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Members Area => Progress Journals & Experimental Routines => Topic started by: marcdayne on March 21, 2021, 06:58:08 am

Title: Marc's Journal
Post by: marcdayne on March 21, 2021, 06:58:08 am
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
http://www.youtube.com/watch?v=Yf5PmbgYwjw

Title: Re: Marc's Journal
Post by: LBSS on March 21, 2021, 10:38:28 am
 :welcome:
Title: Re: Marc's Journal
Post by: marcdayne on March 21, 2021, 04:25:33 pm
:welcome:
Thank you LBSS :highfive:
Title: Re: Marc's Journal
Post by: marcdayne on March 22, 2021, 04:01:11 am
Week 2

Monday Philippines Time

Morning dunk/vert test
10 ft rim dunk tennis ball
http://www.youtube.com/watch?v=bSz0adx7ASQ


After Lunch

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

MSEM
280lbs+20kgsbarx1,rest,1,rest,1,
http://www.youtube.com/watch?v=QsjQL1Z0FSI
250lbs+20kgsbarx3 last set

Patrick Step Ups
Bodyweightx10reps each leg
20kgsbarx10reps each leg
50lbs+20kgsbarx10 each leg
100lbs+20kgsbarx10 each leg
http://www.youtube.com/watch?v=yLSFbOB7XKs


Single Leg Calf Raise
Bodyweightx10 each leg
30lbs 3x10 each leg
http://www.youtube.com/watch?v=-Ay78mQIJyc

Wall Tibs Raise
3x10
http://www.youtube.com/watch?v=XFvHe-aBp-M

Stretching
Title: Re: Marc's Journal
Post by: Coges on March 22, 2021, 08:10:52 pm
Nice work mate. Do you know your current vert?
Title: Re: Marc's Journal
Post by: marcdayne on March 23, 2021, 12:25:27 am
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🙏
 


Title: Re: Marc's Journal
Post by: marcdayne on March 23, 2021, 12:48:07 am
Tuesday

Session Upper Body
Pullups and Biceps

Muscle up x 1 + High pull up x 6
http://www.youtube.com/watch?v=5uZvkq-prms

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
Title: Re: Marc's Journal
Post by: marcdayne on March 24, 2021, 03:43:00 am
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
Title: Re: Marc's Journal
Post by: marcdayne on March 24, 2021, 09:53:17 pm
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
http://www.youtube.com/watch?v=A2A60Zy67nM

Bent Over Row (Machine For Chest) 🤙  
60lbs 3x10
50lbs 1x10
http://www.youtube.com/watch?v=FrwhDrR_sv4

Chin Up
3x6

EZ Bar Curl
40Lbs 2x10 Fatigue
Title: Re: Marc's Journal
Post by: marcdayne on March 26, 2021, 03:10:20 am
Friday

Hamstring & Lowerback

Romanian Deadlift
Barx10 warmup
50lbs 5x10 working sets

Standing Good Morning
Barx10 warmup
30lbsx2
50lbsx1
Title: Re: Marc's Journal
Post by: marcdayne on March 27, 2021, 02:48:17 am
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

Title: Re: Marc's Journal
Post by: marcdayne on March 28, 2021, 09:30:10 pm
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.
http://www.youtube.com/watch?v=mxWADci4dLk
Title: Re: Marc's Journal
Post by: marcdayne on March 30, 2021, 12:30:41 am
Sneak out shhh

My friend gym is closed but i still go there shhh

Lockdown Session

Upper Body Superset

http://www.youtube.com/watch?v=Gn3QGbKpDWU
Title: Re: Marc's Journal
Post by: marcdayne on March 30, 2021, 10:38:34 pm
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:
http://www.youtube.com/watch?v=srzKgWJZXaM

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:

http://www.youtube.com/watch?v=NuJqbCzIRBE

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:

http://www.youtube.com/watch?v=dKCAozmrKX4

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♥️
Title: Re: Marc's Journal
Post by: vag on March 31, 2021, 04:30:26 am
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:
Title: Re: Marc's Journal
Post by: marcdayne on March 31, 2021, 05:00:32 am
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:

Yes i agreed sir. Thank you for the correction sir vag 🍻 cheers 😉

I like reading members journals here. Very inspiring and gives me Motivation.🥰
Title: Re: Marc's Journal
Post by: marcdayne on April 01, 2021, 04:36:44 am
REST DAY

Gonna reserve my energy for tomorrow dunk session
Title: Re: Marc's Journal
Post by: marcdayne on April 02, 2021, 05:29:31 am
Friday

Morning jump
Failed to dunk standard ball 10 ft. My jump is low when no arm swing. :(


After Lunch Session:Intensity

RDL
Bar 1x 10
50lbs 1x 10
70lbs 5x10

Standing GM
Bar 1x10
50lbs 1x10
70 4x10
50lbs 1x10

Then im practicing snatch Lol my form sucks and awkward haha  :trolldance:

Stretching


 


Title: Re: Marc's Journal
Post by: marcdayne on April 03, 2021, 09:28:44 am
Saturday

Homeworkout

Push up
3x10

Dips
3x10

DB shoulder press
15lbs ea 5x15-20
Title: Re: Marc's Journal
Post by: marcdayne on April 04, 2021, 10:42:14 pm
Monday

Warmup
Skip Rope
Depth Jumps

Session:Power

Elevated Box Squat
With shoes on
100lbs+bar 1x3
200lbs+bar 1x3
300lbs+bar(failed) with belt
250lbs+bar 1x1
280lbs+bar 1x1 with belt
Working sets
300lbs+bar 1x3 barefoot with belt and knee pads
300lbs+bar 1x2 barefoot with belt and knee pads

Power Clean form sucks
30lbs+bar 3x3
50lbs+bar 3x3


Title: Re: Marc's Journal
Post by: marcdayne on April 05, 2021, 10:02:28 pm
Tuesday

Upper Body
Muscle Up x 1

Pull Up
BW 3x6

Suspension Inverted Pull Up
BW 3x10

Pec Fly Machine
100lbs 1x12
110lbs 1x12
120lbs 1x10

Dips
BW 3x10


Title: Re: Marc's Journal
Post by: marcdayne on April 07, 2021, 03:39:22 am
Wednesday

Morning dunk/vert
For 1 and half hour cant dunk 10 ft mini ball my vert jumped is low but always touch the rim

Elevated Box Squat
Bar 1x10
100lbs+bar 1x3
200lbs+bar 1x3
250lbs+bar 1x2
280lbs+bar 1x2
280lbs+bar 1x3
300lbs+bar 1x2
250lbs+bar 1x5
250lbs+bar 1x3
250lbs+bar 1x3

Patrick Step Up
Bar 1x10 ea leg
100lbs+bar 3x10 ea leg

SL Calf Raise
30lbs 3x10 ea leg

Wall Tibs
3x12-15
Title: Re: Marc's Journal
Post by: marcdayne on April 08, 2021, 01:40:59 am
REST DAY

Sore quads🙄
Vert test tom 🙏
Title: Re: Marc's Journal
Post by: Coges on April 08, 2021, 05:35:15 am
REST DAY

Sore quads🙄
Vert test tom 🙏

Nice. Get after it mate!
Title: Re: Marc's Journal
Post by: marcdayne on April 08, 2021, 06:21:35 am
REST DAY
Sore quads🙄
Vert test tom 🙏

Nice. Get after it mate!

Thank you sir coges🙏🤙cheers mate🍻
Title: Re: Marc's Journal
Post by: marcdayne on April 09, 2021, 12:06:11 am
Friday

Morning jumps
1hr session
I dunk 10 ft rim 6 times mini ball but many misses dunk

Drink whey protein chill 1hr then went to the Gym

Heres my workout:

RDL
Bar 1x10
30lbs+bar 1x8
50lbs+bar 1x10
80lbs+bar 3x10

Standing Good Morning
Bar 1x10
30lbs+bar 1x10
50lbs+bar 3x10

Title: Re: Marc's Journal
Post by: marcdayne on April 09, 2021, 10:25:47 pm
Saturday

Upper Body

Barbell bench press
40lbs+bar 1x10
70lbs+bar 1x10
100lbs+bar 3x10
70lbs 3x10

DB Inclined Bench Press
20lbs ea 1x10
30lbs ea 1x10
50lba ea 3x10

Straight Bar Dips
http://www.youtube.com/watch?v=aAuF8Ji-VUQ
3x10
Neutral Grip
http://www.youtube.com/watch?v=W1riGSc0KQk
1x10

Machine Pec Fly
100lbs 1x10
110lbs 1x10
120lbs 1x10
Title: Re: Marc's Journal
Post by: marcdayne on April 11, 2021, 06:45:42 am
Sunday

Sprinting x5 50 yards i think
Title: Re: Marc's Journal
Post by: marcdayne on April 12, 2021, 12:28:21 am
Monday

Elevated Box Squat
Bar 1x10
100lbs+bar 1x3
200lbs+bar 1x3
250lbs+bar 1x3
280lbs+bar 1x1
280lbs+bar 1x2
300lbs+bar 1x2
200lbs+bar 1x10

Patrick Step Up
Bar 1x10 ea leg
50lbs+bar 1x10 ea leg
100lbs+bar 3x20 ea leg

SL Calf Raise
35lbs 3x10 ea leg

Wall Tib Raise
3x10-15
Title: Re: Marc's Journal
Post by: marcdayne on April 13, 2021, 07:48:34 am
Tuesday

Light Upper Body Workout

Muscle Up x1 + High Pull Up x6
High Pull Up 2x6

Lateral Pull Down
70lbs 5x10
Title: Re: Marc's Journal
Post by: marcdayne on April 14, 2021, 04:22:14 pm
Wednesday

Afternoon session
Dunk 10 ft rim

Session: Power
Elevated Box Squat
Bar 3x5
100lbs+bar 1x5
200lbs+bar 1x3
250lbs+bar 1x3
280lbs+bar 1x3
300lbs+bar 1x5
230lbs+bar 1x10

Patrick Step Up
Bar 2x10 ea leg
100lbs+bar 3x10 ea leg

SL Calf Raise
35lbs 3x10 ea leg

Wall Tib Raise
3x10-15
Title: Re: Marc's Journal
Post by: marcdayne on April 14, 2021, 11:30:19 pm
Thursday

9hrs sleep is real 🤣

Plyometric
Depth drop
http://www.youtube.com/watch?v=bcWkMo1vtVU
1x1
1x2
1x3
1x5

Depth Jumps
http://www.youtube.com/watch?v=lP4g2RwVRdg
1x1
1x2
1x3

Single Leg Lateral Jump
http://www.youtube.com/watch?v=vF5HBr3XEzA
3x5-7 tire left foot only my block foot to jump
1x8 left foot my block foot to jump

Session:Volume
RDL
Bar x10
30lbs+bar x10
50lbs+bar 5x10

Standing Good Morning
Bar x5
30lbs+bar x5
50lbs+bar 2x10
50lbs+bar 1x7

Seated Good Morning
50lbs+bar x8
Title: Re: Marc's Journal
Post by: marcdayne on April 16, 2021, 06:40:53 am
REST DAY

Laundry
Title: Re: Marc's Journal
Post by: LBSS on April 16, 2021, 10:40:48 am
i think you collapse way too much in those depth drops, you're just sinking into a squat. i'd try a much lower box.
Title: Re: Marc's Journal
Post by: seifullaah73 on April 16, 2021, 11:03:12 am
Def agree with lbss.
With depth drops you are training leg/ tendon stiffness, you want to land with minimal knee bend but without locking your knees.

Same with depth jumps reduce knee bend, reduce ground contact time, improve reaction and jump from that position from initial landing.
Title: Re: Marc's Journal
Post by: marcdayne on April 16, 2021, 06:57:44 pm
i think you collapse way too much in those depth drops, you're just sinking into a squat. i'd try a much lower box.

Yes sir LBSS thanks again. Yes not good for the knee also. I will lower box next plyo training and control my drop with minimal knee bend. ;)
Title: Re: Marc's Journal
Post by: marcdayne on April 16, 2021, 07:00:33 pm
Def agree with lbss.
With depth drops you are training leg/ tendon stiffness, you want to land with minimal knee bend but without locking your knees.

Same with depth jumps reduce knee bend, reduce ground contact time, improve reaction and jump from that position from initial landing.

I agree. Thanks Sir seifullaah73  :highfive:
Title: Re: Marc's Journal
Post by: marcdayne on April 19, 2021, 07:33:58 pm
Rest Day
Title: Re: Marc's Journal
Post by: marcdayne on April 21, 2021, 07:45:36 pm
Is on a vacation :trolldance:
Title: Re: Marc's Journal
Post by: marcdayne on April 28, 2021, 07:05:11 am
Tuesday

(https://i.ibb.co/xM0kBJf/IMG-20210424-212057.jpg)

Wednesday

10 ft dunk with arm swing (mini ball)
http://www.youtube.com/watch?v=Ft9cgIQl5tE

10 ft dunk no arm swing (mini ball) :personal-record:
http://www.youtube.com/watch?v=BJTXGecItRw
Title: Re: Marc's Journal
Post by: CoolColJ on April 29, 2021, 01:06:51 am
the pic above, or whatever it is, is not working
Title: Re: Marc's Journal
Post by: marcdayne on April 29, 2021, 08:11:33 am
the pic above, or whatever it is, is not working
Sorry sir. Done reupload img  :highfive:
Title: Re: Marc's Journal
Post by: marcdayne on April 29, 2021, 08:12:16 am
Thursday rest day
Title: Re: Marc's Journal
Post by: marcdayne on May 01, 2021, 09:47:24 am
Saturday
Shoots ball 20 mins and Stretching
(https://i.ibb.co/M5K5nZp/1619845546331.jpg)
Title: Re: Marc's Journal
Post by: marcdayne on May 16, 2021, 04:57:11 am
Sunday

Guess whos back  :ibjumping:

10'1" rim height
10 dunks made in a row (mini ball)

http://www.youtube.com/watch?v=Hdw0Csm2ua4
Title: Re: Marc's Journal
Post by: marcdayne on May 16, 2021, 08:34:56 pm
Monday

http://www.youtube.com/watch?v=bUOuTvWyal0
Title: Re: Marc's Journal
Post by: marcdayne on May 20, 2021, 10:02:56 am
Thursday


http://www.youtube.com/watch?v=5kD9e6-VYHM
Title: Re: Marc's Journal
Post by: marcdayne on May 26, 2021, 09:18:29 am
Wednesday
10'3 rim height mini ball
http://www.youtube.com/watch?v=KB_6ppPHIJ8
Title: Re: Marc's Journal
Post by: marcdayne on June 26, 2021, 04:28:09 am
Its been a while
10'3 rim mini ball only
http://www.youtube.com/watch?v=XavXoHUlJ28
Title: Re: Marc's Journal
Post by: marcdayne on June 30, 2021, 04:30:46 pm
Till i reach my goal no one stopping me
http://www.youtube.com/watch?v=2-8Tri1V68c
Title: Re: Marc's Journal
Post by: marcdayne on July 01, 2021, 08:53:40 am
I never quit i still continue my training..
http://www.youtube.com/watch?v=DW8LwRJSz20
Title: Re: Marc's Journal
Post by: marcdayne on July 05, 2021, 12:49:12 am
Keep going..
http://www.youtube.com/watch?v=wMp9vJA5xCI
Title: Re: Marc's Journal
Post by: marcdayne on July 06, 2021, 04:02:17 am
Grind

http://www.youtube.com/watch?v=R0VYffXjyME
Title: Re: Marc's Journal
Post by: marcdayne on July 13, 2021, 09:51:09 pm
Start my journey 1month jumping to this height mini ball only
http://www.youtube.com/watch?v=0wJE4cqMlrk
Title: Re: Marc's Journal
Post by: marcdayne on August 17, 2021, 10:15:21 am
Ankle Hops
Inspired by adarq
http://www.youtube.com/watch?v=fYeMmwB5Gsw
Title: Re: Marc's Journal
Post by: marcdayne on August 27, 2021, 01:03:10 am
First time doing power clean. I definitely need some advice #newbie
http://www.youtube.com/watch?v=s4yn2kxONbE
Title: Re: Marc's Journal
Post by: seifullaah73 on August 27, 2021, 02:37:32 pm
The power should come from the hip in pushing the bar up, to help with this stand wide grip of barbell, knee slightly bent, hold the barbell just below the hip crease.

From this position I want you to push the bar up with your hips and your arms guide it up in a straight line then you catch under it by coming under the bar and pushing elbows out and land in a quarter squat.

Done.

Then when you can do that, from the floor move the bar up keeping contact with the bar and your body till it reaches that below the hip crease area and the rest is the same.

Tricky part is to do it in one smooth motion, which you can get through practice.

also since starting, the grip should be with the fingers wrapped around the thumb.

good luck with it.
Title: Re: Marc's Journal
Post by: marcdayne on August 27, 2021, 07:09:12 pm
The power should come from the hip in pushing the bar up, to help with this stand wide grip of barbell, knee slightly bent, hold the barbell just below the hip crease.

From this position I want you to push the bar up with your hips and your arms guide it up in a straight line then you catch under it by coming under the bar and pushing elbows out and land in a quarter squat.

Done.

Then when you can do that, from the floor move the bar up keeping contact with the bar and your body till it reaches that below the hip crease area and the rest is the same.

Tricky part is to do it in one smooth motion, which you can get through practice.

also since starting, the grip should be with the fingers wrapped around the thumb.

good luck with it.


Thanks a lot sir!! This is what i really needed. Godbless sir :highfive:
Title: Re: Marc's Journal
Post by: seifullaah73 on August 28, 2021, 06:16:10 am
The power should come from the hip in pushing the bar up, to help with this stand wide grip of barbell, knee slightly bent, hold the barbell just below the hip crease.

From this position I want you to push the bar up with your hips and your arms guide it up in a straight line then you catch under it by coming under the bar and pushing elbows out and land in a quarter squat.

Done.

Then when you can do that, from the floor move the bar up keeping contact with the bar and your body till it reaches that below the hip crease area and the rest is the same.

Tricky part is to do it in one smooth motion, which you can get through practice.

also since starting, the grip should be with the fingers wrapped around the thumb.

good luck with it.


Thanks a lot sir!! This is what i really needed. Godbless sir :highfive:

No problem man.
Keep it up.  :highfive:
Title: Re: Marc's Journal
Post by: marcdayne on January 02, 2022, 07:24:14 pm

10FT DUNK VOLLEYBALL
http://www.youtube.com/watch?v=DFSSLECtfOo