Adarq.org

120105 Back to work and Gym
Depth Drop alternate with Squat
Depth Drop:
30" 4x4
Squat:
115lbs 1x4
135lbs 1x4
157lbs 1x4
271lbs 1x4
320lbs 1x3 (3rd round lean foward)
332lbs 1x2
385lbs  Failed 2.14BW

120106 Upper Body
3 Round trip circuit, with Lower ab, Upper ab and reverse situp

121021 Hong Kong Challenge Completed

So I spent 5 days last week representing my company to compete in this Extreme Outbound Brain Test game.
Very demanding in both physically and mentally. Every day requires about 3-5 hours of running around in urban or mountain area.
And because I am the team captain, I need to attend 2 hours or so briefing session daily.  The food is good, buffet breakfast and Dinner daily.

Not much time is available for sleeping and every game require a lot of brain juice for strategy planning with limited time, and physically endurance come next.  In my team, there are pal from India, China, and a few local dude. 

At the end we come 4th from the last spot out of 22 teams, I am a bit disappointed. However I had learnt quite a bit, and as a team captain/leader, this experience truly can give me confident in my future development. 

Ok, so that is done deal.  Probably due to those good hotel buffet, my weight is still around 180lbs ( the lowest was 176 before the event).  But when I look at my Leg, my quad and calf are so much more defined from before, or may be it is just because of the darker color skin tone due to hiking all day long under the sun.

2 more missions in life coming up: 
- Nov 10th, suppose to be Dunk dead line for my little girl birthday.  (Self Goal in life)
- Within this 3 weeks, Engineer EXAM. (Main Goal for me and my family)

I think clearly, the engineer exam should be more important then slam-dunk...
I have 2 more weeks of holiday...
(I might not be going back to the gym or the court during this time.... but I must not waste any time during this important moment in my life.)

Seriously, I can not waste anymore time. This holiday is not meant for relaxing.

121009 Back from long break.
Long weekend holiday and almost took the Whole week off from training
I could not remember the last time i attempt some serious training.. it might be a week and half ago...

So... i think I had rest enough for the pass 7 days or more... but quality of sleep is some up and down.

Will go to practice jumping at lunch today.

Jump Practice at lunch:
Stand still leap, and 3 step approach - 1x4 (may be due to good rest, seems to got higher)
w/ red resistance cable - 1x4 (still manage to tip the rim)
w/ blue resistance  cable - 1x4 (a little harder... )
w/ 2 blue resistance cable - 1x4 (2 inch below the rim)
w/ red resistance cable - 1x4 (feel much easier)
no cable - feel light, got higher, reach max vert similar to 4 months ago...

Initial Test ok, lets hope it will work,  I will preform jump training every 2nd day now...

I mean, doing depth drop or jump with the Bend on.... (may be on  a less high service..)
Isn't that an Over load of G force?

Quote from: scoobychau on September 27, 2012, 01:32:17 am

Jackw mentioned a few time saying, it have the benefit of added resistance for your jump, without the extra load harming ur joint during landing.

on the other hand, the band force u to go down faster, increase ur counter movement speed, doesn't that yield extra load during the landing phase?

um, i am not sure..

nope.. lifeline power jumper would be much less intense.

landing from increasing altitude places far more force on your joints/muscle/body than bands can offer (once you're back on the ground)..

there's a pretty big difference for sure.

not sure though, how a vertimax would compare to a landing.. because a vertimax's bands are still anchored to the ground and it's pulling you down 'faster than gravity can accelerate you'.. not sure if they would equal out, probably would somewhat.

peace

[/quote]

Natural GHRs that you're doing them destroy my knees/ligaments etc ... did them yesterday, it wasn't a very smart thing to do.

Notice I had a big pillow folded on my knee, it is not painful with using that...
So the way I am doing does not involve Glute.
I should not do it often then eh?

http://m.youtube.com/#/watch?feature=share&v=_CbltipuUQI&desktop_uri=%2Fwatch%3Fv%3D_CbltipuUQI%26feature%3Dshare

He only take three steps from 3 pt line...
One big step, than plant 2 step and dunk!

120926 Nice Weather Lunch Jump Session
Found out my best jump come from a 3 step approach.  First a right step, then quick a LR planted jump.

Doesn't matter how fast or how many step my run up come from... the height is more or less the same.  but the 3 step approch get the most height...
I now wonder if i should just keep on practicing the 3 step approach and hope to gain more height... there were a few attempt where I am able to reach my max vert which I got back in April 2012...

 At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

In my opinion, you can set up a much better routine than that.  You're adding weight in your warm up sets by too small increments.  Pick a target working weight, and do a 3x5, 3x8, 5x5, 8x5 or whatever you wanna do with that weight.  

My squat warm-up style was what I lernt from my previous powerlifting local team.  I am not sure if it is the best method, but that is how they train us.
I thought increase each set by 40lbs is quite a bit already.  But I understand what u mean, Kingfish was trying to tell me the similar thing. Work up to working set and Smash it with 40 reps...

I guess some day I should do high rep routine, and some day i should to 1rm attempt.  Thanks for your comment D4.

120924 Squat in a Hurry before birthday dinner gathering
Depth Drop and Jump Alternation
Drop 26"  1x4
Jump 22" 1x4
Drop 30"  3x4
Jump 26" 3x4

Squat
45lbs.....1x5
135lbs.....1x5
175lbs.....1x5
225lbs.....1x5
269lbs.....1x4
295lbs.....1x3
317lbs.....1x3
352lbs.....1x1/5 (failed 2nd rep)

Dinner with Rep eye steak and small piece of grilled salmon with small baked potato and lobster creamy soup... feel fat.

120925 Lunch Jump Patrice
Vertical show No improvement... probably still tire from yesterday..
Jump and shoot ball.... eat McDonald grilled chicken salad.
Afternoon snack... half cup of McDonald sundae.. fatty...