ish. will maintain that and do speed work. i just busted a 385 6x2 today and a x5 for the 3rd set. im getting there.

when a hit a standing 40, i will be able to 2hand dunk easily from a standstill. that makes speed work a lot more fun.

sick, get that shit.

10 November 2010

Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''

Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )

1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )

Very good considering the circumstances...

nice, i can't ever jump good after switching courts.. legs become jello.

here's my vids http://www.youtube.com/kingfish405
training journal at tvs.. it stays there until i complete my goal of 40SVJ. hopefully soon.

sig:

5'10" | 192lbs | 8.4%BF | 29 yrs
reach - 7'8" (92") |full squat - 385lbx6| standing VJ - 38"|

welcome man, you're pretty close (as usual) hehe, i'd personally focus more on singles (MSEM, 90-95% of 1rm), ratio'd like:

volume-strength:msem-peak = 1:3, 1 volume workout for every 3 msem workouts.. msem would help drop fatigue & get you to focus completely on maximally accelerating each rep, resting, then repeating, pretty much like how a VJ session goes.

a msem session could look like:
- warmup
- SVJ's
- reactive work (depth drops/depth jumps or tucks/pogos)
- MSEM squat: 3-4 x 2-3 @ 90-95%, ~30-60s rest between reps, 5min rest between sets
- stretch

volume sessions could be pretty much anything such as 4 x 4 etc.

my 2cents..

regardless, hope you get that shit soon we've all been eagerly waiting

and welcome!!!

wow, awesome pictures.. id like to have a little house there.

I actually like those KB squats

hahahahahahah

It's 9:59. Leaving work now.

he's the first to show up & the last to leave, that LBSS is a hard worker.

11/09/2010

bw = 151
soreness = very light hamstring soreness
aches/injuries = none
fatigue = none

diet = 4 protein shakes, egg sandwhich, turkey & cheese sandwhich + 1 pack ramen (raw)



workout #1: jumps
- horrible.... hahah.. had no pop whatsoever.. like 33" max.. "bodybuilding" volume is killing my vert but i need to fig out a way to keep my pop, so, going to introduce more ADA, most likely daily ADA.


workout #2: deadlift + shrugs
- ssbar deadlift: 165 @ 5, 5,   185 @ 5,  205 @ 5,   225 @ 5,   235 @ 5, 8, 8, 8, 5,        185 @ 15,            
-  32-33" depth drop:   5, 5,             5,             5,             5,              5,      db shrug: 60 lb @ 23,    80 lb @ 18, 18, 18, 20, 18

everything that's lined up is a superset ^^^





strong workout #2.. it's funny, i'm basically demonstrating how not to train for vert hopefully the ADA will kick in and i'll get my RFD back on track, it's definitely become shit because of the volume, because my legs feel great and I feel stronger, but my plants are sucking (force absorption is lacking) and my ability to produce force after that seems weak.

i'll probably ADA again tomorrow, I kind of want to see if I can ADA or reactive every day now while BB'n, to get my pop back.

pc