Adarq.org

21 Dec 2010

Was kinda sick , no gym.

- 30 mins leg drain. Shit feels good!

hell yes it does hahah

- Various bball palming drills ( iso bball palming variations) during the drain.

- My usual lower body stretch routine.

damn tons of people on here are getting sick... good thing i'm a hobo hermit, it helps me stay away from infection.. knock on wood (with sledgehammer).

feel better!

pc

Quote from: vag on August 28, 2009, 05:03:50 am

Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.

Down here ill be posting/updating my PRs / milestones:

May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.

vag is gifted in the dedication/consistency/hard work category, that's for sure

That's still higher than me, and I'm 10 years younger and squat more.

Gotta mean something. Either bad for me or good for vag, or both.

That's still higher than me, and I'm 10 years younger and squat more.

Gotta mean something. Either bad for me or good for vag, or both.

2 questions:

1) How do i jump higher when my PR is 34,5'' , this season best is 33,5'' and you jumped 36'' a few weeks ago?
2) How do you squat more when you did PRed at 140x1 last week and i PRed at 3x1x145 ?

But lets just say that our numbers are very good for both!   

hahaha !!!!!!!!!!! sick!!!!! ur drop step is getting beeeast!

sick SVJ too.. 30 SVJ/35 drop step, gotta get that shit!@$@

keep this train rollin` mang!@$!

Thanks man!
Yes , looks like it will be easy to get to 33-34 dropstep , the remaining explosive phases + fat loss  should do...
As for SVJ , i don't know , never was able to feel when ill PR on that , it's weird...
350lbs squat + 185-190lbs BW = 30+SVJ , 33-34 dropstep , 35 RVJ. Should be there by late February - early March.

1) I meant off two feet. My PR jump off two feet with runup and everything is 31-32 inches. Off one leg, that's another story.
2) You did? That's great. I'm probably at that level as well if I go balls to the wall. But you still jump more even with that.

LOL , but you're a 1-leg jumper , you can't compare SLRVJs with DLRVJs.
But i get what you're saying , no matter if you're 1-leg jumper squat/BW should have a carryover on DL jumps.
Well , our relative strength is more or less the same , so it's all jumping mechanics etc , that's why my DLRVJ is better ( me being a natural DL-jumper ).
BTW , my SLRVJ right now would be something like 25'' to 27'' , pathetic!  

28 December 2010

Jumps/dunks session :

Went to a really nice court, rim looked a bit high , like 10'1'' or so. Was getting 6'' above so 32'' or so. Not sure about the rim height so can't really tell. Good thing was that jumps were easy , explosive and consistent. Left after ~20 max jumps because the court got too packed!
On my way home i found an empty highschool court , threw in some extra jumps there:
Rim looked like 9'10'' or so , was getting steady 1'' below wrist there so 32-ish again. Threw down a couple of dunks , nothing special but always nice to dunk. Jumps still easy/explosive/consistent.
Max height would not dropoff after ~15 jumps/dunk attempts there ( ~35 total ) , but i terminated because shins started bugging a bit.
Very happy with how easy 32'' was and with the consistency , not so happy with the 32'' , wanted higher.

All the other days : sleeping a lot , detraining , eating bad , drinking more etc , oh well , that's Xmas holidays all about

vag    12:20:51 PM    Logging out of the forum.

BLASPHEMY

Happy new year everybody!!!  

Let's get to business!  
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:

Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?

Other than that , some main points will be:

- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.

The other elements of my training are solid , not changing anything.