Adarq.org

what d4 said. going for supra-max singles every workout is fucking stupid.

  Why are you guys encouraging him to do supra max single work every session?

LOL, exactly what I was thinking:

Scooby: "Hmm, this method seem to be ridicule by members of adarq.org. Maybe I will try it for 2 months and see if it help."

I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least. 

Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress. 

121112 Lunch Jump Patrice
Last week Lunch Jump practice was good.  I had gotten better in running approx;
Starting from 3pts line, Big left step followed by a right long step, and finally plant LR right above the top of the no-charge semicircles. 
Although the max height had not increase by much, but I do feel like I am getting smother.
I attempt to jump in that fashion during last Friday ball training, and I did get similar decent result.

Today Lunch Jump session is not as good, I am not sure what is wrong, may be the weather is a bit chilly, or may be I did not sleep well enough... I just couldn't felt the same hyped up feeling from last week.   

Baby birthday/ Dunk Deadline on Nov 10 is now passed. I will just continue to train while preparing for the Exam.


121112 After office squat in a hurry
45lbs 1x10
135lbs 1x8
205lbs 1x5
245lbs 1x5
295lbs 1x5
315lbs 1x3
337lbs 1x3
347lbs 4x3 the rep of the last set is very hard...grind my way up..

that's some good squatting.

HI Raptor,

I am trying to do higher volume when ever i got the time and chance. Less people at the gym, early release from work etc.
like 2 session ago, I did 347lbs 4x3 (i suppose it is still Not high enough)


121120 Lunch Jump practice
May be last Friday Ball training session is too tough on me.  I rest thru the weekend, and my leg is still so sore, as a matter of fact, my right ankle is painfully sore inside for some unknown reason. I took the whole Monday off

Back at jumping on Tuesday.  I feel fresher, no improvement in vert. but jump felt better.  I think regardless if my muscle is sore, even if i feel strong, I can not Feel how fresh my CNS is.  The only way to tell if my CNS is fresh... is to jump.   Today Jump feel good... and probably because my CNS is fresher then previous feel bad jump day.  Did alot of Mid range jumper also, I try to imagine myself as Battier when shooting.. lol


121120 After Office Squat
Squat Rack is occupied so i start with Calf Raise Machine:
185 x15
227 x15
240 x10
281 x10
321 x10

Squat
89lbs 1x5 (Jump)
135lbs 1x5 (Jump)
179lbs 1x5 (Jump)
225lbs 1x5
269lbs 1x4
319lbs 1x3
355lbs 1x1 (not parallel)
355lbs 1x1 (failed)


I sleep early today. but waked up twice, one at 2:30 am another is 5:30am
stayed up for 15-30 min each time.  Neck feel like shit the next morning...

Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.

When you practice mid range jumpers, you imagine being SHANE BATTIER? LOLLLLLLLLLLLLLLLL