Adarq.org

22/10/12

Ball game tonight. We won 48-37 which was great considering we only had 5. 25 points and 6 blocks for me which is a massive improvement on last weeks form. Had some decent rhythm on my shot which was pleasing. First points were a three from the corner which set a good tone for the rest of the night.

Had the opportunity to try a dunk on the fast break but pulled and just layed it up. Was concerned I'd stuff it up. Next time though.

*Edit- forgot to mention I had a great deep tissue massage at lunch time today. She loosened up the hammies and IT band. Could be a placebo effect but I certainly felt like I was moving better during the game. If only I could get one of these every week.*

20/10/12

First lower body day on the ultimate split. Relatively light on for volume made even lighter on as I ditched the forearm work.

Squat (4x5)
5x80kg
5x85
5x90
4x95-lost the tightness after the 4th rep.

GHR- Natural (3x10)
10xbw
7
7

Hanging Knee Raise(3x10)
10xbw- remembered that I'm too tall to do them on the squat rack so switched to ab roll outs
Ab Roll Out from knees
10
10

Felt good after a big day out and about with the family.

Alright, log time.

Overall goal of training is a two handed dunk off two feet. I’m a one foot jumper so I figure if I’m doing two hands off two feet the one foot jumping should take care of itself.

Will be using The Ultimate Split- foundational split by Kelly Baggett. Looks pretty decent with enough variety to keep it interesting. So this is my starting point: 

AGE: 32

HEIGHT: 193cm

WEIGHT: 90kg @ 17% bf (overestimated in my original post)

GOALS: Short Term- two handed dunk off two feet
Long Term- 40 inch running vert
Squat- 150kg
Deadlift- 180kg
Bench- 100kg

CURRENT ABILITY: Ah next question.....SVJ around 24” and running off one foot close to or around 30”.

TRAINING HISTORY & ACHIEVEMENTS: 125kg squat- March 2012, 90kg bench- Nov 2011, 135kg x 5 DL- May 2012, have not trained consistently since then.

BRIEF OVERVIEW OF CURRENT DIET: intermittent fasting leangains style- 16 hour fast, 8 hour feast window. Higher carbs on training days, need to focus on protein intake.

 First session tonight. Will post details tomorrow.

Hey. Welcome Mr Big.

Just having a look at the KB's ultimate split.  Has anyone had any experience with it? 

Looks like it's an interesting program and I'm thinking about giving it a shot.

Been lurking a bit here and thought I’d finally sign up and get involved.

Stats:
Age: 32
Height: 193cm
Weight: 90kg
BF%: ~20-25%
Barefoot Reach: 8'4-5ish
Current SVJ: 24”
Current RVJ: 2ft- ?, 1ft- ~30”
Deadlift 5RM- 130kg
Squat: Currently 1RM- 110kg (125kg at around March this year- highest max)

I’m a one foot jumper and can dunk off one foot. Two feet running I probably need another 4-6 inches to be able to throw one down. My running two feet technique is pretty crappy though. My one foot technique is probably pretty crappy too but I’ve never videoed it to see. It’s funny and not sure whether it’s a placebo effect or not but 3 weeks ago I was playing in a 3-4 year old pair of T-Macs. Quite a heavy shoe and I could just dunk off one foot but not consistently. Bought myself a pair of Hyperdunks and at half time of my second game wearing them last week was throwing down one handers easily (mid forearm to ring) and even a got a two hander off one foot.

Goals:
BF%: 12-15%
SVJ: 35”
RVJ: 2ft- 38”+, 1ft- 40”
Squat: 150kg
Deadlift: 200kg
Two handed tomahawk off two feet
Two hands from under the rim- no steps

I know all those numbers (lifts + vert goals) don’t really line up but I’m going to train my ass off and see where it leads me. Would love to be able to maintain a decent vert throughout a whole game of basketball too. Speed and excellent conditioning are other goals but I’m less sure of how to incorporate those into an overall program when focusing on vert training.

Training:
This is the bit I’m unsure of. I have followed 531 and gotten decent results strength wise. Started the VJB Intermediate Balanced program two weeks ago.  Felt really good and was going to continue till I strained my groin on Friday having trying out some dunks. Thinking it may have been a bit advanced for me and could have contributed to the injury as I have had very limited soft tissue injuries across the years. Have a game tonight so once I get through that will reassess and go from there.   

Would love some advice here. Not really sure where to start. I train at home but have access to a rack, olympic bar, olympic dbs and more weight than I'll probably ever lift. Also have a couple of pretty sweet hills for running near my place too and a couple of nice flat parks. I have 531 2nd ed, a copy of the original VJB and access to the net  so access to plenty of other information.

Strengths:
Ummm....height.

Weaknesses:
Overall strength levels, core strength, consistency of training, diet (need to work on this one a fair bit- especially if I’m to lose 10% bf)

That’s a lot of information from me. I look forward to putting up some vids with what will surely be outstanding results  . I’ll try and take a vid of me dunking over the next week so I have a starting point. I might start a journal too with my training so I can track my progress.