Adarq.org

170502 Keen pain is back. Jump with caution
Landed a few dunk with my Belgium frd on May 1st (mot yet edited the video).
Head out to jump on May 2nd again.
I can not lie, April is a weak month... I did not train as hard as I should.  My knee is also acting up as well.

Phase 3 with the Russian squat is just around the corner.  I need to get better with jumping technique.

P.s. first time editing a video with android phone with this much function.

Video log:
<a href="http://www.youtube.com/watch?v=hb14HiJJuBY" target="_blank">http://www.youtube.com/watch?v=hb14HiJJuBY</a>

Thanks Acole14,
I rested up a bit, skipping quarter squat day, and only preformed 2 jump session last week.  And it is monday today, I skipped my Squat again... and head to my lunch jump session.

My right knee still have issue, the dull sore pain is still there. and it is affecting me, I can not jump Freely with 100%...
Stretching, and foam rolling does not help.. this is confirmed.  I am going to take out the old philips infrared therapy lamp... and see if that can help.

I had not have any knee injury for loooong time.. consider myself lucky.. i am eating gluosamine everytime i experienced any sort of pain... but this time it seems to be not enough.

The concrete out floor court is what i have easy access to... everyday...
indoor court is.. luxurious in my city...  and grass land is not easy to find too.

Quote from: scoobychau on April 21, 2017, 11:24:57 pm

170422 Knee alert (right knee)

being left right plant, my left is my dominant leg, however since i changed my angle of my jump, the first thing I notice is my right knee start to be sore.
Last week is a mess. with daily rain, busy work schedule, I only manage to Jump twice and Qtr Squat once.

However, after my 2nd jump session, my right knee start to be real sore with dull pain above my knee cap on the right.  I have trouble walking down stair, or standing from sitting down with force on my right. 

I started to foam roll right away, but pain still exist.  Being real caution now.

I am still spending time at rim 2... hope to get better at it.. before Russian Squat Phase 3.

Are you sure that rim isn't a bit higher? Must be the angle.

It sounds like chondromalacia patellae, I had that last year for a bit. If that's what it is, it's a simple overuse injury and you just need to manage the load of jumps. Foam rolling isn't going to do much but heat packs will increase the blood flow and make the cartilage heal faster. It does heal pretty well. Do you have to jump on concrete all the time?

Quote from: scoobychau on April 18, 2017, 08:40:13 pm

Link fix
https://youtu.be/2Mvyz2hu96Y

How high is 'rim 2'?

2.922m (offical rim is 3.04 M) 
which is 12cm from offical height..
:"(

170414 Easter Holiday Day 1 MISSION 2 of 2017 Completed!!
Video:
https://www.facebook.com/kobechau26/videos/10158437043120231/

170329 WTF is Quarter Squat

So to maintain kings court advantage, I had decided to return to gym every M W F in the morning, so that other lifter know... I am still around, even though i am not on Russian Squat Program.

In my mind I am thinking i will spent 30 min here doing... may be some high pull explosive olift or just some quarter squat.

So I decided to give Qtr squat a try today and Dam it feel werid.  I purposely look up how to do qtr squat on utube before i start.

#Invalid YouTube Link#

He said... Quad only.. And forget ham glute!???  Wtf... I want to train my Glute for Vertical... I am already a Quad Dom dude from all this parallel squat.


Anyway.. so on I go with the qtr Squat and i have to say it feel werid.

I started Light and doing full squat  and as i enter the 300lbs state, I try to do Quarter squat with Explosive movement.
I tent to mix up 1/8 th squat with Quarter squat.  Often I am not Deep enough... and as i review my video,  it seem I am only doing 1/8th...

So I play around with the depth all the way toward 415lbs, and I decided to do 5x5  Quarter squat..... (i think i end up doing 1/8 for most of the reps.)

as I am Squatting... I focus on my Glute activation... (so i dont understand why the utuber said No glute and all quad...)

When I say weird, what i mean is the lift feel weird. With the added speed , the bar start to bounce on my shoulder...
now having 400lbs bouncing on my shoulder feel dangerous, and when I am fully up... with a locked knee.... I worry about breaking a leg.
(recently Facebook/youtube and even on the news.... show this dude leg pressing 900/1000lbs and broke his leg......)

My back and core.. seems to have issue also, with the 400lbs bouncing... so I think i better take my Belt with me (even in the Off strength season?)

i will continue to give this qtr squat a try and see how things go.

At lunch, I went to Jump/Dunk at rim 2.  I will leave rim 1 for now... (even though i am not consistence with it).
60 min jump session, and none of the jump is good, untill about 50 min mark where I started to fly.
I dipped my who wrist in the rim...  and... in the last 5 min or so I started to go up with balls.. and

ALMOST got 1 dunk.

I have 6 weeks to jump around here untill the next Russian Program.   
I think... I can dunk on this...with in the time limit...
Please.. I am old... but I am not that old... I am improving... still.. I know I am..

if i have time, I will upload some video for record sake.

Pc.
(no time to reread or check spell check for now)

Is one of my office girl who got fuxked.
and she insist she never check personal email on company computer.
(which i am not sure about)

the virus is not spreading over the network, only her computer and the USB hd is fuxked for now.
seems like no cure.



as for Training Log.


170303 Completed Week 3 of 2nd Russian Squat 2017
Phase 2 of 2017 started, I am now on 2nd time of Russian Squat program.  Starting next week (4th) weight will be increased, and My lunch Jump session might need to be on hold as the squat itself is too demanding.
I had been jumping on and off during this 3 weeks of Russian, but i am STILL at rim no.1.

I am not able to dunk on this consistently.  I cant blame it on the Russian, since my Non russian 3 weeks have no consistence dunk either.   I nailed 1 dunk today.. and may be one 2 weeks ago.  IT seems that I Plant DEEP in order to jump high.  Which mean LOW ground contact Hi reactive Less knee bend method is still not working no matter how hard or how many attempt i try.

and the approach is stil not smooth, I am able to look at the rim more now days. But the 2 hand drible mini hop into the double leg plant still look funny.

Going lower and driving faster to the plant still to be not working.  Instead.... just focus on the speed of the 1 steps before the double leg plant, while going deeper seems to work.  Will try to keep this in mind ....

what works.. for me.. works for me.... and i dont know why.

3 weeks later.. finishing Russian with new PR, i am suppose to move on the rim 2.    but now i am still screwing around at rim 1.

DARN it.


video:
https://www.facebook.com/kobechau26/posts/10158215138645231?pnref=story

170124 fine tuning the schedule
The Plan:
3 days in the Gym at 8am  2 squat session and 1 upperbody
5 days lunch jump session whenever is possible.

Actual:
Monday Friday 8am Squat
Wednesday 8am Upper

Almost certainly i will have 2 or 2 lunch that i am busy and can not jump.
The worse thing is with Monday morning squat, I could not even start my First lunch jump session freshly.
Even though my squat session is only 6x3 of 3xxlbs weight, I might still be... worn out (CNS) in my jump session.

And in my jump session (which is usually 40 min long), start with warm up with glute band activation take like 10 min.
Followed by stand still jump x5 with 1 min rest, 1 step jump x5 and full run up. and end with some attempt to dunk.


I never dunked... untill... one day..I decided to warn up with glute activation, and skipped all the Jump, instead i did 3  set of Tuck Jumps  and went to duk attempt right away... and as u saw in the video above, i made a few dunks.....

Adjustment:
I discuss with adarq about my squat routine.  and he do suggest me to at least START my jump session freshly.
After discussing various adjustment, we concluded to do this.

Sat Morning Squat
Sun Rest
Mon Lunch Jump Freshly
Tue Lunch Jump
Wed Morning Squat
Thu Lunch Jump
Fri Morning upper and lunch Jump

with the above, At least my Monday Jump should be Fresh.


However.... I soon found out that my Soreness after a gym session usually appear 48 hrs AFTER.
This mean when i Squat in the morning, My mind will say my CNS is tire, but actually i feel fresh and muscle is not sore (yet).  (this is how come i can jump on the same day after morning squat session)
Now, if i squat on sat, and 48 hrs later, which is Monday Lunch... I am actually jumping with... Sore leg. 

With that said, if i do take the 48 hrs soreness in the account, each gym session will take 48 hrs to recover, and I wont have much time left to exercise...
so it might not be wise. 

Anyway, will go with the Sat Wed Friday  (Squat Squat Upper)  series for a while and see how things go.

P.S. I try to dunk this week monday.. and i could not make any... 0,0

I hear you loud and clear kingfish.
Never forget what u said.
Mutiple reps of heavy..

Will try to work toward that!