Adarq.org

Week 1 get strong

1) SLEEP - only 5 or 6 hour not that good
2) PHYSICAL STATE-  4/5 mostly recovered from the previous session. Good sign
3) STRETCH/ACTIVE RECOVERY-  good foam roll pre workout and pre bed stretches
4) DIET- 4/5- really clean day grilled chicken, shrimp, salad, kimchi, just ate a few too many calories

Warm up- foam roll and stretches. Played a kid 1 on 1 and did pretty well but kid wasn't good

High pogo jumps 4x5   

Squats 3x5 225 felt good and strong first time squatting in a long while
Squat MEBM- 185lbs X 20. Def rough finisher. See how I respond to it next few sessions and day agree

GHR 3x15 body weight

Pull-ups 9, 8, 8. Deadhang 45 degGoal is to increase greatly as I lose weight
Bench 225x10. Not bad hopefully I maintain while I try to cut. Upper work will mainly be just pull-ups and push-ups
Push-ups 1x50 chest to deck


Solid workout day. Expecting some serious DOMS

whats going on.  3rd reboot of this journal but im getting after it.  Will no long be on a ship by the end of a year and will have much more consistency in my routine. 
I have been a poster off and on for a long time (2010 or before) and a inconsistent progress logger.  I NEED to get back to and defeat all my previous PRS and reach a physical fitness level and athleticism level i have never reached.   I am 28 but when i started vert training (18 or even earlier on the old forums terminal vertical i think or even other ones plus db hammer) i was 175 pounds or so and reached some decent numbers for being 5 10 and a half about 7 6 reach (or maybe 7 7)

Former PRS I wish to beat in the next year
-Weight (which will aid almost every other goal) 175! Prob my biggest struggle. Goal is 2 pounds a week slow and keep most of muscle mass
-Running Vert 34.5  (10 4.5 touch) "weak dunks"
Standing 30 inch
Squat at parallel 345 x 4
BSS 100s for 6-8 reps
Bench Press 315 for 6 reps
Pullups deadhang 18
1.5 mile time 9:24


Former VIDS
http://www.adarq.org/pics-videos-links/some-dunk-attempt-rvjs-and-a-few-threes/?topicseen

Former logs
http://www.adarq.org/quitters-deserters/my-basic-journal/
http://www.adarq.org/progress-journals-experimental-routines/jump-really-high(11-feet)-and-get-really-strongcut/

Thats all history im now 28 and weigh about 208.  I have been working out but pretty much only upper body and started to throw in a little BSS and low volume plyos.  Id say im severly undertrained vertical jump wise.  The best way i believe to move forward is to evaluate where i faltered before and after reflection and reading old logs this is what i come up with:
- consistency- this is number 1 for sure, i worked soemtimes for months sometimes for years somedays for days (ouch ) but never pto ut it all together and stayed true to the game plan. This has to change.
 -Body fat-  I was somewhat lean when i started but never where i needed to be to achieve a great vertical jump.  waist is way too big right now.
- Strength ratio-  I had somewhat strong legs but was not developed to where i needed to be repping big weight kingfish style.  Somewhat tangent to body fat.  when i can rep 405 and BSS with 100s for reps then i can reevaluate..
- Jumping-  I am a slow strong two foot approach jumper.  Its not pretty or refined.  Losing weight will help.  Coming from an untrained state lots of low level jumps and then actual verticals will help
Recovery plus sleep consistency
Pushing the limits-  overtraining is bad.  Not going hard in the paint is unexcusable. 

Secondary
- Mobility (YOGA), flexiblity, focus too much on upper body mass, overthinking

Current Stats
SVJ
RVJ
Bench 275 X   , 225 X
Pullups dead hang-
Squat 275 X xx
Waist 34.5 inches
Weight 208




Diet
Going to rate it 1-5
Lots and lots of veggies and lean meats.  Feel good abou what i eat compared to the junk ive had to eat lately. 

sleep+recovery

non essential although possibly helpful with recovery

things to consider first

Overall diet with emphasis on protein content -- whey if needed although thats only if you dont get enough protein as is

fish oil omega 3

multi vitamin

creatine

pre workout caffeine or other stimulant if needed

has more to do with basketball as a whole and not just the NBA

football players have been squatting and sprinting since the 7th and 8th grade, basketball players might never do a squat until college, if then. Still this is changing and lifting is catching on for basketball.

and everyone from every european country can link their lineage fully back to where they currently reside?

but seriously football and basketball take ALOT of the best athletes.

i just meant your gains, seems like you have been dunking better than ever

know what you mean though. Improving fitness/losing weight does not compliment going hard trying to improve weight room numbers, i am in the same boat.

I mean not saying its bad, just wouldnt pay money for a low level plyo progression program

low level plyos will get you somewhere fast if you are rather untrained..but after that it will more or less be a good way to fire up the old CNS.

short sprints=very underrated