Adarq.org
Members Area => Progress Journals & Experimental Routines => Topic started by: Jard on December 29, 2010, 05:36:57 am
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Three Rules
#1 Mindset
READ (http://thellabb.blogspot.com/2011/01/recipe-for-failure-new-years.html)
Keep in mind that this page is a small but powerfull tool; a tool to look forward and to reflect (w. some added peer pressure) and to basically help you create a map of where you want to go step by step.
You need a start and directions every now and then; if not you'll just swerve off of your track to succes
(http://www.youtube.com/watch?v=dIl4ZPy-USY&feature=player_embedded)
#2 Get Started
Step 1
Take some time to think of SMART goals.
* S - Specific (or Significant).
* M - Measurable (or Meaningful).
* A - Attainable (or Action-Oriented).
* R - Relevant (or Rewarding).
* T - Time-bound (or Trackable).
(more tips on goals on this site (http://www.mindtools.com/page6.html))
Step 2
Post your
-current stats
-goals for 2011,
Look forward and check your general schedule for school/work/summer etc (when can you push, when do you maintain?) and then slash em into
-monthly goals (6" gain = 0,5" jan, 0,5" gain feb)
Post up, I'll put them in the main post.
I will not put you into this post untill you posted up all three points.
Step 3.
Every first day of the month we'll evaluate and update whether or not we made our goals (and why) and update this post.
#3 Go Get it
I ADVISE EVERYONE MAKING THIS TOPIC THEIR STARTING PAGE
1. Adarq.org gets hits = andrews goal gets a step closer every time you start your browser :highfive:
2. You keep getting confronted w. these goals every time you start off your internet journey (time that could be better spend 90% of the time).
3. You don't forget the monthly review which is vital
LINK (https://spreadsheets.google.com/ccc?key=0AtQciL4qZ_zLdHBHZTQ5VE9WU01MbUtMZFJRZ2lCREE&hl=nl&authkey=CN6hmIYL)
And keep in mind:
plans/goals/future?
The time to make it happen is Now.
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i love it..
all I really have is:
RVJ = 47"
half squat = 405 x 10 (good half squat depth, decent speed)
50,000 hits a day on adarq.org
adarq.org progress journals become the most insane PR machine in the performance world.
get 1 million hits on a video.
get the adarq.org high socks/beanies/shirts in production
2011 is going to be my bitch.. i'll sticky this log eventually but we'll leave it as is right now so it can keep getting bumped.
WORK *VERY* HARD BECAUSE IN 2012 THE WORLD ENDS.
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All good, post exact recent Personal Bests too, then you can post a plan step by step and keep track of the big picture.
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Btw.
405 x 10 :o
GOGITIT
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Goals
Everything else is gravy.
EDIT: Because it's worth writing down, here is the gravy.
| current/past | goal |
weight | 170# | 180# |
trap bar dead lift | 360# | 420# |
squat | 320# | 375# |
running vertical jump | 32" | 38" |
overhead press | 5x135# | 5x165# |
dips | 15xbw+8 | 10xbw+45 |
pull ups | 13 | 10xbw+25 |
10-yard dash | ? | 1.67s |
20-yard dash | ? | 2.77s |
40-yard dash | ? | 4.80s |
|
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FUCK YEA
(http://files.sharenator.com/angry_kid_Top_42_World_Military_Strengths_Ranking_By_Global_Fire_Power-s500x333-94901-580.jpg)
ps.
post most recent stats NOW
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current stats =
38-39 RVJ
255 x 20 half squat & 285 x 10
6665 hits on adarq.org in one day
25,000 hits on a video or something
lol
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1.5x bw squat
2 x bw deadlift
1 x bw bench
dunk again post injury
score 30points against the team i bust my ankle up against
35inch rvj
probably think of some more by the time 2011 comes around!
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GOALS
1. DUNK :ibjumping:
2. RVJ= 35"
3. SVJ= 30"
4. SQUAT= 3 X 315#
5. BENCH= 1 X 250#
6. DO A DEAD HANG MUSCLE UP ON MY RINGS
7. RUN A SUB 9:20 ON A 1.5 MILE AIR FORCE PT TEST
8. HAVE MY FIRST CHILD! :highfive:
CURRENT STATS
1. I'm close, with a perfect toss on a perfect day, I can almost get it.
2. RVJ=29"
3. SVJ=25"
4. Squat= 3 x 285#
5. Bench= 1 x 225#
6. I can do a pullup to high chest, and a deep dip, but can't get the transition
7. Last PT test I ran a 10:30
8. Baby girl is due March 27th!
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Goals for 2011:
1. Get knee healthy
2. Being able to perform 100% without restrictions, jumping, sprinting etc.
3. Benchpress 300lbs x 5, 225lbs x 20
4. Militarypress 225lbs x 5
5. Chinups BW + 130lbs x 5
6. Look really rugged at 190-195lbs and ~12%bf
Current stats
1. Lateral knee pain (right knee), both knees crazy stiff in general, lots of clicking popping etc.
2. I can jogg, sprint, jump but not at 100%, and with some discomfort/pain
3. Benchpress 215lbs x 5, 165lbs x 20
4. Militarypress 160lbs x 5
5. Chinups BW + 75lbs x 4
6. Looking decent but not great @ 183lbs and ~12%bf
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Goals by the end of 2011:
Rvj - 40"+
Squat - 240kg (530lbs)
Trap Bar DL - 272kg (600lbs)
Bench - 184kg (405lbs)
Enter a powerlifting comp and win.
Be able to squat ATG.
Improved hip mobility and flexibility.
Current:
Rvj: 36"
Squat - 210kg (462lbs)
Trap Bar DL - 246kg (541lbs)
Bench - 150kg (330lbs)
Seems a little optimistic, especially the bench, but technique needs improving on all lifts which I am currently working on.
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Goals:
1. Dunk by the end of the year
2. Get 40" RVJ
3. Squat 1.5 BW
4. 11.1 100 m time
5. Be featured in one of Adarq's videos
6. Become the best basketball player I can be
Current Stats:
33" RVJ
12.4 s for 100 m time
On the senior team getting very minimal minutes, mainly only a set shooter[/li]
Jan.
33" vert
12.4 s 100 m time
Score 10 points in a game that we win.
Feb.
33"
12.3 s 100 m time
Score 14 points in a game that we win.
Mar.
34"
Start hitting the gym hard sticking by everything Adarq tells me to do
Squat 90 Ibs
12.1 s 100 m time
Start Prolific Shooting Program along with Effective Handle Program.
Apr.
35"
Squat 110 Ibs
12.0 s 100 m time
Continue doing Prolific Shooting Program along with Effective Handle Program.
May
35"
Squat 130 Ibs
12.0 s 100 m time
Continue doing Prolific Shooting Program along with Effective Handle Program.
June
36"
Squat 150 Ibs
11.9 s 100 m time
Continue doing Prolific Shooting Program along with Effective Handle Program.
July
37"
Squat 170 Ibs
11.7 s 100 m time
Finish Prolific Shooting Program along with Effective Handle Program.
August
37"
squat 170 Ibs
11.5 s 100 m time
Join a summer league basketball team and be the leader of the team.
September
38"
Squat 190 Ibs
11.3 s 100 m time
Hardcore pre-season training
October
38"
Squat 210 Ibs
11.2 s 100 m time
Continue Hardcore pre-season training
November
39"
Squat 230 Ibs
11.2 100 m time
Practice with team during pre-season
December
40"
Squat 250 Ibs
11.1 s 100 m time
Average 20 points during season along with 5 assists.
[/list]
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GOALS
1. DUNK :ibjumping:
2. RVJ= 35"
3. SVJ= 30"
4. SQUAT= 3 X 315#
5. BENCH= 1 X 250#
6. DO A DEAD HANG MUSCLE UP ON MY RINGS
7. RUN A SUB 9:20 ON A 1.5 MILE AIR FORCE PT TEST
8. HAVE MY FIRST CHILD! :highfive:
CURRENT STATS
1. I'm close, with a perfect toss on a perfect day, I can almost get it.
2. RVJ=29"
3. SVJ=25"
4. Squat= 3 x 285#
5. Bench= 1 x 225#
6. I can do a pullup to high chest, and a deep dip, but can't get the transition
7. Last PT test I ran a 10:30
8. Baby girl is due March 27th!
congrats on the baby man!
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Updated.
Don't forget to cut up them goals up month and make a plan like OJ did, I can do it for you but I don't know your schedule/obligations throughout the year.
Ignore those [ list things, forum is being a b*tch
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congrats on the baby man!
Thanks bro! I'm really excited/nervous/anxious/scared/happy/...... :wowthatwasnutswtf:
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Goals: 2011
1. 2 months to train (january and february) to get a 40 inch vert (minimum) 43 inch vert (between) 45 inch vert (maximum)
2. by march... dunking 1 hand and two hands with ease
3. on april... try out... walk in... in colleges... universities... get recruited... get offers... full athletic scholarships... division 1.
4. become number 1 overall guard college recruit
5. get my basketball skills to another level.
6. when i get recruited in college basketball... i want to play immediately... i want to be a starter... i want to be a major contributor... i dont want to wait... i dont want to be a reserve... i dont want to be team B...
7. thats all for now...
8. ill add more goals later...
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GOALS
1. DUNK :ibjumping:
2. RVJ= 35"
3. SVJ= 30"
4. SQUAT= 3 X 315#
5. BENCH= 1 X 250#
6. DO A DEAD HANG MUSCLE UP ON MY RINGS
7. RUN A SUB 9:20 ON A 1.5 MILE AIR FORCE PT TEST
8. HAVE MY FIRST CHILD! :highfive:
CURRENT STATS
1. I'm close, with a perfect toss on a perfect day, I can almost get it.
2. RVJ=29"
3. SVJ=25"
4. Squat= 3 x 285#
5. Bench= 1 x 225#
6. I can do a pullup to high chest, and a deep dip, but can't get the transition
7. Last PT test I ran a 10:30
8. Baby girl is due March 27th!
OK, since OJ has to be the teacher's pet, I guess we all have to put in more work too! :D
Aight, here's my monthly breakdown:
Jan
RVJ=30"
SVJ=26"
Lose 5 lbs
Continue with Strength Block through this month
Have at least one dunk session per week (start working timing and stuff on lower rims)
Get 5 consecutive spotted Muscle ups
Squat= 1 x 305#
Bench= 3 x 225#
Run a 10:20 1.5 mi
Modified IOT destroy monthly goals!!! (1/31/11)
Feb
RVJ=31"
SVJ=27"
Lose 2 lbs
Power Block through this month
Hang on rim with 2 hands
Get 10 consecutive spotted Muscle ups
Squat= 1 x 315#
Bench= 1 x 235#
Run a 10:00 1.5 mi
Mar
RVJ=32"
SVJ=28"
Lose 2 lbs
Peaking Block through this month
Hang on rim from vertical
Get muscle up
Squat= 3 x 315#
Bench= 1 x 250#
Run a 9:45 1.5 mi
Baby is BORN!!!
Apr
RVJ=33"
SVJ=29"
Maintain 195 lbs
Maintenance Block through this month
Dunk!!
Run a 9:30 1.5 mi
May
RVJ=34"
SVJ=30"
Run a 9:15 1.5 mi
Jun
RVJ=35"
OK, so maybe my goals are 6 month goals, but life happens so I'll just call the rest of the year float time.
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Goals for 2011:
bw: 200lb
squat: 400lb
deadlift: 500lb
hang power snatch: moar (lol)
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2011 goals
12 ppg AAU
10 ppg varsity
7 rpg varsity
consistent shooting and defense
start to go by and over people in basketball
42 vert
250 lunge
250 squat
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Updated first post, read that shit, it's vital.
1/3rd of the month is GONE, you gaining on your goals yet?
GO GET EM
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Updated first post, read that shit, it's vital.
1/3rd of the month is GONE, you gaining on your goals yet?
GO GET EM
going to sticky this now, great work Jard.
Jard wrote:
I ADVISE EVERYONE MAKING THIS TOPIC THEIR STARTING PAGE
1. Adarq.org gets hits = andrews goal gets a step closer every time you start your browser highfive
2. You keep getting confronted w. these goals every time you start off your internet journey (time that could be better spend 90% of the time).
3. You don't forget the monthly review which is vital
great points, i concur ;)
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Never mind.
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!2011 GOALS!
STRENGTH GOALS:
Squat - 415 below parallel. If I can maintain by weight around 160-165lbs, this will be 2.5x bodyweight.
Deadlift - 385x3
DB Press - 90lbs x 3 This will be in increase of 15lbs from what I am currently doing
VERTICAL GOALS
: Grab rim easily off an 18 inch depth jump
: Grab rim with two hands off a standing vertical
: Get 15 inches of my arm over the rim = 45 inch running vertical
: Easily hit head on backboard off a running jump
: Get chin above net off a running jump
: Touch the top of the square on the backboard off a running jump
DUNK GOALS
: Dunk with 1 hand off a drop step
: Dunk with two hands easily/consistently
: Dunk off a 1-leg jump easily/consistently
: Catch a two hand dunk off a lob
: Dunk off the backboard
BASKETBALL GOALS
:have a great AAU season playing on my new team(on of the top teams in boston MABC Bengals)
: play great in all of our tournaments (were playing in places like florida,indiana,new york, new jersey, etc.)
: get good footage of all my games to send to D2 schools I want to play at
: have a high level of interest from a D2 school going into my senior year (as of now one D2 school, Stonehill College, my top choice, has shown a decent level of interest)
: get ballhandling skills like ganon baker/micah lancaster
: go into varsity season as the most complete player the school has ever seen
OTHER GOALS FOR 2011
: get jordan cement III's white/black/true blue, lebron 8 all star/entourage/summit lake hornets/dunkman colorways
: get all other jordans/lebrons on my list (any other sneaker heads on here?)
: finish my homeschooling by october, start working with dad as a private money manager/professional trader. I have a better knowledge of the stock market and different strategies than most adults who claim to be in the business. I also know how to code my own strategies and back test them to see how they work
: eat a good diet all year. for christmas 2011 i want to wake up with some disgustingly sick abs
: get tattoo on back of personalized family cross
: visit grandma and grandpa in Florida (maybe go do a dunk session with adarq while im down there :headbang:)
: stay healthy, happy, have the best year of my life with my friends who will be going to college after this year :'(
: progress myself towards all my major goals in life.
: love my fam, my dogs, my girl, and live life to its fullest
: EAT ALL 4 BOXES OF DIFFERENT FLAVORS OF LINDYS ITALIAN ICE AT ONCE = 48 ITALIAN ICE IN 1 SITTING :highfive:
That would be a pretty great year by my standards=)
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CMON SON, I ain't writin all that bs down.
I wise man once said:
If you have more than three priorities, then you don’t have any.
Not saying it's bad to have those goals (shows some imagination),
but you put all that time in writing down goals for shit like italian icecream and sneakers (IIIs copx2 = crack one-keep one-cmon son).
However you didn't make yourself a plan on how to get there step by step this month or write down where you're at right now.
Remember that this page is a small but powerfull tool; a tool to look forward and to reflect (w. some added peer pressure) and to basically help you create a map of where you want to go step by step.
You need a start and directions every now and then; if not you'll just swerve off of your track to succes
(http://www.youtube.com/watch?v=dIl4ZPy-USY&feature=player_embedded)
You don't want to waste that tool on tatoos or having a good time w. your buddies, you can't measure that over a forum and it will look like you've got WAY too much on your plate (while 50% of them is relaxing).
Also, you don't want to put in goals that you have little to no control over.
Writing down stuff like I want this girl (or d2school w.e.) to like me is pointless, you have no control of how much they'll like you.
You have control of how much work you put in, how much you destroy your opposition and how much time you put in making/sending out tapes of your case of murder.
I actually almost narrowed it down for you, but I think it'd be better if you did it yourself.
Hope it'll improve your focus a bit!
Updated the first post again, everyone read that shit, going to edit the list later today
GOGETIT
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Goal:
1. Dunk ball easily with one hand by March
2. End of year squat 1.75bw for 5 reps(total of 122.5 kg)
3. Ave. at least 20min per game for my rugby team
4. Have people notice my improved physique
5. Get at least a distinction for this years uni. GPA between 6.5 and 7
Current:
1. SVJ can get ring
2. Currently squat 1.22bw for one rep... (85.5kg)
3. Yeh i was bench
4. yeh i get noticed for being a skinny prick
5. got a high credit this year
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Goals:
Current ---- By end of 2011
VERT
1. x ---- RVJ = 40"
LIFTS
Full Squat
2. x ---- 350lbs x 1
Other fitness goals
3. Get back to 155lbs and build up to about 160 slowly from there!
Personal.
3. x ---- Secure a PhD scholarship in nutrition or failing that a MSc in Nutrition in a top college.
4. x ---- Dunk consistently
5. x ---- Eat well throughout the whole year. I can eat junk food but only in moderation! I want to say at the end of each day I ate a healthy amount of food - not too much and not too little EVERY DAY! January is gonna be the exception 'cos I gotta lose this holiday fat FAST!
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1 week left b*tches, it just got real.
Go get them monthly goals :ibsquatting:
updates coming
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CURRENT STATS:
Height: 6'5"
weight: 217lbs (BF% +/- 13%)
Bench: (never really measured)
Squat: - (I was close to BW before my knees started hurting too much.)
GOALS:
Long-Term--
*Re-gain vert to pre-injury state.
*Reduce pain in knees.
*Increase overall leg strength, not just for vert, but for overall health.
*Focus on diet to decrease bodyfat% into single digits. Preferably around 7-8%.
*Run half-marathon (I can already do it, my knees just hurt too much to complete now.)
*Eventually be pain-free enough to start squatting.
*I really don't care about a specific vert #, as long as I feel it's high enough to do what I want. What would benefit me more, would be increased endurance in my jumping. In otherwords, being able to jump with close to M.E. for the majority of a game or a day of pickup, etc. I can already do most of the dunks I want to, if I could do them more consistently and pain-free, then that's what would make me happy. The actual # of my vert is trivial to that. which is probably why I've never tested my vert to get the # anyways.
Month-by-Month--
Jan: missed out, started late
*Basically, let me knee heal...it kinda did.
*Start TKE, GHR, RDL, and some other exercises Adarq suggested.
*Focus on diet.
Feb:
*Continue and progress w/ exercises listed above.
*Maybe add lunges or step ups by end of month.
*Focus on diet.
*Feel good enough to video a new dunk session with my knees.
Mar:
*Continue w/ exercises above. (If lunges/stepups go well, maybe add box squats...)
*Focus on diet.
Apr:
*Re-evaluate exercises depending on knee-health and pain-level.
*Focus on diet.
-------------------------------------------------------------------
Because my knee's health, I currently feel that creating goals for the whole year might be counter-productive. A lot of my goals depend on my knees getting healthier and I don't want to overstate and have to redo my whole journal if I have a setback. I think taking my goals in 3-month periods would be a lot better for my self. Now, if my knees are good to go by this point in the year (April) then I will draw up the rest of my goals all at once, but otherwise, 3-month increments seems like a good idea to me.
(May:Jun:Jul:Aug:Sep:Oct:Nov:Dec: Coming Soon.)
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OK i cut the bullshit, basically when summer starts, this has to be done, so by June 21st:
Strength Goals: 1.5 BW Squat, 8 Pull-ups, Full Hanging Leg Raise (Now: 1.1 BW, 4 Pull-ups, Still @ Prone progressions)
Feb. 24 : 77lbs x 5 x 4 Lunges.
6 Pull-ups
90 degree hanging leg raises x 4
Athletic Goal: Consistent Dunking: 1-leg, Two Hands Tomahawk (Now: Basic two-hander).
Feb. 24 - Meh.
Skill Goals: Crazy Ball Handling (Now: Very good).
Feb. 24 - Meh.
MID-TERM Reality Check: Making the university basketball team.
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Nice, Im going to update this baby tomorrow, You better all report back w. those Monthly achievements!
Dont care if you missed em, its time to re-evaluate, regroup and knock these goals out.
Ps is it possible to make some kinda 'spoiler' in these posts? Hiding lines of text?
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Nice, Im going to update this baby tomorrow, You better all report back w. those Monthly achievements!
Dont care if you missed em, its time to re-evaluate, regroup and knock these goals out.
Ps is it possible to make some kinda 'spoiler' in these posts? Hiding lines of text?
don't think so :/
only like this
spoiler alert:
spoiler
end spoiler alert
hehe
pc
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aww, want to save some space and keep those JAN. goals is there, not the best option lmao.
Well, fck space.
report back tonight, all of you!
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Jan goals report
Originally my goals for January were:
1. Squat 120kg x 3. KILLED!
2. Cut to 155lb. kinda got it
3. Dunk. FAILED
4. Get a scholarship to study for a PhD in Nutrition. KILLED
1. I changed my squat goal to 125kg x 5 - I killed this and feel the strongest I've ever been.
2. I've hit as low as 70kg (~154lbs). I'm usually in around 70.5kg in the morning and i'm not really dieting. Just eating sensibly - on average I've been eating right around maintenance for my weight with about a gram of protein per lb body weight. Considering this as more or less hitting my goal
3. Couldn't get a dunk down in the gym where my team in the London Met League plays. The floor is kinda slippy though. I failed this goal but i'm confident i'll get it soon.
4. Killed, killed, killed. I'll be getting paid to study something i'm interested in for the next 3 years and there'll be a DR. before my name after. NICE!
Going to post my Feb goals below soon, so keep an eye out for those.
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Feb goals
1. DUNK in the gym where I train in London (never properly dunked in this gym). This is my priority and I only got 3 weeks to do it before I leave for America.
2. Deadlift 110kg x 1. Deadlift 115kg x 1.
3. Hang snatch 60kg.
4. Maintain squat @ 125kg x 5.
That's it. Keeping it nice and simple. I want to stay around the weight I am now aswell. Keeping it nice and simple.
Edit: Updated this check my training log for explanations. Also get your progress reports up your lazy muhhhfcccckkkkers! Set some Feb goals too..y'all fools iz slllaccckin!
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^^
Truth.
:-[
Basically, this forum is ASS for handling these goals, made a google doc, check it, leave feedback and I'll make a more general one.
https://spreadsheets.google.com/ccc?hl=nl&key=tpGe49TOVSMLmKLdRQgiBDA&hl=nl#gid=0
If you want in, pm e-mail adres and you will be added immediately
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Edited Sean's.
Putting most of you douchebags in too, only got 2 pms so far, quit slacking.
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Shit is legit...thanks dude!
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np breh, feel this kind of stuff is essential, a long w. a progress tracker.
Updated w. template, give it a look fellas.
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And let's be serious about this shit everyone. I'm fully intent on smoking you motherfuckers this year. I don't care what kinda dunks you're putting down now - i'm looking to better that shit by years end....Let's make this shit competitive!!
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TRUTH AGAIN^
Too bad all of you ain't got SHIT on my work ethic, off to :ibsquatting: pce.
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Edited OG post.
Adarq you fool, give this a look and set monthly goals, don't MAKE me PM you.
Ugh, guess it's between you and me for now Sean.
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In the now...
28" svj
32" rvj
Deadlift 130lb 5x 124 bw
Squat 165lb 2x 130 bw
Future goal (next three months to six months or so)
32" svj
36" rvl
Deadlift 200lb
Squat 170lb
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OK, so here's my question: If I don't hit one of my monthly goals, do I shift it to the next month and everything else back another month? Like, I'm pretty sure I won't be able to run my 10:00 min 1.5 mile, or do my 10 consecutive spotted Muscle Ups. So should I push them back or what??
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All depends.
Whats the cause of you not making the goal?
Sure you can make it next month if you go all out?
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All depends.
Whats the cause of you not making the goal?
Sure you can make it next month if you go all out?
Laziness! Just didn't get many runs in and didn't focus at all on my Muscle Ups.
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wtf.
Why?
Basically I can't help you with that part, you either want it or you don't.
What can really help you out is chopping the monthly goal into weeks, months seem pretty long (even though they fly right past you) but weeks seem a lot shorter.
Set weekly goals, re-evaluate weekly and get after it mang!
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Well, I made those muscle ups my bitch!! And I have a pt test next weekend, so we'll see about that!
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Ok - updating this on my Feb goals.
Goal No. 1 - Dunk
I dunked but not in an indoor court with a 100% legit 10 foot rim so i'm putting that as a fail.
I'll get it this month though.
Goal No. 2 - Deadlift 110kg
Got this and deadlifted 115kg just for good measure.
Goal No. 2 - Hang-snatch 50kg
Got this.
Goal No. 2 - Maintain squat @ 125kg x 5
Didn't get this 'cos I couldn't measure it. My strength hasn't fallen off that much though i'm pretty sure once I start putting that weight on my back i'll hit it for 5 reps pretty quickly.
Overall a decent month - vert is moving up slowly.
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March goals -
1. Dunk in the Y
2. Squat 120kg x 5 for 4 consecutive sets w/decent speed.
3. Hang-snatch 52.5kg
4. Deadlift 120kg
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Look at my signature...
Hopefully the 5-6lb fat loss will contribute at least 2 inches to my vert...
Hopefully the half squat to 250lbs contributes ~2 inches...
Hopefully the DL's contribute like 1 inch...
Hopefully I maintain my upper body mass & strength...
March 18 is the date I chose because that is the day of my last final and then it's spring break when I go back home for a week, so I will no longer have access to a gym and stuff. While home I was thinking of doing some short maximal sprint training to try an utilize my new strength faster. Good idea?
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Feb
RVJ=31" :headbang:
SVJ=27" :pissed:
Lose 2 lbs :headbang:
Power Block through this month :headbang:
Hang on rim with 2 hands :headbang:
Get 10 consecutive spotted Muscle ups :headbang:
Squat= 1 x 315# :headbang:
Bench= 1 x 235# :headbang:
Run a 10:00 1.5 mi :pissed:
So, I'm stuck at 25" on my SVJ. I think the increased jumping will help for next month. And I missed my run time by 21 seconds, and I only ran 3 times in Feb. So, I'm planning on DESTROYING those next month.
Mar
RVJ=32"
SVJ=26" Updated Goal
Lose 2 lbs
Hang on rim from vertical
Get muscle up
Squat= 3 x 315# (at home)
Bench= 3 x 235# (at home)
Run a 10:00 1.5 mi Updated Goal
Baby is BORN!!!
Decided to cut back some of my goals a little. Makes them more attainable but is still on path for end of year.
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I only have one real goal that I'd like to accomplish by the end of 2011 and that's head at 9'10". Head at the rim would be nice though...
Current RVJ = ~40"
Goal RVJ = 47"
It would be ideal if I could actually do this by October 2011 which is when winter volleyball and basketball leagues start again.
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OK i cut the bullshit, basically when summer starts, this has to be done, so by June 21st:
Strength Goals: 1.5 BW Squat, 8 Pull-ups, Full Hanging Leg Raise (Now: 1x BW, 4 Pull-ups, Still @ Prone progressions)
Feb. 24 : 77lbs x 5 x 4 Lunges.
6 Pull-ups
90 degree hanging leg raises x 4
Athletic Goal: Consistent Dunking: 1-leg, Two Hands Tomahawk (Now: Basic two-hander).
Feb. 24 - Meh.
Skill Goals: Crazy Ball Handling (Now: Very good).
Feb. 24 - Meh.
MID-TERM Reality Check: Making the university basketball team.
Ok so 1.5 months later:
Let's review my goals
1- Getting stronger (1.5 BW) 2- Dunk consistently 3-8 Pull-ups + Full Hanging Leg Raise
Results:
1- I can backsquat 200x5 for sets. So that makes up for 225x1 roughly 1.15 bw. Goes up normally.
Missing a few sessions for school work.
2- Consistent 1-leg dunking, 2-feet is up and down. Definately improved.
3-6.5 Pull-ups PR a couple weeks back, down big since then. Leg Raise is OK.
I'M ADDING ANOTHER GOAL: passing both my math courses:
In order to do so: 1h each courses EVERY DAY.
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I wonder how i managed to miss writing my goals here :ninja: :
Anyway, considering recent development, my goals are:
1.A projected 2.5x half squat out of a maximum of 10 reps squat (going 1 rep /w 2.5x seems dangerous for now)
2.200kg(440 lbs) deadlift
3.100kg(220lbs) clean
4.80 kg(177lbs) push press
5.Over 7m long jump
6.Head over rim
7.WIN A F***ING DUNK CONTEST :pissed:
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Goals by July 18:
Break 50s in 400m.
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at first it was to dunk by my 28th birthday, next month july 10...
now its just hope that the ankle will heal fully. :uhhhfacepalm: