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.