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4246

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 17, 2011, 05:38:53 pm »

Quote from: adarqui on April 17, 2011, 04:50:33 pm

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.

Quote from: Raptor on April 17, 2011, 04:55:02 pm

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...

4247

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 17, 2011, 04:26:18 pm »

Quote from: cowed77 on April 17, 2011, 05:36:39 am

Just saw the YouTube vid. Congrats!

Quote from: Raptor on April 17, 2011, 01:11:00 pm

Hey that's pretty high man, great job!

Thanks guys!
Uploaded the video from the above session:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg45557/#msg45557

4248

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 17, 2011, 11:38:36 am »

17 April 2011

ME jumps/dunks session

9'10'' rim , concrete

Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low mid effort jumps

- SVJ : ~6'' above rim, ~29''. PR tie
- Dropstep : ~9'' above rim , ~32'' ( 0.5'' below PR )
- 1/2 steps DLRVJ : 11'' to 12'' above rim , ~34''-35''. Not sure , maybe

, see pic below.
- 30 dunk attempts, sth like 7x4-5:
Some hard dunks there , definitely best 9'10'' dunk session ever.

Here is the best jump of the session:

3'' below wrist = 11'' above rim = 34''
4'' below wrist = 12'' above rim = 35''

Don't know what to claim , let's call it a 34,5'' PR tie?

4249

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 16, 2011, 06:27:20 am »

16 April 2010

Bodyweight@session : ~198 AM , FFFFUUUUUUUUU
Injuries/aches : none
Soreness : Quads 3/5 , Glutes 2/5 , Hamstrings&Calves 1/5

Conditioning/recovery workout

WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup

SPRINTS:
-3x5x80m @ 60-70%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins

10' RIM JUMPS:
1x3 SVJs : ~10'1'' ( ~26'' )
1x3 dropsteps : ~10'5'' ( ~30'' )
1x3 1-step DLRVJs : ~10'4'' ( ~29'' )
-Intense denial of muscles to absorb force.
-Too sore + no caffeine + too tired from sprints + 30'' dropstep = win.

4250

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 14, 2011, 03:20:50 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

14 April 2011

PHASE 3 - Cycle 6 - Strength workout

Bodyweight@session : ~198 , no worries , stuffed with food for the workout.
Soreness : none
Injuries/aches : none

SQUATS:
1x6@198
1x6@209
1x6@220
1x6@231
-198 & 209 full , 220 & 231 parallel
-Matched last week's smith loads as planned , nice.

REVERSE LUNGES:
1x6@132
1x6@154 ( +11lbs )
1x6@165 ( +11lbs )
-Progress in loads although last week was at smith , sick!

ROMANIAN DEADLIFTS:
1x8@187
1x8@209
1x6@231 ( +11lbs ) ,

STANDING CALVE RAISES:
3x15@220lbs
3x15@264lbs ( +33lbs )
3x15@286lbs ( +44lbs )
-15x286 = hard

4251

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 13, 2011, 02:43:49 pm »

13 April 2011

Bodyweight@session : ???
Injuries/aches : none
Soreness : none

Bball practice.
Medium endurance , bad jumping. Jumps were powerfull but not getting up high.
Got 10'2'' SVJ ( 27'' ) and 10'6.5'' ( 31.5'' ) off 1 step , both 2'' below Sunday.

4252

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 13, 2011, 09:52:24 am »

4253

Strength, Power, Reactivity, & Speed Discussion / Re: The LEVEL-7 ideas thread

« on: April 13, 2011, 07:15:57 am »

4254

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 13, 2011, 04:16:35 am »

12 April 2011

Bodyweight@session : just under 195 , nice!
Injuries/aches : none
Soreness : none

Upper body workout, no time for gym, home workout , FML

PUSHUPS:
4x15

BENT OVER ROWS:
4x10@44lbs each hand.

BICEP CONCENTRATION CURLS:
3x12@22lbs each hand.

STANDING TRCEPS EXTESIONS
3x12@22lbs each hand.

4255

Injury, Prehab, & Rehab talk for the brittlebros / Re: Overtrained, overreached, or neither???

« on: April 13, 2011, 03:53:24 am »

Quote from: Dreyth on April 12, 2011, 05:45:18 pm

Eat more and sleep more. You don't have to hit non-fatigued PR's. Just focus on hitting fatigued PR's. They will eventually catch up to your all-time PR's. Surpass those by a good amount. Then when it's time to rest up and test a PR you're physically/mentally ready for, you'll be shitting bricks of joy!

This.

I think you did good to take a week off , but no more, the line between detraining and rest is not very clear.
Just get back to your template and do what guys here say.
Lift heavy + eat good/clean + sleep enough = win

4256

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 12, 2011, 04:20:45 am »

Quote from: LBSS on April 11, 2011, 08:55:58 pm

damn vag, pr'ing left and right!

Just wait 2 more months and cross your fingers that i'll stay healthy.
Periodization rules , huge PRs on the road...

4257

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: April 12, 2011, 04:17:54 am »

^^^^^
Yes , i still can't get why you're not jumping way higher. 320@169, WTF , that should have you in the 35 area.
You're very strong relatively and absolutely , lean , you do your plyos , you jump often , don't get it!

Then again you had many derails, those are major bitches.

High-freq jumping sounds nice , be sure not to wear yourself out though. When i was jumping almost every day last year , i would label most of those sessions as 'submax'. Psychology trick , just like you described about gym session : no expectations , no disappointments , just adaptation and technique improvements. So i would go like , e.g. , Monday submax , Wed submax , Saturday caff-up + ME. Worked nice.
Just saying...

4258

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: April 11, 2011, 03:25:45 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

11 April 2011

PHASE 3 - Cycle 5 - Stim workout

Bodyweight@session : ~195 , too low.
Soreness : forearms , from squeezing the ball to palm it , LOL
Injuries/aches : very tired/stressed all around shins and calves.

HANG POWER CLEANS:
1x5@99
1x5@110 ( +11lbs )
1x5@121 ( +22lbs )
-Nice , improvement in form/smoothness/jumping the weight.

MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@253
3x1@275
3x1@308 ( +11lbs )
-253 pushing parallel.
-275 much better than last time.
-308 felt ok on back but depth wasn't good.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@176 ( +11lbs )
3x1@202.5 ( +4.5lbs ) ,

STANDING CALVE RAISES:
-Skipped to rest calves/shins.

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