Adarq.org

1 December 2009

Bball game today.
Felt damn explosive, the wooden floor was also excelent at today's court, awesome traction and bounce.
Did only 2 jumps , 1 dropstep for height and 1 dunk attempt.
I got easy 7'' above rim on the dropstep ( thats 32'' )
As for the dunk i think i got 9 to 10 inches above. ( thats 33 to 34 ). It was an alley , got all my hand ( 8'' ) above rim , ball went in through the backboard going downwards, thats needs at least  9'' to happen. The guy that gave me the alley said it was 10''.
It was and felt like a PR but im not counting it if its not on film.
Im filming VJ testing this Thursday, hopefully PRing too

30 November 2009

BENCH PRESS :
2x5@143lbs
2x5@154lbs ( Equals PR , +1 set )
30sec rest , 1x15@121lbs

WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x6@187lbs ( Equals PR )
30 sec rest , 1x12@143lbs

BICEP CURLS : 3x8 , 24lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs

Yup... no legs!

New elements i want to enter in my training:
Jump squats & depth drops ( not today , yesterday i had a dunk session and tomorrow we have a bball game ).
Core work ( allways neglecting core , it like a training lifestyle for me! LOL ).
More cardio ( gotta get leaner , bulking added pretty much fat on me ).

26 November 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1x3@231
1X5@253 ( equals PR , same form : 2 reps slightly above parallel - 3 reps parallel or below )

ROMANIAN DEADLIFT :
3x8@165lbs

SINGLE LEG CALF RAISES :
3x12 @ BW + 44lbs

SHOULDERS OHP behind head :
1x8@99lbs
1x8@110lbs
1x8@121lbs

I feel my legs are strength-overtrained.
Its been ~2,5 months hiting them twice a week.
Gonna switch to once per week and make the other pure upper-body workout.

22 November 2009

Vertical jump testing:
Bodyweight at session : 192,5lbs (morning , empty stomach )
1st jump session in Nike frees, felt great!

Dynamic warmup 5'
2x5 SVJ : steady at ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~32'' ( equals PR )

All latest measurements are based on where i touch measured rims , must record soon coz ppl watching say i reach 2-3'' higher from where i finaly touch.

how can u do so many glute ham raises???

there isnt a GHR machine in my gym, so i improvised by putting my knees on one of those bouncy half dome things to cushion them, then hooking my ankles under whatever i could find.

cant even do a proper all the way to the floor one!! 

Well its not like im doing them perfect , lowering slow untill my nose touches the floor.
I am lowering with as much control as i can and when im about to colapse i use my hands!
I wouldnt say 3x12 are that many, but they are pretty challenging for me.

Heres Kelly Baggett's description for them ( covers your case where no machine is available ):

Natural glute-ham raise- Kneel down and lock your feet under something solid and
heavy (a partner can do just fine, but he must be able to hold you down). The trunk is
upright and the arms are alongside the body. Find a pad or something to rest your knees
on. A towel will work just fine for most. Without rounding your back Lower yourself
towards the ground as slowly as possible. To do so you must produce a powerful
hamstring contraction or else you'll find yourself embedded in the floor! If you're able to
bring yourself back up on your own, do so, but most guys will need a little push-off with
the arms to get moving.

16 November 2009

SQUATS :
5x5@209lbs ( +22lbs for 2 sets )

CABLE PULLTHROUGHS : 3x8@132lbs

CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@286lbs ( seems like PRs wont stop... )

BENCH PRESS :
1x5@121lbs
2x5@143lbs
1x5@154lbs ( +11lbs , Equals PR )
30sec rest , 1x10@121lbs

WIDE GRIP LAT PULLDOWN:
1x6@165lbs
2x6@176lbs ( +11lbs )
30 sec rest , 1x10@143lbs ( +11lbs )

 

11 November 2009

Bball training , normal fatigue this time , more tactics than running.


12 November 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1X5@242 ( equal with PR , +better form )

BULGARIAN SPLIT SQUAT :
3x6 , 2x57lbs dumbells ( total = 114lbs , PR )

CALF RAISES :
1x12@220lbs
1x12@242lbs
1x12@265lbs ( PR , again , WTF??? )

SHOULDERS OHP behind head :
4x6@110lbs

8 November 2009

5' Dynamic warmup.
1x6 18'' depth jumps.
5x5 max effort RVJs.

I have good and bad news.
I remeasured the rim that i have recorded all my jumps and dunks and its not 9'11,5'' but 9'10''.

BAD NEWS 1 : That cancels my 33,5'' RVJ PR recorded in June, it was ~32''.
BAD NEWS 2 : That cancels my "10' dunker" title.           

GOOD NEWS : Again today i had many 32'' RVJs both on that 9'10'' and on a legit 10' rim.
So on all last sessions im steady at my PR levels being 195+lbs.

Thats all...