Adarq.org

Pic from 24 April dunk session.
Its an off the backboard attempt with 2 steps lead in RVJ.
YES , its a miss!

Rim = 9'10''
Wrist = 8'' above     ( 10'6'' / 31'' RVJ )
Watch = 10'' above ( 10'8'' / 33'' RVJ )
Looks like ~31,5'' to me



25 April 2010
My usual lower body stretch routine.


26 April 2010
10' dynamic warmup.
"The 7 day vertical jump cure" routine , reduced reps and difficulty.
My usual lower body stretch routine.

24 April 2010

Wight@session : ~192.5

Dynamic warmup 10'
bunch of low-mid effort jumps

9'10'' rim jumps
1x4 SVJs : ~28'' , felt great too
1x5 RVJs : ~ 31,5''
~15 dunk attempts , 0/15
Was getting 31+ in most of those jumps.
I need a new ball though , this one is too worn out , couldnt palm it.
That fucked my confidence too , 31,5 is ~8,5 above 9'10'' , i can dunk that when i palm the ball. Without palming it i need ~10'' , so... 
Had 2 hard off-the-backboard misses, pretty sweet...

So after 6 weeks of strength training/bulking , SVJ went up , RVJ down.
I felt SVJs and RVJs much more powerfull and consistent , and also tended to have a more neutral squat plant.
All normal i guess...

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs

BSS :
MSEM again , ~1' between reps , ~4' between sets
3x1@154lbs
Switching from 3x8 to 3x1MSEM is HUGE difference , 154 was light as feather.
3x1@220lbs ( PR , 220 BSS , jizz in my pants!!! )

STANDING CALVE RAISES:
3x12@286

But how can you overanalyze anymore if you do that?

NOT FAIR!

LOL , exactly!!!
Kelly's fav training method : "KISS" , Keep It Simple Stupid !
He is so very right , people get caught doing this , that , experimenting , bla bla bla.
Its just strength! Squat heavy , eat enough , and strength will rise for sure!
Then , when you have the strength , ( gained from 1RM sets or 15 rep sets ) we can talk more...

damn you hit 3 singles with your PR? sick..

Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked!

Wat does workin within th same 1rm range means? I've tested my 1rm before, so I dunno wat it is.. But I think probably 137-140?
Chill as in not bein able to hit the gym twice, gotta cut back for a month or so, but after tt it's all systems go again.
So I try to do a 5x5 at the max weight I can handle?

Anrew means you have to maintain your 1RM  , wich is your limit strength, it has to stay the same , doesnt matter if you do 1RMs , 2RMs , 3x3 , 5x5 , 3x8 , whatever!
Its just like you said , whatever reps and sets you do , you must do them at the maximum weight you can handle and not let that weight drop. You dont want to unload from what you say , so 5x5 or 3x8 or many max 3's like you did would be great.
If you let your squat strength drop , no matter what else you do , your vertical will drop too, and then you will have to start over and bring your strength backup and so on.
It happened to me 2 times this year and it SUCKS , it sucks when you realise you are weaker and it sucks even more when you are struggling geting strength back up with weights you considered "easy" 1-2 months ago.
Andrew described it perfect as "yo-yo-ing"...

15 April 2010

Weight@session: ~193,5lbs

SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@209lbs ( +11lbs )
1x6@209lbs
1x6@231lbs ( +11lbs ) , duh , i mistyped 220 on the original post
1x6@209lbs
Perfect form , 209 sets were ATG
231 all reps were at least parallel , no back rounding , no goodmorning, just felt that if i went ATG i'd fail.
I consider this a PR performance , i've hit 253x5 in the past but it was not in a 4x6 set , it was a 5rep max and form/depth were not so good.

BSS:
8x132
8x176 ( +11lbs, equals previous PR )
8x187 ( +11lbs , PR )

STANDING CALVE RAISES:
12x308 ( +44lbs )
12x330
12x374 ( +2 reps , PR )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

DAT WAS DAH BEST WEIGHTZ WORKOUT EVAHHHHHH

12 April 2010

Weight@session:192,5
Felt too bored and numb to go to the gym , but pushed myself and went.
As usual in such cases , workout was pretty good!

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs

BENCH PRESS :
1x8@121
1x6@143 ( +11lbs )
1x4@154 ( +11lbs )
1x6@132 ( -2 reps , +11 lbs )

WIDE GRIP LAT PULL :
1x8@132
1x8@154
1x6@176
1x8@154 ( +11 lbs )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative