Adarq.org

old mix of when i was getting back into dunking the last time...but id like to get back to at least this within a few months

http://www.metacafe.com/watch/3017787/newest_one/

Quote from: Eric on November 13, 2010, 09:02:27 pm

Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha

lool, it's all good, he's not taboo or anything.. regardless he gave out good info.

Quote

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things

what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?

wonderin`

pc man

DE squat i might stick with the west side method of 8x2 at 45-60% off a high box(18 inches)
DE bench i usually do the same but with 3 reps and i do 4 sets wide grip and 4 sets close with around 65%

If i don't do those then I usually just use a lil over my body weight and go until i can feel my speed significantly slow down(squats)

But i haven't really done speed training in awhile so ill have to play with it a bit, what would u suggest adarq

Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things

thursday i took a break

today was a leg day, havent really hit legs hard in a long time due to grappling but im not grappling till sunday.

warm up with 135 and 225

315x8
365x5
135x30

then i went into just the leg press for a few sets of 10 at 400lbs
leg curl machine for 3x10 at 130-150lbs

lunges- 5 steps each leg 60lbs dbs

40lbs dbs single leg box squats

ended with some squat jumps and box jumps to get back into those.

at 238lbs i was getting a inch or 2 over the rim off 2 feet, prolly a bit more off 1 foot which is better than i figured



and yeah its a vivitar 910HD, its a cheap one but itll do, i just need to get a SD card for it which will be next week sometime or this weekend if the guy buys my cable crossover machine.

I feel like shit tho at 238lbs haha i need to get down asap

 

k so took awhile off didnt feel like jumping or playing basketball.  Did a lot of powerlifting and bodybuilding, I have my old stats at tvs idk i tihnk it was 365x2 bench, 550 squat and 500 deadlift.

Are these my stats now? no but probably not far off.  I got into MMA again also so ive been doing a lot of endurance type training so i dont gas out plus to lose weight since i need to be at 200lbs by summertime

i warm up with

1000 count on jump roping
oly lifts
5 laps( 18 is a mile )
speed bag
bw movements (push up, chin ups tri dips)

today will be a "chest" day

Bench- 4x30
Decline DB press- 3x30 (80lbs dbs)
DB flys 3 or 4x10- 50lbs dbs

then ill cool off with a run or some more jump roping

i used to do 1 main lift and 3-5 other lifts since i used to add in tris so the workouts felt weird at first since  i didnt seem like i was doing a lot on paper till i started it

the BW movements i j do 1 set of each for like 5-10 depending on the exercise, it helps to loosen me up

i remember i ordered the program and checked it out...it seemed like they took ACs program and modified it but made it shitty IMO..i did it for a couple weeks and decided it wasnt worth it..but for other people it will work since everyone is different

this video is new i figured id just throw some clips in of my older vids in with this one...the newest part of the video which i filmed today is the gym dunks

and it sucks being this big, it takes a lot out of you to much..i remember in hs i could jump for hours

yes adarqui and i would like it if you dont go off on me right from the start calling me a liar, im not promising a 60" vert n blah im just going to post up my video, im just getting back into dunking so nothing special yet since im to heavy..my good dunking weight is 185...now i think you should be able to figure out who i am...and no im not here just to start fights etc etc..other then that it looks cool here n i hope i can help out a little bit