Adarq.org

Quote from: entropy on December 21, 2012, 04:59:30 am

Training
FS 1x90, 1x100, 1x110, 1x115, 0x120
BS 3x90, 2x100, 2x110
BP 1x77.5, 1x80, 1x82.5, 1x85, 6x75, 7x70
WC 3xBW, 3x83.3, 2x93.3, 1x98.3, 1x100.8, 1x103.3, 2x98.3, 5x93.3

BW: 77kg/170lb

FS notes:
My ego led me astray (yet again). I shuda gone for 118 or something for a 1/2kg PR instead of 120. Next time will do a better job picking the top weight. And another thing, I should try to get more volume in weights around 110kg cause I can do those without getting folded over.

BS notes:
Shit shit shit. When I think i've won ground, squat takes it back the next workout.

BP notes:
Finally got around to BP in over 10 days (!). Have lost some strength, rebuild time.

WC notes:
I didn't do any dubious reps - every single one I exploded way over the bar. That's how I like em. Will try to get more reps with 20kg next time, and keep in that explode range. Then once i've got some decent volume built up, try to set a new PR. 

---

I feel like trying to dunk. I haven't dunked in like 4 months or something. I doubt I can even jump that high but I just have the itch. Will go try out in the outdoor court now!

update - damn!!!!!!!!

I was running late for picking up my sister from the airport who is come home for holidays. On the way there, i stopped at the court for a few minutes. I didn't expect to even get one dunk. But on the very first attempt, no warmup, landed it easily. Then tried another one but harder and I got higher and dunked it even better. Then tried a SVJ dunk - got that too!! That was only a dream for me and now it's reality! So exciting!
 



uploading a video now brb

wtf? sick@!$!@

i can't imagine not dunking for 4 months and somehow doing what you did..

you are now officially in the kingfish SVJ dunk club.

congrats man.

were you feeling bouncy or what? I mean you must have felt really good when you walked on that court?

 

Thanks bruv!!!!!

i wasn't feeling especially bouncy but I just felt like dunking for some reason. like a craving. I haven't felt like that in months. I was pretty tired today didn't sleep well and hd a long training session before going to the playground. Was late picking up my sis so only had like 2 minutes to throw down before jumping in the car and driving 30-40 mins!

I can't describe the feeling though.. amazing........ omgs! still on a high

Being light helps eh?

kind of but i was pretty light for most of my life but i could never dunk. like even in highschool when i playd a lot of ball, i cud touch the rim but no chance dunking. After school and into university I become sedentary with office job etc and gained a lot of weight (topping out at 112kg/250lb 2 years ago). I've lost some 35kg since then but dunno, training and weight loss has gone well together. I couldn't have done it without one or the other.


video on its way .. might be a while though connection isn't super fast

<a href="http://www.youtube.com/watch?v=ca7I0We4Cts" target="_blank">http://www.youtube.com/watch?v=ca7I0We4Cts</a>

Training
FS 1x90, 1x100, 1x110, 1x115, 0x120
BS 3x90, 2x100, 2x110
BP 1x77.5, 1x80, 1x82.5, 1x85, 6x75, 7x70
WC 3xBW, 3x83.3, 2x93.3, 1x98.3, 1x100.8, 1x103.3, 2x98.3, 5x93.3

BW: 77kg/170lb

FS notes:
My ego led me astray (yet again). I shuda gone for 118 or something for a 1/2kg PR instead of 120. Next time will do a better job picking the top weight. And another thing, I should try to get more volume in weights around 110kg cause I can do those without getting folded over.

BS notes:
Shit shit shit. When I think i've won ground, squat takes it back the next workout.

BP notes:
Finally got around to BP in over 10 days (!). Have lost some strength, rebuild time.

WC notes:
I didn't do any dubious reps - every single one I exploded way over the bar. That's how I like em. Will try to get more reps with 20kg next time, and keep in that explode range. Then once i've got some decent volume built up, try to set a new PR. 

---

I feel like trying to dunk. I haven't dunked in like 4 months or something. I doubt I can even jump that high but I just have the itch. Will go try out in the outdoor court now!

update - damn!!!!!!!!

I was running late for picking up my sister from the airport who is come home for holidays. On the way there, i stopped at the court for a few minutes. I didn't expect to even get one dunk. But on the very first attempt, no warmup, landed it easily. Then tried another one but harder and I got higher and dunked it even better. Then tried a SVJ dunk - got that too!! That was only a dream for me and now it's reality! So exciting!
 



uploading a video now brb

fwiw, adarq has spent a significant amount of time using partial squats as his primary strength exercise.

for the record i was being facetious. i think using any appropriate squat for a given goal is completely fine and don't believe in subscribing to one God given right way to bend ones knees whether that is atg, full squat, just below parallel, parallel, half squat or quarter squat. Whatever you need for your training at a given point in time is the right way imho.

yeah that's impressive at 6'3, but we are all squat junkies.  kobe is a bball player.  Most bball players can't even squat 1.5x bodyweight let alone anything atg.  they rely flex and speed to propel them up, not strength.  So for a lanky bball player to be squatting 405+ and w/ chains, that's impressive.  it's probably fake though just to make him look cool.  who drinks sprite during training, lol.

thank you for the kind words. i agree with you that pro players have limited gym training time and it probably goes towards training for aesthetics (because they get a payoff from being adored by millions of fans) than it does towards pure strength training ala squat obsession like some people we know.

405+ partial squats with chains is of course impressive, esp for a gifted athlete like kobe but i'm not sure if it's real training footage or just for show to look impressive. for what it's worth i've never seen an nba player training video where they actually do heavy squats/bench/deadlift etc although that would be cool to see, but it doesn't mean they don't train that way, just i haven't seen it yet. i think part of the reason it's impressive is because we think they're such impressive physical specimens and our expectations are they're capable of impressive feats in the gym if they were so inclined.

re sprite during training, benny magnusson has been seen drinking coke thru out some gruelling training sessions, seems to work well for him!

and how did this become a srs thred i was just in it for the lulz.. i blame raptor.

thinking out aloud .. what is the bss? it's a kind of unilateral exercise but not really since it's not a true single leg exercise that is kind of a squat but not really because it's not below parallel. so for it to be an effective leg exercise you kind of need to be lifting a weight >> 1/2*FS_max. Why? because being a partial squat, by giving up depth we use more weight. and by giving up true unilateralism we can use more weight than 1/2 the bilateral weight. so i should be looking at building up to say 100x6 on BSS to get something out of the exercise. hows my logik?

atg or gtfo

Woke up looking a lot leaner but the scale doesn't show much change nor does waist circumference. Maybe water retention or something? not sure, until scale/waist changes i'm not taking much stock

R quad doms ✓
L quad doms ✘
Lower back doms ✓
Glutes doms ✓

I'm guessing lower back doms are to do with BS since it's been a while since i backsquatted.

R quad doms and no L quad doms is frustrating me. I guess i'll add a few more sets to the R leg BSS - but i'm already doing 2x the volume of L leg so wtf. maybe i just need to stop using the L leg completely while bringing the R leg up by stopping front and backsquatting for a while but I don't really wanna do that.

suppose its flexibility.. what shud i do to fix it?