Adarq.org

Body composition measurements:

Net morning weight : 85,8kg / 188,75lbs , broke the 190lbs barrier 
Waist : 89cm / 35''

Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 16.2%
AVERAGE bodyfat estimation : 16.4%

Previous:

Net morning weight : 86,3kg / 190lbs
Waist : 89,25cm / 35,1''

Online bodyfat estimation : 16.7%
BI scale bodyfat estimation : 16.4%
AVERAGE bodyfat estimation : 16.55%

Progress again!

31 May 2014

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

Kelly Baggett's simple periodization routine

PHASE III , Week 1/2(?)

Session B:

27'' DEPTH JUMPS:
4x5
-Better. FA still difficult from that height.

JUMP SQUATS:
2x5@20kg
-Awesome.

HIGH BAR FULL SQUAT 3x3 with 5RM:
3@90kg
3@95kg
3@100kg
-Very good. Ramped up to check where i am.
90kg felt like 7-8RM , 95kg 5-6RM , 100kg 3-4RM. Will use steady load of 95kg next time.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@480lbs ( +10 lbs )
10@480lbs ( +10 lbs )
10@480lbs ( +10 lbs )
-Very very strong.

CHINUPS:
9@BW+12,5kg ( +2,5kg ) ,  ( -1 rep )
8@BW+12,5kg ( +2,5kg ) ,  ( -1 rep )
-Most weight i have ever added ,  so
No 1RM or 1RM/BW PRs though, 10 reps next week will break both

DIPS:
10@BW ( +1 rep ) , 
8@BW
-Progress again here, great!

29 May 2014

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

1 ½ hour full court basketball
Great endurance again but legs too heavy. Should have not gone max sprints yesterday but got greedy.
Vert felt good, i mean i felt bouncy,  but again i felt it was compromised from heavy legs. No rim jumps to report.

27 May 2014

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE III , Week 1/2?

Session A:

27'' DEPTH JUMPS:
4x5
-Wow. This is shock training now. Huge forces, totally different mechanics than 18''.
First 2 sets i had a hard time absorbing the landing, GCT was high and subsequent jump was low. But then i adapted and they were good.

JUMP SQUATS:
2x5@20kg
-Back to non-rhythmic. Good, very explosive and high.

HALF SQUAT @ 85%:
6x3@100kg
-Welcome back to my good old friend, the half squat.
Incredible speed at 100kg, i was shocked. Was faster than a 'speed squat', i could have jump-squatted it.

PAUSED STANDING CALVES RAISES MACHINE:
20@60kg
19@60kg ( +1 rep )
19@60kg ( +1 rep )
-Thinking of going down to 15 rep sets for the rest of the season. It feels like it is endurance and not strength that limits me.

BENCH PRESS:
7@65kg
7@65kg
-Same shit.

PULLUPS:
8@BW , ties 
7@BW
-No progress this time. Felt stronger but was running out of juice after rep 6.


Half-squat depth:

When is the last time you've been under 80 kg with a good strength level?

Now that is an interesting question. Made me go back and search my log, the direct answer is NEVER!!!
Last time that i was 79,5kg i was very weak ( 5x110kg smith half squat ). I was jumping max 33'' RVJ off a springy but power-less runup/plant.
Since then, i got stronger but also heavier, always over 85kg. Max RVJ went to 34-35 off a clumsy slow ugly but powerful runup/plant.

SLRVJs were high too when i was light, i remember i could lay it in touching rim mid-palm at every attempt in the lay-up line, so consistent 30-32. They are mostly around 27-ish when heavy.
Stationary jumps, the opposite course : 27ish SVJ / 30ish dropstep when light but weak, 30ish SVJ / 33ish dropstep when heavy but strong.

24 May 2014

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE II , Week 2/2

Session B:

18'' DEPTH JUMPS:
2x10
-Very very good.

RHYTHMIC 1/4 JUMP SQUATS:
5@20kg
5@25kg
5@30kg
5@35kg
5@25kg
5@20kg
-Very very good too.

HIGH BAR FULL SQUAT SINGLES @90%:
6x1@102,5kg
-Rest between reps ~2mins
-They felt very hard and slow but on video they looked easy and fast. Weird!

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@470lbs ( +10 lbs )
10@470lbs ( +10 lbs )
10@470lbs ( +10 lbs )
-Very strong.

CHINUPS:
10@BW+10kg , ties 
8@BW+10kg ( +1 rep )
-Total reps 

DIPS:
9@BW ( +1 rep ) , 
8@BW
-Total reps 

No no, my quads would open up in half if i did, lol.
It was about 1hour 15mins in total, foam rolling AND static stretching.
The foam rolling part was the first 15-20 minutes, the rest was an ultra-long stretching routine, holding about 2 minutes each hold.

23 May 2014

Finally got my lazy ass down to foam roll and stretch the shit out of my legs. Took me more than an hour to complete my sequence.
Must do that much more often.