Adarq.org

Over 1 month with no update... but i kept my record:

110829 Vert Training
 Hang Clean with Depth jump alternation
135lbs 1x3
155lbs 1x3
175lbs 1x3
185lbs 1x2.5
205lbs 2x0.5

Depth jump with 1 step above knee height (alterbated with hang clean)
4x3

Squat
185lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
265lbs 1x3
285lbs 1x3
305lbs 1x3
325lbs 1x3

Legcurl
60 3x8

Calfraise
203 1x20
203 1x17
203 1x20

110914 Vert Training
 Hang Clean with Depth jump alternation
65lbs 1x8
135lbs 1x3
146lbs 1x3
166lbs 2x3
176lbs 1x3
187lbs 1x3, 1x1.5, 1x1

Depthdrop
1x4
Depth jump with 1 step above knee height
4x3

Squat
188lbs 1x3
205lbs 1x3
255lbs 1x3
277lbs 1x3

Legcurl
60 3x8

Calfraise
158 3x20

110919 Vert Training
Calfraise
192 3x20

Legcurl
60 3x8

Depthdrop then Depthjump
3x3

Squat rack is occupided
Squat with machine
192 1x9
2031x9
215 1x9

Hang Clean
45lbs 1x8
115lbs 1x4
135lbs 1x4
155lbs 1x3
165lbs 1x3
175lbs 1x2.5
215lbs failed

110921 Vert Training
 Hang Clean with Depth jump alternation
135lbs 1x3
155lbs 1x3
166lbs 1x3
177lbs 1x3
187lbs 1x3
197lbs 1x3
207lbs 1x1.5, 1x1

Depth jump with 1 step above knee height
4x3

Squat
205lbs 1x3
225lbs 1x3
245lbs 1x3
275lbs 1x3
301lbs 1x3

Legcurl
70 3x8

Calfraise
203 3x20


110930 Vert Training
Compelted Upperbody work out (i missed this.. had not been doing it for months)

Hang Clean with Depth jump alternation
95lbs 1x3
115lbs 1x3
135lbs 1x3
155lbs 1x3
165lbs 1x3
195lbs 1x1


Depth jump with 1 step above knee height
3x3

Squat
195lbs 1x3
215lbs 1x3
235lbs 1x3
255lbs 1x3 easy ..

Legcurl
skipped

Calfraise
skipped


Baby is Due in a month or so, hired a maid, and so busy with preparation.... not much time to go to gym...
But my weight vest arrived.  It come with emty pocket, i need to think of some Heavy stuff to fill in those sand bag.

110822 Vert Training
Hang Clean with Depth jump alternation
115lbs 1x3
135lbs 1x3
165lbs 1x3
175lbs 1x3
185lbs 1x3
199lbs 1x1.5

Squat
199lbs 1x3
225lbs 1x3
245lbs 1x3
265lbs 1x3
279lbs 1x3
289lbs 1x3

Depth jump with 1 step above knee height
4x4

Legcurl
60 3x8

Calfraise
191 1x20
203 1x20
215 1x20

110815 Vert Training after Skipped a week
Hang Clean with Depth jump alternation
135lbs 1x3
146lbs 1x3
168lbs 1x3
178lbs 1x1.5, 1 , 1,1

Depth jump with 1 step above knee height
4x4

Legcurl
50 1x8
60 2x8

Hang CLean
179lbs 1x1

Squat
205lbs 1x3
225lbs 1x3
255lbs 1x3
295lbs 1x3 Easy
345lbs 1x1 ok
355lbs 1x1 Slow
225lbs 1x4

Calfraise
100 1x20
140 1x20
180 1x20

110801 Vert Training after Singapore holiday

Hang Clean with Depth jump alternation
135lbs 1x3
145lbs 1x3
155lbs 1x3
175lbs 1x3
199lbs 1x2 both failed
189lbs 1x1 barely made it

Depth jump with 1 step above knee height
4x3

Squat
179lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
275lbs 1x3 slowing down
295lbs 1x3 Try to go fast but failed
225lbs 1x1
135lbs 1x5

Reversehyper (suggested from Adarq, Keep the leg stright all the way to the top)
50lbs 3x8

Legcurl
60 3x8

Calfraise
30lbs 3x10

http://www.vimeo.com/27107627

can any one give me some suggestion on how to change my form?

Good god,
i was away for a week, been on vacation ... without internet access.

Came back and see all these replies which I really appreciate.

This thing about me, I am always wanting to learn and constructive feedback is always welcome.

I did read every single post on here, and try to understand what everyone is trying to tell me.

Here is some quick info about myself however:

FAT:
19% Body fat radio, Adarq is right. but is Hard to cut it down being a office boy...

Strength:
I currently hold the local city squat record with 83kg squatting 210kg (geared up); I am not sure why people keep saying my strength is not enough. The low 300lbs squat is because I am trying to train my CNS, and every time I squat, i try to go up explosively.  And like Adarq said, if I start to Grind up, I stop.  and it is at 300lbs, I feel like i am slowing down so I stop.  Are u guys telling me to preform explosive lift with 300lbs on my back as a goal? (if that is what I need, i will set that as a goal)

Technique:
No doubt my technique is bad.  I had been doing Depth jump and Hang clean alternatively prior to my squat in every lift session.  So pretty much all the major lift is explosive related in the gym.  In fact, there are time where i feel like i am using my TENDON in my depth jump every now and then (it is rare, but i can definitely feel it when i used it.)
However, I am not able to use any tendon(reactive power) in my jump, i feel like i can depth jump higher then my so call running jump.   Is clearly i am not able to accelerate, stop on a penny, redirect my hori force upward, can not control without technique.  I will try to fix it with more jump session like pal point out here.

Routine Issue:
Adarq said i am always changing my routine which i do not agree to certain extend.  I follow a routine usually for at least 3 months if i am not mistaken.  May be that is consider a short period? correct me if i am wrong please.
New to me is the  following; I had been talking to a few bud on IRC chat room from adarq site who suggested a few exercises to add in my routine.  
Beside the usual: Hang clean/Depth Jump, Squat, Reverse Hyper
Added: Calf Raise, and Leg Curl.  (i was told that I might be good at squat, but my other muscle is relative weak... which might limit my overall performance...)

In short,  Like most of u had said, as my jump technique is shxt, just head out and jump more! 1x a week is not enough!!!


Extra, I came across this link from some bud on utube, spent a good 15 min on it and many of his stuff is new to me.  He suggest jumping like a 100m Runner, with Tapping Feet, Chest Up high, and not much of a knee bend.  (his two step approach train seems interesting also....)
I am not sure how effective it is, I will probably give this a try in my next jump session.  
http://jumpingtechnique.com/instantinches/
At last. I want to thanks for every one who took the time to get involve in this post.  

Strength up, Reactive Power up, Vertical stay...
Pay attention at the bonus footage in the middle of the video!

A Split sec Wedgie Moment captured.  

http://www.youtube.com/watch?v=X8f3E5o7u1w



P.S. http://www.urbandictionary.com/define.php?term=wedgie


updated with HD version....

110705 Vert Training with Basketball Team training = over train?

I finaly dismissed my 3 years old basketball team, I am no longer a team owner... Idecide to join some old fashion basketball club/team and learn how to play from some ExA1 league player.
To save time, and thinking that Basketball team training wont be tough.. I decide to do both on the same day.. which is a bad idea.

Vert Training (in gym after work for 1 hour)
Hang Clean with depth jump alternation
67lbs 1x4
146lbs 2x3 bad catch
156lbs 1x3
166lbs 1x3
176lbs 1x3
Djump 4x3

Squat
135lbs 1x3
185lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
275lbs 1x3
306lbs 1x3

Reverse Hyper Ex
Skipped

Calfraise With Machine
180 1x20
192 2x20

~1 hour MTR Train to court with 2 mcdonald burgers~

Basketball training (2.5 hours)
Happy feet training: baseline foulline, halfcourt
Defencesive stand: 7 rounds, around fullcourt
5 dribble lay up: 10 rounds, full court
Cross Leg foot work: 7 rounds, Cross fullcourt
3 person half court passing: around the half court finish with layup.  (this is new to me)

Personal Training:
10lb medicine ball: Drop Step, jump with ball hit board x5 . finish with shooting, 10 set.
Shoot under the rim with hand  hitting board: Finish untill 10 baskets with slap
lay up: 1 dribble 2 step, 2 hand layup, 2 dribble back to 3pts line, restart without pick up ball.

Conclude with 3 games full court plaing center.


I think this is consider overtrained... bad for vertical isn't it?