Adarq.org

New log time. Been contemplating this for a bit. Fresh start and all. Really though I've been faffing about for a while now and think a new log without the clutter of the previous one will help me focus. One main goal for this log is to have a recorded 40" vert by my 40th birthday which is in roughly 349 days. My most recently recorded vert test was 32" in mid April this year off the back of maybe 4 weeks of consistent training. Weighing in at 90-91 at the time. I'm not sure I can add 8" in 12 months but I can certainly try. All training will be focused on this one goal.

The following is a checklist of items I think I need to tick off in order to reach the goal:
- bw of 85kgs- I have at least 6-7kgs of fat I can lose. Want to be no more than 8%.
- consistent jumping practice- practice that skill
- Loose calves, quads and hip flexors- these have been tight for years. Like decades.
- Have elite core strength- this is the one area I've never trained. I've had decent squatting and deadlifting strength. Never had good or decent core/hip flexor strength. This could be a huge missing link for me.

hell yes! go get it.

Awesome goal mate. I actually think you have a good chance of getting it if you have some clear air to train hard.

06/06/19

5am training
bw - ? batteries flat in scales (may not be a bad thing for a bit)- down a bit based on the mirror eye test.

Calf Stretch- 2 mins per side

Heavy Sled- 3 x 20m
Split Squat (front foot elevated 2")- bw x 10, +12 x 10, +16 x 10
Seated GM- +10 x 10, 20 x 10, 30 x 10

SL Calf Raise- +10 x 10, 20 x 10
Low cable pull in (cable attached to feet lying down)- 40lbs x 10, 10

Full Rom Dips- bw x 4, 4
DB Ext Rotation- 5kg x 10, 10

Stretches x 2min each
90:90, butterfly, seated pancake

I'm taking things slowly. Had some right knee pain so elevated the split squats. Pain completely gone on 3rd set which was great. Time to build these back up. Seated GM isn't great at the moment so may switch these up for something that doesn't aggravate my back. Maybe DB horse squats, idk. All in all a good training sesh.

nice to the no-alcohol part.

no sugar meaning like, no fruit or no junk?

not a fan of the no-sugar from fruit etc, but sugar too often is def a problem. going like 6+ hours between sugar ingests seems ok in my experience. if i ingest it every few hours, it def wrecks my endurance eventually. need to space it out more, otherwise my body starts to demand it too much & I feel more weak.

16/06/19

Ball game. Only had 4 players SMH. Only lost by 4 in the end and had a pretty decent game. 13 points. Lots of rebounds. 2 blocks. One where I sent the ball back over his head and out over the sideline on the full from under the rim lol. Other team had some solid players too. One reminded me of a younger version of myself except he could shoot the 3 ball. He also dunked on a fast break. Baby dunk but a dunk all the same. I got to actively work on my game too. Took a couple of outside shots, worked a couple of nice post moves, threw a Euro step in on a fast break. All stuff I normally would struggle to do. Still too heavy/unfit to dunk but getting there.

17/06/19

A) Plantar Fascia Stretch- DND due to corked calf
B) Tibialis Stretch- DND due to sprained ankle

C1) Reverse Sled Drag- 120m x 3- tank on setting 3 plus 150kg
C2) Poliquin Step Up- sets of 20 @ 20, 30, 40
C3) Jefferson Curl- sets of 5 @ 12, 15, 20 - hammies felt horrible

D1) Tibialis Raise- bw x 20, 20, 20
D2) ATG Leg Raise- bw x 10, 10, 10

E1) 45-Degree ATG Incline Dumbbell Press- sets of 10 with 10s, 12.5s, 15s
E2) Face Pull- sets of 10 with 30lbs, 35lbs, 40lbs

F) 90:90 > Pigeon Progression- 2 mins per side
G) Couch Stretch- 2 x 60s

19/06/19
Ball game at 8.45 tonight too.

dunk on somebody.

or have a great game.

or both.

Ball game last night was alright. Got there 5 mins late due to work so no warm up and straight into it. Stadium was colder inside than outside which was rough given it was only about 7 degrees outside. Played ok though. Reffing was shit as usual but we got some nice plays in. Working on a high pick and roll which the other team never seems to know how to defend. Body felt ok. Not great but not bad either.

Stretching today and will train again tomorrow morning.