Adarq.org

ME jumps before REA squats?

Nah , cant jump on gym days. I go to gym straight after work and there is no bb court there. I must do them in the off days even if not optimally recovered , not going for PRs , just maintain/improve jumping efficiency.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 59-13

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6 December 2011

Getting over sickness but decided to give one more day of total rest.


7 December 2011

Bball game.
Good endurance , good vert.
Just one rim jump , 10'6.5'' ( 31.5'' ) dropstep , very nice!

Hickson!

<a href="http://www.youtube.com/watch?v=H87jGSFm9MQ" target="_blank">http://www.youtube.com/watch?v=H87jGSFm9MQ</a>

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 58-12

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^^^
-Not sure about counter , i think it was 55-10 , picking it from there!
-Removed ball palming/pinch grip reminder, useless now that i dont go dunking, will bring it back at spring.
-Replaced plyos reminder with jumping reminder , i am not jumping enough.

1 December  2011

Bodyweight@session : ~188.5
Soreness : none
Injuries/aches : injured quad from hit , ankle finally gone.

REA SQUATS: cancelled because of quad pain

SQUATS:
5@176 , full
5@187 , full
5@198 , full
5@209 , full
5@220 , parallel
-Awesome considering injury.

REVERSE LUNGES: cancelled because of quad pain , replaced with:
LEVER LYING LEG CURL:
8@100
8@105
8@110
8@120

STANDING CALVE RAISES:
3x15@176lbs


2 December 2011

-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Long lower body stretch routine


3 December 2011

Bball game.
Bad endurance , insane vert.
We were playing away , at this court that has the best floor ever. Perfect grip and bounce, its like being doped in there.
Did only 1 rim jump off 1 step that i touched rim 1'' below wrist ( 10'9'' / 34'' ). That is actually a 10' touch PR , i've jumped higher but jump peaks were before touching the rim.
Endurance was awful though, couldn't even breath right. Turns out i was sick ( cold/flu ) and i didn't know. Felt like shit when i got home , had fever and sneezes and all the shits.


4 , 5 December 2011

Sick , total rest.

25 October??? dayum....

Ok , took 1 week off , then finally went back to the gym.

-The routine i am following is the one that gave me the best results the last 1,5 years of experimenting with periodization , that is 1 day ME - 1 day dynamic.
-After some discussion with Lance and raptor , decided to focus more on my full squat. I would usually do 5x5 on ME squat day ramping up from full to half squats. Will now do only full on ME day and move the halfs to dynamic day.

So it goes like:
ME lower : 4x3 REA squat 5x5 full squat , 3x8 lunge , 3x15 calve raises.
Dynamic lower : 5x3 HP clean , 4x3 explosive half squats , 4x3 ME half squats , 3x6-8 RDL , 4x6-8 calve raises.

Every week consists of those 2 sessions , 1 upper body session , 1 bball game or practice the other 3 days i'm doing core/stretch , low impact plyos ( DB swings , MR tucks etc ) or total rest , depending on week's schedule.
***Must fit some ME jumps in that schedule somewhere , working on it...

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 29 - 2

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21 October 2011

Bodyweight@session : ???
Soreness : none
Injuries/aches : ankle bugging much less

- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Long lower body stretch routine.

Didn't lift , wanted to give legs/CNS some more rest, hoping to land/film some good dunks tomorrow.

Thats a cool picture mang. Nice going.

Thanks guys!

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 28 - 2

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20 October 2011

Bodyweight@session : ???
Soreness : none
Injuries/aches : ankle bugging , needs rest.

CNS and all leg muscles very fatigued like every day after bball game.
 
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Long lower body stretch routine.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 26 - 2

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17 October 2011

Bodyweight@session : ???
Soreness : none
Injuries/aches : none
 
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.


18 October 2011

Bodyweight@session : ~188
Soreness : none
Injuries/aches : none

-1 hour of bball stuff , mostly shooting.
-Few rim jumps at the end , was too cold outside , couldn't jump for shit! Max dropstep 30'' , max DLRVJ 31''
-Long lower body stretch routine.

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Bonus pic from Sunday's dunk session:

Probably the highest jump EVER on that 9'10'' rim  , wrist at rim = 31'' , i think that is around 35 ( ~4''  below wrist )

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 24 - 2

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17 October 2011

Bodyweight@session : ~187
Soreness : quads too tight/stiff , calves sore too
Injuries/aches : left ankle bugging when pushed
 
-Caffed up dunking.
Went great considering ankle bugging & stiff quads:
-Landed some very good 9'8'' and 9'10'' dunks.
-Landed 10' dunk after a long time but with flat ball.
-Had PR-level rim touch RVJ , 35-ish.

Saving footage for mix , here's just a pic , JUMPMAN23 !!! ( inb4 : blasphemy )