Adarq.org

131004
Frustrated  for over 2 weeks with no improvement....
Decided to take it easy for this week training.
Suddenly, during the last lunch basket of the week.

BANG! Improvement arrived, even it's only a tiny bit of 0.5cm....

Low carb, high protein diet seems to be working also.
.
.
.
Words can't describe my feeling...



And the below suggestion from VAG is worth logging down on my journal!

My 2 cents:

1) Max effort jumping ( and landing ) is extremely taxing, needs recovery, even more as those joints age and rust. You can't go max jumping every day and expect to be at peak.
2) 5-10 max jumps may be too little volume. You never know when you will 'catch' your best jump. You dont want to overdo it but neither underdo it.

(1),(2)=> Don't jump max every day. Do 1 day jumping and 1 day only bball stuff. No more than 3 max jumping days a week, i would go for 2. Now when you jump, do at least 20 jumps. Do a dynamic warmup, then do a jumping warmup ( 5-10 jumps starting with low effort and then building up ). Then do your max jumping in sets. Like sets of 3 or 4 jumps, rest 30 seconds to 1 minute between each jump, rest 3 to 5 minutes between sets. Do at least 20 max jumps. After you reached 20 jumps, stop either when your max jumps dropoff by 2-3 inches or at 30 jumps.

A 3d cent : Your training goes great currently. Strong, lean, good plan ( strength training + jumping ). Don't you dare change anything scooby, you have finally found a good balance. Maybe just cut the regular 1RM PR attempts. When you reach that grinding rep, STOP, the next failed one does not offer anything, on the contrary. Keep the PR/testign sessions to 1 session per month or something like that.

131004 Video uploaded

Video Link:
https://vimeo.com/76492158

The first jump start at 30 sec.
Sorry about the bad angle, the running approach is quite bad, the jump stop took so much energy away... but still I guess i am able to gather much of the gravity down force back up.
The last jump is the best.

So that's a 10ft ring, your reach 7'5'', looks like your ~7'' above the ring (full hand)...38''? You should get a good estimate and post on the rankings thread. Nice job scoob! You're not far away, and unlike in the past, I'm 100% confident that you can go get those last few inches. You might even be able to dunk now if you can grip the ball well or catch a lob.

131027 Networking basketball League Game 1
Lost 21 to 69
 
But I played 38min out of 40 min game time... being super star of one of the worse beginner team possible.
- made 13pt (6x2pts +1 FT )
- 9 rebounds
- 1/8 FT (with one where I step over the line before the ball hitting the rim... lol)
  Seriously... This is the first time in life i preformed well in a official game with ref.  I guess I could gain some in game experience from playing here.

Starting at 2:08 i am in green shoes =.=
http://www.youtube.com/watch?v=fxtVPzRh-mM
<a href="http://www.youtube.com/watch?v=fxtVPzRh-mM" target="_blank">http://www.youtube.com/watch?v=fxtVPzRh-mM</a>


131028 Lunch Max Effort Jump & Night INTENSIVE COMPRESSED GYM
Lunch basket
May be I felt good about yesterday Networking basketball performance, or may be because the 48 hours Rest is really good, I felt like i am jumping higher then usual,  instead of hitting my wrist on the rim, I actually felt like I Dipping my hand inside the rim a few time.
As suggest by adarq buddies, I will only preform Max effort jump twice a week.  So tomorrow lunch basket will just be shooting around.

Night Lifting:
Last week I started lift both upper and lower on the same day for 2 session, with 48 hrs rest in between.  Will continue doing this and hope it will work.
I also decide to COMPRESS both upper and lower in to 1.5 hours session (from original 2.5 hours per session).

Today, after lunch basket max effort performance, I felt like i should be doing some Plyo... so I decide to include Plyo in my work out.
So Intensive Compressed Session become MORE INTENSIVE & COMPRESSED and I still manage to complete it in 1.5 hours sweating crazy.  (Isn't circuit training suppose to be sweaty anyway?  )

Stat:
Plyo:
Depth Drop X4  follower by Depth Jump x 4
11 plates under a platform for a total of 3 set.

Squat:
45lbs.....1x8 Squat
95lbs.....1x5 HClean
115lbs.....1x4 HClean
135lbs.....2x4 HClean
205lbs.....1x4 Squat
225lbs.....1x3 Squat
255lbs.....1x3 Squat
299lbs.....1x2 Squat
321lbs.....1x2 Squat
343lbs.....1x1 Squat
365lbs.....1x1 Squat
381lbs.....1x1 Squat      Video 
392lbs.....1x Failed Video

Upper Body Circuit:
3 Round Trips

Did not do any Situp.

Insane Mad Intensive near no rest in the circuit.  (rested inbetween plyo and squat)
Completed everything in 1.5 hrs  (5:30pm to 7:00pm)

KEEP THIS SPIRIT UP!! 2.12 BW Squat!!!
 


131029 Lunch Basket
Shooting Practice,  Improve Foul Shot since I sucks so bad last week, focusing Pointing Index finger to the rim and Keeping elbow in vertical line with shooting target.  Felt like i am shooting better.   Accuracy inside the paint still sucks, I have to MAKE SURE I shoot Very Soft every time I am in the paint.
Will took the night off as planned, 48 hours, good sleep... Jump Higher!!!

131030 Lunch Basket with Max Effort Jump
With about 40Hours from last INTENSIVE lifting Plyo Session.  My Leg and upper body is feeling about sore.
At my age being 3x, soreness does not come the next day... it come on the 2nd day.

And today Max effort jumping with slightly sore leg... not a good jump after all.
I am thinking... if a complete day off is still not enough... Will I need 2 days off?  Listening to the body.. may be i do.

But I have regular team training on Friday...

Mon, Thurs, Friday ? wont be a good idea.  I would stick to Mon, Wed Fri... and try to have as much good sleep as possible along with more stretching...



going to lift hard tonight!

111304      
Depth Drop/Jump   4x4   
Hang Clean      
45   1x8   
89   2x5   
115   1x4   
137   1x4   
DeadLift      
181   1x5   
225   1x4   
247   1x4   
291   1x4   
313   1x4   
Curl   40   
Cable Push Down   70   
Back Cable Pull   140   
Seated Row Back   110   
      
131105      
Squat      
45   1x10   
115   1x5   
Hang Clean      
115   2x4   
Squat      
185   1x4   
205   1x3   
255   1x3   
299   1x3   
321   3x2   
      
131111      
Depth Drop/Jump   4x4   
Squat      
45   1x10   
89   1x6   
133   1x6   
177   1x5   fast
203   1x4   
223   1x4   
267   1x3   
293   1x2   
337   1x1   Easy
359   1x1   
   1x1   Fail
Cable Push Down   70   
Back Pull   150   
Seated Row Back   120   
      
      
131113      
Squat      
45   10   
133   6   
183   4   
227   3   
273   3   
293   3   
315   3   
339   1   
295   4x3   
      
131118      
45   10   
135   7   
179   6   
205   4   
223   4   
273   3   
293   3   
315   2   
343   2   
354   fail   
Fnish in 20 min      
      
131120      
Depth Drop/Jump      
12/10 plate   1x4   
13/11 plate   2x4   
12/12 plate   1x4   
      
Hang Clean      
45   8   
95   2x5   
115   1x5   
205   5   
249   5   
295   5   
339   5   
      
131121      
Upper Body Circuit x3      
      
131125      
Depth Drop/Jump   3x4   
Squat      
45   8   
135   8   fast
179   8   fast
205   5   fast
227   4   fast
249   4   NS
271   3   
281   3x3   
281   7   
      
131127      
Squat      
45   10   
115   8   
135   8   
185   6   
205   4   
225   4   
275   2   
295   2   
315   1   EZ slow
345   1   EZ slow
365   1   EZ slow
385   1   
396   fail
      
131202      
Depth Drop/Jump   3x4   
Squat      
45   10   
67   8   JS
87   6   JS
115   4   JS
135   6   PS
185   6   PS
225   4   EZ
295   2   
345   1   
365   1   Grind
293   3   
      
131204      
Run   30min   (End up with Blister at the arc from flat foot insole)
      
131205      
Upper Circuit   3   
run   30min   (Running with barefoot shoes on track mill)


131206,7,8      
Weekend Fri, Sat, Sun... have ball training and league game.  Play with blister, popped... and it gone bad, Monday skipped gym, painful still on Tuesday.

131210   Squat
45   10
89   8
179   6
223   5
223   4
267   3
289   3
311   2
333   1
353   Fail
289   4
   
   
131212   Squat
45   10
115   8
135   6
185   4
205   4
225   3
275   3
295   3
315   1 ez
345   1 ez
365   1 not smoth
395   Fail
225   hold at bottom 30 sec
   
   
131216   Squat
45   10
89   6 HC
89   6 Squat
111   6 HC
111   6 Squat
135   6 Fast
201   4 PS
223   3 PS
245   3 NS
289   2 PS
309   1
339   1 ez
359   1 Grind
379   Fail
223   hold at bottom  20 sec
   
   
131218 Squat and Run   
45   10
135   6
201   5
223   4
243   4
273   4 PS
289   2 ez
309   1
339   2
359   1
384   1
390   1 PR
400   Fail
Run 30 min on track mill   
   
Xmas Holiday slack off mode   
Ran for 40 min x 1   
   
140106 Squat and Run   Back in 2014
45   8
115   6 fast
205   6
249   5
299   4
245   3 fast
267   2 fast
289   2 fast
333   2ez
355   1ez
366   Fail
289   5
   
ran 30 min on track mill   
   
140108 Ultra Sore due to the 2 week holiday and Suddenly GYM hardcore   
45   8
89   7
135   5
179   4 PS
201   4
245   3 FS
271   3
293   2
313   2
321   1
321   1
331   1 ez
331   1 ez
   
140113   Upper Circuit
   
140114   Jump Manual Day 1/14
So during Xmas, I got reminded over and over by the Project Vertical Junk mail.  Discount this and that on Xmas or the Jan 1st etc...
It seems like a good deal and worth to try. So I brought it with the 50% off.
Studied the program in details... and found out it is similar to my previous Boinvert program. However I notice the VProject do have alot of FOCUS on the CORE strength (Inner/Outer) core.
Special focus on Joint stability is also available.  Its is a 60 days programs and it only have squat and Deadlift that involve real barbell.  Since I am changing job in 1.5 month without easy access to gym after that. I am not sure if I should start the VProject routine.

While studying jump program, I notice there is a Jump Manual Doc in my USB which I saved back in 2012 Dec.  What the hack.... I tell myself. I spent like 4 hours reading that document and I am surprised I had not read it in such detail earlier. 
It talk about how to eat and protein and stuff (which i skipped).  Lot of the concept and training philosophy  is not new to me.   However, when I look into the Strength training plan, it shocked me. 
Basically it want lifter to increase explosiveness and muscle Strength in the same day.  The plan is as follow:
- 4 set 8-10 of  85% of 1RM
- 1st to 3rd set, Slow decent with Explosive lift (focus in Speed, speed decrease  = end of set)
- 4th set, Slow decent and Slow lift (focus in form)
- 5th set A, 1-8 rep Slow decent and Slow lift, and lift to failure.
- 5th set B Decrease weight, lift 6 reps or so to failure
- 5th set C Decrease weight, lift 3 reps or so to failure.

also, in between set, do 2 reps of DEPTH JUMP.

Now, it is the first time i read something like this... (i mean i had read those Russian squat program from power lifting dude... but...what i mentioned above is totally new to me.)

And since the Jump manual is only a 14 days program.  I will seriously give it a try.

You sound surprised LBSS! Seriously though, scooby, does doing 40 reps with 85% 1RM (eighty-five percent!!) supersetted with depth jumps really sound like a good idea?