Adarq.org

23 July 2010

Vertical jump testing/dunks session
Weight@session : ~191,5
Stim : 200mg caffeine + 1 redbull , good!
Awfully hot and humid , terrible conditions , even at 9:30pm that i had my session.

Warmup : 10' dynamic warmup , 2x10 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.

JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29 ( equals PR ).
-1x4 2-step DLRVJs : ~33+''
-1x4 full runup DLRVJs : ~33+''.
Very nice , got many clean 29'' SVJ and 33'' RVJ rim touches , some were 1 frame after peak so 33,5 to 34.

DUNKS on 9'8'':
4x5 dunk attemts.
Couldn't palm the ball today , DUH!
Still got some very nice dunks , jumps were great too.

Very happy with this session , because the heat really drains me.

daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.

man fucking go nuts next RVJ session, maybe even jump at night if you can..

YO!!!!

Hey ! I'm Ofir AKA The Silencer, most of you probably know me as a dunker and basketball player.

beastly dunker.. and the only fireball dunk ive seen

I started my journey to a bigger vertical jump at 16, known as "Skywalker" on the J101 forums.
Through there I was contacted by Peter Mundy, who washed my eyes with Kelly Baggetts work, which exposed me to the world of sports enhancement

My life has changed dramatically since then.
I got in that crap deep since then, I am now 22, moved to Track from semi-pro basketball and doing quite well.
I have my PT certification and I am gaining experience in a lot of gyms and athlete clients, And i'm planning on moving to the states to to compete in NAIA/D2 track.

had no idea you are doing semi-pro now, that's sick..

I run 11.05 100M FAT, a 3.60 30m HT, and jump 43" vertical leap from 3 steps.
Currently 6'3" and 190lbs

I would like to run 10.60 by next year, and jump high enough to get my mouth to the rim.

what's your plan on trying to get to 10.6 by next year, considering you are playing semi pro now? any idea yet?

how beastly are your hamstrings?

Been lurking for a while but decided to register !
VERY nice website,hoping to learn a lot.
 good luck !

thanks man, very glad you reg'd!

Couple videos
http://www.youtube.com/watch?v=u7N_CvAdA8s

And here's a set of bench presses outdoors in like 2 degrees C at night
http://www.youtube.com/watch?v=-QdhwGCVCEw

Yep, that's where I train (Even though I have free memberships in 3 gyms)
BTW the floor is all twisted so in real life it's like a natural incline bench.. LOL

is that slow mo cam yours on your sprint analysis?

i prefer grimey ass backyard gyms than commercial ones too


peace man

nice, second dunk was sick for sure.. but how's this rebuilding? lolol!

Dude I'm telling you it's because my legs were so pumped. I'm growing redwoods brah.

redwoods hah

hell yes.. finna do me some of dem right now.

Quote from: adarqui on July 23, 2010, 03:20:29 am

Quote from: vag on July 23, 2010, 03:13:12 am

23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great!

damn great work dude... going very well so far..

Quote from: nba8340 on July 23, 2010, 03:42:18 am

nice man, keep getting that bf% down as well and you'll be flying

Thanks guys, lets see if it will transfer to vert...
Oh , 187 is a typo , its 188. All the other numbers are ok.
My top morning weight ( when bulking ) was ~198 , so i must set a limit , like 15lbs , so im not going under 183.

the limit depends on strength maintenance though, so if you could get to 160 and maintain strength i'd go for it, 45" RVJ. bwahah.

but ya I imagine 180 would be the absolute lowest you would get on this cut while maintaining strength.

template for now, but i know you'll probably want to do military press etc so just give me any feedback:

as far as sessions go:
- lower A = warmup, sprint, max effort jumps, plyo, lifts
- upper A = warmup, standing verts, tempo sprints for conditioning, lifts
- lower B =  warmup, sprint, max effort jumps, plyo, lifts
- upper B = warmup, standing verts, tempo sprints for conditioning, lifts

gimmie any feedback/concerns etc on the routine!

peace

---

CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 95 lb., 1 minute rest between sets
- SQUAT: (??) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (??) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (??) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:









CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:





CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ 45 lb., 1 minute rest between sets
- BOX SQUAT OR PIN SQUAT: 3 x 8, 2 minutes rest between sets
- BARBELL OR DB PAUSED (3sec) WALKING LUNGE: (135+) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:

Also, about your exercise index, I think it would look better to have it in a list form with hidden links..

i will mang, i just havn't gotten around to it yet.. was going to actually start putting those in links tonight.. ya it's gonna be real organized in the original post.