Adarq.org

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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15 Jan 2011

PHASE 3 - Cycle 1 - Stim workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none

4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.

MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )

MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187

SINGLE LEG STANDING CALVE RAISES:
3x8@121

better jump session for sure it sounds like.. starting to settle into that new weight.

better jump session for sure it sounds like.. starting to settle into that new weight.

Yes , feeling better with long runups + being able to put power at them = WIN. But not there yet , they still lack power!

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looks like i've got some catching up to do in terms of quality jump sessions. nice work.  

Thanks man!
You'll have plenty of time to catch up , read lower!

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THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

20 Jan 2011

PHASE 3 - Cycle 2 - Strength workout

Too much work lately , couldn't get to the gym on time till today , lost bball day , didn't do shit from Saturday, FML!!!  
Furthermore , in 10 days im leaving for 1 week of skiing , more off-track. FML!!!
No wait , 1 week of skiing is awesome!  

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

SQUATS :
1x5@187
1x5@198
1x5@209
1x5@220
1x5@231
-187, 198 ATG , 209 parallel , 220 & 231 legit half squats.

ROMANIAN DEADLIFTS:
1x6@165
1x6@187
1x6@209
-Impressed , last time i did 3x6@143!

STANDING CALVE RAISES:
1x15@220
1x10@308
1x8@374
- At the beginning of each set i need to do a pin-half-squat at that machine to get to starting position , 374 was a grinder , almost failed it , LOL

I think I'm a bit opposite... it usually feels like a ton on the back and it's not that hard to push it up, especially if I wear a belt.

Normally there is a good analogy for me , weight feels the same for back and legs. In this session legs were weak from detraining.

Not sure what adarqui means by "settle in that new weight"... what? Bodyweight or bar weight?

Nah , he was talking about bodyweight in jump sessions. "Settle in that new weight" = get used to the different jump mechanics being lighter.

So what, you're lighter now? You're 193... what was your previous weight? I mean, since when you're "lighter" now? A few weeks or what (too lazy to search for that in your log...)

I was ~201 at last jumping sessions before xmas. Was getting ~28 SVJ , ~32+ dropstep, ~33+ off 2-steps and ~32 full runup. Felt better with 1 or 2 steps , 'squating' my jumps, full runups were uncoordinated and unsmooth.

Now at ~193 i feel better with long runups , more reactive , more smooth but the can't 'squat' my jumps as well.
SVJ is the same , drpostep is down to 31 , 2 steps down to 32 and full runups up to 33.

Maybe it's just a coincidence. I'll get that you jump higher off a run up but it doesn't make sense for all the others to drop.

Sure there are many day-dependant factors ( rest , recovery, stim , soreness , temperature , wind , just if its a good/bad day etc )
Roughly for those 2 sessions compared to the last 2 sessions before xmas it goes like this:
Better jumps off full runups = because of weight loss.
Worse 'strength jumps' ( dropstep , 1-2 steps ) = because of detraining , didn't do shit for 2 weeks during xmas.
Same SVJ = no clue 

22 Jan 2011

Conditioning/recovery session

Weight@session : ~193,5
Injuries/aches : none
Soreness : quads 3/5 , hamstrings 2/5 , calves 1/5

- 15 mins dynamic warmup

- 10x1 ~50m sprints@100%
Very nice , fast and springy.

-Jumps ( 10' rim , concrete ):
2x4 SVJs : Average ~24'' ( that's 9'11'' , failing to touch rim!!! ) , max ~25,5''
2x4 dropsteps : average ~27,5 , max 29''
Roads and weather were dry , but courts were wet , it was actually muddy, was afraid i'd slip even at SVJs
FML!!! 

ya man don't even worry about those numbers, muddy surface + afraid to slip is not gonna lead to good jumps lol.

skiing soon will be fun tho ;d

Why do you start at a high point and then lower yourself as you get tired? That's both getting tired and getting more difficult, when you're the lowest you'll be dead tired so...