Adarq.org

bad day, someone in my fam angered me hardcore (uncle), but it helped fuel my squat session pretty hardcore.. plus had a small hard drive error.


9/13/2010

bw = 159 <- gah! but my RHR PR of 41, 40, & 39 this morning was badass
soreness = none really
aches/injuries = lower right back bugging a bit, back in general achy, left knee a bit achy, left heel achy

see what a day off does to you ^^ hehe..

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workout: jumps on vertec! will post vid tomorrow or something.. too late to do that stuff now

- jumps on vertec:
-- SVJ = 122" touch (26")
-- 1step lead = 127" touch (31")
-- 2step lead = 128" touch (32")
-- jumps were actually good, i usually jump pretty shitty after a big dunk session.. so looking optimistic for wednesday
-- those jumps were supersetted with 4 x 25 MR buttkickjumps submax
-- finished with 2 x 50 MR buttkickjumps submax


- walk (~4mile) + MR tuck jumps:
-- MR tuck jumps: 10 x 10 MAX EFFORT, got some pretty good bounce going max
-- had one .6 mile run, legs dead

- half squat: 245 x 1, 1, 1, 1, 1 (~30-45s rest in between)
- half squat: 255 x 1, 1, 1, 1, 1 (~45s-60s rest in between)

- bar dips: 11
- neutral grip pullups: 12


peace

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i had a few jumps which possibly could have been 129 off two steps, like the zoom in picture, but my timing was off.. takes some getting used to for vertec again, had alot of weird jumps and almost jumped into it a few times.

 

  I cant stand those sportslab people, especially Gavin, he says the dumbest shit in the world and they think the supercat is the answer to training everything.  And even though I like him, B.J. Penn has been getting his ass handed to him since he started training there.  Check this out, Gavin blabbering retarded bs.

<a href="http://www.youtube.com/watch?v=EhVSo6de6q0" target="_blank">http://www.youtube.com/watch?v=EhVSo6de6q0</a>

http://www.youtube.com/watch?v=EhVSo6de6q0

people blow out their patella tendons all the time squatting! wait, wut?

SUICIDE GRIP ON THE BENCH PRESS DETECTED!

LEVEL-7

hmm... adarq, what phase of the training am i at now eh?

strength phase, good job on squat!

sucks about the jumps man, you need a week off from lifting maybe? what you think (because of the knee aches/toes/overall fatigue)? strength phase is going to help reduce alot of that fatigue though.. we should be stronger going into strength/peak than we were last time when you had those PR jumps.

cya

Played some bball today, before playing I hit some abs and hamstring tho....hit decline situps 25  behind head for 10...might be a new record or ties a record. I weighed a smuge under 220 today after not eating that much in order to be light for bball. Jumping: well my standing and or only few step jumps was prolly at near all time highs or all time highs (can I thank squats for that??) BUT running jumps were not as good as I would like, could it be that I weigh 220 now? possibly. The last time I was 220 (I think around 15 months ago??) I was barley dunking when I took a running start....now I am slamming down from a standing position so that's obviously a good improvement. Knees feeling stiff tho, taking monday off completely, gonna prolly either deadlift heavy/squat heavy tuesday or just squat heavy depends how well my knees are by then. Then again maybe I should take two days off completely and try for a new record! idk.

that's some serious progress.. barely dunking off a run to dunking stand still.

props

this is from another post i made in another forum i'm just gonna copy & paste.  naturally vag's Age vs. Vertical is a great inspiration for me.  :-)

====================================================================================
subject: any age 30+ guy here significantly improved your vertical?!
====================================================================================

I'm 36 and will be turning 37 in November. In beginning of 2009 I was at my heaviest ever (~87 kg/190 lbs) after being a lazy ass for about 1.5 years and hardly exercised. I'm at 180 cm exactly or 5'11". Then started in Feb. 2009 I got back into basketball and yoga and started playing ball just about every day ever since... slowly but surely I shed the weights week after week in the beginning of 2010 I weighted about 72.5 kg (160 lbs). Lately I've been at 70 kg or slightly below so about 153 lbs ish and this is pretty much back to my weight in high school.

Between 2009 and now I've only hit the weights sparsely. Less than 20 sessions total. I weight myself at the local hospital with a digital scale that can measure body fat, water weight, muscle/bone weight ... etc. All I've lost are fat. Muscle change has been less than 0.5 kg. If anything, I should have gain a little muscle (or at least it should've become denser/heavier) through the exercises.

As far as vertical is concerned, at my best (probably around age 25) I remember I can jump and try to grab the rim and it would be at the middle of my palm. I have fairly small hands. So that's at most 5" above the rim. At my worst in early 2009 the tip of my finger was about 6" below the rim. Boy did I feel fat, clumsy and just straight NASTY when I was out of shape. Right now I'm only able to barely touch the rim. But I am happy just to be able to touch the rim again. :-) At least the lateral speed and endurance (I average ~3 hours a day 6 days a week in the past year) are back. I hold my own in scoring against anyone just fine thanks to my wide array of weapons and basketball IQ.

Skills wise I got back all that I lost (due to poor conditioning mainly) and the shooting touch is back as well. My biggest skill improvement would be my left fade away and it has been pretty much un-stoppable in 3-3. Another one has been steals I can read the dribble better and time my hands jabs more accurately.

Anyway, back to the subject of vertical. Since I was never a gym rat and I never trained for vertical specifically, I always thought that I should be able to dunk if I trained to improve my vertical specifically. Since I can put the middle of my palm at the right at my best, in theory if I just gained 6" vertical my entire palm should be 2-3" over the rim and I ought to be able to just "stuff" the ball in...

So, anyone here past age 30 improved their vertical by 8" or more?

====================================================================================

first off, props on getting back into shape over the last year! dropping that fat & getting back into basketball shape was the first step towards really improving your vert, you got gains off that alone, now it's time to implement a progressively overloaded strengthening program to achieve the rest of your goals. You didn't mention if currently you have started to implement that, so i'm assuming you are thinking about incorporating soon?

If you don't know where to start with weight training, you could check out this SUPPLEMENTARY simple program:
- http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

If you wanted to do something like VJB or the JackM split, or something along those lines, that'd be fine too, as they are solid programs.

The keyword here is "supplementary" though. Whatever program/training method you decide on at the time, it can't come at the cost of becoming less fit, less conditioned, and more fat, which can often happen when people start getting addicted to the iron. For performance gains, there of course needs to be a balance, conditioning/basketball can't be in such an excess that your weight training suffers. So just supplement in a nice routine (that has squat + unilaterals), work on getting those weights up at least every week or every two weeks, jump, play ball, eat good, and you'll get those gains.

peace man!

That submax buttkick thing in the exercise index looks exhausting.

ya it definitely is.. it's more exhausting if you try and achieve more hip flexion imo, but it still is very tiring.. feels good though.

peace man

Hey everyone, my name is mike or on youtube and Facebook as "Trainer Mike" (feel free to add me just tell me who you are) I'm a trainer and an aspiring S&C Coach, my goals for training have always been vert and athleticism cuz I want to dunk even though right now I'm doing more rehab and prehab trying to come back from an ankle sprain that just won't get better.  Also to fully reach my goals I understand that I have a lot of weight to lose, and BF to cut so I'm trying to get better with those, its just sometimes hard to stay motivated.
Anyways I post to a handful of forums and now I'm finally here, so as I get questions I'll post and I'll try and help others out with anything I have info on.

yo mike! welcome!

sucks about the ankle.. how much weight do you want to lose? i don't remember you looking like you needed to drop alot of fat or anything from your pics but if you do, then that can really fuel the motivation for quite some time, just getting that bodyfat off will make you alot less susceptible to things like ankle sprains etc, while at the same time improving vert/speed.

peace man