Adarq.org

So long as you've got the palming down pat, you shouldn't need too much clearance over the rim at all. When you're just starting, palming is by far the most difficult part. I get a foot over the rim and I'm constantly losing my grip on the ball right as I'm about to dunk.

thanks my pine-tree worshiping friend.

last night. court was occupied by a make-up game. also i didn't sleep much on sunday night; i actually ended up taking an ambien around 1:15, which i never do. anyway:

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = ???
SORENESS = none
ACHES/INJURIES = left toe like a motherfucker, left hip tweaked during warm up but no trouble during work sets
FATIGUE = moderate

- warm up

- depth jump x 5,5,5
seemed like every third rep was great and 2/3 sucked. inconsistent coordination.

- MR half tuck x 25,25,25

- squat 5 x 295,295,295
easy, no elbow pain. after the second set one of the oly lifters looked at me, shook his head and said, "that is a perfect squat." 

- lat pull down 10 x 70,80,80

- OHP 5 x 95,95,95
lazy, doing it just to do it

- stretch

left hip is creaky today. i feel like an old person. 

gonna go to the gym tonight, get warm and do some serious SMR and stretching and maybe a little upper body and core work.

You always seem to use very high rep half tucks, is there a reason for that?? It seems to be endurance work.

You're squats are very nice btw...

25/set is the most i've ever done. but yeah, they're for connective tissue conditioning, a la adarq. if you go back a year or two in his log or his youtube channel, you can find videos of him doing hundreds of MR half tucks. i do them way submax, focusing on minimal ground contact time rather than height. it's a way to get in some reactive work without taxing myself as much as with big exercises like RVJ, depth jumps, bounds, etc.

it's funny, i never thought about it before but i'm doing them that way on faith. adarq knows what he's talking about.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = 171.6
SORENESS = none
ACHES/INJURIES = left toe, worst in a long time
FATIGUE = moderate

- warm up

- sprint x 10y,10y

- DSVJ x 3

- DLRVJ x 15
best jumps in a month, most around 32, hung on rim more than ever, had a couple where i got at least part of my palm over the rim. didn't wrap around on those so i'm not 100% sure how high they were but at the very least they're PR ties, so i'm gonna go ahead and say 34"

- squat x 345,345(PR tie),350
failed so hard on the first set: i psyched myself up too much, breathed too hard and ended up seeing double after i put the weight down. got video of that fail and of the 350, and of my weight. 5 pounds ain't much but i've been doing maintenance work at best for months now, so i'm still pretty pleased. 350/171.6=2.04xbw.

THANKS LOOPIE!  

2011 was an okay year. progress has been pretty damn slow although it picked up over the last few months of the year. traveling doesn't help because of the detraining but it wasn't so much after all -- maybe two months total. i'm still at least 2.5-3 inches away from being able to dunk off a lob. but i set some PR's and i'm stronger and can jump higher now than ever in my life.

i'm a bit fat at the moment, probably 11-12% where i've usually been around 9-10%. i can still see my abs but only in the right light. obviously, i'm still not actually fat by any means. when i look at the other people on here with more or less my profile -- not super athletic naturally but dedicated and patient -- it seems like my best course of action is just to get stronger. that means building my squat while continuing to jump frequently to maintain and improve movement efficiency. it also probably means sucking it up and gaining a bit of weight on purpose. if i got up to 180 over the course of the next 2-3 months while pushing my squat on a relatively high-volume routine like smolov junior (hey dreyth!), then cut 5-6 pounds of fat and was walking around at 175 at 10% bf, instead of 170-172 at 11-12%, i could see a big jump, no pun intended.

TLDR version: here's what i'm thinking for the next two months

WEEKS 1-3
Monday: jump + squat 3x5 + upper push 2x8
Wednesday: jump + squat 3x5 + upper pull 2x8
Friday/Saturday jump + squat 3x5 + upper push/pull 2x8

WEEK 4
Monday: jump + squat MSEM x6, squat 2x8 + upper push 2x8
Wednesday: jump + squat MSEM 2x3 + upper pull 2x8
Friday/Saturday: jump + upper push/pull

WEEK 5-7
MWFS: jump (low intensity OR low volume) + Smolov Junior + upper push OR pull 2x8

WEEK 8
Monday: rest
Wednesday: jump test + squat test
Friday/Saturday: jump + squat easy 3x5 + upper push/pull

weeks 1-3 would start easy (squat's gonna be 3x5x260 today) and i'd try to add as steadily as possible throughout. same obviously goes for smolov junior. jumping will probably take a hit, but that's okay if in the long run it's higher. after week 8 i would reevaluate, especially w/r/t any weight/fat gain.

thoughts, anybody? lance? vag? kingflush? dreyth?

first workout of 2012. happy new year, y'all.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

---

BW = 172
SORENESS = hamstrings
ACHES/INJURIES = left toe
FATIGUE = low

- warm up

- one-on-one knockout x12
played to 10 against a friend, got my ass beat. doesn't help that he actually, you know, plays basketball

- jumps x 15
mixed some SLRVJ in there because same friend came out and jumped a bit. he's a single-leg jumper and was amazed at how much higher i get off of two. jumped okay considering legs felt pretty lifeless, mostly around 32.

- MR half tuck x 10(ME),20,20

- squat 5 x 275,275,275

- OHP 8 x 95,85

- stretch

Happy new year and late congrats for the awesome 34'' PR !    

As for the training plan,  looks good and solid for sure. Whatever includes much squatting and jumping will work anyway.
IMO you should give power drills a better chance. Being above 2*BW and rather lean ( fuck you for calling 11% 'fat' ) is strong enough.
On the first phase i would turn one day to 'power day' , better be day 2 , consisting of power cleans/snatches and heavy explosive box squats. That would help your ( lacking? 34 RVJ is low for 2*BW ) RFD and also leave some room for better recovery, resulting awesome jumps at day 3. You would still have 2 more days/week of ME squatting so you could keep driving it up.
Same for 2nd phase. You could do the 2x3 MSEM normally ( full ROM , ME ) and change the 1x6 to 1x8 in a power variation ( speed squats , box squats , explosive halfs , whatever ). Also i would give that 2nd phase some more time, like 2 or 3 weeks.
So after those 2 phases you would have been doing that scheme for 6 or 7 weeks and have a clear idea of how it went. If it worked repeat , if not curse me and proceed to smolov

TLDR version :  i mainly want to see how you will respond to power cleans/snatches and explosive box squats.

Just my 2 broscience cents.

thanks vag! i appreciate the thoughts. the friend i was jumping with the other day had a similar suggestion, as have a bunch of people at the gym over the months and years. maybe i should go for that -- what could be the harm? day 2 (wednesday) is actually a good day to do power snatching because that's when i overlap with the oly lifters at my gym. my power snatch is still a hilarious joke, so there's nowhere to go but up, i suppose.

so...

WEEKS 1-4 (power)
Monday: jump + squat 3x5 + upper push/pull 2x8
Wednesday: jump + power snatch + box squat ?x?+ upper push/pull 2x8
Friday/Saturday jump + squat MSEM 2x3 + upper push/pull 2x8

WEEK 5 (deload and test)
Monday: jump + squat easy 3x5 + upper push/pull 2x8
Wednesday: jump + power snatch + speed squat x8 upper push/pull 2x8
Friday: test

never done any box squatting. any recommendations for sets/reps/loading?

for the record, i wasn't calling 11% "fat." i just meant it relatively. maybe i should have said, "slightly less lean than normal."  i may not have good jumping genes, but i do have good leanness genes.