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Messages - marcdayne

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46
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 24, 2021, 03:43:00 am »
Wednesday
Morning dunk/vert test technique
Dunk 10 ft tennis ball
Dunk 9'6" ft standard ball one handed
For 2 and half hours (dont do this this is crazy im not thinking)


After Lunch
Session: Power

Elevated Box Squat
Barx10
50lbs+barx10
80lbs+bar x8
100lbs+barx8
130lbs+barx5
150lbs+barx 3
180lbs+barx3
200lbs+barx3
230lbs+barx3
250lbs+barx1
280lbs+barx1(failed)
250lbs+barx1

MSEM
280lbs+barx1,1,1,1,1(failed)

Patrick Step Up
bwx10 each leg (warm up)
Barx10 each leg
50lbs+bar 3x10 each leg

Single Leg Calf Raise
30lbs 3x10 each leg

Wall Tibs Raise
3x10

47
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 23, 2021, 12:48:07 am »
Tuesday

Session Upper Body
Pullups and Biceps

Muscle up x 1 + High pull up x 6
<a href="http://www.youtube.com/watch?v=5uZvkq-prms" target="_blank">http://www.youtube.com/watch?v=5uZvkq-prms</a>

High Pull up 2x6

Lateral Pull Down
70lbs 3x10
120lbs 1x5
70lbs 1x10 last set

Suspencion Inverted Pull up
bodyweight 5x10

Chin up 3x6

Dumbbell curl
15lbs each arm 1x20 (warmup)
Working sets
25lbs each arm 1x20
20lbs each arm 3x10

EZ bar reversed curl
40lbs 2x10

48
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 23, 2021, 12:25:27 am »
Quote from: Coges on March 22, 2021, 08:10:52 pm
Nice work mate. Do you know your current vert?

Thanks mate! My standing reach is 93"
120" = 10 feet
So i think my max vert(current vert) is 27-28" probably.
I cant dunk with standard ball yet, only tennis ball.
And my approach to the rim sucks. I will post video some other time maybe you guys can help me with that🙏
 



49
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 22, 2021, 04:01:11 am »
Week 2

Monday Philippines Time

Morning dunk/vert test
10 ft rim dunk tennis ball
<a href="http://www.youtube.com/watch?v=bSz0adx7ASQ" target="_blank">http://www.youtube.com/watch?v=bSz0adx7ASQ</a>


After Lunch

Session:Power
Elevated Box Squat
20kgsbar 3x10 warmup
100lbs+20kgsbarx5
150lbs+20kgsbarx5
200lbs+20kgsbarx5
250lbs+20kgsbarx3
<a href="http://www.youtube.com/watch?v=3f2EiTQ-iLY" target="_blank">http://www.youtube.com/watch?v=3f2EiTQ-iLY</a>

MSEM
280lbs+20kgsbarx1,rest,1,rest,1,
<a href="http://www.youtube.com/watch?v=QsjQL1Z0FSI" target="_blank">http://www.youtube.com/watch?v=QsjQL1Z0FSI</a>
250lbs+20kgsbarx3 last set

Patrick Step Ups
Bodyweightx10reps each leg
20kgsbarx10reps each leg
50lbs+20kgsbarx10 each leg
100lbs+20kgsbarx10 each leg
<a href="http://www.youtube.com/watch?v=yLSFbOB7XKs" target="_blank">http://www.youtube.com/watch?v=yLSFbOB7XKs</a>


Single Leg Calf Raise
Bodyweightx10 each leg
30lbs 3x10 each leg
<a href="http://www.youtube.com/watch?v=-Ay78mQIJyc" target="_blank">http://www.youtube.com/watch?v=-Ay78mQIJyc</a>

Wall Tibs Raise
3x10
<a href="http://www.youtube.com/watch?v=XFvHe-aBp-M" target="_blank">http://www.youtube.com/watch?v=XFvHe-aBp-M</a>

Stretching

50
Progress Journals & Experimental Routines / Re: Marc's Journal
« on: March 21, 2021, 04:25:33 pm »
Quote from: LBSS on March 21, 2021, 10:38:28 am
:welcome:
Thank you LBSS :highfive:

51
Progress Journals & Experimental Routines / Marc's Journal
« on: March 21, 2021, 06:58:08 am »
Shoutout to the Adarq community :ibjumping:
Member here since 2019 but todays my first time posting here. Sorry about my english i dont speak english very well but ill try :raging:

Age:35

Height: 6'0"
Weight: 73 kgs.
Bf%:10-15% i think

GOAL:
Short Term: Two-handed dunk off 2 feet.
Long Term: 40" RVJ (RL DLRVJ)


Will post my progress video
Improvised dunk rim
<a href="http://www.youtube.com/watch?v=Yf5PmbgYwjw" target="_blank">http://www.youtube.com/watch?v=Yf5PmbgYwjw</a>


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