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Author Topic: Dan's Quest to Dunking (Help me if you can)  (Read 687 times)
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burythestar3
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« Reply #15 on: May 26, 2011, 02:34:59 pm »
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Nice workout here.


Stretching
2 Sets of Tuck Jumps
2 Sets of Rim Jumps

5 Sets of 5 Reps of 275lb half squats
4 Sets of Glute/Hamstring Extensions
4 Sets of 20 Reps of 225lb Calf Raises



Any comments? My goal is slow and steady and consistent. I know with strength gains and maintain the same or close body weight my vertical will go up.
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joejoe22
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« Reply #16 on: May 26, 2011, 03:06:18 pm »
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Hey bro.  Looks like your doing good work.  How's your recovery?  Are you still sore as crap or has that improved?  Two of the biggest epiphanies I've had were that rest and nutrition are as important as working out.  If you don't rest (truly rest, like feet up on the couch) then your muscles will never grow.  Someone told me once, "Exercise is the engineer, Rest is the construction worker."  Also, what you put into your body is what you get out of it.  Eating crap will give you crap results.  Now some people's "crap" results are infinitely better than anything I could ever do (like Micheal Phelps saying he eats 4 quesadillas everyday), but it's individually based.  Get to know your body and how it reacts to different types of diets and food.  Good luck man. 
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burythestar3
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« Reply #17 on: May 26, 2011, 03:37:04 pm »
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Recovery is a lot better! Not nearly as soon the day after, and 2 days after. Deciding whether to up my days to 3 a week or just stick with 2 for now. Do you think my workout has enough volume? Just trying to keep it simple with most of my focus on improving strength.

Am thinking about doing full squats for one of my workouts and 1/2 squats the other day.
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joejoe22
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« Reply #18 on: May 27, 2011, 06:37:32 am »
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Recovery is a lot better! Not nearly as soon the day after, and 2 days after. Deciding whether to up my days to 3 a week or just stick with 2 for now. Do you think my workout has enough volume? Just trying to keep it simple with most of my focus on improving strength.

Am thinking about doing full squats for one of my workouts and 1/2 squats the other day.

I would say that if you want to add another day, then split your push/pull exercises (Like alternate between squat focus and then deadlift/hamstring focus).  Or add a plyo/reactive day.  I don't think you should squat three times a week for strength.  It would be difficult to recover from 3 days/week of squatting.  I think your volume is fine if your intensity is high.  The best way I gauge it is if you feel "good" about your workout afterward (not necessarily exhausted, but like you DID WORK!).

Full squats are great, but what benefit would you get from doing full one day, and half the next?  Maybe you should look at doing a Max Effort day, and a Dynamic Effort day.  So one day is focused on heavy weights, and strength, and the next is all about speed and explosiveness.  Just a thought.
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burythestar3
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« Reply #19 on: May 30, 2011, 11:55:33 am »
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Here is my workout today:

Stretching
5x5 deep squats of 205 lbs
4 Sets of Hamstring Curls
4 Sets of 20 reps Calf Raises 225 lbs



Just a light workout today. Playing full court basketball tomorrow don't want to kill myself. Shooting for 3 workouts this week. Thursdays probably my next day.



Any comments?


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burythestar3
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« Reply #20 on: June 17, 2011, 05:41:59 pm »
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Super frustrated haven't had time for a good workout in like two weeks now. I haven't given up. But I have been so busy. So frustrated. Did a few sets of squats last week, but thats been it. This will not go on anymore
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