Adarq.org

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

Quote from: LBSS on November 09, 2010, 09:33:21 am

Quote from: Raptor on November 09, 2010, 09:03:44 am

Well yeah... too many eggs aren't toxic or something?

In terms of cardio - that will burn calories... and I can barely take too many to aid in muscle growth already. That's my issue. And I've started to eat really clean these last few days and plan on continuing with that. Hopefully some recomposition will occur.

Two things:

1) Eggs will instantly put your body in a catabolic state. I'm talking as soon as you put them in your mouth, kiss your muscles goodbye. In other words, for fuck's sake, no, too many eggs are not toxic.

2) Light cardio will not burn very many calories, and can help recovery. Don't think intervals, think nice long walks, easy biking, easy rowing, elliptical, etc.

lmao eggs are prob best things you can eat. Ive had 5 raw whole eggs in my morning milk shake everyday for the last year.

In Australia they even changed the RDA to increase the amount of eggs people should eat every day.

LBSS was being sarcastic about the eggs

adarq.org is very much PRO eggs.

pc