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Messages - adarqui

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22036
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 10, 2009, 06:02:48 am »
Quote from: cowed77 on December 08, 2009, 09:00:24 pm
hmm... so what would u recommend?
im terrible at planning my workouts...


as far as gains go, the last game, last sat, i tried out both my running 1 footed and 2 footed vert.
both didnt gain anything, abt the same height, tho my legs were both tired.

hopefully when they're fully rested i'll have gained an inch or so, tho it feels unlikely :(

my 1 foot and 2 footed approach is now abt the same, which is kind of a bad thing really imo...

hopefully i'll get a vid soon, so perhaps u guys can see whats wrong...

well, it still seems that your workouts are still all over the place.. you need to find a structure and stick to it for a bit.

i still advise the stuff i said in my intro post..

you need to get on a rhythm, and then see how that rhythm effects you.. finding a 'rhythm' is very important.. if you keep changing things up or deviating, it can really just have you spinning your wheels..


as for weight, not sure yet.. i'd think you should do what i said above and then we can see..

peace mang

22037
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 10, 2009, 06:00:36 am »
pushups
pullups
ghr's
calf raises

1 set of each

gonna do that every day now i think

ghr's were real good..

pc

22038
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 10, 2009, 06:00:05 am »
Quote from: vag on December 10, 2009, 04:23:04 am
Thanks both , very useful advice & article...
Ya , now i understand what it is. It is that "lag" that i see when starting / stoping bulking with heavy carbs... like there are ~6-7lbs that magically appear when you start bulking and magically dissapear when you start leaning...

yup, exactly..

22039
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2009, 08:31:01 pm »
ya nice link.. when you're bulking / training with high volume, water retension is a sure thing.. heavy carb diets intensify this effect..

it's not something you should worry about until you need to shed some of that water.. it's real simple though, just reduce carb intake, replace it with veggies + up the protein and you're good.. i mean, normally it doesn't even matter, but if you have an easy 5 lb of water you could safely lose, its worth it IMO when you're trying to PR.. i always feel better when i clean up diet and lean out too..

one of my best dunk sessions came from cleaning up my diet very good for 1 week and losing around 7 lb of water or so.. 170 to 163 in a week, same strength level, felt great, and got up about 2-3" higher.

peace

22040
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 08, 2009, 11:59:35 pm »
ya your last tough w/o was on the 30th, maybe you just had to recharge a bit.

22041
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 08, 2009, 08:26:06 pm »
Quote from: vag on December 08, 2009, 05:20:25 pm
Quote from: adarqui on December 08, 2009, 04:13:40 pm
ah..

i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.

isn't your bodyweight significantly more now, than your 10'7 touch from months back?

i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.

peace

LOL , my thoughts exactly.
Summer's 10'7'' was totaly rested , ~175lbs , ~14%bodyfat
Sunday's 10'7'' was 72hrs after squating to failure , ~200lbs , ~18%bf
And i always use that 'relative VJ' on my calcs and plans but now i must chase the absolute VJ value PR :D



damn you put on alot of weight.. good work ;)

ya i feel you.. maintain strength, cut some of the flub off, lose a little bit of water retention = definite PR time.

its just imperative to maintain strength levels on squat etc if you decide to lean up a bit.. so you could either keep going and building squat/adding muscle (a little bit of fat too)..

if you maintain strength levels, then going right back into strength phase becomes alot easier.. in this way it doesn't feel like yo-yo'ing..

when i'd cut fat/excess water, i'd make sure each week i could hit (or exceed) a single or double on squat that I could hit prior to the cut.. if i couldnt hit that single/double i'd up the calories a bit.

22042
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 08, 2009, 04:13:40 pm »
Quote from: vag on December 08, 2009, 07:50:24 am
Something interesting:
I discovered why i kept mistaking the rim heights. I was measuring the difference of the rims with my highest reach.
My reach was measured from the difference of my ceiling, and it gave 242cm in shoes, thats 95,27'' or 7' 11&1/4''
I finaly got a pro measuring tape so i could measure high objects accurately and i discovered i was wrong at most rims.
Yesterday i remeasured my reach , normally this time , and boom! I was off there too , so it all makes sense.
I was off by 2cm , i measured repeatedly to make sure.
My standing reach is ~240cm in shoes. Thats 94,5'' or 7' 10&1/2''.
Doesnt really change anything , i dont care if my VJ PRs are ~0,8'' higher, my highest touch is still at ~10'7''.



ah..

i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.

isn't your bodyweight significantly more now, than your 10'7 touch from months back?

i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.

peace

22043
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 08, 2009, 04:07:54 pm »
Quote from: cowed77 on December 08, 2009, 11:11:08 am
week 2 day 2
morning before i went to sleep:

1min fast jog.

3 x 50m dashes, about 70%

3 X bounding, roughly 50m, but only 5 real efforts, some getting into the groove in the beginning.

3 x high knee jumps, 30m

3 x 5 single leg depth jumps off half shin height.

2 x 10 hanging straight legged leg raises.

2 x 5 double leg depth jumps off knee height.

2 x 5 of that jumping and landing on midfoot things.

game tmr, hope i can recover in time.

how did this go? mixing double and single leg plyos is a tricky thing..

have you been seeing any improvements?

pc

22044
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2009, 03:54:31 pm »
Quote from: cowed77 on December 08, 2009, 11:14:21 am
how the fuck did u do 50 pullups, or 200 pushups for that matter!  ???
respect.

total, not in a row.. hehe

22045
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 07, 2009, 06:13:48 am »
i was supposed to do ghr/jumps/calf raises today, but the calf raises ~2-3 days ago killed me.. so sore, can barely walk still.. probably have 2 more days of soreness.. hehe.. i had this happen even when i was training hard too, my calfs just suck, they swell up somehow.. its weird..

hopefully tomorrow i can do ghr's/pullups.

pc

22046
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 07, 2009, 06:12:16 am »
Quote from: vag on December 07, 2009, 04:21:19 am
Quote from: adarqui on December 06, 2009, 08:24:32 pm
Quote
Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!

i know all to well how that goes.. hehe


Yeah , its pretty similar to your story:
I stoped aproaching with the ball in hands , so i can get my max vertical at dunk attempts.
But i suck at throwing self lobs, so all my tries were off the backboard dunks.
I was filming too and indeed all the jumps were maximal , that allwasys happens when chasing the ball in the air & not thinking!
But 7'11'' + 32'' = 10'7'' , so only 9'' above the 9'10'' rim... so 0/25.
Still , hard misses like that felt much better than normal makes with the ball in hands...



ya man.. even tho i'd get pissed slamming it down nasty and having it rim out, i still love lobs much more than runups.. i had problems dunking consistently on lobs at 10'9 touch also.. at 11' i finally started landing a high percentage.. i love just losing myself going up for the lob too, like you said, no thinking, i just react, but the feeling is great.

cya man

22047
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 06, 2009, 08:24:32 pm »
Quote
Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!

i know all to well how that goes.. hehe

22048
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 05, 2009, 04:43:46 pm »
last night:

~70 or so chinups

~100 pushups (got lazy)

my calfs are SO sore from a few nights ago cause of all those calf raises.. funny.

22049
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 04, 2009, 03:01:37 am »
damn

crazy w/o

basically 2 hours of ghr's.. mostly partials with glutes completely locked..

only a few at ~45 degrees or so.. i just did TONS of partials..

probably nearly 200 reps.. had 2 sets of 30 mini's etc.. plus tons of 15-20 rep sets.

hamstrings r toast.


finishing off with calf raises.. left ham tendon injury bugging a little bit, right foot completely wrecked.

peace

22050
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 03, 2009, 08:26:39 pm »
Quote from: vag on December 03, 2009, 06:34:20 pm

3 December 2009

Dynamic warmup 5'

Vertical testing ( verified with cam ) :
Weight at session : 198lbs
2x5 standing : average ~26,5'' , best was 27''
3x5 running   : average ~30'' , best was 31''
PRs my ass   :-\

SQUATS:
1x5@187
1x5@209
1x5@231
1X3@253
1x15@165

ROMANIAN DEADLIFTS :
1x8@165lbs
1x6@187lbs
1x6@198lbs

CALF RAISES :
3x12@264lbs

SHOULDERS OHP behind head :
2x6@121lbs
2x6@132lbs

SHOULDERS LATERAL RAISES:
3x10 @ 17,5lbs dumbells in each hand



just a bad day? you had 33-34" a week ago or so..

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