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adarqui

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ADARQ's journal
« on: June 02, 2009, 12:06:08 am »
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before 2011, i want:
- 40" RVJ (LR DLRVJ)
- 35" L-SLRVJ
- < 18min 5k
- < 55s 400m
- be able to run 10 miles or so comfortably
- hit a damn GHR rep
- 5-6% body fat


RE:STARTING OVER AFTER 6 MONTH DETRAINING & MENTAL DELERIUM


BODYWEIGHT:
08/20/2010: 160
08/21/2010: 159
08/22/2010: 159


SQUAT:
08/08/2010: squat: 225 x 1 - ez      squat: 185 @ 3 x 5 - ez
08/11/2010: half squat: 165 @ 4 x 8, short rest
08/15/2010: squat: 235 x 1, 205 @ 3 x 5, 2min rest or so
08/21/2010: superset of 225 lb squat x 1 (for speed) & 200-250 jump rope turns, rest 1min, repeat 8 times


GHR:
08/08/2010: 3 x 5
08/11/2010: 3 x 5
08/17/2010: 5 x 3, 3 x 2
08/21/2010: 3 x 3


walking lunges:
08/21/2010: BW @ 4 x 50tot

jumping:
08/20/2010 - dunks, flyin

sprinting:
08/21/2010: 200's x 4

walking:
08/22/2010: ~7 mile walk in ~2 hours


400m-TEST-A:
08/14/2010 - - 400's @ 5x, walk back, repeat: -- total time: 8:43 - 9:13 -- 400 #1: 1:09:47  -- 400 #2: 1:09:xx -- 400 #3: 1:12:xx  -- 400 #4: 1:17:xx -- 400 #5: 1:06:xx  -- walking back after each 400 took about 5 minutes
08/17/2010: - 400m-TEST-A : not really testing, legs jello/totally dead -- total time: 28min, 6:30 - 6:58, 4:40 or so second walk backs -- 400 #1: 1:20 -- 400 #2: 1:20 -- 400 #3: 1:21 -- 400 #4: 1:24 -- 400 #5: 1:09


3.9 mile run:
08/14/2010 - 3.9 mile jog = 32:15 -- 1.3 miles = 9:30 = 7:18 minutes per mile -- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile -- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile
08/16/2010 - 3.9 mile jog = 29:32 - 1.3 mile = 9:10   = 9:10   = 7:03 minutes per mile - 2.6 mile = 19:20 = 10:10 = 7:49 minutes per mile - 3.9 mile = 29:32 = 10:12 = 7:50 minutes per mile
09/04/2010 - 3.9 mile jog = didnt finish - cramp... 1.3 mile = 8:45, 2.6 mile = 18:25


running:
08/14/2010: 3.9 mile jog = 32:15
08/16/2010: 3.9 mile jog = 29.32
08/20/2010: 4.55 mile run in 39:30, 6.57 mile run in 58min
08/23/2010: 4.55 mile run in 36min, interval sprint ~1.5 mile, run 2mile
 












LR DLRVJ's:
02/27/2010: 10'2 touch at max
03/03/2010: 10'3 touch at max
03/06/2010: 10'4 touch at max
03/11/2010: 10'4 definitely, maybe 10'5
08/14/2010: 10'10" touch


RL DLRVJ's:
03/03/2010: 10' touch at max
03/06/2010: 10' touch at max
03/11/2010: 10'1 touch at max
08/14/2010: 10'5" touch


L SLRVJ:
03/03/2010: 10' touch at max
03/06/2010: 10'2 touch at max
03/11/2010: 10'1 touch at max


R SLRVJ:
03/03/2010: ~9'6 touch?
03/06/2010: backboard taps
03/11/2010: ~9'8 touch?


SVJ:
03/03/2010: ~9'8 touch?
03/06/2010: backboard taps


POLE SPRINTS:
03/11/2010: nice pace on jog, nice pace on sprints, ~3 miles

SPINACH:
03/07/2010: 10 oz

Poonanny squats:
02/27/2010: 95 lb @ 3x5
03/03/2010: 100 @ 3x5
03/06/2010: 115 @ 3x5 (ankles not 100% stable)

Poonanny stepups:
03/03/2010: 75 @ 3x5e



OLD SHIT:
I will start my journal after my 1 week recovery.

August 2007 - 27" running vert
May 2009 - 38" running vert
August 2009 - <please, please, please 41" running vert... seriously, please>

Everything I actually do will be put into the original post, only questions/comments/discussion will be in replies to this thread. This way we can see everything alot cleaner.


Weight:
06/04/2009: 165.0
06/05/2009: 164.0


Lifts:


Jumps/Dunks:
06/04/2009: barbell hops (4x100, 1x25, 1x100)
06/05/2009: light basketball dribbling, jump shots, layups, and some light dribble up dunk attempts

Other:
06/04/2009: basketball dribbling (explosive)




Sessions:

Code: [Select]
6/4/2009
- 45 minutes basketball dribbling : explosive (alot of backward to forward transitions, these hit the ankles/hips so hard)
- submax jump barbell ankle hop: 45 lb. bar @ 100 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps
- submax jump barbell ankle hop: 45 lb. bar @ 100 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps
- near-max jump barbell ankle hop: 45 lb. bar @ 25 reps
- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps


Code: [Select]
06/05/2009:
- light basketball dribbling, jump shots, layups, and some light dribble up dunk attempts

peace

adarqui

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Re: ADARQ's journal
« Reply #1 on: June 04, 2009, 03:39:43 pm »
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ok so my new journey began today. my one week deload turned in to a 4 day deload. what can i say, resting is boring...

i figure i'm always talking about the ankles, so it's time to put up or shut up. I will attempt to drastically improve my ankle strength/stiffness. I will do at most 1 squat session a week to maintain my hip strength.

I have no routine as of yet, but I have something in mind... so I won't list what I plan on doing yet, I will just try it and see if it falls into place.

peace

adarqui

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Re: ADARQ's journal
« Reply #2 on: June 04, 2009, 03:43:44 pm »
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6/4/2009

- 45 minutes basketball dribbling : explosive (alot of backward to forward transitions, these hit the ankles/hips so hard)

- submax jump barbell ankle hop: 45 lb. bar @ 100 reps

- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps

- submax jump barbell ankle hop: 45 lb. bar @ 100 reps

- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps

- near-max jump barbell ankle hop: 45 lb. bar @ 25 reps

- submax jump STIFF LEG ANKLE DORSIFLEXED barbell hop: 45 lb. bar @ 100 reps


the stiff leg variation absolutely killed my glutes... so much fatigue i could barely make it to 100... the submax jump variation was easier, got higher, so more rest between reps.

I plan on doing hops in deeper ranges of motion, for example, alternating barbell lunge hops, squat ankle hops.

I'll probably train again saturday, monday, and then lift hard on wednesday.. no idea though.

my rest days will just be light warmups/activation/cooldowns...

peace

Joe

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Re: ADARQ's journal
« Reply #3 on: June 04, 2009, 03:57:24 pm »
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That looks pretty insane. I'll be following this experiment closely, ankle stiffness is definitely a major weakness of mine.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: ADARQ's journal
« Reply #4 on: June 05, 2009, 10:23:25 pm »
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going to do some crazy training tomorrow, can't wait...

ankle stiffness stuff with db's, mixed in with bball dribbling / dunks off the dribbling... less volume on the ankle stiffness so to not create too much fatigue during the session...

6/05/2009

felt so amazing/powerful/lots of pop today just walking around and during my light training... crazy

- light bball dribbling, jump shots, layups
- some real light attempts at dunking off the dribble from two step runup, close just lost the ball, didnt go 100% max tho, courts had just been wet and were drying up but didnt wanna risk anything


right calf/achilles are tight...

left calf/achilles is fine

peace



edit: hurt my right knee kinda mid-day, ran to get my camcorder because we were in a storm that had a tornado nearby, and i banged my knee into a wooden bed post sooooooooooo hard... i was on the ground and said (expletive) recording the tornado, that (expletive) hurt.

it'll be ok for tmw's hard training..

edit #2: after cooling down its swelling up... going to ice it a bunch.

adarqui

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Re: ADARQ's journal
« Reply #5 on: June 06, 2009, 01:29:15 pm »
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6/06/2009

- during training, tied my PR stopwatch double click of 0.07 ! all of them were very good... reactive training makes your thumb twitch faster

- dribble up dunks: didnt make one, just lost it in the air alot, but i threw them down hard.. was probably getting 33" off dribble up.. 35-36" off run up.. really wasn't motivated to do run up jumps though today

- finished with:
- 30 lb. db each hand: stiff leg ankle hop: 20,40,60
- 30 lb. db each hand: alternating lunge hop: 15, 20, 30
- 30 lb. db each hand: low squat ankle hop: 40, 40 (very fast), 60 (very fast)

im completely dead... legs are jello.

peace

Kellyb

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Re: ADARQ's journal
« Reply #6 on: June 06, 2009, 05:53:29 pm »
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My ankles would be dead after 5 minutes of that insane barbell hop routine. :)  How about a heavy barbell calf raise/ankle hop type of complex?  At some point I think you might consider experimenting with hypertrophy work too because I don't think your weakness is neurological or tendinous in origin as much as it is probably structural.   Do several sets of higher rep barbell calves and see if you have more leverage off your toes the following days. Something like 5 x 5 at a 2-3-x tempo.  If I notice extra leverage from something like that I'd be surprised if you don't notice it too. 

adarqui

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Re: ADARQ's journal
« Reply #7 on: June 06, 2009, 06:16:44 pm »
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My ankles would be dead after 5 minutes of that insane barbell hop routine. :)  How about a heavy barbell calf raise/ankle hop type of complex?  At some point I think you might consider experimenting with hypertrophy work too because I don't think your weakness is neurological or tendinous in origin as much as it is probably structural.   Do several sets of higher rep barbell calves and see if you have more leverage off your toes the following days. Something like 5 x 5 at a 2-3-x tempo.  If I notice extra leverage from something like that I'd be surprised if you don't notice it too. 

ya it was pretty crazy ;)

ya man i definitely think I would get good results doing normal strength/hypertrophy work for the calfs.. even just the singles had me feeling more explosive in my calfs days after.. heavy strength work has had the greatest effect on my vert so far... what i'm doing currently is more of an experiment.. i've made good progress recently without any true plyos or high volumes of reactive work.. it has mostly been due to max effort jumping in the morning, and heavy lifting at night, at high frequency.


these next two months are going to be kind of crazy in my log... eddie contacted me and we're going to do this big project for this site.. so my stiffness training now has a true goal.. unfortunately im going to be staying away from any heavy barbell work, absolutely nothing heavy (with barbells), only dumbell / bodyweight / ada stuff.

so my previous routine which i showed you, that you said looked solid, wont happen until august 1.. i mean if i get great gains with this stuff, i'll probably keep it up, but we're going to see soon enough.

ahhhh.. i havn't gone crazy again, trust me on this one.

peace

;)

Bluegreyhound

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Re: ADARQ's journal
« Reply #8 on: June 07, 2009, 07:17:43 am »
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Respect. You are your own guinea pig/ lab rat.  ;D

I would be interested in the results from this. I need to work on lower leg strength, stiffness etc too. Since it would not involve much bending of the knees, I should be able to start some training right away.

adarqui

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Re: ADARQ's journal
« Reply #9 on: June 07, 2009, 11:42:42 pm »
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Respect. You are your own guinea pig/ lab rat.  ;D

I would be interested in the results from this. I need to work on lower leg strength, stiffness etc too. Since it would not involve much bending of the knees, I should be able to start some training right away.

hehe.. too often am I my own guinea pig ;)



6/7/2009

hamstrings/adductors/glutes are ridiculously sore..

hope i feel good by tmw morning.. doing some dunks, then doing my workout project with eddie at night..

peace

adarqui

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Re: ADARQ's journal
« Reply #10 on: June 08, 2009, 02:59:53 pm »
+2
so my training is not going to have any heavy barbell lifts.. just bw/dumbell stuff.. so my dunking might get worse, or better.. im assuming better, bekoz im basically doing all impulse/explosive training.

anyway, after a week of doing it, my jumping coordination felt all off.. i just felt weird.. i might be having squat withdrawl though..

i busted out the camcorder after 15 dribbling up dunk attempts.. so i was somewhat fatigued.. ~36 " or so on this dunk.. you can see all the damn sweat on me.. anyway, jumped pretty good on my dribble ups, just slammed them all in and every one flew out.. whatever i'll keep practicing

going to put my vids on vimeo koz i dont wanna just put a bunch of b.s. on my youtube.... SCRATCH THAT -> VIMEO SUCKS.. just made a adarquimiscfootage youtube hah

<a href="http://www.youtube.com/watch?v=A0DeoG4oIls" target="_blank">http://www.youtube.com/watch?v=A0DeoG4oIls</a>


6/8/2009

- 15 dribble up dunk attempts
- then 3 self lob dunk attempts

- here's a self lob pic:


adarqui

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Re: ADARQ's journal
« Reply #11 on: June 09, 2009, 05:24:35 pm »
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man this crap im doing has me in a state of incredible fatigue... i napped all day after the first time i did it.. and today is no different.

sleeping all day.. so lethargic.. completely wasted.

heh!

adarqui

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Re: ADARQ's journal
« Reply #12 on: June 09, 2009, 09:35:07 pm »
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after napping for much of the day, i feel incredible.. i feel so light and explosive that i'm going to try and land some crazy dunks tomorrow.

my stopwatch double clicks before nap were all above .14

after nap: .09, .10, .11, and a few above .14

peace

adarqui

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Re: ADARQ's journal
« Reply #13 on: June 10, 2009, 01:25:13 pm »
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6-10-2009

bleh.. my legs feel so loose it is crazy..

started off GREAT with my jumps.. i think it might just be too hot outside.. by my ~7th jump i was done.. i did like 20 more but i was sweating so much/felt so overheated.. i think it's effecting my sessions.

friday ill be able to go dunk at that covered outdoor court... so that'll help me figure this out.

anyway, this ace bandage i have on my wrist would be 37" if the rim was at the bottom of the bandage... so i might have hit 37 today, but i dno probably like 36"..

my first dunk, a dribble up, went down nice but it only looks like 31" on video.. i lose alot dribbling up.


<a href="http://www.youtube.com/watch?v=PZkPTCPA7ho" target="_blank">http://www.youtube.com/watch?v=PZkPTCPA7ho</a>







peace

adarqui

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Re: ADARQ's journal
« Reply #14 on: June 10, 2009, 09:55:29 pm »
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6/10/2009

tonight was comrade training..


vert: best of 27


18" dj: best of 28


33" depth jumps (way too high), results using jumpmat:


1st set: best of 5: 29.3
- 25.8, 27.4, 27.6, 28.1, 29.3

2nd set: best of 5: 29.0
- 27.3, 27.4, 27.6, 28.7, 29.0

3rd set: best of 5: 28.3
- 27.8, 27.4, 27.9, 27.6, 28.3

4th set: best of 5: 26.6 <look at how this set went though>
- 26.6, 25.5, 25.3, 25.6, 24.9 (COMPLETE CNS SHUTDOWN)

15% dropoff.. boom.


then did rfi etc

feel good after the mini-shock... right knee and right ankle bugging a bit.. icing helped ankle.. about to ice knee.

i think i did pretty good on the dj's considering all the dunks i did earlier today... i landed legit on the jump mat, so.. vertec result pr's for 18" dj = 28", 24" dj = 30".. so i hit 29.3" off 33" box.. thats definitely better than 30" off 24" box.. i landed stiff leg/toes somewhat pointed so.

peace