Adarq.org

24 January 2015

Bodyweight@session : ~86,5kg
Soreness : none, hallelujah!
Injuries/aches : none

RSR based routine
Week #2 , Day #3

HANG POWER CLEAN
3@20kg
3@30kg
3@40kg
3@50kg
2@60kg
-Great. I love o-lifts, i hope i will stick with them this time.

HIGH BAR FULL SQUAT:
5@90kg
5@90kg
5@90kg
5@90kg
5@90kg
5@90kg
-Fresh legs = different squatter. 6x5 was MUCH easier than 6x4, even from 6x3.
Did not even need full rest, got all sets with 2m30s breaks. Awesome.

BB OHP:
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
9@32,5kg ( +2,5kg ) , ( -1 rep )
8@32,5kg ( +2,5kg ) , ( -2 reps )
-Reached failure already. Weak OHP is weak.

BENT OVER DB ROW:
10 each hand @ 24kg ( +4 kg )
10 each hand @ 24kg
10 each hand @ 24kg ( -4 kg )
10 each hand @ 24kg ( -4 kg )
-Trying to find a 4x10 steady weight as planned. 24kg was rather easy.

LANCE STANDING CALF RAISE ( explisive DL concentric, slow SL eccentric )
10 each leg @ BW+30kg ( +10 kg )
10 each leg @ BW+30kg
10 each leg @ BW+30kg ( -10 kg )
10 each leg @ BW+30kg ( -10 kg )
-Same comment with OHP.

22 January 2015

Bodyweight@session : n/a
Soreness : quads tight.
Injuries/aches : none

1.5 hours full court basketball.
Endurance felt good. Not great but good. Vert felt good too, many rebounds, couple of huge blocks. Taking contact also very good for 2nd time in a row. Good stuff.

Tight quads is a permanent state now. With squatting 3*week plus one bball day, quads are never fresh. Hope it will improve at the 2nd phase of RSR where intensity replaces volume.
I am still never doing the slightest recovery activity either, so i don't really deserve to complain.

Single leg back squat, heel elevated: 3 @ 5, 10, 15
- sl back squat means off leg goes backwards

How is that? Is it the 'shrimp'?

15 sounds like a lot for SL-whatever squats, very nice.

waitwhat, adarqui logging squats?!?!?!?

   

Haha, i was just kidding of course. Anyway, imho SLRVJs are more convenient for in-game dunks in traffic, but in fast-break situation i don't see why you can't use your full easy-dunk DLRVJ potential.
At one point that i was stable at a dunkable 34'' DLRVJ ( gosh, i miss that! ), i had the same dilemma. What i did was dedicate dunk sessions to 'real' situations. I would toss the ball from one basket to the middle of the court, sprint , pick it up, dribble to the basket and try to dunk. Other scenarios too, pump-fake 3p, drive, dunk. Baseline pivot dribble, drive, dunk. And so on. I had the luxury of having 9'8'' 9'10'' and 10' rims available, so i started from the low one. When i mastered it , i moved to the 9'10''. When i mastered that too... i got injured and never jumped above 31'' ever since. FML.
To sum it up, practice makes perfect. You are not missing jump height, you are missing game-situation dunk efficiency. So practice it and you will acquire it.
2c

a question...; I've never got a fast break dunk. I've attempted several but i always hit the rim front. Is there a trick to it?

Yes, you need to jump higher.

The drose5 was a little disappointing. It is still a good shoe but all the reviewers say that the boost is different than the running shoes, less bounce/pop.
Not buying the v-ball ones. Indeed they look like they don't have outside lateral support, i saw the pivot thing at the sole and i thought they did but that is the inside. I am ok with it though, what worries me is that they are designed for indoors so i am afraid the sole rubber will be too soft and wear out very fast. If i had indoor court access for my jumps i would be tempted to get them, but there are no gyms with bball courts here, you gotta rent a bball court for 1 1/2 hours and it costs 80$, FFFFUUUU.
Still, the boost is amazing. There is a very wide range of models now, check the reviews and get one that fits your style.
E.g. , i got those: www.sportsshoes.com/adidas-supernova-glide/ because they supposedly had the most 'firm' feeling boost at the time.
But i was also tempted for this one at the time: http://www.sportsshoes.com/adidas-adios/ lightweight running flats, kinda fits your preferred style.
I am waiting for the bball boost range to expand, the first two models are a bad one ( crazylight ) and a just ok (drose5 ). When they come out with a good one, i am getting it.

JUMPING SHOES TALK, HURRRRRAAAYYYYYY!
Tennis shoes have always been a good option for jumping, for the exact reasons LBSS just mentioned.
Low-tops bball shoes like hyperdunks are also the same concept, the last kobes must be awesome from what i read.
I bought adidas boost running shoes to check the hype of that new magic foam, it definitely delivers, love them. But a VERY interesting option, which i discovered just a little after bying my running boosts is this:
http://www.sportsshoes.com/product/adi6419/adidas-energy-boost-indoor-court-shoes/
Volleyball shoes, how did we miss that! The only sport that is all about DLRVJs. And here we have the most reactive cushion ever made, on a shoe that is made for jumping. The only possible problem might be the outdoors sole behavior ( traction and durability ). Gah, gotta get those babies!!!
PS : For the european fellas, this site is amazing!

Ah, yes, the leg drain, forgot about it. Makes me remember the good old days in here , leg drain is adarq.org classic! 

17 January 2015

Bodyweight@session : ~86kg
Soreness : quads still a tiny bit stiff. Sore shoulders and traps
Injuries/aches : none

RSR based routine
Week #1 , Day #3

HANG POWER CLEAN+PUSH PRESS
3@20kg
3@30kg
3@40kg
3@50kg , no push-press
-Nice. Haven't cleaned in ages, liked it/missed it. Push presses are nice too.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Nice, being mostly recovered made it so easier. Still not at 100% though.

BB OHP:
10@30kg
10@30kg
10@30kg
10@30kg
-90 sec breaks. Started easy to too easy but got hard at last set.

BENT OVER DB ROW:
10 each hand @ 20kg too easy
10 each hand @ 24kg easy
10 each hand @ 28kg normal
10 each hand @ 28kg very hard
-90 sec breaks. Dumped chinups as planned to get some more volume in.

LANCE STANDING CALF RAISE ( explisive DL concentric, slow SL eccentric )
10 each leg @ BW+20kg too easy
10 each leg @ BW+30kg easy
10 each leg @ BW+40kg normal
10 each leg @ BW+40kg hard
-Nice.

I am still trying to adapt to this 4x10/90s breaks style of lifting. I am not sure if it is fatigue/tut or the load that makes the last sets so difficult. Gotta factor in that this is the first week of gym too.
This week i will repeat the exercises without ramping,, i will use the same load for all sets, it will be the 'middle' weight used the previous week ( eg for today's workout, 24kg DBs for rows, BW+30kg for calf raise ), see what happens.