Adarq.org

140821 Max Effort Jump Test for Raptor
Today is Aug 28th, I am extremely busy this 2 weeks, I pretty much not able to play ball or preform any Jump. Either the weather is bad or I am busy with work.

 I took one lunch time.. rush out and did all the test raptor suggested.  I end up could not finish in time.. and not able to take shower due to lack of time and have to wipe myself clean in the office washroom.

After that test... I was fully occupied with work and home... and it took me exactly one week to compile this video log.
I wish i can resume training in sept.  Which is around the same time Raptor give me new instruction.
http://youtu.be/R07v5uEL_Gw
<a href="http://www.youtube.com/watch?v=R07v5uEL_Gw" target="_blank">http://www.youtube.com/watch?v=R07v5uEL_Gw</a>

Took the Saturday morning to Compile 1RM video
http://youtu.be/L0Hd3e59dgI

<a href="http://www.youtube.com/watch?v=L0Hd3e59dgI" target="_blank">http://www.youtube.com/watch?v=L0Hd3e59dgI</a>
Finished the Bounding and vert test last thurday. no time to compile video yet.

Please hang in there for me raptor..
Real busy with life lately.

140815 1 RM Test for Raptor (all in Lbs)   
Squat   
45   8
135   4
205   3
225   3
245   3
295   1
365   1
375   1
395   Fail
   
Deadlift   
135   6
225   3
295   2
335   1
385   Fail
355   1
365   Fail
   
Hip Thrust on Smith   
135   5
185   3
205   3
235   4
275   1
325   1
345   1
395   1

Most of the set rep is video capped. Will compile it and upload it .... soon ( I hope by tomorrow)

PS... it is raining hard every day for near a week... so i am not able to do bounding test.  I hope I can do it this week..
So busy with work lately...

120814 Gay Week
The whole week is raining, we even get the RED rain warning..

Monday is the only day I shoot basket at lunch...

today is Thursday.. I am suppose to go do the Bounding Test.. but guess what, I am late, and I do not have the measuring tap with me...
I am so piss.

anyway.. i shoot around and did this instead.

 

 

https://vimeo.com/103413113


If I Test Bound tonight... I wont be able do the lift test as Raptor suggested....
A week is wasted..
 

 

Following Raptor suggestion.

Cross linked from journal~

<a href="http://www.youtube.com/watch?v=tfE48fNGnU0" target="_blank">http://www.youtube.com/watch?v=tfE48fNGnU0</a>

Massive update trying out BB code table generator:
=====================================

140723 Day A		140731 Day A
Squat		Squat
95	1x8	45	1x5
185	2x5	115	1x6
295	2x5	185	1x5
		325	1x1 (hard)
		305	3x5
Hip Thrust on Smith		Hip Thrust on Smith
135	1x8	135	1x9
185	2x10	205	2x10
	Slight Pain no padding
Calf on LegPres Mac		Calf on LegPres Mac
420	2x12	360	1x12
360	1x12 (Full Ext)	380	2x12

================================================

140728 Day B		140805 Day B
Deadlift		Deadlift
135	1x5	135	1x6
205	1x6	205	1x6
295	1x5	315	2x5
335	1x1 (hard)	315	1x4
315	3x5
GHR	3x6	GHR	3x6
Calf on LegPress Mac		Calf on LegPress Mac
360	1x10	380	3x10
380	3x10

Completed 5 weeks using Raptor working on your Glute routine.
(no significant weight increase in lifting, but I did try to focus in Explosive lift as much as possible... so lighter is suppose to be ok)

Had been doing Bounding session in=between every strength session.  Often in mid night.. after settleing down all the work and family stuff.

Exercising in the park at night is nothing new, I seen some girl try to lose weight doing half an hour of rope jumping.  and those rubber surface is so good make me feel like how DUMB i am.. when i was Jump manualing on concrete for months. 

On one night... I was lucky enough to encounter the unexpected.   At first.. I thought I heard/scared some Mouse while I am Donkey hopping...  later on I found out it was not mouse... it is some young couple having a good time at the park.... while the girl is donky bouncing on top of her bf on a bench 5 meters away from where i am Donkey hoping. 
 

Back to vertical topic,  although my Bounding movement is much smother and faster than before, 2 legs jump max reach had not improved. 
But for some reason, I was able to suddenly  touch the rim with a single legged run up.  This had never happened to me before.  May be it is the lay up drill I have be doing for months, or may be it is the GLUTE activation as Raptor is making me work on.   

Whatever the reason, it is a positive thing!

how about my short arm..

i had  a feeling, if i can SWING it faster... i would get up higher...

120715 Raptor Working on Your Glute Strength 1

Squat
45   1x8
135   1x5
205   1x5
215   2x5


Hip Thurst on Smith
135   1x7
185   3x10


Claf Raise on new leg press machine
420 1x10
400 2x10
420 1x10


140717 Raptor Working on Your Glute Plyo Day 1
did at 1230am... caz baby refuse to sleep.. from 11 to 1230..
i ran down... do complete my session anyway.
Same old..
double leg bounce... does not feel right today..

can not feelt the MAX effort during the Length focsued jump.
and the Speed focused felt werid also..

I did an extra Set.. hoping i can get the feeling back.

Added leg raise inbetween donkey bounce