Adarq.org

nice nice... thanks alot andrew, if i ever get to dunking the only reason would be your help!

after reading thru jack's articles at his site, it looked like i am severely lacking in the power and rfd section haha... which i suppose is kinda true, if my 2 step walkin VJ and running VJ has less than 4 inches between them.. or maybe severe lack in technique.

either way, more work to be done, lets go lets go!

ah.. i see that its very little weight work, mixed with more actual jumping...
is it a must to have them in the same workout?

the reason why im askin this is cos the courts at the gym i go to, they're always kinda packed.
and there's a court just 5 mins away from my place, so if we could split them into weights day, and court days, it'd be easier.

but if there's a reason why u plan them like that, i'll definitely try to work things out, mayb get to the gym earlier or something.

you'd have to explain some of the terms there im afraid man...

whats a 1-step lead in RVJ?
what core exercises do u recommend? i normally dun concentrate too much on these, i just slap on a few sets at the end of each workout if i still have any energy left..

jumping for PRs... i could do that during warmups... but there isnt much time to be honest, each weekend 3 games are planned back to back.

as for feelin fresh or not on sunday after the game... that'd depend on how tough the week's work was. if both weight sessions tire me out, and i dun recover in time, i go to the game on sat at less than 100%, then sunday i dun really remember how i feel, i was always just anticipating the next workout. but i'd imagine i dun feel any much worse...

week 28
REAs
4 x 50, 60, 70

Squats
3 x 90, 100, 110, 120, 125, 130
8 x 100

Hang Cleans
4 x 50, 50

OHP
8 x 30, 35
4 x 40, 45, 40
8 x 35, 30

DB lunges
5 x 28, 28, 28, 28,

Back extension
10kg x 10, 10, 10, 10

Hanging leg raises
4 x 10

rebounding quick lunges
3 x 10

supersetted with

pullups
3 x 10

good numbers on those BSS man, i could never do them very well..

sounds like it tho! if so, then wat does it mean?

week 27
REAs
4 x 40, 60, 70

Squats
4 x 90, 100, 110
120, 120, 120, 120, 120, 120

fucking winded... took quite abit of gas outta me, those squats.
mayb not used to sets of 4 yet.

Bench
6 x 50
4 x 60
3 x 70, 80, 90, 80, 85
6 x 70
15 x 60

DB lunges
6 x 28, 28, 28, 28kg

Pullups
4 x 10

hanging leg raises
2 x 10

grip was killing me, couldnt do more.

ankle hops
3 x 5

some pics, from abt a month or so ago. roughly same weight now.