Adarq.org

cool!! very curious to see how it goes..

pc!

160902 Resuming carb and Squat number is getting better
Replaced phone so all training Log from phone should be saved on here... I just found out my very first lifting log on my phjone is 2014 dec.... so OMG... talk about all those data.

Any how since i resumed carb. my weight is getting back up from low 170 to high 170 and getting stable at 180 I feel.

As for my squat,
I am doing 315lbs x4 for a few set and my save 1rm grinding is about 365lbs.  So more or less at 2xBW...
but Like the brother suggested here.. I should aim to get 400lbs...  now that i am eating.

Raining season is passing by but still rain alot.
Every week i will have 1 olifting fast pull session as well as 1 squat session (both are about 30 min to 40 min long)
and for the pass 4 weeks or so, I did HIIT x100m sprint once a week followed by all you can eat sushi.  (Protein and carb loading)

NOT enough Jump session remain an issue.... RAINing every 2nd day at lunch is a pain ...

Leg is constantly sore, And the HIIT sprint some time take up to 3 days and the soreness still exist...

I did try to have a jump/dunk session once a week... some time even with wet floor... i just try to lob the ball without jump..for practice purpose.  and walk under the rim to preform some stationary jump.

Summer will soon be gone... rain will go away.
so does my youth..

Is always nice to know Adarq is watching where I am going.. Thanks for the suggestion. And that video... u shared is a nice demonstration of how to do a lob indeed.

I always wonder, how come they does not need a fast run up to get that high.  Often i see people being super fast going into the plant.

but i also seesome people... just doesn't need to attack the plant as hard.. (like in the video u show)

160909 Stop rain but still wet

I got sick... again.. and muscle pain break lose.  ALl the 745 am session is gone, for a few days, I woke up and saw the dry floor.. but went back to sleeping, thinking i can just jump at lunch.  But for 3 days in a row, it started to rain before lunch and ... jumping seems impossible.

Today however,  It was raining bad, but at lunch time.. the rain stopped, and the floor is wet.   I decided... to... Go and preform 25 stand still leap at lunch.

And took the time to edit the following video:

Rim Measurement, Drunk attempt at rim no. 2 and some self lob practice.
https://www.youtube.com/watch?v=5HGTFJutEzY
<a href="http://www.youtube.com/watch?v=5HGTFJutEzY" target="_blank">http://www.youtube.com/watch?v=5HGTFJutEzY</a>

160914 Squat 2 days in a row
Some update on the squat stat.
45 45 45 (3 big plates = 315lbs) seems to be a pcs of cake now, I can do it easily for 3 reps and probably can do more.

And I can do rep of 45 45 45 25 (365lbs) with slightly slower speed (not grinding)

However, 45 45 45 35 (385lbs) is still a miss, Not able to do it...even if i try to grind it up.  Guess it is a good thing, grinding is not consider a good rep anyway.

Facebook showed a memory of mine 3 yrs ago. where I attempting 400lbs and failed. 
I guess I never improved my 1 rep max all this year... when I focusing on lighter weight/faster speed.

any way, I think.. i will be breaking the 400lbs record.... soon.  in a few weeks time i hope.

Some time, i squat 2 days in a row when I got a  chance.  Knowing that Kingfish/Vag  and them are probably squatting day and night...


PS. I had practice some more lobbing during lunch jump at rim session.  Still a noob, but at least i am starting to do it now.

i love that picture... i assume it's from a lob? you're going to catch some serious dunks once you get good at lobbing.. and even if you don't get "good", even if you are just "ok", you get occasional perfect throws with lobs and that'll be the one you get to crush.

nice.   

160927 Grinded a 385lbs
Last Sat did a Squat Session (with 4x5 at 3 big plat)
Last Sunday did a Olifting to Squat Session
Monday did a Jump/Dunk attempt Session
Tuesday Squat Session (Today)

This Morning, I had a 45 min Squat Session working toward 1RM and I grinded up a 385lbs.   I grinded the 385lbs 2 weeks ago... So I guess i am not improving.


attempting to dunk on rim2  is closer and closer (but i was already close before).  So not really any improvement.

Still attempting to lob to myself once in a while, Discussed with a fellow dunker on fb, and he suggested me to get a RUBBER ball, which i have.   the purpose of the rubber ball is it will bounce better for a self lob pass.

My current ball is leaking air, and I need to pump it every session, resulting in inconsistency.  Lets hope the rubber ball can give me some changes.


Eating more carb... but still no where close to squating 400lbs multiple reps... that will short terms goal!!!

160810 Sum up this week

Not much going on this week, squat state up and down with no improvement. if fact it go back a little
Jump training twice a week, no improvement.  the 2nd session I went and left my shoes in my office so I did no step jump again in my rubber croc like shoes.

Squated this morning, 30 min session and failed out at (45 45 45 25), guess it is a bad days.

Quad is always sore.. may be those stand still leap session is too demanding.

I got stuck in traffic jam yesterday for an hour, and I can feel my quad acting up, I massage and rub the top of my knee cap for like 30 min... and make me wonder.... Why is my Quad so sore....how come my hamgstring or my glute have no issue.

And this morning, when I squat, I can feel my quad is tight and sore... (even though i did stretching and form roll on it yesterday night )

now I wonder..  knowing i am always Quad dominated, am I not using my glute at all? It is not sore at all...
The last time my ham and glute being sore was from this crazy HIIT Sprint...

Does this mean, my Squat training or Jump training is never using my Glute?

Now i know exercise like Good morning or Deadlift or even seated leg press (with foot resting higher) can TARGET the glute well; how about jump training?
may be... I should try to Jump with my glute only... Teach my body to use the glute...
may be.. this will wake up some unused muscle group!?

let me post this in the other session and hope to get a better answer.

<a href="http://www.youtube.com/watch?v=pLn543Xm2EA" target="_blank">http://www.youtube.com/watch?v=pLn543Xm2EA</a>

the last few min... hit my jackpot....

QUAD only = poor jump

Felt the glute and post chain = good jump

161013 Rain as i Walk out of my building
So i went to lunch upper circuit training instead. 
Forgot to bring my ID with me.. and that dude at the counter refuse to accept my other ID card.  So what i do? i just walk straight in pass the gate... people remember my face with my frequent visit and did not brother to ask...
End up skipping the shoulders work due to lack of time. (Fly and front raise dumbell skipped)


161014 Jump Dunk after resting a few day
Feel slightly better, and went to rim 4 (the highest among the 4)
Stand still Jump x5
1 step jump x5
2 step jump x 5 
Lot of clean grab  (during rest between rep, did alot of body weight squat with GLUTE flexing, did not preform full run up)

Walk back to Rim 1 (the lowest one)
attempt to dunk  with ball and dribble.  Slip in a few... rim out alot, never a clean dunk.. -,-

161014 Friday Morning session
Some moron is doing bar bell arm curl on the squat rack for 20 min..
So while waiting, I just did Hipull from Bar to 35lbs each side.  focusing on GLUTE Flex.. in all my hipull
Went to the rack with 45lbs each side and squat all the way toward 45 45 45
Wrap up with 45 45 45 25 x3 x2.5  (failed)

did not eat breakfast or Creatine before lift.

4 big plates squat is still far from me...


Stay positive, and got to force myself to sleep early.


161014 Lunch Jump session
Weather is nice, Autumn is here, not as hot and less humid.
With the Glute/Pchain activation along wiht dorxi flex and 2nd step ball of feet in mind.
5 x stand still leap
5 x 1 step
5 x 2 step
5 x full up

for the no step, 1 and even  2 steps. when I focus in the Glute and Pchain  activation, I do notice i need to jump more Upright with a sit back feeling.
Any slight SHIFT of weight to fwd and it will back to my original QUAD Load jump feeling. I get similar height regardless of which style I jump...
and much like before, i did the body weight glute flex squat during rest, along of many self pass lob in between each jump.

I would say this slight shift of weight will take some time to adapt.  Also the need to jump more upright mean that my body have to sit back more and lean much less fwd (the upperbody). This is quite new to me. 

And on to the full run up... I just can not preform the glute/pchain/sit back jump... all the full run up seems to be the same as before...
This should take some practice. 

No dunk attempt at rim 1 today.
But i did jump at rim 3 and rim 4 (some one is at rim 3 for the first 30 min).  I feel that does not matter which rim hieght... my body always adjust so i can always GRAB the rim.. not OVER it  ...wtf...  (this remind me of what i use to say to my brother, does not matter if the exam is hard or easy, u always manage to get 60%... not higher nor lower.... talk about effort)

shxt...

Now.. changing jump style may be a BAD thing, people will said.. Do not mimic other as every one is different.  So i am not sure where i am going with this... will find out....

Stay focus in jump when i am jumping. 
stay focus in Squat when i am squatting.