Adarq.org

<a href="http://www.youtube.com/watch?v=9VFxLoo4wts" target="_blank">http://www.youtube.com/watch?v=9VFxLoo4wts</a>


any advice on the way I am preforming this exercise? Please comment.

140423 Stregnth
Squat 32123 routine      
135   6   
155   4   
205   4   
225   8   
255   4   
315   3   
340   fail   
335   2   
345   1   
335   2   
315   3   
      
Clean      
95   4   
125   6   
135   6   3set
      
Ham      
40   8   2set
45   8   
50   2 fail   
45   6   
45   7   
40   5   a
30   4   b
      
Calf      
450   5   
450   8   7set
      
Lunge      
50dumb    6   3set
      
Deadlift      
135   6   
185   5   
235   8   5set
215   6   
195   6   
      
Knee Drive in the air 8reps x4set      


140427 Sunday Plyo

140430 Strength
Squat      
45   warm   
135   warm   
205   warm   
225   warm   
275   4   
315   3   
365   1   
405   fail   
315   3   2set
315   4   
      
Calf      
430   10   7set
      
Ham curl      
140   8   
140   7   
130   8 5set   
      
Dead Lift      
135   7   
205   5   
225   4   
275   6   3set
      
Lunge      
55dumbell   6   3set
      
Clean      
145   6   3set



140404 SKIPPEEEEDDDDDD PLYO DAY  Gym Partner Knee is busted.
And it was raining all day... i am too lazy to go to cover park to jump... BAD EXCUSE

140407 Core
Leg Raise
25,25,26,20
Plank
1:10 min  1 set of 3 side  (LAZY Fark)

140409 Strength
Squat      
45   8   
115   6   
135   6   
205   4   
255   8   2 set
265   8   
255   8   
275   8   
255   6   A
235   6   B
      
Clean      
165   4.5   
145   6   3 set
      
Calf      
360   8   
410   8   4 set
430   8   1 set
410   8   A
390   8   B
      
Dead Lift      
135   6   
255   8   3 set
225   8   1set
205   8   A
185   8   B
      
Ham Curl      
120   8   1
130   8   2
140   8   3
130   8   4
130   8   5
120   6   A
110   7   B
      
Lunge      
50dumbell    6   3set

So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!

while he is talking about that, he was referring 2 leg jumping, thanks for pointing that out.

150510 Jacob Hiller’s jump technique webinar  Key Message

Not sure if any brother at adarq joined the web session by Jacob; it was Jackwood who notified me by his email-listing.

The whole sharing is nearly 1.5 hours long,  and I did wrote down some key point which I personally find interesting:


- Important to stretch the shoulder,  He suggest trainer to stretch the shoulder joint, so that arm swing can go back further and swing up harder.  Also try to elongate the arm by extending it upward.  An inch is a inch.

- Doing plyometric movement in between set of heavy explosive lifting. Jacob emphasis on adding in 1 or 2 reps of depth jump kind of exercise in between set of heavy lift (squat/deadlift) to keep the CNS in firing mode.

- Review your own jump pattern via video and identified your best Joint angle/range during a jump,  and adopt that angle in your squat.  In other words, no need to do parallel or ATF squat if following his Jumpmanual  routine.  (he insure us that ATG or parallel in useful in other expect, but not for his routine.

Those are the 3 key messages which is new or I had lost focus on.  Not sure what you guys think.

Change of Job... Lost of Free gym..
Just Signed contract with new gym for the next 30 months.

Will resume training after almost a MONTH of no vert training.

 

hi acole14, Vag,
I only did Depth Jump once in the last 2 weeks, but 2 days with max effort jumping per week.  (I also think that... more depthjump should be included...)

And like suggested from, I am not able to do 85% 1rm explosively for any reps... so I lowered the weight for almost all the weight exercise for the sake of explosive speed.

I had just Completed the 14 days programs once, and I had just completed the hard strength day for the 3rd time yesterday.  I got to say, my body is adapting, muscle especially the calfs are less sore the next day.
(But I usually get extremely sore 48 hrs later).

Being a regular squatter and deadlifter, I am not sure if I got stronger with this 7 sets training method. Lifting less weight in a 6-8reps range, in a more explosive manner instead of driving toward 1rm all the time like before.


But I am certain that my Hamstring, Calf, inner core and abs is getting stronger. which I had not focus much in previous training.
Sleeping is still a problem.  Child is sick and always cough at night.. waking everyone ups..

140127 Jump Manual Day NA/14 Strength  (Pre Chinese Holiday I dont want to skip gym session)
Explosive Squat
45   8   Warm
133   5   Warm
223   5   Warm
273   6   Set 1 (Explosive)
273   6   Set 2 (Explosive)
273   6   Set 3 (Explosive)
253   8   Set 4 (Steady)
253   12   Set 5 (Steady to Fail)
243   6   Set 5A
223   6   Set 5B

Hang Clean
137 3x6 (all Caught)

Ham Curl
50   10   Set 1 (Explosive)
60   8   Set 2 (Explosive)
60   7   Set 3 (Explosive)
60   5   Set 4 (Steady)
50   12   Set 5 (Steady to Fail)
40   7   Set 5A (Steady to Fail)
30   7   Set 5B (Steady to Fail)

Explosive Calf
294   10   Set 1
294   9   Set 2
294   10  Set 3
294   11   Set 4 (Steady)
294   14   Set 5 (Steady to Fail)
281   10   Set 5A
267   7   Set 5B

In Place Lunges
40 1x6 each legs (Painful)
30 2x6 each legs

DeadLift
225   8   Set 1
225   8   Set 2
225   8   Set 3
236   8   Set 4 (Steady)
247   5   Set 5 (Steady to Fail)
225   2   Set 5A
205   1   Set 5B

Knee Drive with rubber bend (with chair rocket in between)
5x8

Finished all the above in 2 hrs. (It use to take me 3 hours when first trying..)