Adarq.org

30 April 2011

ME jumps / dunks session

Jumping on concrete , 9'10'' rim

Bodyweight@session : 193,5 AM , WIN!
Injuries/aches : none
Soreness : upper body DOMS , nothing much
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low/mid effort jumps

9'10'' jumps:
- 1x3 SVJs : 7.5'' above rim , 30.5'' , 
- 1x3 Dropsteps : 10'' above rim , 33'' , 
- 3x4 3 steps DLRVJs : average 33'' , max 34''

- 4x4 9'10'' dunk attempts: 0/16 
- 1x1 9'8'' dunk attempts: First try = made dropstep 2-hander hanging on rim , no interest , rim too low , GTFO!

COMMENTS:
- Sick SVJ & dropstep PRs! 
- RVJ needs work , FA is still lacking. Pushed for 35 but didn't even tie recent 34.5'' No worries , FA block is planned for later.
- Grip sucked today , couldn't palm the ball. I am horrible at 2 handers , horrible at lobs. Had a few hard misses off the backboard, i am just bad there. What annoys me more is that i am getting 11'' above that rim and still can't dunk it on a bad grip day. Means 36'' will not be enough for 10' , FML! Will start doing more double hand jumps to improve that ability.
Rant off...

28 April 2011

Weight@session : ~196 although overeaten , nice
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143

SEATED ROWS
1x8@154
1x8@165
1x8@176

STANDING MILITARY PRESS:
1x8@77
1x8@88
1x8@99 , Previous was 8x92.5 , just 4th time doing them though so 'fake' PR.

CHINUPS:
3x8@BW
-I've never done 8, was always 6, clean reps were 8-7-6 , technically that's a PR too.

Hey I was just wondering what the stim workout actually is, like how does it differ from a power workout?

Well , power workouts are supposed to train reactive qualities , Rate of Force Development and possibly Force Absorption.
Typical explosive workout would have jump squats @ 10-20% ( im using hang power cleans instead currently ) and explosive squats @ 60-70%.
Stim workouts are supposed to create a stimulus to the CNS & muscles without much fatigue, causing a fast and big overcompensation the next few days. For stim i am using some different approaches. The previous stim workouts logged here are not the typical , when in my training cycles , i use MSEM variant 2 , ( singles maxing at 105% , new PR every time ).
When in peak cycle , like the one i just entered , my stim workouts alternate between  MSEM @ 80-85% ( buffer ) and supermaximal 1/4 squats ( 110-120% ).
Hope it helps.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current

---

26 April 2011

PHASE 4 - Cycle 1 - Power workout

Bodyweight@session : ~195 , nice , water is finaly leaving...
Injuries/aches : none
Soreness : none

Have a friendly game tomorrow so wanted to be fresh and took it easy.

HANG POWER CLEANS:
6x3@99
-Extremely powerful & explosive due to light weight.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
8x2@209
-Also extremely powerful & explosive due to light weight.

EXPLOSIVE ROMANIAN DEADLIFTS:
-Skipped

STANDING CALVE RAISES:
3x8@198lbs

WTF , it worked , you got a  too     

    

You mean, time

Hopefully!
For now its 4 days of doing nothing ( easter ) , goal is to get get rid of all that water&carbs and get weight to ~195 where it should be...

Today : extended lower body stretch routine.

19 April 2011

Bodyweight@session : ~196.5
Injuries/aches : shins/calves area still a bit stressed.
Soreness : none

Plyos session , FA oriented.

-10 mins dynamic warmup

-4x10 seconds bilateral line hops.

-4x10 MR tuck jumps

-4x5 18'' depth drops

-Extended lower body stretch routine

siiiiiiick! that first jump is beast (just saw vid).. very very nice

Thanks man! The pic above is the highest point of that first jump.

Since you've started going with the left hand up you extend better. I'd still love to see more rotation/hip extension into the jump though.

I started using left 1 year ago , rotation is more natural and extension better , but it felt like shit. Now i feel better with left , although i'm right handed. Today i missed all dunks with right and the left ones were more powerful too!
I experimented a bit with rotation , it's improving but not good enough to be in the video yet. Patience...