Adarq.org

Video as follow:
https://vimeo.com/66710126

Really want to get this right before getting heavy...

I am doing squat to increase strength and hang clean to enhance explosivness.

Can any one give me some feedback or hint of my current Cleaning Form pls...

130518 Plifting club continue (Sat my 4th visit doing heavy weight)

BW at 182lbs
Warn up Squat
bar 1x10

Explosive Reactive Squat
88lbs 1x6
132lbs 1x6
176lbs 1x6
220lbs 1x5 Fast
264lbs 1x3 Fast

Normal Squat
308lbs 1x3 Slow Speed
330lbs 1x1 Normal speed
352lbs 1x1 FEEL OK (Video caped 1.94XBW)
365.2lbs 2x Failed (video capped 2xBW)  http://vimeo.com/66468636


Not to shabby, consider this is only my 4th time returning to squating heavy.... (I was squat light and fast for over half a year at least doing VJM..)
I hope this time around, I can get to 2.5BW...

The Weather is getting Ultimate HOT HOT... vertical Jump training at lunch at outdoor court seems a bit out of reach now days.... I need to figure a way...
Yesterday (Sunday) is my first time in my life not being able to sleep... may be is the milk tea i took during dinner or the 2hrs afternoon nap or the 10:30 morning late wake up...
I Sleep at 2:55am after fixing and tighty up the house.. but are unable to sleep at all... through the night... i end up playing with Facebook and the Web on the phone till 5am...

Got up at 7am and prep to work... Feel like a heavy headed zombie on a monday ...
Messsed up my CNS big time..


Btw, I started playing 3 on 3 with my A league friend, and i have problem recieveing his pass, I notice my Reaction and quickness is seriously below his standard....
may be this is the main reason how come i can not jump also... because i react so slow......

130506 Professional Exam Complete
Unlike the exam in Dec which I failed.   I think i did ok in this one, may be 70%!
Now wait for result.

130507 Back to Powerlifting Club (since office gym is closed)
Pause Squat
45lbs 1x5
110 lbs 1x5
154 lbs 3x5
198 lbs 1x5
220 lbs 2x3

Normal Squat
220 lbs 1x3
264 lbs 1x3
286 lbs 3x3

Practice Hang Clean
89lbs

130511 Weekend Powerlifting club visit
Reactive Squat
45lbs 1x10
89lbs 1x8
111lbs 2x6
133lbs 4x6
177lbs 2x5
221lbs 3x5
265lbs 1x5
331lbs failed

The weather is getting very hot now days... I wonder if I can continue to train at lunch... Jumping and Balling...

130328 Vertical Jump Mast In Season Phs1 W2D3

130410 Vertical Jump Mast In Season Phs1 W3D1
Dead lift at 315lbs 4x4

130412 Vertical Jump Mast In Season Phs1 W3D1
Pause Squat 150lbs
Reactive Squat 160lbs

130411 Upper body Circuit Training

130412 Vertical Jump Mast In Season Phs1 W4D1
Deadlift 325lbs 4x4

Upperbody is dying in pain... is quite stupid lifting my previous weight stat after no doing upper for near a year... now I am in pain...
Just got notified about Interview/Exam on May 7th.  All training is on hold again..
sad... (my exam result for the Dec 4 is just out.. and I bombed it... faxk)

130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1

Just saw a notice: The gym in the office will be shut down from May - Aug
 

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

121228 Vertical Jump Mast In Season W3D1
Deadlift
135lbs x9
225lbs x4
275lbs x2
315lbs 4x4

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

130102 Vertical Jump Mast In Season W3D3
Paused Squat
157lbs 5x3
179lbs 5x3  (working with other at the same time on the rack, VJM said do 145lbs only... dam it)

Reactive Squats
189lbs 2x3 
199lbs 5x3 (working with other at the same time on the rack, VJM said do 150lbs only... dam it)

Plyo Lunge (toe shoes on)
30lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5


130104 Vertical Jump Mast In Season W4D1
Deadlift 
135lbs x5
205lbs x3
321lbs 1x1.5 (not enough warm up.. shxt)
274lbs 1x2
294lbs 2x4 (Target 325lbs 4x4 missed)

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

The following week, I caught a bad flu.... and skipped whole week of vert training.
But Manage to join ball training after 6 days rest, and did a 30 min run the day after.

that's what i did with mine, except i bought the identical fila version for $25.  after i wore them i came to my senses.

$25 Fila... Good decision on the glove Mod.
A decent Glove may cost more than $30

What do u guys about doing plyometric in toe shoes?

i had seen people doing deadlift with toe shoes and also read the some people like to squat barefooted.

the Adiprue trainer (toe shoe) Product video also show a guy jumping on to a box with the toe shoes.

I mean jumping on to higher object have no impact, and it is what Addi show in their video.

Some toe shoes reviewer said they had bad experience with it for plyometric (with other activity, they love the shoes)


What do u guys think? Had any one try doing plyo jump, shock landing, depth jump with toe shoes?