Adarq.org

12 months per year, 3 month per cycle, and I will have 4 cycles in 2017. 
The key question is. If i am sure i can gain strength with Russian, can I transfer this strength to Jump with a 1.5 month cycle.
I should be able to answer that in Mid Feb. 

russian programs (mostly designed with PEDs) or any decent periodization routine focus on periods of volume-recovery-peaking.. strength numbers at your peak are not as important as muscle mass gained on the volumes - if you want to use strength training as a backbone for explosive training.

build bigger legs and your explosive training will be at another level.

a 405x1 is useless if you can not routinely do 325-345x5 every other day or two. if these 5 reppers are 2xBW, then you've made it. 

fuck yeah scoob. and thanks acole for fixing the embed.

i think scoob got mega-hacked, with ransomware :/ there's a ransomware picture on his wall.

he's messaging me, but i don't even think it's him.

sucks.

Lol adadq.
It is me alright. And those file.. I think is gone. And unrecoverable... Sucks

damn.. sucks man.

Is one of my office girl who got fuxked.
and she insist she never check personal email on company computer.
(which i am not sure about)

the virus is not spreading over the network, only her computer and the USB hd is fuxked for now.
seems like no cure.



as for Training Log.


170303 Completed Week 3 of 2nd Russian Squat 2017
Phase 2 of 2017 started, I am now on 2nd time of Russian Squat program.  Starting next week (4th) weight will be increased, and My lunch Jump session might need to be on hold as the squat itself is too demanding.
I had been jumping on and off during this 3 weeks of Russian, but i am STILL at rim no.1.

I am not able to dunk on this consistently.  I cant blame it on the Russian, since my Non russian 3 weeks have no consistence dunk either.   I nailed 1 dunk today.. and may be one 2 weeks ago.  IT seems that I Plant DEEP in order to jump high.  Which mean LOW ground contact Hi reactive Less knee bend method is still not working no matter how hard or how many attempt i try.

and the approach is stil not smooth, I am able to look at the rim more now days. But the 2 hand drible mini hop into the double leg plant still look funny.

Going lower and driving faster to the plant still to be not working.  Instead.... just focus on the speed of the 1 steps before the double leg plant, while going deeper seems to work.  Will try to keep this in mind ....

what works.. for me.. works for me.... and i dont know why.

3 weeks later.. finishing Russian with new PR, i am suppose to move on the rim 2.    but now i am still screwing around at rim 1.

DARN it.


video:
https://www.facebook.com/kobechau26/posts/10158215138645231?pnref=story

170324 Season 2 Russian Squat Completed
As planned, I am suppose to MASTER rim no.1 before I start my season 2 of Russian Squat. 
Things did not go well.  I am not able to dunk consistence on the low rim 1.  6 weeks pass and I am on to Russian Season 2. while continue to jump on and off thru out the Russian program.

I might be tired from the squat or watever.. but on and off I can dunk on that low rim 1 may be 1 out of 50 times  or 1 out of every 3 visit or so.
Usually is recorded and is the same barely making dribble up dunk in (not slip in).

405lbs (aka 4 plates) was the news 1rm PR for last the Russian Season 1. 
I was able to do 2 set of 2 of the 405lbs with slightly slowed 2nd rep in my Russian Season 2.

As of today  I had just finished my Season 2 with 425lbs 1rm  (NOT meeting parallel  with pause and grind going up)
Still a PR... but i wish i could had done it better.  (my 2nd attempt failed... while i was hoping to do a better job)

Also I feel a flu is starting 2 days before my Final Russian test.   Making the 2nd last light squat session felt heavier then it should (325lbs @ 6x2).  I try my best to recover within 24 hrs by taking 3x hot bath and 2x sauna ... and luckily i recovered in time for this final test.


Now... according to my plan from the beginning of the yr, i should be jumping non stop for the coming 6 weeks.

BUT, I read somewhere about the benefit of Qtr squat being Better for JUMP performance.   
This give me an idea... instead of DROPPing squat competently for this coming 6 weeks,  may be i should continue my Mon Wed Fri 8am session with QTR squat... (this also allow me to keep my KINGS court advantage at my gym with the squat rack lol).

However... the document mentioned about qtr squat actually mentioned the benefit is because people can squat HEAVIER with the qtr...  Honestly, i dont want to go heavy, i want to go light and explosive... so wtf is this qtr thing.  I should be Hang Cleaning/ high pulling Olifting instead....right?

The Justfly book "vertical ignition" is still laying around.. which I was told to read by 2 other jump trainer.
I should read it asap.. since...3 months is gone for 2017..... and Squat number is up. but Jump is not.


as for the Chinese Poster above,
the low rim is located in Chai wan Close to the Train station.

170329 WTF is Quarter Squat

So to maintain kings court advantage, I had decided to return to gym every M W F in the morning, so that other lifter know... I am still around, even though i am not on Russian Squat Program.

In my mind I am thinking i will spent 30 min here doing... may be some high pull explosive olift or just some quarter squat.

So I decided to give Qtr squat a try today and Dam it feel werid.  I purposely look up how to do qtr squat on utube before i start.

#Invalid YouTube Link#

He said... Quad only.. And forget ham glute!???  Wtf... I want to train my Glute for Vertical... I am already a Quad Dom dude from all this parallel squat.


Anyway.. so on I go with the qtr Squat and i have to say it feel werid.

I started Light and doing full squat  and as i enter the 300lbs state, I try to do Quarter squat with Explosive movement.
I tent to mix up 1/8 th squat with Quarter squat.  Often I am not Deep enough... and as i review my video,  it seem I am only doing 1/8th...

So I play around with the depth all the way toward 415lbs, and I decided to do 5x5  Quarter squat..... (i think i end up doing 1/8 for most of the reps.)

as I am Squatting... I focus on my Glute activation... (so i dont understand why the utuber said No glute and all quad...)

When I say weird, what i mean is the lift feel weird. With the added speed , the bar start to bounce on my shoulder...
now having 400lbs bouncing on my shoulder feel dangerous, and when I am fully up... with a locked knee.... I worry about breaking a leg.
(recently Facebook/youtube and even on the news.... show this dude leg pressing 900/1000lbs and broke his leg......)

My back and core.. seems to have issue also, with the 400lbs bouncing... so I think i better take my Belt with me (even in the Off strength season?)

i will continue to give this qtr squat a try and see how things go.

At lunch, I went to Jump/Dunk at rim 2.  I will leave rim 1 for now... (even though i am not consistence with it).
60 min jump session, and none of the jump is good, untill about 50 min mark where I started to fly.
I dipped my who wrist in the rim...  and... in the last 5 min or so I started to go up with balls.. and

ALMOST got 1 dunk.

I have 6 weeks to jump around here untill the next Russian Program.   
I think... I can dunk on this...with in the time limit...
Please.. I am old... but I am not that old... I am improving... still.. I know I am..

if i have time, I will upload some video for record sake.

Pc.
(no time to reread or check spell check for now)