Adarq.org

week 34
adarq week 6 day 2: wed

AD warmup
fast jog warmup

10 yard sprints x 5
20 yard sprints x 4

broad jumps
about 10~15

dun really know yards, so each sprint was abt 15m for the 10yard, and 20 odd metres for the 20 yards.

for the broad jumps, every jump was 2.5~2.6m. best jump was 2.65~2.7 abt 3 times.

im feeling good right now. nothing aching anywhere in fact! if i really stretch out my arms, the  sides of the chest still a tad sore, but nothing major like previous times. couldnt rep out as much on those dips and pullups ytd tho.

ytd on those squats was a different story haha. a few reps i didnt quite manage to explode up.

don't feel sore or anything now, but ytd i felt my hips tho. muscles all feel fine. wonder if im doing somethin stupid, like not loading or using the muscles properly to lift the weights.

i think partially why i havent seen much gains in my vert is due to the fact that despite all the work i put in inside the weights room, i hardly actually ever go out and do the actual jumping. hhahaha! sure hope things change, and i hope i'll be able to dunk off a lob, on that lower rim this weekend, or 2 weeks later, when the last game of the season is.

after that, it'd be another month or so before the next one starts, so i'll be needing ur help once again adarq!  

week 34
adarq week 6: monday

AD warmup
prehab

Depth
18" x 10
24" x 10
18" x 10

REA squats
3 x 3 x 75kg

Squats
6 singles x 120
6 singles x 125

Bench
5 x 60, 70, 80, 90, 80

Seated rows
5 x 30, 40, 50, 60, 70, 70, 70

Pullups
18, 13

Dips
25, 20

Back extensions
25, 25

adarq! sorry man, but could u post this week's workouts in 8 hours' time??

week 33
adarq week 5

active warmup

prehab
shoulders, glutes, cobras
2 x 10

REA squats
5 x 3 x 70kg

Squats
2 x 8 singles x 112kg

pullups
24, 15

dips
35, 25

back extensions
22, 25

raised planks
1:00, 1:30

leg raises
15

heh! it is monday morning over here in singapore... am at work now, hitting the gym in abt 8 hours time :p

league games are at 2 different courts. at the one where i got my vid, that was the court with the higher rim.

best so far was abit of palm, only once tho, a few weeks ago.

yesterday, was at the court with the lower rim, think my best there, was all my fingers, though that was sometime back... seldom have games scheduled there.

but... i got almost the entire palm over! heh heh, i dunno what the actual vert is, but i think its abit of a pr.

still felt like i could maybe get higher, but i tried for a few more times, but couldnt get anythin done. my runup and gathering needs some work, i had the feeling i couldnt generate all my power into the jump properly. also, i couldnt really go vertically/vertically, i was always kinda reaching for the rim, not like the jumps u filmed, where u always seemed to plant perfectly and go straight up.

oooh, nice, thanks! gonna try that...

but that's just to alleviate the pain right? no way to cure watever the problem is?
didnt know u can stretch ur big toe, how in the world does one do that?