Adarq.org

13 July 2010

Conditioning/recovery workout
Weight@session : ~193,5

- 5' dynamic workout.

- 3 mins rest

INTERVALS:
- 8x80m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

- 8x80m sprints at ~70% to 80% , ~40 sec rest.

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!

Quote from: vag on July 13, 2010, 03:46:42 am

Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...

replace them with MR tuck jumps for now, sets of 10-20 just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.

hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.

peace mang

Ahhh, very nice!
I am doing tuck jumps , 2x5 of them in every dunk session , between dynamic warmup and jumping , not max height though and also not stiff legged , probably less stiff than your semi-stiff vid:

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

-3x10 at the end of jumping sessions seems a great idea! Should i push it more if i feel ok? like 3x15 or 4x10?
-Should main focus be:
1) Maximum leg stiffness?
2) Minimum ground contact?
3) A good combination of both without getting too dramatic?

Id go for 4x10 with style (3)

Thanks a lot man...

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

12 July 2010

Weight@session: ~194

PEAK BLOCK ,  Workout 'C'

Depth Jumps : skipped , again because of yesterdays heavy jumping.

SUPERMAXIMAL 1/4 SQUATS:
1x3@297lbs
1x3@319lbs
1x3@330lbs
1x3@341lbs
341 = 1,75xBodyweight , ~110% 1RM.
Those turned out to be much easier than i expected. I dont use belt so i was afraid of fucking my back , but i felt no stress at all. Lets see what soreness/stim they will create...

Smith Machine was taken so couldnt do BSS.
BB LUNGES , MSEM , rest between reps ~30'' , rest between sets ~3':
2x1@209
2x1@209

CALVE RAISES:
1x15@352
1x12@396
1x12@396
Rest between sets = 1'

10 July 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.

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

11 July 2010

Vertical jump testing/dunks session
Weight@session : ~194
Stim : Jacked up with caffeine , ~250mg + 1 redbull


JUMPS on 9'10'' :
-1x3 SVJs : ~28'
-1x2 dropstep DLRVJs : ~31''
-1x2 1-step DLRVJs : ~32''
-1x2 full runup DLRVJs : ~33''


JUMPS on 10':
1xdropstep : ~31''
1x2-steps DLRVJs : ~32,5''
1x2 full runup DLRVJs : ~33+''

So far , so good , RVJs at 10' rim were better, last time they were average 32,5'' and getting some 33'' ,  this time it was 33'' minimum , some were probably 33,5''

Dunk attempts on 10':
~4x4 : 0/16
Fail 1 : I thought it would be cool at 6pm but it was 34'C ( 93.2 F ) in the shadow , and i was jumping in the sun!
Fail 2 : Couldnt palm the damn ball! WTF, i bought it this Friday , i could do easily windmill motion palming it when i was trying it! 
Ball was pretty popped though so i got some nice off the backboard misses , also tried some lobs but couldnt get them right! Oh well...

Dunk attempts on 9'8'':
Tried 4 reverse-2haners , landed 3 off them nice, all off 2 steps.
Also landed one really hard cuffed 1-hander.

Dunk attempts on 9'10'':
-0/2 1-hand dunks , couldnt palm the ball again.
-1 hard 2-hander off 2 steps , hardest 2-hander i ever threw down at that height.

Total : ~40 max effort jumps in the sun , didnt feel tired , performance didnt drop either but i decided to terminate session to avoid overdraining.
Not bad at all , 1 month ago id go crazy with this session but all my focus is landing 10' dunk now so im not happy with that session!

SVJ : 28'' to 28,5''
SLRVJ : 29'' to 30''
DLRVJ on rim : 32,5'' to 33''
DLRVJ on lobs : ~34''

Really SICK jumps and dunks !

vid didn't work so i edited:


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Now , after stating that i am an admirer of T-Dub and i think he's one of the best leapers alive , i cant help noticing this pic:




We've talked about those specific rims again.
He is 5'9'' so he needs 51'' to touch head at rim.
This looks like eyes to rim ( trying to normalise the distortion ) which is another 4-5'' and his body is leaning too.
So if this rim stands at 10' , this is a legit 55+'' jump

I don't wanna be the one who says it , im just posting the pic and the numbers... LOL

Quote from: Tam on July 08, 2010, 06:40:02 pm

Quote

Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW Cheesy
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!

It is damn impressive! Good job man.

ya i remember when vag was using 10 lb db's or something on his bss..

great improvements man 110 to 286 in a year or so.. sick.

Thanks guys.
Last year's PR was 110 on smith machine.
This year i started with 18lbs dumbells , lol , so this year was 36--->275
I think that my improvement in BSS also had to do with glutes-oriented squatting that i focused this year, ive tried to do everything mentioned in this kellyb article :

http://www.higher-faster-sports.com/noglutes.html

In there it links to those 2 great vids:
<a href="http://www.youtube.com/watch?v=LsoyHoQU4O4" target="_blank">http://www.youtube.com/watch?v=LsoyHoQU4O4</a>
<a href="http://www.youtube.com/watch?v=znPFEAtk8QE" target="_blank">http://www.youtube.com/watch?v=znPFEAtk8QE</a>

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

ah... didnt notice vag had vids up haha.

oooh, so its alright to do them with the smith machine?
i tried BSS early in my training days, but i couldnt really balance properly when the weight was relatively heavy for me, so i stopped doing them, replacing them with squats.

About the front foot you asked earlier, its flat , no weight under it either , flat on the floor.
Smith machine helps exactly this balance part. Its pretty difficult to balance on 1 foot with a bar on your back , especially as it starts getting heavy. In the beginning you can try dumbells , balance is good with them. I stopped using dumbells when i started having grip problems , ~58lbs in each hand if i remember well...

Nice job on the PR. Should get 1.5x bodyweight in the next few weeks,tear that shit up!.

Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!