Adarq.org

going to really try and log my general food intake from now on.. no excuse not too, especially since i'm eating less and less. :F



10/14/2015

bw = 169
soreness = hamstrings, shoulders, traps, calves
injuries = right knee slightly, right hand slightly
aches = ankles slightly



Food

- orange juice



Session: Afternoon

tennis:
- lefty
- 1.5 hours



Food

- TONS OF FRUIT .. <3
- watermelon, honey dew, pineapple
- water + lemon
- oikos yogurt



Food

- oikos yogurt



Session: Evening

jog & sprint
- 7 mi
- lots of 100-200 stride light sprints
- hamstrings were too sore to do anything beast

lift!

pushups:
- BW x 30

neutral grip pullups:
- BW x 9

ssbar curl:
- 75 lb. @ 10

ssbar deep squat:
- 165 lb. x 5
- could have gotten some more, but figured i'd cut it at 5 so maybe i won't be as sore tmw

single leg squat:
- BW @ L=5, R=5

single leg calf raise:
- BW @ L=10, R=10



Food

- 3 glasses of chocolate soy milk
- ministrone soup
- veggie burger with hummus/jalapenos on bread
- sea salt chips
- pickle


i havn't gotten off of the couch for 3 hours.. need to stretch b4 sleep.

kind of a boring fight.. devon isn't that exciting anymore though, IMHO. good decision. wtf is devon thinking with all of that in-fighting? he fought aron's fight. He should have fought on the outside. sux.

thats great man, what do u plan on doing when ur done with ur break?

dno yet :/

heh, now that ur not all tied up, perhaps u can do what u did for me back then!
you, and later lance were the key factors in getting my fingers above the rim back then heh!

i'm tied up "mentally", so unfortunately I can't do that kind of stuff right now. really glad we were able to help. I know you know enough though to be able to get back up there if you want, you busted your ass for quite a while.

pC!

DAMN! You got up to 207lbs!!!?!?!

ya, I actually got somewhat fat. albeit, I was transforming into a real computer nerd. I even fit in with the folks at NASA when we went over there. You couldn't tell us apart.

On your youtube videos you look like, what? 165?

depends, weight was all over the place. I think most of my dunk videos are low 150-160 lbs. Towards the "end", my best dunk sessions, I was low 150's.

Found a vid where I was 145: https://www.youtube.com/watch?v=pevMW18KsLw

Was jumping really good around that time IIRC.

As you lost quite a bit of max strength, how much did your SL jump go down as opposed to your DL jump?

Well, not sure. It was weird; towards the end when I stopped dunking, my SLRVJ was going up really good. I ended up getting focused on SLRVJ but I somehow got this "shin splint" in my thigh. That's what it felt like. Made jumping painful and I kind of deflated around that time (due to lots of factors). So, my SLRVJ had been going up "secretly" during all of my DLRVJ training/dunking etc.

So I never really got the chance to get any of those measurements.

All I know is that my SLRVJ seemed to be consistent, even a few days after I had ran ~15 miles one time, and ~23 miles another time. Running that kind of volume seemed to keep me "feeling bouncy" and obviously kept me light. So that's when I was starting to get VERY interested in trying to max out my SLRVJ.. but then that left thigh issue started to emerge. Here's an SLRVJ dunk session:

https://www.youtube.com/watch?v=E_nXbwu89fA

see my comment on that video back then:

shhhhhhhhhiiiiiiiiiiiiittttttttt....... i didnt even get to jump max.. my left leg is wrecked.. i mean ill be able to dunk again on tues or wed, but this single leg shit is a pain to get adapted too..

left hamstring/glute = murked, left 'leg' feels dead, left lower back = painful, left shin = achy, haha...

anyway ,gotta take my time, koz my SLRVJ is going to eclipse dlrvj for sure.

So, I didn't really know it then but, it never adapted and my leg became "dead". Really sucked. To prevent that in the future: keep volume very low and ease into it over a long period of time

I'm very interested in the relationship between max strength and SL jumping.  There's obviously a very direct correlation between max strength and DLRVJ/SVJ, but the correlation is a lot fuzzier with SLRVJ's.  You clearly still need high levels of relative strength, but the 'types' of strength and optimal movement efficiency is much more important IMO.  What do you think?

WARNING: I'm pretty rusty on this stuff.. just saying.

definitely. relative strength is still important, but you have less time to impart that force into the ground when you're actually jumping; thus reactive strength is very important. Improvements in relative strength give you a "bigger container" for reactive strength, so there's always a need for a decent amount of relative strength; Improving strength in the muscles involved in SLRVJ (glutes, quads, hamstrings, calves, shoulders, core), is definitely important. But, you need to tie that together into progressively more intense reactive movements: single leg jumps, sprints, specialized reactive work, throws/swings, bounds etc. Reactive work will also focus even more on the tendons, which are probably more important in an SLRVJ than DLRVJ. They are always important, but probably more so in SLRVJ. Getting leaner & "lighter" also helps. Movement efficiency should improve from the variety of reactive work (which includes SLRVJ's themselves). Since SLRVJ is less max-strength dominant, the act of SLRVJ itself becomes even more important.

Also in regards to that SL hyper's thread I made recently, do you think there's any benefit of doing them with specificity by having the foot straight up and down instead of externally rotated (pointing out) like how everyone does DL Hyper's?  Pointing outwards clearly allows better glute activation, but less specificity.  What's your take?
THanks!

tbh, i'd go for the slight specificity here. I also like squatting with toes pointed almost forward (or completely forward). There's just something I don't like about possibly causing extra external rotation by overstrengthening something etc. Internal rotators should be working hard to keep everything aligned in the squat, hypers, deadlifts, rdl's, etc.. IMHO. That opinion is specific to performance training, not just trying to improve weightroom numbers at the cost of everything else.

pC man!

anyone watch season 1? it's pretty good.. glad to hear s2 is going to be "even darker".

season 2:

http://www.latimes.com/entertainment/herocomplex/la-et-hc-mr-robot-new-york-comic-con-20151009-story.html

Ever try to wear the jumper knee strap thing?  It saved my knee in track in HS

nah never wore one. This isn't patellar tendonitis though. This is more of a combo of hamstring (insertion), and vastus lateralis tendonitis. I've had it for 3 years now.

The good news is that I was able to fix one of my previous adductor insertion tears several months ago with intense stretching. That tear happened around 2009. It SEEMS like I might be able to do the same with my quad stretches and especially hamstring stretches.

I think one of the main culprits of this hamstring tendonitis feeling is from my natural GHR bench; when I was 100% focused on finally being able to do them. Sometimes i'd feel too much tension move towards the hamstring tendons, instead of the muscle. I was just so weak on those, I was doing way too many reps/holds trying to build some bionic hamstrings. I imagine I caused some tiny but significant scarring in my right bicep femoris insertion.

and are you still jumping high enough to dunk?

nah not right now. Remember I did some jumps several months ago at probably ~175 lb? I forget. Highest I got jumping off L-SLRVJ was 124", which was surprising and a good sign.

As I get lighter and in much better shape (sprints, jumps, jogging, tennis, some lifting), my L-SLRVJ should improve to the point where I can land some dunks off a lob (I think). Towards the end of my dunking 3 years ago (i think?) I started to transition into an L-SLRVJ dunker if you remember. I was running near-marathon mileage at times, and somehow was getting even more bounce out of my left leg.

pC!

Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

nice! should be interesting. Seems like these workouts will be packed with a ton of stuff and unconventional set/rep/rest schemes.