Adarq.org

22 May 2014

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

1 ½ hour full court basketball
Great endurance. Compromised from heat. Also got shin splints after about 1 hour in. Not too much but there.
Vert felt good to very good, but no rim jumps to report.

21 May 2014

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

5' jogging

Dynamic warmup

3 mins rest

TEMPO RUNS:
5x80m @ 60-70%
3 mins rest
5@80m @ 60-70%
3 mins rest
5@80m @ 60-70%
-45 seconds rest between runs.

Great again, sprints are easy, springy and recovery is good too.
Times were around 15:5 almost shutdown. When i pushed a bit more ( sth like 80% ) i got 14:3.
Still slow, but much progress in feel and times. My relaxed 80m time used to be 17s at my best, 20s usually.
Feeling like i can go to the track and get some real splits now.

20 May 2014

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

Kelly Baggett's simple periodization routine

PHASE II , Week 2/2

Session A:

18'' DEPTH JUMPS:
2x10
-Very good all around this time.

RHYTHMIC 1/4 JUMP SQUATS:
5@20kg
5@25kg
5@30kg
5@35kg
5@25kg
5@20kg
-Very good here too. Felt like getting very high with 20 and 25 kg.

EXPLOSIVE FULL SQUAT @ 60% 1RM:
6x2@70kg
-Great speed again.

BENCH PRESS:
7@65kg
7@65kg
-Stuck for good here. First reps are too easy but from rep 5 and above it gets exponentially hard. Weird.

PULLUPS:
8@BW ( +1 rep ) , 
7@BW
-Very happy with how those progress.

PAUSED STANDING CALVES RAISES:
20@60kg
18@60kg
18@60kg
-Finally stalled after 3 sessions of constant progress. Fair.

19 May 2014

Bodyweight@session : ~87kg
Soreness : none
Injuries/aches :  none

1,5km ( ~1mile ) jogging.

Dynamic warmup.

ME RIM JUMPS:
SVJ : around 25''
dropsteps : around 28''
1-step-DLRVJs : around 29''
2-steps-DLRVJs : around 29''
Full runup DLRVJs : around 29''
-I expected to PR but I didn't even get 30'' like i did lately.
I blame the rim, only the 9'6'' was free and that kinda screwed my mechanics, it is too low so i couldn't sync my touch-rim-at-peak well.
Also did a few dunks there. Rather too easy even from a 1-step runup. Lost interest too fast and called it a day.

15 May 2014

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

1 ½ hour pick-up basketball
Awesome endurance. By far the best this season. Those 3x5x100m tempos seem to work!
Good vert too, feeling bouncy. Did one rim jump, 10'5'' ( 30'' ) off one step, ties season best and it was easy too!

Quote from: Raptor on May 15, 2014, 07:30:59 am

Why is it that hard? That's just how I've always been. Why aren't you bench pressing 4x? Why aren't powerlifters bench pressing 10x? Why not 10423842958 x?

You're just saying stuff like we're all the same and have the same built, CNS, and another 2578934534753847 parameters. The fact that I've been training SPECIFICALLY for the squat in the last 6-7 years CONSISTENTLY and I still haven't reached 2x should tell you a thing or two about my body.

...your body has been doing it wrong?

How wrong can you do a fucking bench press? Even more, how wrong can you do it when you are pressing only 65kg? He is NOT doing it wrong, he just ain't progressing. I am the same. Have been consistent with bench for years and i am stuck at the same numbers , 1RM around 85kg. Would i be pressing more if i did it more than once a week? Of course yes. Would i be pressing 15x85kg like LBSS? No, i will never be there. But i have been pulling with the exact same frequency and for some weird reason pulls keep improving, being able to chin 10@100kg and lat-pull-down 8x200lbs now. I didn't do anything special in either pressing or pulling, the pulls just respond better on their own. Different strokes for different folks!

The only that says is you're really weak at bench press, nothing more, nothing else.

Agree. That is what he was trying to say too though.

Look at the NBA draft combine scores for the 180lb bp test, and these are basketball players who are not build for benching, long wiry arms, small joints, etc.

I call bullshit!!!
Not only making the performance of NBA pro athletes and raptor comparable just because 'they have long arms' is ridiculous, but the results are not what you think either.
http://www.draftexpress.com/nba-pre-draft-measurements/?year=2013&sort2=DESC&draft=0&pos=0&source=All&sort=14
Only 20 got more reps than LBSS , 16 of them are over 200lbs too. Look at the bottom of the list, so many 200+lbs guys ( at SINGLE digits bodyfats , so pro athletes with over 180lbs of LBM ) getting less than 5 reps!

12 May 2014

Bodyweight@session : ~87kg , nice, back on track.
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE II , Week 1/2

Session A:

18'' DEPTH JUMPS:
2x10
-Here we go. Now we are talking real depth jumps. Went good considering the height increase. Not great but good.

RHYTHMIC 1/4 JUMP SQUATS:
5@20kg
5@25kg
5@30kg
5@35kg
5@25kg
5@20kg
-Very good. Smooth and efficient landing/FA/reversal, good heights.

EXPLOSIVE FULL SQUAT @ 60% 1RM:
6x2@70kg
-Great! Very very fast, bar jumping ff shoulders, having to consciously stop me from jumping too.

BENCH PRESS:
7@65kg
7@65kg
-Same shit, can't progress. Fuck it, i don't care much about bench anyway!

PULLUPS:
7@BW ( +1 rep ) , 
7@BW ( +1 rep ) , 
-Silly PRs again from getting used to them. I like pullups, more lats and less arms than chinups. Gonna keep doing both anyway.

PAUSED STANDING CALVES RAISES:
20@60kg ( +5 kg )
18@60kg ( +5 kg ) , ( -2 reps )
18@60kg ( +5 kg ) , ( -2 reps )
-Progress again. I am sure now, it is the heavy leg press 3x10 raises of the other session that drive that progress.

SEATED WEIGHTED CRUNCHES MACHINE:
Forgot them, 2nd time in a row, WTF!!!

- Review your own jump pattern via video and identified your best Joint angle/range during a jump,  and adopt that angle in your squat.  In other words, no need to do parallel or ATF squat if following his Jumpmanual  routine. (he insure us that ATG or parallel in useful in other expect, but not for his routine.

I think that is the key here. I didn't watch the thing but i guess it is some sort-time peaking phase. Lance suggested the same for partials, pick a depth just a couple of inches below your jump plant depth.

So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!

+1 anyway.