Adarq.org

6/1/13 Saturday BW=159.8

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 5x115(js), 3x6x245
bench 8x185, 8x195, 7x200
GHR BW 3x12
sit ups +10 3x65
calf raise 140# 3x20
pull up 3x12

played basketball yesterday. Weights not unbearable today, but getting harder.

Focus is still there but more work needed.

On a bright spot I have been under 160#'s most of the week.

5/23/13 Thursday BW=159.8

jump squat 5x45, 5x95
squat 5x185, 2x225, 1x245, 5x115(js), 3x8x235
pull up BW 4x12
bench 185# 10,10,8
GHR 3x10
sit up +5 3x65
calf raise 140# 3x20

Feeling better tonight.

didn't play b-ball yesterday, and I've been eating super clean so maybe that helped?

Ready for more progress.

thanks man.

"sometimes the bear eats you"

^^^^ Thanks guys. definite reset.
I just can't seem to find the groove in sports and lifting lately.

I felt a couple of months back I was timing in on major PR, but missed that window and have not felt right since. There will be some planned time off next week, so my PR's are just on delay.

5/15/13 am b-ball 1.5 hours

5/16/13 BW=161.2

squat 5x185, 2x225, 3x8x225
bench 3x8x185
GHR BW 3x10
sit up BW+5 3x60
calf raise 180# 3x12

So I was reading this article after doing a search for Ori Biala.
(after reading Joel smiths article on the five elements of dunking.)

http://www.higher-faster-sports.com/HowMuchCanVertBeImproved.html


I starting working to enhance my athletic prowess via jump training on 5/12/07, oddly enough that was 6 years ago yesterday. My opening stats were incredibly average. I weighed in at 175lbs and had a running vert of 23"s. I was flabby, super out of shape and at 27 years old done physically maturing. I have been more than consistent in that time period, and have learned a-lot, despite the fact I still have tons to learn. That being said. I have definitely currently surpassed a 30% increase. My current running vertical is in the 33-34" range. So a 10" bump. I have lost 15lbs of fat and gained considerable muscle. On day one of this journey I would have been hard pressed to squat 95lbs ATG.
I am short limbed and slow twitch, so here is the quote that resonated with me from Kelley's article.....

"If you’re older and short legged with a slow nervous system and good natural strength levels your potential gains might be towards the lower end. In summary you have to identify what "type" of athlete you are and just do what you can do with what you have to work with. It should also be noted that consistency over time will be the most important variable. Not many people have the tenacity to stay dedicated for months and years on end. Those that do are often rewarded handsomely, as athletes like Ori prove."

I of course know that it is well with-in my genetic abilities to add another 3 inches to my RVJ, with my given make-up and current strength levels. but still gives me pause for reflection.

today, i flew in a helicopter for the first time. longtime dream realized, and it couldn't have happened in a more beautiful place. 

literally no time to myself until right now, i am wiped the fuck out, and i have to wake up at 5:45 tomorrow morning. no exercise.

Nice!

Keep crossing em off the bucket list.

no rest for the wicked.

Athleticism is a plus but its not a huge factor in playing in college, especially small college ball. Being crafty and fundamentally sound will take you further.  A pg that makes few mistakes and can run and command an offense is better than a flashy pg that can dunk IMO.


Think Nash, Stockton, etc.

true stuff. Skill is obviously the most important.
My buddies little brother was a basketball phenom in HS. He was Crafty, fundamentally sound, and commanded the court. He started 4 years varsity and was the best player on the court every game. He was recruited D1 from early on, but had no intentions of playing college ball, and never did, despite his abilities.
But it always made me wonder how he would have transitioned from a great HS player that had above average athleticism at that level (5'9" 160lbs). To most likely below average athleticism at the D1 level. I guess I will never know.
But as they say, you can't coach big, and I have never heard a coach say he is a great player, but he is just too damn athletic.

that's unfortunate. I feel your pain on the unpredictability of life.

However I have no idea what it would be like to have athletic abilities that would take you to the next level.