Adarq.org

22 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 5 , Day 2

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

27'' DEPTH JUMPS: 4x5
-1st rep of each set awesome , the others just ok.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Just ok

PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Better than ever, right leg semi explosive, left leg very explosive.

He is insane , i have been following him for ~2 years , i was subscribed to him before he ever posted a 10' dunk.
He never stops improving , jump-wise and dunk-wise, his jumping and dunking are word-class , no exaggeration.
Recently he said at a comment that all he does is go out and jump , freak of nature!

20 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 5 , Day 1

Bodyweight@session : ~193.5 , planned.
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Very good.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Dropoff at last 2 reps re-appeared.

FULL SQUATS: 5x3@242lbs
-Barely above paralel , good power/speed , no grinders.

LEG CURLS: 3x8@121lbs

CALVE RAISES: 3x15@308lbs
-That was hard.

18 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 3

Bodyweight@session : ~191
Injuries/aches : none
Soreness : none
Stim : 2 teaspoons coffe 2 hours before session , 1 redbull 30 mins before session.

18'' DEPTH JUMPS: 4x5

JUMP SQUATS ( reset at each rep ): 3x5@45lbs

Replaced by 10' ME jumps:
2x3 SVJs : max 29'' , bleh
2x3 dropsteps : max 32.5'' , bleh
2x4 RVJs : max 33'' , bleh
Then did 4 more RVJs on 10'4'' and i managed to get one sick jump ( 34'' , maybe 34.5'' )
- Jumps were consistent again but i am not happy with the heights.
- I expected that to be a PR session. Feeling fresh ,  stimed , season low bodyweight... big fail!
- Runups felt slow and uncoordinated , in the 34+ jump was good but it was only one.
- BOOOOOOOOOOOOOOOOOOOOOOOOO!

VERT , Y U NO PR???

HALF SQUATS , Build up to 1RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x5@297lbs ,  
-WTF , that was crazy. I've hit 5 reps @297 again last December but i was 200lbs then. Form was great too , legit half depth , upright torso , awesome!!!

Strength is significantly improving in this high-freq block , while weight goes down. Id expect vert/RVJ to skyrocket but maybe the high-freq depth jumps and jump squats cause yoo much stress. Maybe i will need to taper that block right afterwards, we'll see...

17 June 2011

Bodyweight@session : ~191,1
Injuries/aches : none
Soreness : hamstrings 1/5
Fatigue : none

Conditioning/recovery workout

WARMUP:
-10 mins dynamic warmup

SPRINTS:
3x5x80m @ 60%
-Sprint ~20 seconds , rest ~40 seconds , rest between sets ~3mins.
-Felling light and fast but not springy.

10' RIM JUMPS:
1x4 SVJs : max ~28''
1x4 dropsteps : max ~31''
1x4 DLRVJs : max ~31''
-Ridiculous , at warmup sequence i got 32'' dropstep and 33'' RVJ. Then on 'normal' jumps legs decided to go jelly.

15 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 1

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Just good.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Improved height , less dropoff at last 2 reps.

FULL SQUATS: 5x5@220lbs

LEG CURLS: 3x8@121lbs

CALVE RAISES: 3x15@286lbs

heading to afghanistan and pakistan today. back in three weeks. knock on some wood for me. will keep updating log as possible and will be working out as much as possible. probably little to no strength work so i'll focus on low-level plyos and conditioning.

peace.

Fuck those afghanistan and pakistan derails!!!
Work is work though , keep at it as much as you can and stay safe!
*knocks wood*