Adarq.org

17 September 2009

back in the weightroom after 4 months!!!

i relocated gym in order to be able to do free squats. Believe it or not i have never done a free squat in my life , the last 2 years ive been doing them in a smith machine and before that i only did leg-presses.
i didnt push too much , hoping ill be able to move tomorrow , 4 months is a big break!

squats : 5x5 165lbs , wide stance , way below parallel , pretty much ass-to grass.
cable puulthroughs : 3x8 110lbs
bench press : 5x5 121lbs
wide grip lat pulldowns : 4x6 132lbs

4 September 2009

5' Dynamic warm up.
4x10sec single leg line hops  , 10secs each leg per set , was scoring steady 35.
4x6 depth drops from 35''.
4x8 single leg BW squats.
3x12 single leg BW king deadlift.
3x15 single leg BW standing calf raises.
4x15 feet elevated pushups.

keep zoning in mentally because I feel you have some PR's in you from how your 29th/31 days went..

peace man!

Well , the 29th was a joke , i was sore that i could barely walk , dont know how i ended up trying to dunk! LOL
The 31st was pretty good for bad ( ! ).
Im still waiting to see where i am at a good day , without excuses ( soreness , rain, sun and other shit bugging me all summer ).


1 September 2009

4x10sec bilateral line hops  , i got 38-40 , wtf, i am not that quick!
4x6 depth drops from 35'' ( i remeasured , it was 35'' and not 40'' last time too ).
4x8 single leg BW squats ( 8 reps each leg per set ).
3x15 single leg BW standing calf raises.

29 August 2009

Went for a dunk session to see where i am after holidays and 3 weeks of no jumping.
Feet were terribly sore from workout 2 days ago.
Dunk session was a BAD failure , couldnt even dunk 9'8''. Best jump i got was 28,5'' , without ball of course, 3 times.

27 August 2009:

Too bored to go to the gym. Havent lifted for 3 months now and im terribly bored of the initial soreness, you know what i mean.
Anyway , i do what i can at home, here's yesterdays workout:

Bilateral line hops 2x10sec back-forth , 2x10 side ( got 30+-2 one every set ).
4x6 depth drops from 1m (40'' ).
4x8 single leg BW squats ( 8 reps each leg per set ).
3x15 single leg BW standing calf raises.
4x12 feet elevated pushups.

Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.

Down here ill be posting/updating my PRs / milestones:

May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : MSEM SQUAT PR : 2x1x275 , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
9 December 2010 : MSEM SQUAT PR : 3x1x308 , BW ~200
16 December 2010 : SQUAT PR : 5x297 , BW ~200
20 December 2010 : MSEM SQUAT PR : 3x1x319 , BW ~200

---

^I had that above list updated until late 2011 but it got lost with the data of that November 2011 site crash.
So down here i will have all my PRs posted so i don't have to search the log every time

FULL SQUAT : 5x231
BARELY ABOVE PARALLEL SQUAT : 5x242
HALF SQUAT : 3x319
QUARTER SQUAT : 3x374

DEADLIFT : 1x308

RDL old form : 8x253
RDL new form : 5x187

BENCH PRESS : 5x159.5 , 3x165

WIDE GRIP LAT PULLDOWN : 8x196 , 3x220

SEATED OHP : 5x121

PUSH PRESS : 5x110  , 4x115,5

CHINUPS : 11@195,5(BW)

well , my VJ and RVJ gap was allways sth like 5-6''
it looks like it got up to 7'' now but maybe not:
the standing VJ PR was set in 2 May , the RVJ was ~2 months later , i havent measured standing vert since 2 may
but if its not 7'' its sure more than 5''
nth close to your 10''+ though , youre the reactivity king!

hi andrew, hi all!
my name is vangelis and i live in Greece
i am 35 years old but the more years pass the more i love training and dunking
my stats are:
-height : 5' 11,75'' barefoot , 6'1'' with shoes
-one hand reach : 7'11'' with shoes, streched to the point that i hurt! LOL
-weight : currently 180lbs at ~15%bodyfat
-PRs:
 standing vertical : ~26,5''
 running vertical : ~33,5''
 bench : 5x160
 squat : 5x240
 deadlift : 4x270

you can see me at
http://www.youtube.com/user/Ben1O16

keep training and improving everyone!