Adarq.org

160811 I am still Training... with That plan in mind

Like i said before, the weather is bad, and it mess up my so call plan.
When it rain, there will be no jump session or HIIT run.  And it rain like 3 days a week or more.
And when it is ultra hot at 32C... i struggle to train outdoor.
Lunch upper circuit training remain consistence (since it is not weather related)
The rest of the plan is messed up.

But one thing i am certain is, every week, there is at least 1 of each of the Olift/Squat, Jump Session and Upper circuit.
No matter how shitty the weather or how tired I feel.. I will have at least 3 training sessions per week.

Now looking at my endomoto log.
Jul 25 -31 trained 5 days (3 jump 1 upper 1 squat)
Aug 1- 7 trained 4 days (1 jump lunch 1 hiit 1 upper 2 squat)

The last time i did hiit was on July 20.. and when i did it in Aug 5 (Friday)  i feel good and ran fast.  BUT it once again completely destroyed my glute. I rested one day and went squat on Sunday.  Little did i know the Delay sourness has not appear during my squat.   3 days after my HIIT, 1 day after my squat, all hell break lose,  I pretty much break down, Pain moving pain siting my glute just give up.. it is as if i caught a cold. 

I spent whole sunday out with my family with my body in complete soreness mode, lucky i took hot bath that night and the day after and recovered..

Now.. as i recall, doing HIIT twice a week and after my body adapted to it, I can continue to train easy... but doing it once every 1 or 2 weeks is a bad idea.... is just asking for the soreness cycle to repeat itself.  And as many suggested..... HIIT is not really necessary is it?  I myself.. find that HIIT is something new to hit my system... (i had not done it in my 8 yrs of training, and when I did it, It shocked me.)  now that i had done if for.. 10+ times, it had not improve my vertical and i guess it keep my looking and feeling fit  But .... is it worth it? It is demanding.... to my body.. that is for sure.

Squat...
On low carb diet....I eat half a bowl of rice for dinner usually with lot of vaggie and meat.  If there is bread or potato, i eat it too.. but i 1/2 bowl of rice that is certain.  My squat is not going up, so is my weight.  My weight remain 175lbs  + - 2or3 lbs.   I work toward squating 3x45 plate for multiple set.  (set of 3 to 5 depend on how i feel).  As suggested by Bro in this forum... I need to increase my squat... and it has been..1 or 2 months now... and reading my journal here suggested me to stop... low carb diet.  NOW.

The canadian asian dunker who i am frd with said than i am not training with a plan... or i am training with mutiple plan combined. 
The so call Olift/Squat, Hiit, Upper circuit, max effort jump  (AM/PM session) plan  is NOT A PLAN... according to him.  Not a GOOD plan at least.
He consider me as a gym rat who lift too much...without a purpose. 

Mean while he is on that Overtimeathletes Program and with in weeks, he is able to dunk again ( he could not dunk for a while, but he got it back now)
He squat light and never need to get now where near 300lbs.

Now... I am not a beginner... i train for 8 years plus... I should at least know what i am doing...
I am stuck... I need to change... yet, i have to be consistence....

I read what Kingfish said again.. "stop feeling broken", i am failing that... getting old, recovery takes longer, and 7 hrs of sleep is no longer enough for me... i feel it.  may be regular hot bath is necessary. 

I should start eating rice.  load up the carb, monitor my weight, and start lifting heavy.

I WORK HARD.... I am the only person who is lifting very hard and heavy with a painful face/sound at lunch.  However during squat day, i am always feeling my leg is sore (even in light load situation).   I started to think that using Olifting as warm up may not be a good idea as it does not really warm up my knee joint.... and when i finally got the weight up and start squating.... I am actually not warm up for squat, but warmed up for Olifting only.  So i started to mix up olifting and squat even during warm up load. 

One more thing, i went to play ball with kids one night 8pm... and jump to the rim 4 times without warm up and able to grab it right away. 
Which make me wonder, why the F it took me like 45 min to grab the rim... on a sat morning 8am.  (Is two different rim on the same court, so may be there is a high different, but... it is obvious now that... jumping after wake up in the morning is.. not smart/efficient).  Will the same applies to HIIT? 
Should morning be only spent for endurance/aerobic exercise? What about Explosive Squat in the morning?


Clearly.. i am having random thought... even this journal felt random as i am typing this. 

In conclusion:
Start load up the CARB... and go lift heavy!
HIIT HURT, if I can not do it twice a week.  Can I manage to do it twice a week?
Morning Jump session take 1 hr to warm up.  Try jump in the afternoon instead.


If it rain, Head to the gym!
If it is wet, Head to HIIT Sprint!
If it is Dry, Head to the RIM!
If tired, REST and Stretch!

SLEEP early.

PS. I got myself some knock off TRX along with mutiple short/long rubber band and foam roller... this should got my interest for stretching more at home.. and trying to use those band for WARM up before jump session.
as suggested in this video. https://www.youtube.com/watch?v=Kmu0QnBQX-o

Hey,

Surprisingly, a lot of dunkers I talk to about jump/dunk training don't seem to realize the benefits of adding upper body training into their weekly training routine. Jumping is a FULL BODY movement. it's more than just legs and core.
 
So what are the main upper body muscles used in jumping? Well let's take a look at the 2 major upper body movements happening when you jump.
 
When jumping you first start with your arms out straight in front, then swinging them back behind you. The main muscle groups responsible for this are your rear dear deltoids, lats, teres major, rhomboids and traps.
 
When your hands are pulled all the way back, the second part of the movement is to swing your arms all the way back up. The main muscles used for this are your anterior deltoids, upper chest, and traps.
 
So when training upper body, incorporate lifts that target these muscles and mimic the up and down arm swings of jumping This being said, remember to lift EXPLOSIVELY, otherwise you'll simply be adding useless size and mass to your body.
 
Train hard, train smart!
 
Sincerely,
 
Jordan Kilganon

What kind of exercise come to mind....
Explosive upperbody... with those targeted muscle..
I can only think of..
- medicine ball throw...  for the Swing up part.

what about the arm swing back part?

160706 PEAK Day!!! ( For look only...) at 160.2lbs THIS IS MAD

Photo shoot in 1 hour, I was so tired, dehydrated, tired with all those potato/yam carb loading without water.  previous protein loading is hell also.  The no sodium life is seriously crazy...  After i Cut sodium, my weight start to drop even when i drink water.. After i stop water.. the weight keep going down... does not matter how much carb i load myself with.

Today is the day, and this morning my weight is at SHOCKING  160.2lbs.  Tired Shocked not really excited.

Until 2 hr before photo shoot which is now.  I am instructed to eat CHOCOLATE    Drink glucose drink (lucozade) and my mood sky rocketed, I feel energized, excited and happy.   

I was tired and drained (literally) and probably can not jump at all, but after the chocolate (KitKat) and Lucozade,  I am like  ready to go jump 

lol.

160lbs... this... is  insane.
I just which this can transfer to vertical jump after this photo shooting.

I find my life interesting. (probably due to the sugar Crush... {like candy crush})

160704 164lbs. Weight lost Goal Reached... by accident.

I was salt and water loading for 5 days. my weight went to 172lbs...
and last weekend...I went in to extreme mode.

For the pass 3 days, I had back to back Full body workout 1.5 to2 hrs long consist of:
hi pull to Clean to Squat 5x5
Full upper circuit with 3 set:
Bench press
arm curl
cable tricept push down
back cable pull down
captain chair core variation 4 min per set

Completely cutting Carb and salt only eating Chicken breast and Egg white (with little york)
Drinking A lot of water... to wash out remaining sodium/

Also doing 30 min cardio back to back 3 days.
With a lot of water my weight go as follow:
(Salt deload with Pure protein NO carb diet)
day 1 171.4lbs
day 2 168.0lbs
day 3 166.6lbs
day 4 164.2lbs  (carb loading start)

The first salt deload day i lift very heavy, the 2nd day i already lifting less (due to no carb no energy), 3rd day i lift light and try to get to 2 set of 15to20 reps. 

so this photo shooting drill kind of help me to get to my desire Kadour suggested body weight at 165lbs.
I am eating a bunch of potato yam now... carb loading madness start but the worse of it all is... still no salt and NO WATER start now.

PS. no poo for 3 days during no salt hi protein water on diet.   after Carb loading, finally pooped out. 

NO HIIT NO JUMP SESSION for 7 days pre photoshoot.

160628 HIIT in before during and after the rain.

Thinking about doing those push up inbetween rep of sprint... and guess what, after the first sluggish sprint (8am no really woke up yet) 
and it started to rain.... and it rain hard. 

thinking if i should head home but end up sprinting for the 2nd reps.  As suggested, I ran shorter distance and decelerate much earlier.  Further more, the rest time is cut down by a whole chunk.

Pretty much. I only run for Half of the length (it was 2/3 to 3/4 of the length) and started slowing down,  and walk back and may be rest 10 sec more and restart.

Not sure if it is the rain, which make me want to just get it over with and go home.. or because i am not fulling as hard as i could in the rain... or the heat is less due to the weather.  I feel alright after 10 run, and in fact the sun started to come out after like 6 or 7 run.  I end up doing 2 more run because i feel like i still have some juice in me and the initial few run was not explosive anyway.  So i did 12 reps today.  No push up or any other exercise due to everywhere is wet.

Side note:
i had been doing upperbody circuit training, and all this year.. since high school... i had been doing the same circuit with 3x10 for my chest/back & bi/tricept, front/side shoulder,  with the recent addition of core at captain chair.

During my weekly reading on VJB 2.0 it talked about 3x10 is a good starting point for beginner, but advanced lifter should preform more set and less rep for higher intensity.  So for the first time, I tried doing 5x6 with increase weight in all the lift.  (it sure take longer time, due to moving from station to station and resting a bit more)   I hope it is all worthwhile.

I hear all the suggestion.... Lowering body weight while increasing squat is not good.  I will keep that in mind, mean while for this coming 1 weeks, let me just try to keep eating clean, and maintain my lift, take some good photo.. and Start to increase strength size and power.

thanks,  sorry about my slow respond,

busy with work but training hardly skipped any day

Knee is more or less the same
minor sorness when i press it.
and when i Jump.. some time sore

nothing serious.
I stopped icing it due to lazyness
but i always do standing Quad stretch (but pulling my ankle from the back)
and seems to cure the pain temporary.

weight had been stable at 170-175lbs depends how much i eat/drink
Squat number is also going up (5x5)
yet. vert is not going up.
i am using the strength phs excuse again... and again...

For your needs... Hills are better than flat but stairs are not actually a good alternative.  Stairs have fixed heights which are not good for much at all and are dangerous...

If I was coaching you I would really really really really try to get you off the concrete surface of the parking lot and onto field turf or grass or hills...

But if that's all you got I have a question...

If the parking lot is only 80-90 meters how do you do 100m sprints?


BTW, in my journal, Acole suggested me to use Weight Vest and said, To00day have some good use of it with great result,  can u please tell me more about the Vest usage? (i had just PMed u about this before i saw ur reply)

For your body composition goals and knee health of all you have is flat hard surfaces... Just shorten the distance drastically.  Use a modified standing three point stance (force yourself to touch the ground) and do repeated short sprints. 

Do you have a watch w a chronometer?  You can set it to beep at intervals? 

Most of the energy expenditure in a sprint occurs during acceleration and if you properly do it (contrary to popular opinion) it is a glute dominant (think prone glute push) exercise rather than quad dominant movement and should be very easy on the knees.  This is one of my favorite protocols we have done for leaning out and it would be perfect for you - especially because it allows you to drop upper body more, modify it for your times. 

Starting position is hand on start line.

1) 60 meter sprint in < 8 or 9 seconds (watch beep)
2) 20 seconds to return to start (running back the other way)
3) Repeat for 4-10 reps for a set

- between sets do - 100 push-ups, 100 back extensions and 100 leg raises

Do three sets. 

This will get u super lean.

When I mention 100m sprint.. it is not really 100m... I was referring to trying to MAX out and sprint like 100m..
I dont think i can find a hill.. even if i can.. it will still have pavement or steps ...

When u mentioned touching the ground and change direction, isnt that like Suicide in basketball training?
I always thought all those change of direction is bad for joint and gear more toward endurance than max explosive.

But u are right about leaning fwd accelerating with the dropped upperbody.

reading the following with some questions:
Starting position is hand on start line.

1) 60 meter sprint in < 8 or 9 seconds (watch beep), (slow down... no need to touch ground?)
2) 20 seconds to return to start (running back the other way) (Reset with hand on starting line?)
3) Repeat for 4-10 reps for a set  (4-10 reps is alot is not it?)

- between sets do - 100 push-ups, 100 back extensions and 100 leg raises  (doing this many between set is killing my CNS... how can i even do run set 2 ?)


It take me 30 min to complete 10 reps of the max effort sprint. (with 2.5 min rest bettwen each reps..)

with T000day suggestion and doing 3 set (so 200 pushup, back ext and leg raise?).. seems like it is going to be a LOOONg day....


btw, in my journal Acole mentioned the use of weight vest and suggested me to seek your advice... can u tell me abit more how to utilize the weight vest?  i have one sitting at home at 20lbs.

I had just PMed you about this... before i read ur reply here, sorry about that.

how short is the deceleration phase of your 100m sprints? slowing down too quick will put alot of stress on the quads/hamstrings/knee.

the decelleration phase is about 20-30meter max...
consider whole length of the parking lot is about 80-90 meter only (measured by google map).

The pain had been with me for 2 weeks now, Stretching the quad by standing and pulling my foot from the back help alot.

the 100M sprint seems the key to my weight control, I am no longer losing more weight stable as 170lbs.

I still cut most if not all of my carb. however, i am not eating as clean as before anymore.. lucky my weight remain same at 169-170lbs.

With the same weight, my waist is getting smaller though.  I know running up hill or stair climbing would be a better alternative, but this option is not available until i can find such facility. 

actually this had just gave me an idea... there is some Highway Crossing Bridge in the park...with Stairs... but they are in section... guess it is not a good idea...