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ADARQ's journal
adarqui:
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: ---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
--- End code ---
--- Code: ---06/05/2009:
- light basketball dribbling, jump shots, layups, and some light dribble up dunk attempts
--- End code ---
peace
adarqui:
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:
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:
That looks pretty insane. I'll be following this experiment closely, ankle stiffness is definitely a major weakness of mine.
adarqui:
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.
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