Adarq.org

Nov 22-28, 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 22

morning
315s-365-405
315x4 no-pause
bw chins neutral bar x20+4

Mon Nov 23

morning
315s-365-405
315x4 no-pause
bw chins straight bar x16+4

afternoon
315s-365-405
SVJ double hand rim touch x12
bw  chins neutral bar x22-6-2
seated calf raise soleus 5x45lb x10

Tue Nov 24

morning
315s-365-405
24" landings x10
SVJ x2

afternoon
315s-365-405
bw chins straight bar x20-4-4

Wed Nov 25

morning
315s-365-405
24" landings x20
SVJ x4
bw chins straight bar x20-6-6

afternoon
315s-365-405
bw chins neutral x22-6-2

Thur Nov 26

315s-365-405
315x4 no-pause
weighted jump squats 2x10lb x10-10
SVJ x4
bw chins neutra bar x20-5-5

* BW 184lb right now. barely any carbs for 3 straight days. veins in lower abs lean but still able to get daily paused 405s with 10-25lbs over it. i really have to focus now on  best technique because i cannot just muscle my way out of sloppy form. chest forward, lots of air in stomach, narrow stance and when im closing in at the bottom - force my glutes to rest on the top calves so i dont drop too low. (i dont know how or which muscles does that but it really works in getting me very solid at the bottom pause)

Fri Nov 27

315s-365-405
SVJ x2
bw chins neutral bar x20-8-6

Sat Nov 28

315s-365-405
SVJ x2
bw chins neutral bar x20-8-6

* abs starting to feel beat from the higher volumes of chins.

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.