Adarq.org

Mon
May 23, 2011

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x3 continuous, 2 step apart

* pick up game and some hurdle drills. no jump test. legs feel heavy from the squats yesterday. BW at morning is 187. will add more carbs to maintain 188lbs. 455@186 is 2.5BW, but i ill see if i can still lift that thing with another 1-2lb less BW. i dont feel weak at all at sub 190s.
* will do some max partial squats tmrw. plan is 365,385,405,425,440,455. will see how it feels first before i lift anything over 455. then will use 475,495 x1-2 until i get good at those weights. target is 495x4-6 with good form.

Sun
May 22, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]

#18 Heavy Partial Squats + Mini Bands
- 325 6x4

SVJ Jump Test
- 36" x6

* all warmup full squats were paused. could have done 425 but decided not to lift too heavy so i can do good jump tests either today or preferably on monday. i jump best on mondays.. but still get respectable jumps on sundays after bball pick up games.
* i was jumping lower than i thought - i measured the rim with my jump tester. appears to be 1" lower. see pic.
* did explosive partials as warmup to the jump tests. no pick up bball game for me. gym was almost empty, probably due to the long holiday weekend.
* did some legit repeatable 36" SVJs but thats max for today. i could gain another 1-2" if i just played bball with some crowd watching as i jump. today is a non-motivated jump test. thats my excuse. 
* the ballistic 325s + bands were really quick and i really pulled down the bar on the decent accelerating it more.
* will do jump test again next tues. i should do a lot better than 36s. i was already at 38-39 at one point. i jump best on mondays. thats my cycle, so tuedays should be 38s at least. if i suck again, thats probably because i should be testing on mondays.

Pic of Jump Tester next to rim. i might have dropped it a bit from all the rim pull up i was doing. this rim was 10ft last time i measured it.



SVJ Test - 36"
lowest vane at 120"
Standing Reach = 92"
touch lowest vane = 28"
12 Black, 12 Red. 1" apart
Highest Black Vane = (132") 28"+12" SVJ = 40
http://www.youtube.com/watch?v=Is6e4A8orMo

Tue
May 17, 2011


[135x8][185x6][225,275x4][325x2][365,385,405,425x1]

#16 Heavy Partial Squats + Mini Bands
- 325x8
- 345x6
- 365 4x2
- 385 2x1,4x2

* brought the jump tested to gym. did not even have space to use it. too many gym rats everywhere. bball court was saved for the badminton crew..did not even do my double hand SVJ rim grabs. i just spent my time in the cage. nobody bothers me there.
* did 385+bands x2 after the full squat warmups and form sucked. got lost on depth and explosive concentric was a mess. had a good idea to warmup for partials too. the 325x8 felt good. depth and form is spot on. took it from there and when i got to 385 again, it was a lot better. did not do 405+bands because i did not get 440 today.
* the 425x1 was not paused. form was strong but the concentric was not fast enough. did not add more weight to 440/455. stopped at 425.
* compared to last weeks volume full squats with 345-365x 6-8 reps, these volume partials have localized effect to the lower quads and glutes. the full squats just hurts everything evenly. upper knee muscles are stiff/bloated after workout compared to the rest of the legs. not bad at all

^ yes. had them since feb of this year. fits more snug (like kobe5) and is a taller shoe. prefer the ironworks cause the nikes are too sticky, cant slide them back during the step back on squat.

Sun
May 15, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 6x1

Single leg Jog
- bball length x 2 - warmup for single leg hurdles

Hurdles
Single Leg 16"
- 12x2 continuous, 2 step apart

Jumps
- SVJ double hand rim grabs x6

* all warm up full squats are paused. 405x1 - form is strong and solid, leg muscles are still fatigued from Fridays volume squats. i paused at the hole on 405, then exploded to get the weight up.. slowed down a lot about midway ~ quarter squat height and hand to grid it up slowly. i did not want to fail on the 405. could be a bad idea for recovery.. but i kept the back solid and upright.. its just the legs that got a workout. the back up set on 325 got difficult at rep 6. stopped there.
* single leg hurdle drills were ok but i was not solid anymore on the latter reps of 2nd set. stopped there. SVJs were still double hand to rim at ~ 36-37". got 38ish after sweating it out on the bball pick up game.

 

I meet a 168cm guy who happen to be a serious Vertical trainer here localy.
He is telling me CNS is the most important part in Vjump. Do everything lift in set of 3 in max speed, once u slow down, quit.
-- --

Esplosive Squat
145lbs 1x3
165lbs 1x3
195lbs 1x3
215lbs 1x3
239lbs 1x3
265lbs 2x3

-- --

Listening to 168mm (Law Wan), I am trying to squat fast untill I slow down and move on.  But what is Fast is the question. I guess I will film it to see.

speed squats will train your muscles to 'turn on' faster / more explosively.. BUT.. unless you have the muscles to begin with, no amount of speed training is going to get you dunking.

squat more weight the conventional way to add muscles. it is easier to be explosive once you get stronger.

6 total reps of 265 at your weight,  even if repped as fast as possible is not going to do anything. do something like 40 total reps of 80-85% RM 2x/week.. and eat a cow.

forgot to add.. a projected 420x1 squat single is not going to get you jumping high. 345x6-8reps will help vert more.

Mon
May 9, 2011

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x4 continuous - (1step apart)
- 4x4 continuous - (2step apart)

Jumps
- SVJ 2 hand rim grabs x4

* increased from 3 hurdles to 4 doing single leg 2-step wide hops. absorption was good. GCT still needs to be faster.
* pick up bball game also.

Sat
May 8, 2011


[135x8][185x6][225,275x4][325x2][365,385,405x1]
- 325 x6

#14 Heavy Partial Squats + Mini Bands
- 385 4x2

Hurdles
Single Leg 16"
- 12x2 1 step with same leg (mini hop before the next jump) // as warmups (hurdle 2step apart)
- 12x2 continuous - (1step apart)
- 3x4 continuous - (2step apart)

* felt really strong today on the squat warmups. all paused reps. since the 405 felt easy, tried doing 425x1 paused. got a few inches up until about a little above parallel and then weight refused to go up anymore. did not even try to resist when it slowed down.. just gave up and let the pins catch it .
* increased heavy partials from 385 x2 to x4 reps. stopped at 2 sets. i really have to get my setup right.. when im using the minibands, on some sets, im not standing centered to the bands forcing my back to get pulled backwards a little. not good when im using a heavy weight. 
* 3 continuous reps on 16" single leg hurdles that are 2 step apart is the max i could get before my leg shut down. ground contact time is not the best also. have lots to improve but im seeing some improvement in stiffness already.