Adarq.org

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

8 July 2010

Weight@morning: ~190,5
Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped , shins & right ankle bugging from yesterday's sprints/jumps

EXPLOSIVE BOX SQUATS:
4x2@209lbs.
4x2@220lbs.
That should be ~70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@275 , PR
275 = 1,42*bodyweight!!!

CALVE RAISES:
3x12@308
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.

7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous!

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

There is no standard rule about that , it depends on your measurements:
You must measure:
-Your reach
-Your hand size
-The rim

Example:
My reach is 7'11'' , my hand is 8'' , so my wrist is 7'3''
So , 3'' below wrist is 7'.
So , to touch 3'' below wrist on:
9'8'' ----> i need 32''
9'10'' --> i need 34''
10' -----> i need 36''

Its pretty simple , measure and do the math!

Hope it helps...

Quote from: vag on July 05, 2010, 02:47:51 pm

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 - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

5 July 2010

Weight@session: ~194,5
PEAK BLOCK ,  Workout 'A'

Depth Jumps : skipped because of yesterday's dunks

SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264    
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!

CALVE RAISES:
3x12@374
Rest between sets = 1'

congrats on another pr lol.. your bss has blown up.

what's up with the hip? so many people getting hip pain from squatting deep, blah!

Thanks man!
I don't know whats wrong with it , i mentioned it long time ago.
It seems pretty similar to  Spike's thing , also yours from last year
3'' above felt nice though , gonna keep it like that and see how it goes...

why not just jump on 10'5? unless ur a dunker and not a vertbro?

10'5'' looks "too high" , lowers my confidence and eventually i jump lower.

Example:
A bad jump for me is ~30''
Jumping on 10' , 30'' is 5'' above , even though i did a bad jump im still able to grab the rim hard , people around turn their heads , kids go wowww etc , so confidence stays high.
On 10'5'' , with 30'' i will barely touch rim , that doesnt help hyping needed for PR.
Its a mental thing , trying to get as "jacked" as possible. Its also personal , maybe the high rim would work different for someone else , like "pissing" him off so he gets higher...

Quote from: vag on July 05, 2010, 04:29:01 am

Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...

nice man.. there's some like 10'6 rim around here, i went to it one night when it was raining at the court i wanted to go.. so i found this other park and i airballed a layup and realized this hoop was enormous.. then it started raining there.. so i went to another court.. that 10' hoop felt so small, in my mind, it was the weirdest feeling..

peace

Word!
On the other park that i do my recovery/conditioning workouts , it only has 1 court , 1 rim there is 10' and the other is ~10'5'' I never jump at the 10'5'' rim though because it intimidates me, LOL!
After yesterday's experience , next time ill try jumping on 10'5'' first , then go to 10'
Not sure if it will work if its "on-purpose" though , but ill give it a try...

4 July 2010

Jump testing/dunk session.
Weight@session : ~195
Stim : just a redbull , was 8pm so didnt want to get too much caffeine...

- 10' dynamic workout.
- low-mid effort jumps

- 3 mins rest

9'10'' jumps:
-1x2 SVJs : 27,5'' - 28,5'' , nice , back to PR levels
-1x2 1-step DLRVJs : 31'' - 32''
-1x2 2-step DLRVJs : 31,5'' - 32,5''
-1x2 DLRVJs : ~32,5''
no dunk attempts.

10' jumps:
-1xdropstep : ~31''
-1x2 2-step DLRVJs : 32'' - 32,5''
-1x3 DLRVJs : ~32,5'' to 33''

10' Dunk attempts:
3x5 : 0/15
Couldn't palm the damn ball , kept slipping away. I was getting up good , grabbing rim on every miss , but the ball kept slipping 
Wanst getting high enough for 2-handers , i need ~10'' above for them , most jumps were in the 33'' area so only ~8'' above.
Got one very nice off the backboard attempt , must have been 33'' to 34'' at the peak, felt all my hand well above rim , caught the ball at the peak, drived it home going down, but was more like a lay in than dunk.
Better luck next time

3 July 2010

Body measurements
After ~1 month of 2 explosive blocks ( strength-explosive-explosive )

Weight ( in the morning ) :  ~192 , ( -6lbs )
Waist ( navel level , loose) : ~36,2'' , ( -0,4'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,4'' , ( +0,2'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( same )
Biceps ( flexed ) : ~16'' , ( +0,25'' )
Calves : 15,35'' , ( +0,2'' )

Bodyfat estimation (online calculator) : ~18,8% ( +0,2% )
Bodyfat estimation (BF measuring scale) : ~16,5% ( -1% )

Green/Red = comparison with previous measurements , green = positive , red = negative

- So i lost 6lbs , waist went down , but every muscle circumference went up! Crazy shit , very happy with those measurements!
- The weight/waist/height calculator is once again evidently wrong.

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