Adarq.org

3-4 weeks later, let's see if i sticked to the plan:

Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC.      V , good strength progress too.
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS.      V
-Core : constantly neglected. Must do as often as possible, abs and back work.      X , still neglected. NEEDS EMPHASIS, CORE IS WEAK
-Stretch/SMR: Has to become a daily thing, it ain't that hard.      X , No news here either, constantly neglected.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can.      ? Was doing good but kinda fainting lately. Must revive.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home.      X ,  no jumps at all lately, sucks
-Upper : pump up the volume. Add an accessory exercise for every main lift i do.      V , having good progress.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that.      V , steady on the +200g train.
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain.      V , much improved. Maybe needs a little more

Cardio, core, stretch, jump.
Cardio and jumps are easy to fix, they were note really neglected, just fell a little back last two weeks as victims of circumstances. Abs will be fixed too, easy.
But stretch and SMR, gosh, why do they feel so boring to me, why is it so hard to discipline myself to do a few stretches throughout the day?

Totally different thing.
Normal ones, main muscle worked is lower back ( erector spinae ).
Reverse ones, main muscle worked is butt ( gluteus maximus ).
Hamstrings are worked in both as 'secondary' muscle.

http://www.exrx.net/WeightExercises/ErectorSpinae/BWHyperextensionHead.html
http://www.exrx.net/WeightExercises/GluteusMaximus/BWReverseHyperextension.html

Yeah, you guys may be right. I read somewhere that max vertec height is 12' and that is what i used for the calculations.
It was true in VC's case, as the official measurement was the same with my estimation, 36,5''
But i see there are many recorded max touches above 12' in the draft: http://www.draftexpress.com/nba-pre-draft-measurements/?page=&year=All&source=All&sort2=DESC&draft=0&pos=0&sort=13
So obviously there is a vertec higher than 12' , lol

Also, Derrick Jones is around 6'7'' now, so a 39'' jump would have his head at 118''. Cam angle is not so good causing distortion, but i think that 10'4'' head tip ( which would bring the vertec top to 12'6'' and this jump to 45'' ) is much more realistic.

But if we don't have a steady point ( e.g. the vertec top ) we are just guesstimating.

This is a 12' touch. RVJ height depends on his reach, a quick search says it was around 8'9'' with 7' wingspan a year ago. If it is still the same, that jump was 39''.

You are both right, achieving a windmill is a function of both things:
-If you improve the speed you do the windmill motion, you will end the motion at a better position, so you can dunk it ( if it takes too long you will be on the way down ).
-If you improve your jump(hangtime) you do the same thing, you can take a little more time to do the windmill motion and still be at a dunkable height when you finish it.
-If you make your reach higher or the rim lower, you lessen the vert you need to dunk, so again you have better chances of dunking it on your way down.
Of course those do not apply to the extreme ends. So if your vert is 10'' and you try to windmill 8', you won't, because there is no time for you to complete the windmill motion. But for 'normal' jumps ( 30'' and above ) , 10'' of reach, or 10'' of lower rim, or 0.25 seconds of faster windmill motion can make the difference between dunking it or not.

2 October 2015

7 Days Vertical Jump Cure routine
Foam roll : IT bands, quads, hamstrings, glutes.
Stretch : groin, quads, hamstrings, hip flexors, calves.

Looks like quads are fine now. Looks like hamstrings/hip flexors tightness and abs strength are the weak links.
 

On the other hand, we didn't have his injuries, nor are we 6'7''/220lbs. Anyway.

30 September 2015

Bodyweight@session : ~86,75kg
Soreness : quads and glutes , little
Injuries/aches : none

RDL:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
-Great.

BB LUNGE:
6 each leg @ 40kg
6 each leg @ 40kg
6 each leg @ 40kg
-Meh. I can go heavier but quads are always unrecovered from Monday squats and they hurt too much ( the front leg quad at eccentric ).

BENCH PRESS:
5@60kg
5@60kg
5@60kg ( +1 rep )
15@50kg ( +2,5 kg )
-Great.

INCLINE (45') DB PRESS:
12@16kg each hand ( +1 rep )
12@16kg each hand ( +1 rep )
12@16kg each hand ( +1 rep )
-Great.

DEAD HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
LAT PULLDOWN : 15@150lbs
-Nice.

Sorry for the continued thread hijack, but indeed decathlon is out of this world, those athletes are rightfully called 'the best athletes in the world'.

Here is the performance of the 25th in the 2012 olympics, pay attention, not the first, the 25th, one of the 'worse', an 'unknown loser':

100m 10.95 s , long jump 7.12 m , shot put 15.17 m , high jump 1.96 m , 400m 50.13 s ,100m hurdles 14.87 s, discus 46.43 m , pole vault 4.20 m , javelin 50.16 m , 1500m 5:03.14 min

Get the point?

PS : That doesn't take much away from Froning's beastliness, guy is a monster. But yes, Olympic athletes and specifically decathlon ones are something different.

26 September 2015

Bodyweight@session : ~87,25kg, bloated
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
3@45kg ( +1 rep ) , ties all time 3RM 
-Awesome.

SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@92,5kg ( +2,5 kg )
1@95kg ( +2,5 kg )
1@97,5kg ( +5 kg )
1@100kg ( +5 kg )
1@102,5kg ( +7,5kg )
-Awesomeness. Good for more.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
-Great.

SHOULDER DB FLY:
SEATED REAR DELT FLY MACHINE:
12@50lbs
12@55lbs
12@60lbs
-Decided to switch, i was not hitting the rear delts at all while i was hitting the lateral ones already.

DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 13@140lbs ( +10 lbs ) , ( -2 reps )
-Nice.

SEATED PAUSED CALF RAISE:
15@50kg ( +3 reps )
15@50kg ( +3 reps )
15@50kg ( +3 reps )
-Burn!

Another great session, i'm loving it.