Adarq.org

Jumps test/bball training

Bball training for an hour - layups, shooting drills etc.

5 or 6 SVJs - all around 30-31'' (touching ring or a bit over maybe)

5 SLRVJs - all around 33-34'' (getting halfway up my hand, had one good one where my take-off was perfect and was around knuckles)

About as high as last jumps test, but this time I was jumping off a concrete court (I always feel I jump higher on floorboards and turf over concrete). For a reference point a week before I started this journal I could JUST graze this particular rim on a RVJ. So I think what I'm doing is working, slowly but surely getting some gains  

GYM (no track due to foot blister)

Bench: 4x8@185lbs

Concentration curl: 4x6-7@33lbs

Incline fly: 2x12@33lbs

BSS: 4x10-12/leg@2x36lb kettleball

DL Calf raise: 3x15@88lbs

Tricep pulley: 2x15@around 60-70lbs

Bicep pulley: 2x15@same weight

Bball

50-26W, my line: 8pts, 4-9FG, 0-2FT  () couple of steals, assts, rbds...not a bad game but I missed some easy shots, blister was annoying me. Had so much adrenaline before the game, my SVJs were huge, easy 31'', was wrapping my fingers around the rim so maybe even 32'', which would be sick. Gonna vertec test this weekend when I go home (check out home-made vertec page to see it!)

Track

Dynamic warmup

2x30 pogos

4x8/leg - single leg bounds (getting better at explosiveness on this one)

Gym

Bench: 1x7@165lbs, 3x8@187lbs

Squat: 1x10@165lbs, 1x8@275lbs, 1x6@319lbs

Lat pulldown: 4x8-10@132lbs

Iced knees after, nothing major but right's a bit sore from the extended bball activity as of late

Wait, you were able to squat after that volume of sprints, single leg bounds and double leg bounds?

Track

Warm-up

2x40m sprints

...and that's all, started bucketing down with rain so I headed to the gym 

Gym

Shrugs: 6x10-12@2x77lb dumbbells

Preacher curl: 4x8@80lbs

Tricep pulley: 3x10-12@143lbs

Squat: 1x10@165lbs warmup, 3x7@275lbs, 1x6@300lbs (getting it as explosive as possible)

45deg hyper: 2x10@22lbs

Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

That's cool dude, we're both at the same place right now.  Two single leg jumpers, who need 2-3" more.  Let's hope we both get it sooner rather than later.