Author Topic: Marc's Journal  (Read 20882 times)

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marcdayne

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Marc's Journal
« on: March 21, 2021, 06:58:08 am »
+2
Shoutout to the Adarq community :ibjumping:
Member here since 2019 but todays my first time posting here. Sorry about my english i dont speak english very well but ill try :raging:

Age:35

Height: 6'0"
Weight: 73 kgs.
Bf%:10-15% i think

GOAL:
Short Term: Two-handed dunk off 2 feet.
Long Term: 40" RVJ (RL DLRVJ)


Will post my progress video
Improvised dunk rim
<a href="http://www.youtube.com/watch?v=Yf5PmbgYwjw" target="_blank">http://www.youtube.com/watch?v=Yf5PmbgYwjw</a>

« Last Edit: March 21, 2021, 07:12:06 am by marcdayne »

LBSS

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Re: Marc's Journal
« Reply #1 on: March 21, 2021, 10:38:28 am »
0
 :welcome:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

marcdayne

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Re: Marc's Journal
« Reply #2 on: March 21, 2021, 04:25:33 pm »
0
« Last Edit: March 23, 2021, 01:05:19 am by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #3 on: March 22, 2021, 04:01:11 am »
+3
Week 2

Monday Philippines Time

Morning dunk/vert test
10 ft rim dunk tennis ball
<a href="http://www.youtube.com/watch?v=bSz0adx7ASQ" target="_blank">http://www.youtube.com/watch?v=bSz0adx7ASQ</a>


After Lunch

Session:Power
Elevated Box Squat
20kgsbar 3x10 warmup
100lbs+20kgsbarx5
150lbs+20kgsbarx5
200lbs+20kgsbarx5
250lbs+20kgsbarx3
<a href="http://www.youtube.com/watch?v=3f2EiTQ-iLY" target="_blank">http://www.youtube.com/watch?v=3f2EiTQ-iLY</a>

MSEM
280lbs+20kgsbarx1,rest,1,rest,1,
<a href="http://www.youtube.com/watch?v=QsjQL1Z0FSI" target="_blank">http://www.youtube.com/watch?v=QsjQL1Z0FSI</a>
250lbs+20kgsbarx3 last set

Patrick Step Ups
Bodyweightx10reps each leg
20kgsbarx10reps each leg
50lbs+20kgsbarx10 each leg
100lbs+20kgsbarx10 each leg
<a href="http://www.youtube.com/watch?v=yLSFbOB7XKs" target="_blank">http://www.youtube.com/watch?v=yLSFbOB7XKs</a>


Single Leg Calf Raise
Bodyweightx10 each leg
30lbs 3x10 each leg
<a href="http://www.youtube.com/watch?v=-Ay78mQIJyc" target="_blank">http://www.youtube.com/watch?v=-Ay78mQIJyc</a>

Wall Tibs Raise
3x10
<a href="http://www.youtube.com/watch?v=XFvHe-aBp-M" target="_blank">http://www.youtube.com/watch?v=XFvHe-aBp-M</a>

Stretching
« Last Edit: March 22, 2021, 04:34:59 am by marcdayne »

Coges

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Re: Marc's Journal
« Reply #4 on: March 22, 2021, 08:10:52 pm »
0
Nice work mate. Do you know your current vert?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

marcdayne

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Re: Marc's Journal
« Reply #5 on: March 23, 2021, 12:25:27 am »
+1
Nice work mate. Do you know your current vert?

Thanks mate! My standing reach is 93"
120" = 10 feet
So i think my max vert(current vert) is 27-28" probably.
I cant dunk with standard ball yet, only tennis ball.
And my approach to the rim sucks. I will post video some other time maybe you guys can help me with that🙏
 



marcdayne

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Re: Marc's Journal
« Reply #6 on: March 23, 2021, 12:48:07 am »
+3
Tuesday

Session Upper Body
Pullups and Biceps

Muscle up x 1 + High pull up x 6
<a href="http://www.youtube.com/watch?v=5uZvkq-prms" target="_blank">http://www.youtube.com/watch?v=5uZvkq-prms</a>

High Pull up 2x6

Lateral Pull Down
70lbs 3x10
120lbs 1x5
70lbs 1x10 last set

Suspencion Inverted Pull up
bodyweight 5x10

Chin up 3x6

Dumbbell curl
15lbs each arm 1x20 (warmup)
Working sets
25lbs each arm 1x20
20lbs each arm 3x10

EZ bar reversed curl
40lbs 2x10
« Last Edit: March 23, 2021, 01:08:29 am by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #7 on: March 24, 2021, 03:43:00 am »
+2
Wednesday
Morning dunk/vert test technique
Dunk 10 ft tennis ball
Dunk 9'6" ft standard ball one handed
For 2 and half hours (dont do this this is crazy im not thinking)


After Lunch
Session: Power

Elevated Box Squat
Barx10
50lbs+barx10
80lbs+bar x8
100lbs+barx8
130lbs+barx5
150lbs+barx 3
180lbs+barx3
200lbs+barx3
230lbs+barx3
250lbs+barx1
280lbs+barx1(failed)
250lbs+barx1

MSEM
280lbs+barx1,1,1,1,1(failed)

Patrick Step Up
bwx10 each leg (warm up)
Barx10 each leg
50lbs+bar 3x10 each leg

Single Leg Calf Raise
30lbs 3x10 each leg

Wall Tibs Raise
3x10
« Last Edit: March 24, 2021, 03:45:25 am by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #8 on: March 24, 2021, 09:53:17 pm »
0
Thursday

Upper Body Session
Back and Biceps

Muscle Up x 1 + 6 High Pull Up
Muscle Up x 1 + 6 High Pull Up
Muscle Up x 1 + 6 High Pull Up

Lateral Pull Down
100lbs 3x5
70lbs 3x10

Suspencion Inverted Pull Up
Bodyweight 3x10
<a href="http://www.youtube.com/watch?v=A2A60Zy67nM" target="_blank">http://www.youtube.com/watch?v=A2A60Zy67nM</a>

Bent Over Row (Machine For Chest) 🤙  
60lbs 3x10
50lbs 1x10
<a href="http://www.youtube.com/watch?v=FrwhDrR_sv4" target="_blank">http://www.youtube.com/watch?v=FrwhDrR_sv4</a>

Chin Up
3x6

EZ Bar Curl
40Lbs 2x10 Fatigue
« Last Edit: March 24, 2021, 10:05:27 pm by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #9 on: March 26, 2021, 03:10:20 am »
0
Friday

Hamstring & Lowerback

Romanian Deadlift
Barx10 warmup
50lbs 5x10 working sets

Standing Good Morning
Barx10 warmup
30lbsx2
50lbsx1

marcdayne

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Re: Marc's Journal
« Reply #10 on: March 27, 2021, 02:48:17 am »
0
Saturday

Chest,Shoulder,Triceps

Bench Press
Bar 1x10
100lbs+bar 2x8
100lbs+bar 1x5

Inclined Dumbbell Press
40lbs 3x10

Superset
Machine Pec Fly
100lbs 3x10
Dumbbell Pull Over
40 3x10

Straight Bar Dip
1x10
1x8
1x5

Triceps Push Down
80lbs 2x10
70lbs 1x10

Dumbbell Shoulder Press
20lbs 1x20
25 1x10
30 1x10

Standing Overhead Press
Bar 2x20

Lateral Raise
15lbs 5x12


marcdayne

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Re: Marc's Journal
« Reply #11 on: March 28, 2021, 09:30:10 pm »
+2
It's lockdown here in the philippines  :uhhhfacepalm:

So today i made improvised vertec
10 ft rim height. Vertec over the rim lets do it.
<a href="http://www.youtube.com/watch?v=mxWADci4dLk" target="_blank">http://www.youtube.com/watch?v=mxWADci4dLk</a>
« Last Edit: March 28, 2021, 09:55:08 pm by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #12 on: March 30, 2021, 12:30:41 am »
+2
Sneak out shhh

My friend gym is closed but i still go there shhh

Lockdown Session

Upper Body Superset

<a href="http://www.youtube.com/watch?v=Gn3QGbKpDWU" target="_blank">http://www.youtube.com/watch?v=Gn3QGbKpDWU</a>

marcdayne

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Re: Marc's Journal
« Reply #13 on: March 30, 2021, 10:38:34 pm »
+2
Wednesday

Morning Vert/Dunk Test
3 Step Approach
10 ft yeah!! I made it dunk with small ball. Last week i dunked with tennis ball. Now with this ball. Trust the progress :ibjumping:
<a href="http://www.youtube.com/watch?v=srzKgWJZXaM" target="_blank">http://www.youtube.com/watch?v=srzKgWJZXaM</a>

3 Step Approach
I didnt record the first touch 10'5" vertec.. in the video i did touch 10'4" vertec but still good progress :ibsquatting:

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

Session:Power

Elevated Box Squat Pin 9
Bar 1x10 warm-up
100lbs+Bar 1x2
200lbs+bar 1x3
250lbs+bar 1x1
280lbs+bar 1x2
MSEM Good Breathing and Bracing
300lbs+bar 1x1,1,1 :personal-record:

<a href="http://www.youtube.com/watch?v=dKCAozmrKX4" target="_blank">http://www.youtube.com/watch?v=dKCAozmrKX4</a>

Unilateral Exercises
Patrick Step Up
Bar 1x10 ea
100lbs+bar 3x10 ea
Single Leg Calf Raise
30lbs 3x10 ea

Wall Tibs Raise
3x12

GOOD SESSION♥️
« Last Edit: March 31, 2021, 04:56:18 am by marcdayne »

vag

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Re: Marc's Journal
« Reply #14 on: March 31, 2021, 04:30:26 am »
+1
Just a terminology correction, this is actually a 1 step approach, i could even say it is something between 1-step and drop-step.
That is good news though, means your max potential is higher than that. A proper 3 steps jump ( 1-2-3-plant-jump ) should have you jumping 2-3 inches higher!
Keep it up, so good to have someone still training for vert in here.  :highfive:
Target training paces (min/km), calculated from 5K PR 23:06 :
Easy run : 5:52
Tempo run : 4:53
VO2-max run :4:24
Speed form run : 4:05

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?