Adarq.org

Thanks for the comment adarq.
I have been bust without updating my journal as often as i should.  But i am still on schedule with the routine i planned earlier.

For the pass 4 Olfiting/Squat session, I had been adding 10lb on the 5x5 squat progressively. Until I finally can not make it  I am currently squatting at 305lbs at 170lbs.

Nagging pain on the knee is still there, is minor, and it seems to go away after warm up and a lot of stretch, it is as if my quad is too tight which pulling my knee cap up.... Not sure, I had been being careful...with ice and glucosamine and lot of stretching... it is still there... and not going away.

with the recent raining weather, there was a 5 days rain last week,  which cut down my Jump to rims session by 1 time last week.

As for this week, it is still always raining, some time just a quick shower here and there which just wet the floor. 

Something i notice is 45 or 60min jump session seems to be not enough.  I did 5 stand still, 5 one step, 5 two steps and 5 three steps jump... with some full run up near the end.  At the High rim session, Some time i can not even touch the rim untill 30min in to my training session.
I guess i am not warming up properly. or when I am finally reaching over the rim, it is nearly time for me to head home.

I think I need to jump more, my body is looking better and better (i am getting close to adding a 3rd hole on my belt), I am also lifting heavier on both my upper body and lower body, yet i am not jumping higher.

I can only blame it on not enough jumping. 
I Think.... Those lunch Uppbody will be replaced with Dunk Attempt at low rim... and whenever the weather is bad, i will just head indoor for a upper session. 

The upperbody work out.. seems to be only good for look only... it does not seems to transfer to jump.... at all..

As for the HIIT 100m, I am getting better at it, instead of resting like 3 min per sprint, rest time is shorten to 2 min now.
the slow down distance is about 20 meter or so...so it might be bad for my knee... which i should pay attention and be careful also.


So in conclusion, I will be Jumping more at lunch at low rim....and TRY to warm up better.. even though i only have 45min at lunch.
and once a week i should at least jump at the High Rim close to home for 1 session on the weekend, and hope to do it for 1.5 hrs if possible with better warm up.


Question.... How do you guys warm up for a jump session efficiently?  I try to do the following.. not sure if it is good.
Depth Drop x8
Sprint 30m
Depth jump x 5
Repeat Sprint and Depth Jump for 3 sets
Quick Tuck Jump x8

something like that.


(btw, I did a sessio of jump rope due to the never ending rain... I am getting better at jumping rope... lol... i did like 30 jump without kicking the rope....lol.. still a beginner.  But Andy the 44yrs old dunker... suggested me to Jump rope at the end of every training session.... QUICK lighting alternating speed rope as well as High jump double under..... he asked me if i had started doing it.. and i told him.. i had not yet..... um.....)

Agree with adaqr!
But i am also need to be consistsnce.

I should seriously have a longer term plan.

Heres is a pic from yesterday training.

One of my baller friends who have a uncle working in USA with D-league, told him EVERY one.. is eating this..

http://www.amazon.com/dp/B00HNT00V0/ref=sxr_rr_xsim1_s_it?pf_rd_t=301&pf_rd_m=ATVPDKIKX0DER&pf_rd_p=2286650982&pf_rd_i=GNC+Amp&pf_rd_r=1M06186YC8JFFEYDX8RV&pf_rd_s=desktop-rhs-carousels&ie=UTF8&qid=1464169937&sr=1

GNC Pro Performance some daily formula and healthy program...

(I know about training program, i never know about Supplement program... )
 
He told me it is like a programme...with different combination....and it make a big different for him..

i wonder if any one have experience this.
sound like magic...

160606 Getting Lean, Getting Strong, Getting a warnning
I Plant Left right when i Jump, and i think my Left is stronger than right which might also mean my left foot is shorter than my right.

Recently, i am experienced some dull pain on top of my right knee.
(I usually have soreness on my left knee, where I load up on jump and squat usually.  My left knee Click when i extend it, which i pretty much got use to already)

But now, is my Right, which sort of scare me, as it is something new.the pain is on top of my knee, I usually have pain below the knee ... so this is new to me again.  new pain on new leg... is scary to me.

When i extend my right leg, it is no longer smooth, some minor clicking appear, but that is not my main concern, it is that Dull stiff soreness that prevent my knee from moving.   

First thing when i wake up, my knee is sore, which disappear soon after.  But i am having soreness when every i Bend my knee, such as sitting ATG.
I have to sit down SLOW when i want to do this stretch due to the stiffness and soreness..


I am icing my knee in the office now..and eating glosamine right away
this shxt is scary
I tend to feel the slight soreness during slow down phase of my 100M sprint also...


This is the 2nd week of the so call AFTER EXAM intensive routine.
I consider this as LEANING OUT with Strength Phase.
so I am Aiming to Get stronger while getting lighter.  (meaning lifting heavier and eating cleaner)
Last week was good, I manage to complete all the planned session. and I had been adding weight to my 5x5 squat for 2 constitutive session (10lb each).

Sprinting in HIIT is painless now, no more Core Oblique or Foot pain.. so i am getting better.

Except for the KNEE...

infact, I started to wear my Bauerfeind GenuTrain to sleep yesterday, just trying to keep my knee warm.
I wore it during this morning HIIT 100m run also.
(there was a HUGE thunder storm at 7am... and the rain disappear at 8am where i decide to go run.... after at 9:30 am or so.. the storm return....and raining like hell.  Consider myself lucky... I manage to complete today session.  Lunch upperbody circuit was also completed in 35 min)

um.. Upper body is not necessary as most suggested and also it was also the first thing i dropped during my 8 yrs of training.
I am not sure Y i resumed it recently.  (Probably, because I just want to spent those lunch time for training instead of resting... when it is too hot or raining outside)

It is not actually long... i just spent 30 to 40 min in the gym doing the following circuit...
Bench press / Cable back pull at 3 set of 10
4min captain chair routine
Arm Curl / Cable push down at 3 set of 10
4min captain chair routine
Dumbell Front raise / Fly at 3 set of 10
4min captain chair routine

40min complete...
But I just call it a session.....

as some of you guy think.. depend on the intensity.. this upper circuit might ruin my CNS...
But i also thought adding this exercise/muscle can promote my fat lose further...

After after each session, i do feel very tire and sleepy with hard breathing  (instead of felling energetic)
may be i should just do lighter weight...

I don know.... Dropping upper body completely...and replace it with more JUMPING is also seems to make sense.

as my highest jump happen during a 4xsession of pure jumping per week...  last year.



As of this week.. the actual and plan went as follow:
Sunday = Morning 45min of Hi pull toward clean to squat 5x5
Monday = Morning 30 min Hiit 100M Sprint x 10                               + Noon 45min Upper body & Core Circuit
Tuesday = Morning 30 min Slow jog as active rest
Wednesday = Monring stretch                                                               + Noon Max Effort Jump at Lowrim
Thursday = Morning 45min of Hi pull toward clean to squat 5x5           + Noon 45min Upper body & Core Circuit
Friday = Morning 30 min Hiit 100M Sprint x 10
Saturday = Max Effort Jump in the morning at High Rim

Trying to have better rest before jumping.

Thanks T0ddday.  The respectable founder of T0ddday method

my weight is up and down at the 170 mark. As I resumed upperbody, I am not sure if gaining upperbody muscle is a good thing. I was as low as 168.5lbs.. but now back to 172lbs... when I skip a meal.. or after some cardio, i can go back to 170-171.... 

the target goal of 165lbs. seems not easy, or should it say. it may not even be necessary.

but i will try my best to eat clean and workout...  back to the original question. (cross posted from my journal)

=========================================
I guess the Key question to me is..
Do i need a Rest day... (Dumb question?)

Before... when i have more time and when i am younger, i workout with longer session. 1hr+, I recall there is a time when I do not need rest day, as I work out like, Upper day Lower day upper day lower day....    later on I have plan like, 1.5 hrs Lifting day, 1.5 hrs Jumping Day rest day and repeat.  I still have rest day...

Now... I am waking up at 8am in the morning to have a short 45min-1hr session, and a 45min session at lunch.  Instead of having longer individual session with full rest day... I am stuck with shorter session spreaded out in more days.  At the same time, I am older..with slower recovery, not to mention i have worse sleep, often wake up at 4 or 5am mid night and stayed up for 30min to 1 hr....

Like today Tuesday, I woke up at 5:50am.. and I could not sleep, so i look up this post and thinking what i should do when i wake up in 2 hrs or so.
Last Sunday I did 45 min heavy olift-squat session in the morning and some added core/chest/jumping around when i was at the beach.
Yesterday Monday, I did 30min HIIT run in the morning and Upperbody Circuit at lunch.
This morning....i feel muscle soreness all around, not extreme, but is there... I was thinking.. may be i should rest it out.. or may be, i should stretch for an hour may be?   


at the end.. i decide to go do some jogging. slow jog. 30min.  I googled at 5am.. about using jog to enhance muscle soreness recovery just to make myself feel better.

I don't want to overtrain... so i just jog slow.. 3.27km in 30min with avg HR at 147bpm.  Sweat alot even though I am just bouncing fwd slowly.
I will stretch for 45min at lunch i guess (which is now).  Consider this a Active Rest day may be?

still need to finalize my schedule.  Which i should do now... during my stretch  (which is now)

The question:
Dear fellow vert trainers,

I would like some advice in scheduling/planing ... As i plan to do the following weekly.

- 2 x jump to rim x20 1hr (lunch or morning but prefer lunch as my cns sucks at 8am)
- 2 x olift toward 5x5 squat 45min (morning only)
- 2 x hiit 100m x10 1hr (morning or lunch, prefer morning)
- 2 x upper body circuit 45min (lunch only)

Per week.
2 time slot avaliable per day. Morning and lunch.
If u were me, how would you spread them out to avoid overtrain and be effective?

I have decided to quite my basketball team and fully focus in trying to dunk on 10'.

I mean, at 168lbs... I don know when will be the next time i am as lean as now... May be when i am 70 yrs old and weak?

I need to eat drink sleep vertical with 100 percent focus!

Ur suggestion will he greatly appreciated.

Sun - 10-11am olift to squat is here with my girl singing class
Mon -
Tue -
Wed -
Thu -
Fri -
Sat -

========================
few days later....


So I asked this question to a few person.
- Andy the 44 yrs old dunker
- Olifting Coach
- and Adarq Bro

And there is how they answer: 
(7 1 2 3 4 5 6 are days)

44 old:  7lift/run 1rest 2upper 3jump 4lift/run 5rest 6jump
(Key: suggested to do Sprint after a heavy leg lift, only have 1 upper, and have 2 days rest @7sessions with 2days of 2 session)

Olifter:   7lift/jump 1run/upper 2rest 3lift/jump 4rest 5run/upper 6rest
(Key: suggest to jump after morning lift, rest day before lift for better form development, 3 rest day @8 sessions with 4days of 2 session)

acole14: 7lift 1run 2upper 3jump 4lift 5run 6jump/upper
(key: no rest day, 1 session per day except for 1 day)


Now. i am thinking.
i already started this week with
7 Lifting
1 Morning HIIT + Lunch Upper

now i am seriously thinking.