Adarq.org

19 October 2010

Weight@session : ~197
Injuries/aches: none
Soreness : none

Upper Body Workout.
Shifted it to a bit more hypertrophy oriented : +reps , -rest. That also caused -load.
Also skipped the push&pull assistance exercises coz i missed last week's upper workout so i didn't want to get too sore.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@143

INCLINE BENCH CHEST DB FLYS:
skipped

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@154
1x8@154
1x8@154

SEATED ROWS:
skipped

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@110
1x8@121
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@66

TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@77
1x12@88

20 October 2010

BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.

odd.. when did you do the jumps, after practice? how intense was it?

Quote from: adarqui on October 21, 2010, 06:05:08 am

Quote from: vag on October 21, 2010, 04:39:00 am

20 October 2010

BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.

odd.. when did you do the jumps, after practice? how intense was it?

Nah , during it , random jumps between drills.... was like full court dribble , layup , walk back court , jump at the end...
Never have the chance to properly warmup for max jumps in bball practices , after doing a quick dynamic warmup and a few drills i hit some random jumps like that.

ah ok, just a bit too much overall fatigue i guess.. maybe some lactic acid shutting you down a bit.

Do you ever jump off one leg?

<a href="http://www.youtube.com/watch?v=Ui7i7-nbd5U" target="_blank">http://www.youtube.com/watch?v=Ui7i7-nbd5U</a>

Im not good at it , never was.
Best i got was what u see in this vid , ~31'' when DLRVJ was ~32/33'' , weight was down to 80kg back then.
In phases like now that im bulking relying on strength to get up , my SLRVJ is at SVJ levels , ~5'' below DLRVJ.
I also have very sensitive shins , SLRVJs@90kg kills them...

I love the title of your journal. Age vs. vertical. Thats cool.

Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.

Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?

Thanks man!
I definitely have long arms , nothing freakish though , my wingspan is ~195cm( ~6'5'' ) while my barefoot height is 183cm ( 6' ). So if you're 1-2'' taller and have 2'' higher reach you must have rather long arms too.
As for the jumps , yes i am not content with them. Its frustrating that i cant get a proper max jump session, i keep just doing random jumps between bball practice drills so i cant jump to my max potential! No rush though...

How you're not good at one-leg jumping? You looked pretty good to me. It's also much easier to jump with the ball in hand vs. the LR plant jumps that you always try to use when dunking with a ball in hand.

What are your deadlift numbers? I mean, how good are you at posterior chain strength?

ZOMFG , could i be a SL jumper without knowing??? 
Well , i never practiced much of SLRVJs , maybe if i practiced them they could improve a bit. But as i told you my shins are very sensitive to them , 3-4 max SLRVJs and they start hurting even when i walk!
I feel much more comfortable doing DL jumps , even max runup DLRVJs annoy me , my "natural" prefered style is 1 or 2 steps DLRVJ.
As for jumping for a dunk with the ball in hands , i agree 100% with you , ive posted the same thing when adarq started doing SLRVJs.
I haven't deadlifted for 1,5 year now , back then PR was 268x4 while squat PR was 237x5.

Quote from: Flander on October 22, 2010, 07:00:26 am

I love the title of your journal. Age vs. vertical. Thats cool.

Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.

Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?

Thanks man!
I definitely have long arms , nothing freakish though , my wingspan is ~195cm( ~6'5'' ) while my barefoot height is 183cm ( 6' ). So if you're 1-2'' taller and have 2'' higher reach you must have rather long arms too.
As for the jumps , yes i am not content with them. Its frustrating that i cant get a proper max jump session, i keep just doing random jumps between bball practice drills so i cant jump to my max potential! No rush though...

Well then I guess I have long arms as well. Im 1.87 barefoot and reaches 247cm in shoes.

Yeah no rush. Everything comes to those that wait.

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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22 October 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 1

Bodyweight@session : ~196,5
Injuries/aches : none
Soreness : none

SQUATS :
1x6@187
1x6@198 , ( -11 lbs )
1x6@209 , ( -22 lbs )
1x6@220 , ( -33 lbs )
187 , 199 , 209 sub-parallel , 220 half-squats.
Decided to focus on depth at that cycle , that's why loads went down.
220 was too easy though because i used the same increment with sub-parallel sets ( 11lbs ) , must remember to push the half-squats more.

BSS:
1x8@154 , ( -22 lbs )
1x8@176 , ( -22 lbs )
1x8@198 , ( -22 lbs )
Didn't remember the weights correct , duh!

LEG CURLS:
1x8@88 , ( -11 lbs )
1x8@99 , ( -11 lbs )
1x8@110 , ( -11 lbs )
1x8@132 ,  too heavy , limited ROM.

SINGLE LEG STANDING CALVE RAISES:
1x12@110 , ( +22 lbs )
1x12@110
1x12@110 , ( -22 lbs )

Everything weak except from the deep squats , those were good.