Adarq.org

Training
FS 1x90, 1x100, 4x105 (PR), 4x97.5, 5x90
BS 3x90, 6x97.5, 6x92.5
DBBP 3x22.5, 8x27.5 (PR), 8x25, 10x20
DIPZ 3x15 (PR- b00m!)
JUMPZ 10 SVJ, 5 RVJ (PR - first double hand SVJ dunks)

BW: ?? (I'd say ~76kg or so but I've not been weighing myself)

FS notes:
So here is the thing, at the gym I can only go up in 2.5kg jumps since I don't have my 1/2kg plates from home. So I had to jump to 105 from my 102.5kg PR from last week. I got 4 reps!! I could have ground out an ugly 5th but it's only monday! So i kept a rep in the tanky and will go for it on weds or friday, whichever feels rite. I was surprised because I thought i would be really weak.

Now if you're taking notes you'd realise I have to work super hard to get a 1/2kg pr on front squats. And today I just got a 2.5kg improvement since last week, wtf? I think it's the trap bar dl i did last week. They've beefed up my lower back some, which has helped with my front squat. This tells me what I already suspected, my back is a weak point, i should be trap bar deadlifting over 4 plates with my long ass arms (esp since i've done 170kgx5 with conventional dl a few years bak when i used to dl).
BS notes:
Just putting in the werk. I wanted to go for another set but I thought fuck it i'm gonna save my legs for jumping.

Jump notes:
Got my first double hand SVJ dunks today. Feels good man. I guess i was just too heavy/fatigued last week? I could dunk today even after doing 25 odd squats before hand. Once my fat ass is down to 72kg i'll be jumping much higher... just gotta be faithful to my diet now.

I have video but it was soo  dark i doubt it will work once youtube runs its recompression algorithms over my footage. we'll see if it looks ok i'll update the post.

^ i ran a brightness filter thru the original footage which was too dark. if you watch either video, be sure to put it on 480p setting first because otherwise it pixellates too much.

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I wanted to do weighted chins but the db bp & dipz killed my triceps and i can't do chinups. so note to self, make sure to do them on wednesday.

The dunk attempt SVJ is lower but it doesn't count as the ball in the hands ruins the hands windup and the highest reach at peak. Unless we are talking about kingfish but he is not human anyway.
Let's stick to the 1st SVJ video. Around 30'' is my estimation, and i am arrogant enough to say i am the certified eye-vertec of adarq.org!
Your reach is probably ~99'' in shoes, so wrist at 10' rim is 29''. Now this rim could be a bit lower OR a bit higher , it looks legit compared to your height. Also you won't find gym rims more than 2'' different than 10', you can tell from the first look if they are higher than 10'2'' or lower than 9'10''. So my estimation is 29'', no way lower than 27'', no way higher than 31''.

Made me laugh out loud..   

I'll take 30" thank you very much. I'm hoping when I wrap up this cut and stop being on a caloric deficit (=catabolik state) i'll get a few inches on top of this, and I can then work hard on strength & jumping to get to 36". Yes that might be ambitious but a girl can dream. Actually I'd rather break 4s on my short sprint goal than jump 36" in terms of pure athleticism but they're probably connected - and when i'm athletic enough to do one, i'll probably be close to the otehr and vice versa.

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So into the last day of the first week of the cut. So far so good, only felt hungry ONE time which happened yesterday, and I ate some fruit,  and it went away. Funny how that works, it's like the body said, oh you gave me some fibre and something for the sweet tooth? Good i'm full now, step away from the icecream and cookies, situation normal.

Good job on the squat PR and the 5kg you've lost since the start of the log.

Understood. Thank you vag. I don't use the height above rim because i strongly suspect rim height isn't 10ft. But I should probably measure that sometime just to see what it is exactly. Would be good to get an exact measurement of vertical also but I don't currently have a way to measure it very accurately.

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So I ran the numbers and my vert is coming out as a very modest ~26" (#frames=11) for both SVJ and RVJ. I found this humbling but lets take a look at how the data varies with a table:
#Frames  vertical (inches)
10   21.421762904636918
11   25.920333114610667
12   30.847338582677168
13   36.2027793088364
14   41.98665529308837
So a single frame makes a big difference in the estimate of vertical and there is easily an uncertainty of ±1 frame on the peak frame and the also ±1 frame on the landing one. Which is to say, i may still have a 30" but it's hard to say from this analysis. Suppose if I got my hands on a camera which can take a higher fps than 30 then i'll be able to get a better measurement.

Nice one vag, let me plug in the numbers and see what comes out. I am starting to think it's better to work with time t=t* where t* is the time taken taken to reach the peak rather than total airtime. This is because I can get the exact frame where the peak occurs - which saves having to work out which frame is where one lands which is more subject to error.

The other thing i'm not positive about is - do you take the first frame F_0 when you are airborn? Or when the heel visibly begins to rise? Not sure. Ok i've decided to take the last frame just before I'm visibly airborne. This should be t=0 I think because by the next frame i'm already in the air.

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Nice front squat.

Thank you!

Do you usually dunk on outdoor/concrete courts?

Usually I don't dunk anywhere lol. But the last time I dunked was just before xmas on concrete. Before that time, I dunked on hard-wood but that's going back 6 months or so.

Aside from the ring being higher there could be another reason why it's harder to dunk.

You may well be right. Maybe I jump higher on concrete. The only way to test this is to try on another hardwood floor (the place I usually play basketball when I play) that will confirm whether it's a localised effect of my new gym. But here is the thing. When I weighed like 7-8kg more than I do right now, I could dunk on my old hardwood gym. But now that i'm lighter, stronger and more athletic, I can't dunk at all at this new gym. So that points to the new gym being the anomaly...? Unless my old gym is lower but I doubt that since it's a proper court.

I think your body gets used to jumping on concrete so than when you jump on hardwood it's harder coz your body isn't used to it. That's what I found even though most people say they can jump higher on hardwood (maybe that's another reason why my knees get fuked up- always jumping on concrete).

Maybe you're right. I will try to get to the bottom of this by trying a few more gyms. Thanks for the thoughts. It may well be the surface. Btw your experience mirrors mine - I could never jump properly on concrete because it would mess up my ankle & knees. But now I think it's because I was too heavy then (=84-85kg) and that's why it was bad for me. At 75-76kg my body doesn't mind concrete at all.

Training
FS 1x90, 1x100, 5x102.5 (PR), 4x97.5 (*)
BS 3x90, 2x100, 1x105, 6x95, 6x90
DBBP 5x12.5, 5x22.5, 4x30 (PR), 6x27.5, 8x25
TBDL 3x100, 1x120, 3x140 (PR), 5x100, 5x100
DIPZ 15 (PR), 15, 12
SVJx5, RVJx2

FS notes:
Well finally progressed my front squat fiver. Feels good man. Will repeat until form is good before adding weight (Yes i say this all the time and never do it but this time I simply must!)

The 2nd set (*) was ruined by a dude in the mirror who kept moving around just behind me while speaking loudly to his friend. I dont know if that's his fault or me not being used to it - but it threw me off my game and I just couldn't focus, kept thinking I wanna turn around and let him have a piece of my mind but that came to pass quickly!

BS notes:
Slowly rebuilding back the worksets.

DBBP notes:
So I am hopelessly weak - i can't even clean the 30kg dbs - took a huge effort to get in position, but once I was in, managed 4 very slow ugly reps. I guess I should build up more reps with 27.5kg before going up to 30? Will try that.

Trap bar DL notes:
I'm basically mechanically retarded when it comes to deadlifts. I dont have a clue how to set the bar down? In my head i'm thinking first break slightly at knees, do RDL to bring bar lower. Then bend knees more to put the bar on the ground. Is this correct or should be doing somefink else? i have a video if it will help but i doubt it.

Looking at the video - i'm not satisfied with form. My upper back rounds just before breaking the bar off the ground. This is the reason I don't do conv dls so if it's the same with trap bar maybe it's not quite the panacea i was hoping for ..

My right pec cramped on the 3rd rep so I didn't try for 5 reps. But yea i used 3 plates today on my 2nd time doing these. I want to clean up my form and perfect my set-down before going towards and beyond 180kg.

DIPZ:
Got the 15 reps! Now will try get 3 sets of 15 before adding weight. Exciting stuff. This is the only exercise i can really think of that I feel in my chest.

Jumps:
So i'm 110% sure the rim at this new gym is way higher than regulation. not just a coupla inches but perhaps as much as 3"-5". I can't prove it but here are some reasons -

1. Usually I can grab the net while directly underneath the rim - not at this place, have to get on my heels.
2. It just seems so fucking high lol, even the bottom of the backboard seems a lot higher than i've seen elsewhere
3. I haven't got one single dunk on this rim - not from a lack of trying either

This annoys me. On the other hand, suppose I work up to dunking easily on THIS rim - then a regulation rim ought to be much easier? So in a way it's good? But no, it's frustrating not even being able to land one dunk.. not even at max effort.... grrr...... sucks being unable to dunk again.. thought I had shaken that off for good but no..

I have video of this also, will upload tonight.

Cool thanks, i'll try that out next time!

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Just noticed a kind of tiny rash on my middle finger on the right hand. Ugh, another reason why I dislike gyms - being exposed to ppls nastiness. How do you even prevent something like that? I bet they never clean the dumbell handles. Note to self use the alcohol gel in my gym bag immediately after.

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Waiting to drop into 75s, was 76.55kg this morning. So far so good. Want to get the first week under my belt and tackle the 2nd one.

17-18% isn't acceptable (to me). I'd put my focus on getting that down to 10% first of all. A lot of the time when someone thinks they are 20% they might actually be 30% or something and not know any better. The higher you are in bodyfat the more inaccurate your estimates of your bodyfat tend to be, in my experience. So get that down below 15% asap and to 10% eventually. Then do a sensible bulk while squatting a lot of volume. Get lean, get big, get strong, get athletic - in that order.