Adarq.org

22 January 2010

Weight at session : 190,3lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : getting ~42
4x5 27'' depth jumps ( average = 24'' , 2 bad jumps at 22,5'' and 1 good jump at 24,75'' )

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
2x3@143lps
3x3@165lbs

BSS ( switched from doing them with dumbells to smith machine ):
3x8@110lbs

CALF RAISES : 3x12@264lbs

ABS : 3x15 horizontal leg raises

Lower body strech routine.

19 January 2010

BENCH PRESS : 3x8@121lbs

WIDE GRIP LAT PULLDOWN: 3x8@154lbs

BICEP CURLS : 3x12 , 24lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs

ABS : 3x15 vertical leg raises. ( not hanging , based on forearms , straight legs , a little above 90 degrees )

hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?

I havent done 27'' DJs in the past , so todays 25,5'' is PR

As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.

13 January 2010

Basketball training
Did 2 SVJs and 3RVJs between drills , got like 26'' and 30''. Fatigue from the depth jumps i guess...



14 January 2010

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right
4x5 27'' depth jumps ( averahge = 23 1/4'' , got that on every jump except 2 that i got maximum 24,5'' )

SPEED SQUATS : 5x3@143lbs. Style was go down slowly until below parallel , rapidly explode up.
BSS : 3x8@70,5lbs
CALF RAISES : 3x12@220lbs
ABS : 3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )

Lower body strech routine.

About your bulking or not:
I remember i left a reply for you once about that , but i couldnt find it in your journal...
Finally , i found it , it was in my journal because thats where it came up, LOL!
Not sure if you read it there so im pasting it here too , if you allready read it just ignore this...

Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.

Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.

Well , i think that if your main goal is to improve jumping you should quite often practice jumping.
As for bulking etc , i was thinking 100% like you, but after 2,5 years of training i think i was wrong
Take a look at this , it's exactly about that theme: http://www.higher-faster-sports.com/relativestrengthmyth.html
I tried that on me , gained ~25lbs from August , bodyfat went from ~13% to ~19%.
Still , my running vert is the same ( and feels easier to get it ) and i PR'ed 1'' on standing vert, feeling easier again.
Currently trying to lean back to the middle ( -12 from now , +12 from August ) , i expect huge gains!
Just saying though , each one of us is different , you know better...

btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.

Very weird indeed!
It was like being in a very light fog. You could see far , but kinda blurry, like the air was "heavy". And allthough it was sunny , everything was wet.
Wack...

Work
Squat 3x5x280

Thats some serious lifting man , awesome...

3 January 2010 AM

Body measurements
After 3,5 weeks of undereating.
Last 10 days included : no working out at all, crapy dieting, some excesive alchool consumption!

Weight ( in the morning ) : ~186lbs , ( -9lbs )
Waist ( navel level , loose) : 35,2'' , ( -1,3'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0'' )
Biceps ( flexed ) : 15,5'' , ( -0,3'' )
Calves : 14,75'' ( -0,6'' )

Bodyfat estimation : ~17,5% ( -1,5% )

Those +/- are compared to end of bulking.
Comparison with end of previous undereating cycle :

Weight : -2lbs
Waist : -0,6''
Thighs : +0''
Hips : +0,3''
Biceps : +0''
Calves : -0,25''
Bodyfat% : -0,9%


It looks good.
No big differences from the last undereating , but i am not sure they can be directly compared, 10 days is different than 3 weeks.
Also it would sure look even better without the alchool + xmas-eating-crap.

NOT bulking again now , will be overeating on gym days but undereating all others.