Adarq.org

Quote from: vag on March 18, 2010, 03:59:00 pm

18 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...

out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.

Word!
I forgot the abductors , those are sore too , i could feel them tightening even during workout!
Anyway , thats what happens when you havent squated for long time, its all fine , hope to be ok by saturday...

17 March 2010

Back to the gym , yesssssssssss!

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
6x165
6x176
6x187
6x187

BSS:
8x88
8x110

STANDING CALVE RAISES:
12x198
12x242
12x264

Wanted to do some push/pull shit too but got too fatigued and left.

You jump damn high for having 17.5%. My lack of jumping ability is well documented/explained on my log but if you're right about your bf estimate, I have a little more LBM and half as much fat as you (150#/33# vs 153#/17#) but my jumps are no better than yours and are actually probably an inch or so shorter.

No real point there, just sayin' good work. If you lean out a little while maintaining strength I bet you'd go through the roof.

Haha , thanks!
That bf% is just an estimation though , from the site Kelly suggests : http://home.fuse.net/clymer/bmi/
I just keep updating it just as a reference because thats the online estimator that i used from the beginning.
I also have a bodyfat measuring scale that says im ~15%. Thats how i feel and look too.
As for jumping , i think its because i have much stronger and bigger legs than upper body.
My chest and shoulders are more or less weak , back and arms are fair , but quads and calves are very big and strong , naturally.

He has to be kidding...

<a href="http://www.youtube.com/watch?v=h6f82QIb2KE" target="_blank">http://www.youtube.com/watch?v=h6f82QIb2KE</a>

Quote from: vag on March 13, 2010, 06:54:17 am

That was final session chasing PRs, thats where i am currently , going back to training now.

what did you mean by "final session chasing PR's"?

pc

I meant that it felt like i cant do better currently.
All latest sessions had some kind of "excuse"
Too cold , humidity , wet court , soreness , fucked up runups , not feeling it bla bla bla.
So i kept chasing a good session, to see where my max RVJ/SVJs are.
This one was perfect, felt good , coordinated , feeling all jumps as maximal etc
So thats what i meant "final" session, entering a strength training cycle i expect my jumps to drop for a while...

Planing my next routine(s):

I think i want to go back to traditional strength training for a while.
Want to add some limit strength and mass, i felt much better when bulked than now.
Also reviewing my whole journal , i think the best jumps where at the peak of the strength training cycle , when i was ~200lbs and ~19%bodyfat.

Anyway , the big picture is:

2 Cycles of traditional strength training ( like 5weeks+1week unloading )
That would be like ~12 weeks , until mid June that is.
Then turn it to reactive + squating MSEM for strength maintenance till September.

Strength cycle will be like:
Day1:
Squat 5x5
Romanian deadlift 3x8
Calves 3x12
Lat pulldowns

Day2:
Squat 5RM ( or maybe MSEM?)
BSS 3x8
Calves 3x12
Bench

Plyos = a dunk session before the heavy squats ( day 1 ) and possibly some DJs or RVJs before day2.
Also some cardio ( including  sprints ) on off days.

What is strange about this is that the just jump mat via it's patent filing uses a standard hangtime calculator, yet, it consistently reads slightly higher than what my vertec jump is when I measured them simultaneously. From your video, I should have seen a drastic decrease in my vertical, yet I saw a slight bump.

I thought of that too. I can only speculate this:
jumpmat , through getting readings all the time, starts timing not from take-off ( when force is 0 ) but from the peak of the force applied. That would probably be with feet still on the ground. Maybe my correction speculation ( correction = toes up reach - flatfooted reach ) is wrong , and the correct correction is that.
Or maybe ( i highly doubt that ) it just uses some standard correction like 5'' which would be correct in more cases but not in all.
Anyway i was not refering to jumpmat , im sure its pretty accurate , i was refering to counting time/frames in the air and calculating your jump from that with the hangtime calculation...

9 March 2010

Weight@session : ~187lbs

Dynamic warmup 5'
Lateral line hops 3x10sec
1x5 18'' depth jumps for stimulation.

5 mins rest.

10' rim jumps:
1x5 SVJs : ~26''
2x5 RVJs : ~30,5'' , runups felt a little better, but not a lot.

Then i tried some dunks, again runup + height the same stalled feeling and result.
And then i tried to use my left hand to dunk , ive never done that before since im right-handed and it feels much more natural with my right hand.
And... BOOOOOOOOOOM!!!!
- Grip is 10 times stronger , i can easily palm the ball constantly when i have to really try with right!
- The rotation at takeoff feels much more natural and fluid.
- That boosted my confidence too and suddently my 3-step runups were better than ever.

Got probably my 2 best runup-jump-dunk's ever!!!

http://www.youtube.com/watch?v=XhAqlMFSRiw

Awesome shit!