Adarq.org

16 April 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1,5 hours full court basketball.
Bad endurance. Very good body-contact strength. Good vert, got a few of those in-game jumps that feel really high, haven't had them for a long time. I also see i create some block-fear intimidation, this has also not happened for a long time. Need more inches though.

14 April 2015

Bodyweight@session : ~85,25kg , niceeee
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #15 , ( Week #6 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@45kg
-Kept it light today. Have been neglecting the '5x3 comfortably not failing reps' day.
This session is very useful, can work on mechanics while still being challenged. Went great.

HALF SQUAT:
5@50kg
5@70kg
5@90kg
5@110kg
5@125kg ( +5 kg )
-Nice. Bar is getting heavy though, 130kg will be too tough.

BENCH PRESS:
10@60kg
8@60kg
6@60kg
Total = 24 reps
-Same reps with last time but feeling weaker.

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
-Same reps with last time but feeling weaker here too.

STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg ( +2 reps ) 
26@BW+50kg ( +1 rep )
-Ahhhh, almost there!

Can't find a good glute strength exercise: I don't have enough grip/back strength to do high weight Deadlifts, My gym has no GHR machine, and I don't want to look extremely gay doing barbell hip thrusts (just kidding, my gym has limited space and is always packed, so I don't have the space to do them). Any other good glute exercises? I usually end up doing single leg hip thrusts with my shoulders and feet on benches (at my dorm)

Best glutes exercise out there is Bulgarian split squats. Next, i would say lunges and hip thrusts.

Is there a fast way to develop grip strength?

Grip strength training.

What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?

I don't know, but you shouldn't do that in the weight room. Best way to get better arms efficiency at sprints and jumps = sprint and jump more.

Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.

No. You are doing squats to get stronger, so speed is irrelevant. Then you will want to express that bigger strength faster, so you will need to train RFD. Many ways to do that, one of them ( probably not the best though ) being fast squats. But you are at the first case now so don't bother.


Finally, a note: Your RDL is way too weak compared to your squat. Also RDL is not like full DL, you can bump the volume up a bit, don't ramp up to a heavy triple, keep doing sets in the 6-8 reps territory. But heavier than 135, 3x8 at 160-180-ish should be very doable for you. Start with ~160 and see how it goes.

<a href="http://www.youtube.com/watch?v=vWa9iYYPYF4" target="_blank">http://www.youtube.com/watch?v=vWa9iYYPYF4</a>





PS: Reading about it in related artciles i keep finding this:

<a href="http://www.youtube.com/watch?v=ZU_Dk6aRfUQ" target="_blank">http://www.youtube.com/watch?v=ZU_Dk6aRfUQ</a>

Oregon athletes have a thing with celebrating too early? 

9 April 2015

Bodyweight@session : ~85,5kg
Soreness : stiff and sore quads, sore chest, lats
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #14 ( Week #5 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
-Finally got back to 60. Not even close to 65 though.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
3@100kg
10@70kg
15@60kg
-Didn't do MSEM&MEBM, wanted to get some more volume in because of the short holidays ahead.
Quads were too tired from half squats 48hrs ago, even light weights made them hurt. Happy with the result at that state.

BB OHP:
12@37,5kg ( +2 reps )
8@37,5kg
6@37,5kg ( +1 rep )
Total = 26 reps ( +3 reps )
-Got my 25 reps target finally, very nice!

BENT OVER DB ROW:
10 each hand @ 36kg ( +1 rep )
10 each hand @ 36kg ( +2 reps )
8 each hand @ 36kg ( +1 rep )
Total =  28 reps ( +4 reps )
-Good progress.

SEATED PAUSED CALF RAISE:
15@50kg ( +5 kg )
15@50kg ( +5 kg )
15@50kg ( +5 kg )
-Constant progress here, very nice.

yes of course he should do both. sorry if that was confusing.

Yes, not confusing at all, i was sure that was what you meant. I just commented your post because , although i agree that volume sprinting is needed, i think it is imperative for seifullaah73 to strength train and i supposed the sprint advice alone would be misinterpreted from him, disorient him and encourage him to stay away from the weight room.

Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

I hear you. I know how it feels. And yes, not everyone is built to squat 300kg. I have to work my ass off to get to 120kg which is not even 1.5*BW. Raptor and LBSS are stuck at 160kg which is around 2*BW. Kingfish is stuck at 215kg which is around 2.5*BW. And so on, it never ends. But all of us have worked very hard to get to those limits, and we keep working hard trying to break them, even if we won't, or if it will be by a tiny percentage. You always 'avoid' strength training, you do it for a very short time and then dump it. You have to try more.
Just 2c man.

8 April 2015

Bodyweight@session : ???
Soreness : quads, calves, lats, chest
Injuries/aches : none

Was too cold and windy outside and i am still recovering from that cold so I decided to skip the planned sprints and jumps session.
Did this instead:

DYNAMIC WARMUP

BILATERAL LINE HOPS:
4x40 ( 2x40 left-righ / 2x40 front-back )

MR-TUCK JUMPS:
4x10

JUMP SQUAT:
3x5@20kg

12'' DEPTH JUMPS:
4x5

BICEP DB CURL:
4x15@10kg each hand

TRICEP DB KICK-BACK:
4x10@10kg

Ate maintenance.

Once again, 6x35m sprints is terribly low volume. It barely qualifies for a warmup. Step your game up.