Adarq.org

Well, if we suppose that vertec is set to its maximum top (12') , it looks like he lost just one vane, so it would be a 11'11½'' touch. His reach is 8'11'' so yup, adarq was pretty accurate for a glance estimation, that is 36-37.

And now some blasphemy :
Unless that was an SVJ, age-vs-vertical-wise i am not impressed. He is VC. I got my fat unathletic junk-eating smoking drinking ass to 30'' SVJ / 35'' RVJ at 37 years old.

hahahaha i have the same RVJ as vince carter. sure would be nice to reach 17" higher than i do.

1 October 2015

BBall was cancelled because the roof leaked water or sth, FFFFUUUUU.

Took the chance to add the missing beach-work of this week ( because of Monday gym session cut short ).

CURL: 2x12 @ 10kg each hand
HAMMER CURL : 2x12 @ 10kg each hand
CONCENTRATION CURL : 2x12 each hand @ 10kg
UPRIGHT ROW : 3x12 @ 10kg each hand
LATERAL RAISE : 3x12 @ 10kg each hand
TRICEP KICKBACK : 4x12 each hand @ 10kg

You think windmills are so easy? You have to rotate your arm very powerfully and quickly in that split second that you're in air. It's not as you think it is.

Go to a lower rim that would give you his reach and try windmills, film them too.

You are both right, achieving a windmill is a function of both things:
-If you improve the speed you do the windmill motion, you will end the motion at a better position, so you can dunk it ( if it takes too long you will be on the way down ).
-If you improve your jump(hangtime) you do the same thing, you can take a little more time to do the windmill motion and still be at a dunkable height when you finish it.
-If you make your reach higher or the rim lower, you lessen the vert you need to dunk, so again you have better chances of dunking it on your way down.
Of course those do not apply to the extreme ends. So if your vert is 10'' and you try to windmill 8', you won't, because there is no time for you to complete the windmill motion. But for 'normal' jumps ( 30'' and above ) , 10'' of reach, or 10'' of lower rim, or 0.25 seconds of faster windmill motion can make the difference between dunking it or not.

2 October 2015

7 Days Vertical Jump Cure routine
Foam roll : IT bands, quads, hamstrings, glutes.
Stretch : groin, quads, hamstrings, hip flexors, calves.

Looks like quads are fine now. Looks like hamstrings/hip flexors tightness and abs strength are the weak links.
 

3-4 weeks later, let's see if i sticked to the plan:

Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC.      V , good strength progress too.
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS.      V
-Core : constantly neglected. Must do as often as possible, abs and back work.      X , still neglected. NEEDS EMPHASIS, CORE IS WEAK
-Stretch/SMR: Has to become a daily thing, it ain't that hard.      X , No news here either, constantly neglected.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can.      ? Was doing good but kinda fainting lately. Must revive.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home.      X ,  no jumps at all lately, sucks
-Upper : pump up the volume. Add an accessory exercise for every main lift i do.      V , having good progress.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that.      V , steady on the +200g train.
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain.      V , much improved. Maybe needs a little more

Cardio, core, stretch, jump.
Cardio and jumps are easy to fix, they were note really neglected, just fell a little back last two weeks as victims of circumstances. Abs will be fixed too, easy.
But stretch and SMR, gosh, why do they feel so boring to me, why is it so hard to discipline myself to do a few stretches throughout the day?

6 October 2015

Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@22,5kg ( +2,5 kg )
5@32,5kg ( +2,5 kg )
3@42,5kg ( +2,5 kg )
3@52,5kg ( +2,5 kg )
2@62,5kg ( +2,5 kg ) , ( -1 rep ) , lifetime 2RM 
-This is going great. Took me 3 months to stabilize at 62,5kg 1RM last year, now i doubled it at first attempt.

ATG PAUSED SQUAT:
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@60kg ( +2,5 kg )
-Great progress here too. Getting hard though, but not fail-hard.

BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@50kg
-Most solid benching in a long time.

INCLINE (45') DB PRESS:
Forgot, FFFFUUUUU, will try to fit them in tomorrow's workout

DEAD HANG PULLUPS:
7@BW
7@BW( +1 rep )
6@BW
LAT PULLDOWN : 13@160lbs ( +10 lbs ) , ( -2 reps )
-Nice.

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+80kg ( +5 kg )
8@BW+80kg ( +5 kg )
8@BW+80kg ( +5 kg )
-Very Strong.