Adarq.org

i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

 

thats some serious SVJ gather right there. if i dipped that low, people might step on me during a game.

go to the dark side and just do SVJs.   

here. calculator for you. over analyze all you want. the numbers don't lie.

my sweet spot for dunking is 2BWx6-8reps. ~ 365x8 at 180lb with a 92" standing reach.

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

the squat numbers might me overwhelming for you.. so relax

Nov 15-21, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 15

morning
315s-365-405
bw chins straight bar x20

afternoon
315s-365-405
315x20 4s
bw chins neutral grip x20

Mon Nov 16

morning
315s-365-405
one arm cable rows 75lbx20
bw chins straight bar x14-4-2

afternoon
315s-365-405
315x20 12-4-4
bw chins neutral grip x20

* wet bw at 186-188lbs consistently. was still able to get to 315x12. probably get to 16-18 but will really dig deep for that. will not use 405s in the morning squats to freshen up a bit.
* skipped the upperbody push.

Tue Nov 17

morning
315s-365-405
315x2-2
one arm cable rows 75lbx20
bw chins straight bar x14-6

* plan to skip morning 405 has to wait. still did it but it felt heavy (something i dont want to use routinely) - 186BW, 3hr nap and still on carb restriction. my SVJs are 38"+ at sub 182 while maintaining 440ish at peak, 425s more repeatedly. getting there. it feels easier this time around.

afternoon
315s-365-405
bw chins neutral grip x20

* need to add a bit more carbs in the diet. i'm thinning out too fast. got some dehydrated mashed potatoes from costco. add boiling water and complex carbs ready in 10 mins.
* chins to 20 feels so easy lately. i might go for x24s next time.

Wed Nov 18

morning
315s-365-405
315x4 no-pause
one arm cable rows 75lbx20
bw chins straight bar x14-5-1

* cycled up on carbs on my last meal. it worked. felt thick this morning. 405 was easier than yesterday afternoon. this is after only a 3hr nap. i had an extra 4 large apples without skin.

afternoon
315s-365-405
seated calf raises sled 4x45lbs x24

Thur Nov 19

315s-365-405
315x4 no-pause
bw chins straight bar x17-3
seated calf raise sled 4x45lbs x24

Fri Nov 20

315s-365-405
315x4 no-pause
bw chins straight bar x18-2

Sat Nov 21

315s-365-405
315x4 no-pause
bw chins neutral  bar x21+3

Cool man ur a beast. Saw your original goal was to dunk two handed standing which you obviously destroyed a long time ago. What your next objective, 500+ squat before doing an explosive block? What do you feel your vert/squat limit is keeping under 210lbs(if such a limit exsists) ?

Also when and how did u start to get so low on your jumps? Two foot jumper and strength dominant but I noticed I get way lower than you

thanks. i tried going for a 225kg squat but found myself getting too fat just to keep gaining strength. i topped out at paused 475s at 210bw.

IMO, jumping 35"+ at anything over 190lb bw is an injury waiting to happen - i did not even try to measure my jumps at 210bw. i would have if i were still sub 10% fat at that weight.. not going to happen unless i juice up.

Nov 8-14, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1.

Sun Nov 8

315-315-315
315-365-405
inclined press 155lb x8-6-6
SVJ x2 double hand rim grabs

* did double hand SVJ rim grabs. was able to get 36" (wearing chucks with no warm up aside from squat). both hands ~ 2" above wrist to the rim. standing double hand reach is 90" and i have an 8" palm.
* i'l start to play some pickup games soon.. bball season is good over here in SF as our warriors are really looking strong.
* i peaked my SVJ at low 180s/high 170s at the past. i'l try to do it again but not anything leaner than 185lbs if i can. wet bw  at 192 now. can drop to 188ish with a few days of carb restrictions.  paused 405 should not give me any problem even at that weight.

Mon Nov 9

morning
315-315-315
315-365-405
SVJ x3
rim pullups x20

afternoon
315-365-405
SVJ x5
inclined press 165lbx2, 155lbx2-2-2-2
seated calf raise sled 4x45lb x24
one arm cable rows 75lbx20
bw chins x10 supinated grip

* did a pick up bball game after the squat. did the upperbody movement after. shoulder got tired with the 165lb. should stay at 155lb only and do 8-6s when strong, or 4-3s when weak.

Tue Nov 10

315-365-405
315x4 no-pause
SVJ x6
one arm cable rows 75lbx20
chins neutral gripx20

* BW190lb 405 felt heavier. 315x12-16 max. would not get to 20. already skipped the morning workout and just slept more. pickup bball for conditioning and leaning also tire me a little bit.

Wed Nov 11

morning
315-315-315
315-365-405
315x4 no-pause
SVJ x6
inclined press 155lb x4-3-3

afternoon
315-315-365-405
bw chins straight bar bwx20
315 x2-2-2-2 paused parallel
SVJ x2-2

* did contrast paused parallel squat + SVJ. i stopped at parallel where most of the tension is on the quads and before the glutes take over. its very uncomfortable holding the weight at that spot. very unnatural too. works well to prime the SVJ because i can release the rage that i built up holding the pause at that depth. 
* wet bw at 188lbs already. the 405 still went up ok but i got very good sleep before lifting. the morning 405 was challenging because i did the workout from 3 hrs midnight nap only.

Thur Nov 12

315s-365-405
315x2 no-pause
one arm cable rows 75lbx20
chins straight bar bwx10

Fri Nov 13

315s-365-405
315x4 no-pause
chins straight bar bwx20
seated calf raise sled 4x45lbs x24
SVJs double hand rim grabs

Sat Nov 14

315s-365-405
315x4 no-pause
one arm cable rows 75lbx20

* wet bw 188lb. no problem with top single of 405 but recently been doing more 315s to warm up better. its very cold here lately mid 50s.

Scoob,

You cannot dunk because you are simply not strong enough to jump 38"+

Make a goal of  high bar, full squat 2xBW consistently for 5 reps+.. get there and you will have a chance to dunk.
Any other thing you invest your time and effort is not going to help you as much.

You of all people should know that the only reason you are in the 30s" VJ is because you were able to consistently handle 315 at some point. Do the same with 400s. You just have to not go mental when you burnout.   

functional training is pretty much a myth anyway. enjoy loading up those hammerstrength machines and feeling like a boss. 

yup. now its just a matter of eating and recovering. my shoulders are looking thicker already in just 7 weeks.

Oct  11-17, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 11

315-365-405
one arm cable rows 75lb skip
incline press 135lb x12-8-4

* abs a little domd from the chinsx20 i did yesterday after weeks of not doing them. my vertical pulling improved a lot while i was resting the chins and did horizontal pulling with the cable rows.

Mon Oct 12

morning
315-315-315-365-405 smith
one arm cable rows 75lbx10
incline press 135lb x10 x10 smith
incline press 135lbx10 225lbx6+4 185lbx10 hammerstrength super inclined
seated calf raise 270lbx6+4

* main gym (not work gym) have no free weights until 2nd floor is fixed.. some reinforcement thing. did my morning lifts using machines. the smith was not as bad as i thought for the paused squats. resistance feel about the same.
* did lots of upperbody push and the seated hammerstrength superincline feels pretty good. can load up to 4/5 plates on each side (405-495lb). started today with 225 max and it was not that heavy. these machines are really good for volume work. might get serious adding them to my routine. i don't care what they say about functional or balance handicap when not using free weights.. if i can balance 405+.. im good with these little things. 

afternoon
315-365-405
315x20 no-pause
incline press 185lbx20 hammerstrength super inclined

Tue Oct 13

morning
315-315-315-365-405 smith
one arm cable rows 75lbx10
incline press 225lb x8-6-6 hammerstrength super inclined
seated calf raise 270lbx10+8+4

* strong to 75lbx20 on the cable rows again but still took another light day to x10 reps only.
* really liking the seated inclined machine press. might use this for a while in conjunction with the cable rows.

afternoon
315-365-405
315x20 no-pause
bw chins x20
incline press 225lb x10 hammerstrength super inclined

Wed Oct 14

morning
315-315-315-365-405 smith
one arm cable rows 75lbx10
incline press 225lb x10-8-6 hammerstrength super inclined
seated calf raise 270lbx12-10-2

* not really feeling any doms from the shoulders doing these seated machine inclined presses. i'm also doing these from a dead start every rep.

afternoon
315-365-405
bw chins x18+2
inclined press 135lb x10

*no hammerstrength machine on my company gym. chins also suck because of the design of the chin bars. (no open space in  between)

Thur Oct 15

315-365-405
incline press 135lb x10,10,10,9+1

Fri Oct 16

315-315-315-365-405
cable rows 75lb x20

Sat Oct 17

315-365-405
incline press 225lbx12 275lbx3 245lbx8 hammerstrength super inclined