Adarq.org

how much have u gained?

zgin: before i started, i was actually a single leg jumper. abt 1 or 2 inches above rim. 2 leg approach not even close, probably like 3-5 inches above the base of the backboard. not too sure about that.

now, when i test, i jump off 2 feet, tho my approach still needs some work, not too consistent. in games however, i still go off 1 foot. HAHA! but at best, its consistently 3 inches above, tho i think i got 4 inches the last time. so... i suppose i did gain quite a chunk for my 2 footed approach.

off 1 foot, i think its abt the same now.

thanks adarq, sure hope something good comes outta it. can u give me an idea of what its gonna be like next week?

week 30
adarq week 2 day 2: wed

warmup

prehab
shoulders, glute, cobra
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 50, 40

Seated machine rows
5 x 15, 25, 35, 50, 60, 70, 80, 82.5, 77.5

Bench
5 x 20, 40, 60, 70, 80
4x 90

on the fifth attempt, failed and pulled/strained my back abit.
sure hope it doesnt affect the stability for the squats...

Weighted pullups
5 x BW, 5, 10, 15, 20
15 x BW

Core
hanging leg raises
2 x 15
raised planks
1 min, 1:20

rebounding quick lunges
15

week 30
adarq week 2 day 3: thurs

skipped the hoops session to rest the back abit.

active/dynamic warmup

stiff legged hops
6 x 200

prehab
shoulders, cobra, glute
2 x 10

REA squats
3 x 60, 70, 70

MSEM squats
5 x 120, 125

jump squats
5 x 35, 35

pullups
23, 12

dips
30, 17

back extensions
15, 12

it was a weak spot in my back. hurt it abit in the first months of squatting. lost balance and fell back with the bar on my back. didnt put in the safety bars, and was pinned under for a good 5 secs.

damn wtf!!!!!!! hopefully you didn't damage anything serious.

thought i'd recovered fully, but apparently not. what can i do to strengthen it back up to par?

those prone cobra/supermans + core work should be helping it.. possibly some high rep back extensions but im not really sure of your issue.. increasing blood flow (with back extensions) definitely helps.. the superman/cobras are going to target the very tiny erector spinae muscles so, those are great too, especially supermans because it causes some rotation of the spine, strengthens that up.

it was quite some time ago, i'd tot it all but gone away. but its a weak spot for sure, that area kinda aches first or acts up first whenever the weightages gets serious and i get really challenged.

hmm... so whats its gonna be like next week andrew?

i'm gonna write it up tomorrow & post it in here, will be very similar to what we did already.. we have to be careful though of your back, so you'll have to use your judgment on that, we can't have it getting hurt just to obtain some PR's.

how you feeling otherwise? good/bad/explosive/same?

i think wat u prescribed thus far is like a power/strength maintenance block? so for the next two weeks, i suppose its abit more power stuff, then we'll move to a explosiveness phase or somethin?