Adarq.org

you should try out for SUMO !

Thats not a bad idea at all , ill save that for when i quit vert training , in about 10 years!     

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5 June 2010

Body measurements
After 2 3-week strength blocks ( strength-strength-explosive )

Comparison with last measurements after ending previous bulking cycle ,  May 10.

Weight ( in the morning ) :  ~198 , ( +10lbs )
Waist ( navel level , loose) : ~36,6'' , ( +1,35'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,2'' , ( +0,4'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( +0,85'' )
Biceps ( flexed ) : ~15,75'' , ( +0,25'' )
Calves : 15,15'' , ( +0,5'' )

Bodyfat estimation (online calculator) : ~18,5% ( +1,2% )
Bodyfat estimation (BF measuring scale) : ~17,5% ( +1,5% )

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

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- DOMS : glutes VERY sore, hamstrings & calves quite sore , quads just a little. SQUATS : youre doing them right!

"Workout"
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine
- Palming the ball : 3x60 sec each hand , 20 sec hand extended forward - 20 sec hand down - 20 sec hand extended to the side.

Quiz of the day : why on earth would i be doing ISO ball palming?    

Chart of my bulking/strength training progress this spring.

Was 12 weeks : 5  - 1 unload - 2 - 1 REA - 2

Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.

Maxes are projected 1RM from calculators based on load/reps i was doing.


edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg

y r u ending if ur getting pr's

http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/

2 June 2010

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

i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe

regardless, these numbers are good..

pc

To be honest , i think it was mostly psychological. When i hit 32'' with my first 1-step attempt , i got too hyped , i started thinking id PR , so when i tried the full runup jumps i was too stiff , thinking "PR PR PR" and i failed!
Anyway , im ok with those sessions. I dont really care what heights i get , as you see ive been jumping every 2 days , after 20 sprints too. Thats why im labeling  them "conditioning/recovery" workouts and not "vertical jump testing".
Im just trying to use some low/moderate volume little bit of everything. So those 1x3 jumping shit just keeps me in touch with max jumping but total volume is only 12 jumps. Sprints are also great but they are at 50-60% so they dont drain me , Kelly's 7DVJC is a great core+glutes routine but its light again...
So the main element of my training is still the weight room , im just trying to make me a bit more athletic without interfering with the big plan.

29 May 2010

Conditioning/recovery workout
Weight@session : 198

Pretty sore from workout 36hrs before. Mostly glutes and calves , a little less hamstrings and abductors and only a little sore at quads.

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~27''
- 1x3 1-step DLRVJs   : ~29''
- 1x3 2-steps DLRVJs  : ~30''
- 1x4 full runup DLRVJs : ~31'' in 3 of them , got 32'' in one though!

Never saw that coming , being sore and after all that running.
I was expecting 25-26 SVJ and 29-30 RVJ.
I felt shity too , jumps were uncoordinated , feeling too stiff , not springy or elastic at all , you know the feeling after heavy gym days. Just couldnt believe i was geting those heights , i would land and then laugh and say "WTF?" all the time!

vag 4 president.

ROFLLLLLLLLLLLLLLLLLLLLLLL

Quote from: vag on May 27, 2010, 03:11:38 am

Quote from: adarqui on May 26, 2010, 04:17:03 pm

damn 200 lb wtf haha!

nice jumps @ 200!

Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%

18.5 bf%?

Thats an online calculator estimation , its not 100% accurate but im there more or less.
I was never lean anyway , never had a 6-pack , best i ever got was "4-pack" , BF ~12% at BW ~170 and age ~25.