Adarq.org
Members Area => Progress Journals & Experimental Routines => Topic started by: marcdayne on March 21, 2021, 06:58:08 am
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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
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:welcome:
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:welcome:
Thank you LBSS :highfive:
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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
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Nice work mate. Do you know your current vert?
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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🙏
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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
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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
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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
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Friday
Hamstring & Lowerback
Romanian Deadlift
Barx10 warmup
50lbs 5x10 working sets
Standing Good Morning
Barx10 warmup
30lbsx2
50lbsx1
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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
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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
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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
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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♥️
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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:
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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.🥰
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REST DAY
Gonna reserve my energy for tomorrow dunk session
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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
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Saturday
Homeworkout
Push up
3x10
Dips
3x10
DB shoulder press
15lbs ea 5x15-20
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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
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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
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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
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REST DAY
Sore quads🙄
Vert test tom 🙏
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REST DAY
Sore quads🙄
Vert test tom 🙏
Nice. Get after it mate!
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REST DAY
Sore quads🙄
Vert test tom 🙏
Nice. Get after it mate!
Thank you sir coges🙏🤙cheers mate🍻
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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
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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
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Sunday
Sprinting x5 50 yards i think
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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
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Tuesday
Light Upper Body Workout
Muscle Up x1 + High Pull Up x6
High Pull Up 2x6
Lateral Pull Down
70lbs 5x10
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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
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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
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REST DAY
Laundry
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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.
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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.
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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. ;)
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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:
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Rest Day
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Is on a vacation :trolldance:
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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
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the pic above, or whatever it is, is not working
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the pic above, or whatever it is, is not working
Sorry sir. Done reupload img :highfive:
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Thursday rest day
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Saturday
Shoots ball 20 mins and Stretching
(https://i.ibb.co/M5K5nZp/1619845546331.jpg)
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Sunday
Guess whos back :ibjumping:
10'1" rim height
10 dunks made in a row (mini ball)
http://www.youtube.com/watch?v=Hdw0Csm2ua4
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Monday
http://www.youtube.com/watch?v=bUOuTvWyal0
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Thursday
http://www.youtube.com/watch?v=5kD9e6-VYHM
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Wednesday
10'3 rim height mini ball
http://www.youtube.com/watch?v=KB_6ppPHIJ8
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Its been a while
10'3 rim mini ball only
http://www.youtube.com/watch?v=XavXoHUlJ28
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Till i reach my goal no one stopping me
http://www.youtube.com/watch?v=2-8Tri1V68c
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I never quit i still continue my training..
http://www.youtube.com/watch?v=DW8LwRJSz20
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Keep going..
http://www.youtube.com/watch?v=wMp9vJA5xCI
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Grind
http://www.youtube.com/watch?v=R0VYffXjyME
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Start my journey 1month jumping to this height mini ball only
http://www.youtube.com/watch?v=0wJE4cqMlrk
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Ankle Hops
Inspired by adarq
http://www.youtube.com/watch?v=fYeMmwB5Gsw
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First time doing power clean. I definitely need some advice #newbie
http://www.youtube.com/watch?v=s4yn2kxONbE
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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.
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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:
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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:
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10FT DUNK VOLLEYBALL
http://www.youtube.com/watch?v=DFSSLECtfOo