Adarq.org

Thanks Acole14.

Plan to do strength training with the following method.
3 set of explosive heavy lift for 8 reps or whenever lift started to slow down
1 set of steady lift for 8 reps
1 set of steady lift till failure
Decrease weight
1 set of steady lift till failure
Decrease weight
1 set of steady lift till failure


for leg exercises like squat, deadlift hangclean etc  (on the same day)

hoping 2 days of good sleep is enough..

Thanks acole14 and entropy for the constructive feed back.  Thanks for the ebook link also.
I agree with what you guys suggested 100%.  (I actually pay for the the Vertical Project only and I am not following it as I am trying out the shorter JManual.)

I will definitely modified the program to something similar to what Acole14 suggested and see how things go from there. 

Truly and honestly thanks for the supportive and feedback.  I am putting all things aside (things like basketball, and 10km run etc.),  I want to Focus in vert, but I still need to attend team practice which I will probably take it easy.

140115   Jump Manual Day 2/14 (core and upperbody)
Lunch Basket with All Core & No Ball:
Got kicked out from the gym caz I did not pay...
Went to the park to do 5 sets of explosive hanging leg raise and plank my way through lunch for 15 min. (4x1 min) Front Left Right

Upperbody circuits done after office hour.  Added new exercise know at upward arm Thrust, which is just a dude with hanging dumbbell swinging his arm upward to train explosive arm swing on a incline bench.

140116   Jump Manual Day 3/14 (off day exercise)
Pulled neck muscle yesterday with new explosive arm swing exercise.

Trouble sleeping, visit physio massage AM and went ahead with the "recovery off day" routine at lunch in park.
- 2x6 Max effort standstill leap
- 3x6 Drop Step Explosive Calf flex
- 3x6 Chair touch Reaction training (by standing up as fast as possible)

Finished in 30min, felt so hungry.... Want to eat evil deep fried noddles but my aching abs (from yesterday plank) reminds me to eat clean.

So, I turn into this healthy store and got some spaghetti instead.

You are what you eat!

Sort of worrying about tomorrow Intensive explosive lift session...

131210   Squat
45   10
89   8
179   6
223   5
223   4
267   3
289   3
311   2
333   1
353   Fail
289   4
   
   
131212   Squat
45   10
115   8
135   6
185   4
205   4
225   3
275   3
295   3
315   1 ez
345   1 ez
365   1 not smoth
395   Fail
225   hold at bottom 30 sec
   
   
131216   Squat
45   10
89   6 HC
89   6 Squat
111   6 HC
111   6 Squat
135   6 Fast
201   4 PS
223   3 PS
245   3 NS
289   2 PS
309   1
339   1 ez
359   1 Grind
379   Fail
223   hold at bottom  20 sec
   
   
131218 Squat and Run   
45   10
135   6
201   5
223   4
243   4
273   4 PS
289   2 ez
309   1
339   2
359   1
384   1
390   1 PR
400   Fail
Run 30 min on track mill   
   
Xmas Holiday slack off mode   
Ran for 40 min x 1   
   
140106 Squat and Run   Back in 2014
45   8
115   6 fast
205   6
249   5
299   4
245   3 fast
267   2 fast
289   2 fast
333   2ez
355   1ez
366   Fail
289   5
   
ran 30 min on track mill   
   
140108 Ultra Sore due to the 2 week holiday and Suddenly GYM hardcore   
45   8
89   7
135   5
179   4 PS
201   4
245   3 FS
271   3
293   2
313   2
321   1
321   1
331   1 ez
331   1 ez
   
140113   Upper Circuit
   
140114   Jump Manual Day 1/14
So during Xmas, I got reminded over and over by the Project Vertical Junk mail.  Discount this and that on Xmas or the Jan 1st etc...
It seems like a good deal and worth to try. So I brought it with the 50% off.
Studied the program in details... and found out it is similar to my previous Boinvert program. However I notice the VProject do have alot of FOCUS on the CORE strength (Inner/Outer) core.
Special focus on Joint stability is also available.  Its is a 60 days programs and it only have squat and Deadlift that involve real barbell.  Since I am changing job in 1.5 month without easy access to gym after that. I am not sure if I should start the VProject routine.

While studying jump program, I notice there is a Jump Manual Doc in my USB which I saved back in 2012 Dec.  What the hack.... I tell myself. I spent like 4 hours reading that document and I am surprised I had not read it in such detail earlier. 
It talk about how to eat and protein and stuff (which i skipped).  Lot of the concept and training philosophy  is not new to me.   However, when I look into the Strength training plan, it shocked me. 
Basically it want lifter to increase explosiveness and muscle Strength in the same day.  The plan is as follow:
- 4 set 8-10 of  85% of 1RM
- 1st to 3rd set, Slow decent with Explosive lift (focus in Speed, speed decrease  = end of set)
- 4th set, Slow decent and Slow lift (focus in form)
- 5th set A, 1-8 rep Slow decent and Slow lift, and lift to failure.
- 5th set B Decrease weight, lift 6 reps or so to failure
- 5th set C Decrease weight, lift 3 reps or so to failure.

also, in between set, do 2 reps of DEPTH JUMP.

Now, it is the first time i read something like this... (i mean i had read those Russian squat program from power lifting dude... but...what i mentioned above is totally new to me.)

And since the Jump manual is only a 14 days program.  I will seriously give it a try.

111304      
Depth Drop/Jump   4x4   
Hang Clean      
45   1x8   
89   2x5   
115   1x4   
137   1x4   
DeadLift      
181   1x5   
225   1x4   
247   1x4   
291   1x4   
313   1x4   
Curl   40   
Cable Push Down   70   
Back Cable Pull   140   
Seated Row Back   110   
      
131105      
Squat      
45   1x10   
115   1x5   
Hang Clean      
115   2x4   
Squat      
185   1x4   
205   1x3   
255   1x3   
299   1x3   
321   3x2   
      
131111      
Depth Drop/Jump   4x4   
Squat      
45   1x10   
89   1x6   
133   1x6   
177   1x5   fast
203   1x4   
223   1x4   
267   1x3   
293   1x2   
337   1x1   Easy
359   1x1   
   1x1   Fail
Cable Push Down   70   
Back Pull   150   
Seated Row Back   120   
      
      
131113      
Squat      
45   10   
133   6   
183   4   
227   3   
273   3   
293   3   
315   3   
339   1   
295   4x3   
      
131118      
45   10   
135   7   
179   6   
205   4   
223   4   
273   3   
293   3   
315   2   
343   2   
354   fail   
Fnish in 20 min      
      
131120      
Depth Drop/Jump      
12/10 plate   1x4   
13/11 plate   2x4   
12/12 plate   1x4   
      
Hang Clean      
45   8   
95   2x5   
115   1x5   
205   5   
249   5   
295   5   
339   5   
      
131121      
Upper Body Circuit x3      
      
131125      
Depth Drop/Jump   3x4   
Squat      
45   8   
135   8   fast
179   8   fast
205   5   fast
227   4   fast
249   4   NS
271   3   
281   3x3   
281   7   
      
131127      
Squat      
45   10   
115   8   
135   8   
185   6   
205   4   
225   4   
275   2   
295   2   
315   1   EZ slow
345   1   EZ slow
365   1   EZ slow
385   1   
396   fail
      
131202      
Depth Drop/Jump   3x4   
Squat      
45   10   
67   8   JS
87   6   JS
115   4   JS
135   6   PS
185   6   PS
225   4   EZ
295   2   
345   1   
365   1   Grind
293   3   
      
131204      
Run   30min   (End up with Blister at the arc from flat foot insole)
      
131205      
Upper Circuit   3   
run   30min   (Running with barefoot shoes on track mill)


131206,7,8      
Weekend Fri, Sat, Sun... have ball training and league game.  Play with blister, popped... and it gone bad, Monday skipped gym, painful still on Tuesday.

131027 Networking basketball League Game 1
Lost 21 to 69
 
But I played 38min out of 40 min game time... being super star of one of the worse beginner team possible.
- made 13pt (6x2pts +1 FT )
- 9 rebounds
- 1/8 FT (with one where I step over the line before the ball hitting the rim... lol)
  Seriously... This is the first time in life i preformed well in a official game with ref.  I guess I could gain some in game experience from playing here.

Starting at 2:08 i am in green shoes =.=
http://www.youtube.com/watch?v=fxtVPzRh-mM
<a href="http://www.youtube.com/watch?v=fxtVPzRh-mM" target="_blank">http://www.youtube.com/watch?v=fxtVPzRh-mM</a>


131028 Lunch Max Effort Jump & Night INTENSIVE COMPRESSED GYM
Lunch basket
May be I felt good about yesterday Networking basketball performance, or may be because the 48 hours Rest is really good, I felt like i am jumping higher then usual,  instead of hitting my wrist on the rim, I actually felt like I Dipping my hand inside the rim a few time.
As suggest by adarq buddies, I will only preform Max effort jump twice a week.  So tomorrow lunch basket will just be shooting around.

Night Lifting:
Last week I started lift both upper and lower on the same day for 2 session, with 48 hrs rest in between.  Will continue doing this and hope it will work.
I also decide to COMPRESS both upper and lower in to 1.5 hours session (from original 2.5 hours per session).

Today, after lunch basket max effort performance, I felt like i should be doing some Plyo... so I decide to include Plyo in my work out.
So Intensive Compressed Session become MORE INTENSIVE & COMPRESSED and I still manage to complete it in 1.5 hours sweating crazy.  (Isn't circuit training suppose to be sweaty anyway?  )

Stat:
Plyo:
Depth Drop X4  follower by Depth Jump x 4
11 plates under a platform for a total of 3 set.

Squat:
45lbs.....1x8 Squat
95lbs.....1x5 HClean
115lbs.....1x4 HClean
135lbs.....2x4 HClean
205lbs.....1x4 Squat
225lbs.....1x3 Squat
255lbs.....1x3 Squat
299lbs.....1x2 Squat
321lbs.....1x2 Squat
343lbs.....1x1 Squat
365lbs.....1x1 Squat
381lbs.....1x1 Squat      Video 
392lbs.....1x Failed Video

Upper Body Circuit:
3 Round Trips

Did not do any Situp.

Insane Mad Intensive near no rest in the circuit.  (rested inbetween plyo and squat)
Completed everything in 1.5 hrs  (5:30pm to 7:00pm)

KEEP THIS SPIRIT UP!! 2.12 BW Squat!!!
 


131029 Lunch Basket
Shooting Practice,  Improve Foul Shot since I sucks so bad last week, focusing Pointing Index finger to the rim and Keeping elbow in vertical line with shooting target.  Felt like i am shooting better.   Accuracy inside the paint still sucks, I have to MAKE SURE I shoot Very Soft every time I am in the paint.
Will took the night off as planned, 48 hours, good sleep... Jump Higher!!!

131007 Squat
45lbs....1x8 Fast
135lbs....1x8 Fast
201lbs....1x6 Fast
225lbs....1x4 Fast
269lbs....1x3
291lbs....1x3 Full Ez
335lbs....1x2 normal
357lbs....1x1 slow
368lbs....1x Fail
357lbs.... Hold on bottom till Fail (7sec only)

Situp
33lbs 3x15

131010 Squat
45lbs....1x10 warm
45lbs....1x10 HangC
95lbs....2x5 HC
115lbs....2x4 HC
135lbs....1x4 Fast Squat
223lbs....1x4 Squat
289lbs....1x3 Squat
309lbs....1x2 Squat
329lbs....1x2 Squat
359lbs....1x1 Squat
379lbs....1xFail
223lbs Hold bottom for 30sec


131015 Squat
45lbs....1x10 warm
89lbs....1x6 fast
133lbs....1x5 fast
199lbs....1x4 fast
229lbs....1x4 normal
269lbs....1x3 normal ez
299lbs....1x2 normal
319lbs....1x1 normal ez
349lbs....1x1 Grind
383lbs....1x Fail
319lbs....1x1 Grind
369lbs Hold bottom for 13sec

131016 Networking ball
Waste of time with buddies who treat Basketball training like GOLF meeting.

131017 Deadlift
45lbs.... DL/HC warmup
45lbs...1x9 HC
89lbs...1x4 HC
109lbs...3x4 HC
129lbs...1x4 HC
153lbs...3x3 HC
153lbs...DL till fail


131018 4on4 Half Court
Coach day off, Not serious 4on4..... time wasted

131021 Squat+Upper
45lbs....1x8
115lbs....1x5
135lbs....1x5
179lbs....1x4
201lbs....1x4
245lbs....1x3
267lbs....1x3
311lbs....1x3 Ez
322lbs....2x3 1st setTough no grind, 2nd set grind
327lbs....2x3

Add Upperbody circuit!!!
For months, i had been doing Lower Upper Low Upper 4 lifting days per weeks, along with 1  team training every Friday and Daily lunch self practice.  I feel that I am not able to recover... and this might be the reason for not improving further.
Starting this sessions, I will try to Merge Upper and Lower body on the same day and trying to compress everything within 1.5-2 hours (From 3 hours).  So that I can have 48 hours in between lifting.
Hoping this can promote recovery. 

131023 Squat+Upper
45lbs....1x10
135lbs....1x6
179lbs....1x4
223lbs....1x4
243lbs....1x4
273lbs....1x3
293lbs....1x2
315lbs....1x2
337lbs....1x1
359lbs....1xFAILED WTF!?!?!
223lbs....1x5

Upperbody Stat:
Curl 40lbs ..........................3x10
Bench 60lbs........................3x10
Back Cable Pull 140..............3x10
Cable PushDown 60.............3x10
Shoulder Band 3 Variations...3x10
Fly 10lbs ............................3x10
Seated Cable Back pull 110...3x10
Situp with 30lbs..................3x10

Reason for marking down upper body numbers:
That Brenda Todd dude who is selling funny looking program on Iphone and Android talked about Forced Progression.  He is Fat/Big like a monster... I am not sure if it is Related to FORCED Progression... which basically mean you have to increase by 5-10% weight in every lift in every 3 weeks.  That is one of the reason, why I documented my upper body numbers.... which had not be changed for many many years.... (when i regarding it as conditioning only).

What I meant by Funny apps is, the exercise demonstration is funky, Todd look like he is going to trip himself doing tuck up and frog jump; the cameraman refuse to use tripod, and I can hear him eating/drinking while taking video....  I mean... how can anyone take him seriously... with production like that....

Slipped the ball in once.. but did not record..

Try like 20 more attempt... and this is a miss.. but as close as it get for now.



Video Uploaded:
https://vimeo.com/77374898