Adarq.org

^^^^^^^^^
Idiot , i read the LTMP article on the go and i didn't realize it is 1 set to failure , i did 4x10 , FML!  

---

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

30 March 2011

PHASE 3 - Cycle 4 - Power workout

Bodyweight@session : ~196. Diet : you're doing it right!
Injuries/aches : glute almost 100% now , barely feeling it.
Soreness : quads 1/5 , calves 3/5
Expected to be much more sore at quads but it seems that wrong-LTMP-high-rep-submax-squat shit worked!

POWER CLEANS:
6x3@121
-Switched to 6x3 from 3x5 , more power-oriented.
-Trying to jump more / pull less the clean.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
8x1@231 ( +2reps , +11lbs )
-Awesome speed. Last rep = so explosive i jumped ~3'', scary , DO NOT WANT!

STANDING CALVE RAISES:
4x5@308
-Different tempo than high rep , explode up , hold 1'' , lower slow.

you been doing any smr? made a huge difference for me when i tweaked my tfl. make sure your hip flexors are loose, too.

Did some light SMR and stretching. Kinda helped , but that's a different injury , from smashing it at a fall. Its is not like i pulled a muscle so i don't feel those really help , i just do them like i would normally. Its nothing much anyway , when i was jumping i forgot i had it.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

28 March 2011

PHASE 3 - Cycle 4 - Strength workout

Bodyweight@session : ~196,5
Soreness : none
Injuries/aches : Right outer glute and right outer calve bruised & hurting. Nothing too much.

Dynamic warmup 10'

ME jumps ( concrete , 9'10'' rim , no caffeine )

1x4 SVJs : ~5.5'' above rim , ~28.5''
1x4 dropsteps : ~7.5'' above rim , ~30.5''
1x4 2-step RVJs : ~9'' above rim , 32''
1x4 full runup RVJs : ~8'' above rim , 31''
-SVJs = powerfull , everything else submax and unexplosive.

SQUATS :
1x6@191.5 ( +4.5bs )
1x6@202.5 ( +4.5lbs )
1x6@213.5 ( +4.5lbs )
1x6@224.5 ( +4.5lbs )
-191&202 below parallel , 213 parallel, 224 : between half and parallel
- Right glute hurting a lot on concentric , no probs on eccentric.

REVERSE LUNGES:
Canceled due to injured glute.

ROMANIAN DEADLIFTS:
1x8@169.5 ( +2reps , +4.5lbs )
1x8@191.5 ( +2reps , +4.5lbs )
1x6@213.5 ( +4.5lbs )

STANDING CALVE RAISES:
3x15@220lbs
-Switched back to 2-legged. Better ROM.

24 March 2010

BBall game @ court with awesome floor.
Good endurance , good jumping.
New shoes ( hyperdunks 2010 ) still not broken , feeling a bit uncomfortable in them. The sole is awesome though , also i noticed i feel much better 'loading' SLRVJs in them. On DLRVJs i got a ~10'6'' dropstep touch ( ~31'' ) , 10'7.5'' ( 32.5'' ) off 1 and 2 steps. Jumps felt submax so happy with the heights. I didn't feel like doing full runups, probably because of weight ( weight after game ~197 ). I also had a hard fall after a jump, smashed my right side ( hip and outer calve ) pretty hard. Doesn't look like something to worry about , just gonna bruise etc , at least that's how it seems now...

22 March 2011

Weight@session : ~200 , fake BW , stuffed with food.
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x6@125.5
1x6@132
1x6@136.5
1x6@143
-No improvements in weights , improvement in form/ROM.

SEATED ROWS
1x8@143
1x8@154
1x8@165
1x8@176 ( +11 lbs )
143 = wasted set , too easy.

STANDING MILITARY PRESS:
1x8@77 ( +11 lbs )
1x8@77
1x8@77
1x8@88
-Improved speed@77. 88 is damn hard though.

CHINUPS:
4x6@BW
- Getting ~5 clean in each set ( +1 ).

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

21 March 2011

PHASE 3 - Cycle 3 - Power+Stim workout

Thursday = game at court with perfect floor.
Friday + weekend = gym closed.
So i joined this cycle's power and stim workouts in one

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

POWER CLEANS:
1x5@99
1x5@110 ( +11lbs )
1x5@121 ( +22lbs )

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
6x1@220 ( +11lbs )
-Awesome speed for 220.

MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
4x1@253
3x1@286 ( +11lbs )
253 = pin 6 depth , good speed.
286 = pin 7 depth , good speed.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@187

SINGLE LEG STANDING CALVE RAISES:
1x5@BW+110
1x5@BW+121
1x5@BW+132
1x5@BW+143

Great jumps Andrew!
Hey , try to make an estimate of max RVJ on each session , log that on the progress tracker too. Doesn't have to be 100% accurate , just an estimation.

Ok , so 40'' is 9'6'', foam is like 9'5'' ( 9'6'' - 1'' foram ), looks like you're right there , ~39'' or so , maybe 40'' at some dunks, can't tell for sure, damn high anyway...