Adarq.org

15 September 2015

Bodyweight@session : ?
Soreness : quads very much, glutes normal, chest and lats little
Injuries/aches : none

45' shooting around/layups. No jumps, legs were dead.

tbh I haven't seen much football. I thought it is just run and bump. In my mind the only technical part is the long distance passes, everything else is just out=strengthening/powering/sprinting your opponents. I would love to discover the technical side of this sport. Granted it is already VERY appealing without it, a technical side too makes me easily imagine why you go crazy about it.

12 September 2015

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
3@42,5kg ( +1 rep )

SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM : 5x1@90kg
-Bad, everything felt like 10-15kg heavier. No idea why.

SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand

SHOULDER DB FLY:
12@8kg each hand
12@8kg each hand
12@8kg each hand

DEAD HANG NEUTRAL GRIP PULLUPS:
6@BW
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 14@120lbs ( drop-set )

all that lifting and plyos and stuff dont count if you dont actually try to dunk, thats like by far the most important part

Very much disagree. But let me explain : I don't doubt the intentions of your message and how much you believe it, but i think it is misleading. You are a gifted young guy that got to over 40'' by just going out to dunk. Do you have any awareness of how rare that is? It is VERY rare. Scooby is a slow un-explosive un-gifted man. Like most of us. Plus he is mid 30s. This 'just go out and jump and go hard at it' advice is highly irritating for normal guys like us. It is like calling us stupid, if it was so simple why haven't we tried it so many years?
Again though, just to avoid misunderstandings:
1) I do respect and admire your jumping progress AND dedication.
2) I don't doubt at all that you are just trying to help and share your own experience/perspective.
3) I do believe that jumping often is very important for jumping high.
We average Joes without any natural 'bounce' actually wish and hope soooo much that you were right, that going out and trying to dunk was the way.
But no, unfortunately for us the squat rack is by far the most important and useful tool to improve our jump.

do not fuck with crocodiles

<a href="http://www.youtube.com/watch?v=j5yV3tjsbY8" target="_blank">http://www.youtube.com/watch?v=j5yV3tjsbY8</a>

9 September 2015

Bodyweight@session : ~85kg
Soreness : mostly quads, a little hamstring and glutes
Injuries/aches : none

RDL:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )

BB LUNGE:
6 each leg @ 40kg ( +5 kg )
6 each leg @ 40kg ( +5 kg )
6 each leg @ 40kg ( +5 kg )

BENCH PRESS:
5@57,5kg ( +2,5 kg )
5@57,5kg ( +2,5 kg )
4@57,5kg ( +2,5 kg ) , ( -1 rep )
14@45kg ( +2 reps )

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@130lbs ( +10 lbs )

ROWING MACHINE:
10 minutes ( +5 minutes )
1900m ( +1000m )

Good progress overall. Disappointed that i reached failure already at bench, without even a plate on each side. Oh well, still progress there too.

Agreed, rowing was about gym days. Weekly program will also have one indoor full court basketball day and one 'park' day. Will see how it goes, last night rowing felt much harder/draining than i expected. But that is not necessarily bad. Might alternate between rowing and treadmill/bike later on.