Adarq.org

After my last pair of shoes im done with the whole basketball shoe market. Adidas zero crazy light are heavy and bulky and not worth the money. However i just got a pair of Adidas running shoes and im starting to believe the right solution for dunking will emerge from a running shoe which can pass for basketball/jumping. I dont know why basketball shoes are so completely useless but apparently no one cares, not the players who are too dumb to realise they're using suboptimal shoes (or they are happy to take money and look the other way), not the consumer because apparently they care more about looks than performance. Not the companies because apparently they dont care about building a better performance shoe. Rant over

BW: 87.7kg
Activity: 7
Misc: Glutes, calves(!), vmos, ..
Diet Compliance: 10/10

Rest

Quote from: maxent on October 12, 2017, 01:19:55 pm

Quote from: acole14 on October 12, 2017, 08:46:21 am

^ Come on, that was not neg-worthy. Not the worst RDL form I've ever seen by a long shot. I posted this at the time he put that up originally, could definitely use more depth for full hamstring development, but it's still moving a lot of weight with a straight back and good hip drive.

not worth getting turnt up about an assistance exercise. coach says i shud keep progressing it up til 230kg and then my grip shud be decent enough to get quality worksets in with 170-180kg with plenty of ROM. That's the hardest part of this lift and it's prob the reason why ppl dont do them heavier b/c they can't hold on to the bar thru the set without losing control. for what it's worth the REASON i do RDLs has nothing to do wiht hams. I do it for a heavy pull for back work. it does get upper back pretty sore which i like. Plenty of hamstring work already not including squats, back extensions and sprints do a decent job. My squat is already pretty PC dominant  (unfortunately) and i do a ton of those.

Fair enough.. I mean there is certainly a place for partial rom exercises and variations in training and if you feel like you benefit more from doing them that way that's fine. Sorry if I came across like a total db. In my opinion it's just a bit misleading if you list them as RDL's and then you see this huge amount of weight and it somehow doesn't make that much sense. Would still be interesting to see how much you can do on a normal conventional deadlift though. It seems like you really are very p-chain dominant. Keep up the awesome progress!

hey thanks appreciate the looking out. let's put the curiousity out the way, i cant deadlift for shit. when i do the usual oly stretch (bar over knees pushing down) i struggle to lift the 90-100kg off pins to put on my knees. it feels hard/heavy even tho it's super light. I probably could be good at deadlifting due to my long arms if i accept rounding my back but pulling off the floor always fucks up my back badly and i just avoid doing the lift completely. Tarpbar might be a workaround -- however -- i stalled early on those at around 105kg and that's just a glimpse into my messed up training situation. I can obviously pull a lot more than 105kg, when i started off doing them i started with 120kg (2 reds per side) and while it was super easy for me,  i realised i wasnt pulling with a flat back and reset back to 70kg before stalling at 105kg, cant break it off the ground cos my quads are not just weak they're embarassingly weak. squats dont help either unfortunately. i gambled way hard on squats and the payoff hasnt come at least for leg strength.

Quote from: maxent on October 12, 2017, 10:06:25 am

<a href="http://www.youtube.com/watch?v=bnEt6wNZI8w" target="_blank">http://www.youtube.com/watch?v=bnEt6wNZI8w</a>

stumbled across this youtube channel and its quickly becoming one of my favourites. I haven't tried the recipes yet though

subbed. those two are a solid team. excellent video editing. I love the ways this dude explains everything, so laid back, calm, patient, a huge contrast to what we normally see in the US with crazy energy & non-stop blabbing - not a fan of that style.

he lost me at the "chicken flavor" packet though, lmfao.

Nice, glad you enjoyed his format. I wouldn't take that chicken flavour part tooo seriously, i think it's a rasta thing where they avoid processed foods and things like salt and SUGAR -- preferring whole, natural foods/ingredients, but yea obviously he's just now adding salt back in the guise of something else, paradoxically quite processed! It's ok, we know better as educated folk that salt is not an enemy per se .. so you can prob just just substitute salt instaed of that MSG laden stuff and still make it work.

^ Come on, that was not neg-worthy. Not the worst RDL form I've ever seen by a long shot. I posted this at the time he put that up originally, could definitely use more depth for full hamstring development, but it's still moving a lot of weight with a straight back and good hip drive.

not worth getting turnt up about an assistance exercise. coach says i shud keep progressing it up til 230kg and then my grip shud be decent enough to get quality worksets in with 170-180kg with plenty of ROM. That's the hardest part of this lift and it's prob the reason why ppl dont do them heavier b/c they can't hold on to the bar thru the set without losing control. for what it's worth the REASON i do RDLs has nothing to do wiht hams. I do it for a heavy pull for back work. it does get upper back pretty sore which i like. Plenty of hamstring work already not including squats, back extensions and sprints do a decent job. My squat is already pretty PC dominant  (unfortunately) and i do a ton of those.

I did 8x170kg back in August..

How do you like back extensions as a low back supplement? do you do pure back bends so it isolates low back or some hip hinge too for general p-chain? I was trying out good mornings and stiff leg dl's but like neither one for low back

I think they're essential (for me). I need a great deal of surplus back strength to save the squat (esp the last rep/s of a limit set). The only hitch was i was stuck on 60kg for like 6-9 months b/c i couldnt use any more weight on these (2x25kg plates and 10kg vest). Now ive got the ezcurl setup, i can load it indefinitely. Honestly need to get it to around ~120kg before i think i have enough surplus back strength for my squat goals. They hit everything in the PC, glutes, hamstrings and erectors. When i did them with plates to the chest i even fatigued upper back but ezcurl is way better. I have a video of my latest set. 2nd week using the ezcurl. Going to be conservative taking 5kg jumps from here but i dont think i will get stuck for a while doing 12s. Eventually will see reps lowered to around 5 but keep progressing up to 120kg.

My weak points isn't erectors/PC - it's 1a. quads and 1b. abs. I dont train abs because ab fatigue kills the next important workout But eventually i need to. The good news is my abs grow so QUICKLY once i add abwork, like within 10 days they will blow up. I just can't fit them in yet. Heavy days are already too daunting because fo the amount of work i do. And volume days are too long as it is. Unfortunately i can't do anythign about quads .. still searching for that fix.

Quote from: maxent on October 11, 2017, 11:09:30 am

I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.

How would you assess if the depth jump program is working?

For my purposes im still trying to get my technique right. Working on the bits of pieces @adarqui has pointed out (earlier arm swing, stiff landing ankles etc). When ive got that down and jumps feel solid i'll be happy. I won't know if it's working until later down the line when it's time to test my jump. Btw im running out of time to get in shape with 170 days left, this is the most unfit ive been having not played ball all year. I decided to focus on strength and took a break from playing ball in the winter.