Adarq.org

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Epic lifting!!!
Very curious to see how high you will jump!!!

22 January 2010

Weight at session : 190,3lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : getting ~42
4x5 27'' depth jumps ( average = 24'' , 2 bad jumps at 22,5'' and 1 good jump at 24,75'' )

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
2x3@143lps
3x3@165lbs

BSS ( switched from doing them with dumbells to smith machine ):
3x8@110lbs

CALF RAISES : 3x12@264lbs

ABS : 3x15 horizontal leg raises

Lower body strech routine.

19 January 2010

BENCH PRESS : 3x8@121lbs

WIDE GRIP LAT PULLDOWN: 3x8@154lbs

BICEP CURLS : 3x12 , 24lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs

ABS : 3x15 vertical leg raises. ( not hanging , based on forearms , straight legs , a little above 90 degrees )

hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?

I havent done 27'' DJs in the past , so todays 25,5'' is PR

As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.

13 January 2010

Basketball training
Did 2 SVJs and 3RVJs between drills , got like 26'' and 30''. Fatigue from the depth jumps i guess...



14 January 2010

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right
4x5 27'' depth jumps ( averahge = 23 1/4'' , got that on every jump except 2 that i got maximum 24,5'' )

SPEED SQUATS : 5x3@143lbs. Style was go down slowly until below parallel , rapidly explode up.
BSS : 3x8@70,5lbs
CALF RAISES : 3x12@220lbs
ABS : 3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )

Lower body strech routine.

About your bulking or not:
I remember i left a reply for you once about that , but i couldnt find it in your journal...
Finally , i found it , it was in my journal because thats where it came up, LOL!
Not sure if you read it there so im pasting it here too , if you allready read it just ignore this...

Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.

Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.

Well , i think that if your main goal is to improve jumping you should quite often practice jumping.
As for bulking etc , i was thinking 100% like you, but after 2,5 years of training i think i was wrong
Take a look at this , it's exactly about that theme: http://www.higher-faster-sports.com/relativestrengthmyth.html
I tried that on me , gained ~25lbs from August , bodyfat went from ~13% to ~19%.
Still , my running vert is the same ( and feels easier to get it ) and i PR'ed 1'' on standing vert, feeling easier again.
Currently trying to lean back to the middle ( -12 from now , +12 from August ) , i expect huge gains!
Just saying though , each one of us is different , you know better...

btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.

Very weird indeed!
It was like being in a very light fog. You could see far , but kinda blurry, like the air was "heavy". And allthough it was sunny , everything was wet.
Wack...