Adarq.org

only watched the first vid so far, but it was absolutely great man.. loved it.. will watch the rest as the night goes along ;d

thursday:
did so much volume I can't remember.
but I can somewhat remember some of the exercises
bike
tredmill uphill
calf machine
standing dbl press
one are tricep extension
one are dbl tri extendsins
cable reverse flys...from all different heights
V-bar tricep push downs
weighted situps
.....a lot of reps and sets of all those....


Saturday
squat-just to warm up legs
165x8
165x8
235x5
235x5-pauses again
325x3-sooo easy.
Deadlift
235x2
325x1
415x1
505x1
595x1
650x4-felt pretty easy honestly http://www.youtube.com/watch?v=6E8OYGL4vxM
bench
45x10
45x10
45x10

ridiculous, great 650 x 4.. when is the meet exactly? you should tear it up on DL, squat should be damn good too.

pc

THE RATIO TECHNIQUE BIG EXPERIMENT:






2 more workouts to end phase-1 but its explosive &MSEM, so END HYPERTROPHY ORIENTED WORKOUTS!

nice, getting closer to teh beastmode phases.

good shit on all the jumps adarq your starting to really fly again

thanks man!!

probably addin some more fuel to the fire, but here is my 

everytime i see box jumps done it's usually some trainer at the gym or one of my coaches

the look dangerous at the heights that ppl try to do it at

i really don't think it's better than just doing a standing jump

I see ppl all the time jumping them trying to show off

they hurt my knees for some reason, either landing wrong or something

box jumps generally are very easy on the knees, except if you wipeout, then they are very risky.. but in general, you're jumping up and ONTO a box, that's a very low force absorption when you land.

pc

Hey everyone im 17 and im from Serbia, im a volleyball player and im playing basketball as well, im training volleyball for 6 years and never had a good vertical leap. I was 85kgs, but from last year till now i lost 10 kgs, so im good now Im writing here because i want help about my vertical, i want to spike volleyball much stronger and more important i want to dunk, yes im a volleyball player but i love basketball more Im about 1.83-1.84 ( i will write in centimeters and kilograms because its easier to me, we dont use inches and pounds here in Serbia) So my stats are: my standing reach is 239cm, about 75 kg, im not very muscular, my jump with one foot is about 57 cm= 22inches (very poor), 2 feet volleyball jump is little bit lower, i calculated i would need about 30 cm more to dunk. I wasnt doing any jump programs except just train volleyball, my friends got much bigger vertical leap than me and they were training just like me...  I was so despirate and i started doing air alert 3, thats the first program i found, started it 5 weeks ago and i dont see any results yet, i just saw little improovement of my 2 feet jump, nothing much. And thats it i hope you will help me cause i saw you have a lot of expiriance.

welcome to the forum man.. ya it sounds like you need to get much stronger, in the weightroom, not doing some "stupid shit" like air alert

do you have access to a weight room ?

peace

If this doesn't motivate you, nothing will
<a href="http://www.youtube.com/watch?v=ZtMm0swu5i8" target="_blank">http://www.youtube.com/watch?v=ZtMm0swu5i8</a>

already posted by bmully.

lol when the lights went out. "aw, motherfuckin shit"
  litteral lol

hah ya.







a few pics from tonight.. first & only ME jump off ~2 steps for hitting head on sign, shit hurt, i hit it hard.. heh









bw = 152
soreness = hamstrings
aches/injuries = not much
fatigue = not bad

diet = 3 protein shakes, philly cheese steaks + fries, chocolate cake

workout: bball dribbling + jumps + lifting
- tons of bball dribbling, might make a little mix, recorded stuff..
- jumps, 1 head height, smashed my head hard on this sign.. later on tried to touch the top of some roof probably 12 times

- wide grip pullups: 3, 3, 3, 3, 10, 10, 10, 10, 9, `
- ssbar deadlift: 165(3,3), 185(3), 205(3), 225(8, , 205(10), 185(16), 165(20)

back fatigued like a mofo, hamstrings pretty dead

pc