Adarq.org

9 Feb 2011

Yes , i'm back! 

Basketball training

Weight@session : ~191,5
Injuries/aches : none
Soreness : none

Endurance was much improved as expected , skiing ~80km per day for 6 days is no joke!
Vert was very good , unexpected. Got ~10'2'' SVJ ( ~27'' ) , ~10'5'' ( ~30'' ) off 1 step and ~10'7'' ( ~32'' ) off 2 & 3 steps.

 
Our stats seem very similar , age , builts , training schedules etc , so let me give my 2 cents here!
Age is a disadvantage , but it can be overriden:
Main problems are recovery time ( from training / injuries ) , and food partitioning ( not easy to stay/become lean ).
But it's not like they are terrible , they just tend to slowly but steady decline.
If you can stay focused and keep that lifting (2-3) x week + 1xbball , you can improve a lot.
As for dunking , you're gonna need to be able to get ~10'' above rim, that is ~38'' for you. Touching rim but not holding it would be like ~2'' above , so you are at ~30'' now , you need to gain ~8''.
PROBABLE = NO
POSSIBLE = YES

Go get it...

Why do you start at a high point and then lower yourself as you get tired? That's both getting tired and getting more difficult, when you're the lowest you'll be dead tired so...

Word , that's how they felt, bottom was hell , especially on SL. But that's how kellyb prescribes them in VJB so that's what i did.
No big deal anyway , 1 or 2 workouts like that are not going to change much in skiing. There you go on for 6-7 hours or so, hundreds of BW squats, legs are totally toasted. It was more like a warmup for what's coming than a preparing workout

22 Jan 2011

Conditioning/recovery session

Weight@session : ~193,5
Injuries/aches : none
Soreness : quads 3/5 , hamstrings 2/5 , calves 1/5

- 15 mins dynamic warmup

- 10x1 ~50m sprints@100%
Very nice , fast and springy.

-Jumps ( 10' rim , concrete ):
2x4 SVJs : Average ~24'' ( that's 9'11'' , failing to touch rim!!! ) , max ~25,5''
2x4 dropsteps : average ~27,5 , max 29''
Roads and weather were dry , but courts were wet , it was actually muddy, was afraid i'd slip even at SVJs
FML!!! 

So what, you're lighter now? You're 193... what was your previous weight? I mean, since when you're "lighter" now? A few weeks or what (too lazy to search for that in your log...)

I was ~201 at last jumping sessions before xmas. Was getting ~28 SVJ , ~32+ dropstep, ~33+ off 2-steps and ~32 full runup. Felt better with 1 or 2 steps , 'squating' my jumps, full runups were uncoordinated and unsmooth.

Now at ~193 i feel better with long runups , more reactive , more smooth but the can't 'squat' my jumps as well.
SVJ is the same , drpostep is down to 31 , 2 steps down to 32 and full runups up to 33.

better jump session for sure it sounds like.. starting to settle into that new weight.

Yes , feeling better with long runups + being able to put power at them = WIN. But not there yet , they still lack power!

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looks like i've got some catching up to do in terms of quality jump sessions. nice work.  

Thanks man!
You'll have plenty of time to catch up , read lower!

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THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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20 Jan 2011

PHASE 3 - Cycle 2 - Strength workout

Too much work lately , couldn't get to the gym on time till today , lost bball day , didn't do shit from Saturday, FML!!!  
Furthermore , in 10 days im leaving for 1 week of skiing , more off-track. FML!!!
No wait , 1 week of skiing is awesome!  

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

SQUATS :
1x5@187
1x5@198
1x5@209
1x5@220
1x5@231
-187, 198 ATG , 209 parallel , 220 & 231 legit half squats.

ROMANIAN DEADLIFTS:
1x6@165
1x6@187
1x6@209
-Impressed , last time i did 3x6@143!

STANDING CALVE RAISES:
1x15@220
1x10@308
1x8@374
- At the beginning of each set i need to do a pin-half-squat at that machine to get to starting position , 374 was a grinder , almost failed it , LOL

diet = protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake

LOLLLL ,

The original greek salad is : tomato , cucumber , onions, olives, peppers, feta, olive oil and vinegar.

Feta is my fav cheese by far , how did you like it? Don't get carried away though , as every other delicious food its a fat/kcal bomb!

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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15 Jan 2011

PHASE 3 - Cycle 1 - Stim workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none

4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.

MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )

MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187

SINGLE LEG STANDING CALVE RAISES:
3x8@121