Adarq.org

https://www.facebook.com/DunkWorld/videos/vb.1433608383535930/1676912195872213/?type=2&theater

epic leg PLUS arm extension.

The wiggins video wasn't as bad as i thought it would be. If he stays consistent with strength training, he's going to make some serious improvements; you can see he cares about his lifts (unless he's just going harder for the video). You definitely want him to get stronger/more stable on those lunges. He's 6'8 so squatting might be awkward for a while, as long as you teach it slowly while substituting an exercise he can get strong at (like trap bar deadlifts), he'd be fine. Trap-bar deadlifts are a miracle worker for lanky athletes who are noobs in the weight room, like him. The core-work and sled-work looked good. The boxing portion was a bit luls (pointless); either do it right or get back on the sled ;f

We had some semi-pro bball teams at this performance facility I interned at. No one approached their lifts like that. We had athletes db bench pressing 20 lb each hand, squatting the bar, lunges with 10 lb db's etc. They were more concerned with what was being played on the radio. So the wiggins video shows some promise.


(mostly speaking about the high school):

It's funny.. each sport has a majority of strength coaches who "do shit wrong", because most of them focus on some kind of distorted specificity to the sport.. however, you then have football strength coaches who may not know much of anything about the science, but they are all about: get your bench, squat, and olympic lifts up. It's just tradition and it makes sense because of how brutal the game is. If that was the default mindset for basketball (simply getting STRONGER), it would be scary what the competition would look like.

It all starts in high school. If somehow the default mindset was to get basketball players stronger, then they wouldn't know any better. If they are then exposed to "fluff" routines in college or pros, they'd know better, and those weak systems would gradually disappear.

pC!

08/14/2015

dead-hang neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 8

standing single arm db overhead press:
- 50 lb. @ L=7, R=11
- 50 lb. @ L=5, R=9

barbell supinated bent rows:
- 135 lb. @ 10

chinups:
- BW @ 8

ssbar deep squat:
- 185 lb. @ 5

db bicep curl:
- 40 lb. @ 8

db hammer curl:
- 40 lb. @ 5




08/15/2015

3.4 mi run

thanks for the responses vag/maxent!


08/08/2015

dead hang neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 11
- BW @ 7

standing single arm db overhead press:
- 50 lb. @ L=7, R=11
- 50 lb. @ L=5, R=8
- 50 lb. @ L=5, R=9

supinated bent over barbell row:
- 115 lb. @ 3 x 15

standing barbell overhead press:
- 95 lb. @ 8
- 95 lb. @ 6

ssbar deep squat:
- 165 lb. @ 2 x 5

standing neutral-grip db overhead press:
- 40 lb. @ L=10, R=15

db bicep curl:
- 40 lb. @ L=8, R=8

db hammer curl:
- 40 lb. @ L=6, R=6



08/09/2015: rest



08/10/2015

S1: single arm db bench press:
- 70 lb. @ L=7, R=11
- 70 lb. @ L=5, R=8
- 70 lb. @ L=6, R=9

S1: single arm db row:
- 70 lb. @ 3 x 10

close grip semi sumo deadlift:
- 185 lb. @ 6
- 185 lb. @ 5
- felt good

flat barbell bench press:
- 135 lb. @ 9

flat close grip barbell bench press:
- 95. lb @ 19

ssbar curls:
- 95 lb. @ 6

08/03/2015

rest



08/04/2015

3.4 mi run
- better than decent


08/05/2015

dead-hang neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 11

standing single arm db overhead press:
- 50 lb. @ L=7, R=12

dead-hang chinups:
- BW @ 7

standing single arm neutral-grip db overhead press:
- 40 lb. @ L=7, R=12

parallel bar knee-ups:
- BW @ 20

standing single arm db overhead press:
- 40 lb. @ L=10, R=15

deep safety squat bar squat:
- 185 lb. @ 10



08/06/2015

3.4 mi run
- decent


08/07/2015

single arm db bench press:
- 70 lb. @ L=8, R=11

single arm db row:
- 70 lb. @ L=13, R=12

single arm db neutral grip press:
- 60 lb. @ L=7, R=10

single arm db row (pronated):
- 60 lb. @ L=13, R=13

controlled close grip semi-sumo deadlift:
- controlled eccentric
- 185 lb. @ 5

barbell bench press:
- 135 lb. @ 6

barbell close grip bench press:
- 95 lb. @ 18

safety squat barbell curl:
- 95 lb. @ 2 x 5
- happy with these!

shoulder matrix: front, lateral, rear raises
- 20 lb. @ 2 x 5 front raise, 5 lateral raise, 5 rear raise

CoC grippers:
- trainer crushes


08/08/2015

rest



starting to get stronger lately.. can see/feel it.

pc!

 

great job on those PR jumps@#$!

^^^trying not to let the pressure build too much. i tend to overthink it when that happens and everything goes to shit.

definitely know where you're coming from. I used to put ALOT of pressure on myself. One thing that would always help me is just to remind myself that the physiological/neurological adaptations that we bust our ass for don't just disappear overnight. All that time under the bar, dropping off boxes, jumps, rebounds/plyos, eating good etc, is slowly making real measurable changes. If you're aggressive, excited, and attack, you really can't go wrong. Also, it's fun to think about getting more power, not less; that happens when you put a bit more pressure on yourself. So it can be a "blessing in disguise" if you think about it like that.

go get it.

pc@$

07/30/2015

jog & sprint: 3.4mi


07/31/2015

dead hang neutral grip pullups: BW @ 7

parallel bar dips: BW @ 10

single arm db overhead press (pronated):
- 40 lb. @ L=14, R=25

barbell bent row (supinated):
- 95 lb. @ 15

single arm db overhead press (neutral grip):
- 40 lb. @ L=5, R=10

barbell bent row (pronated):
- 95 lb. @ 10

barbell overhead press:
- 95 lb. @ 7

dead hang chinups: BW @ 7

parallel bar knee-ups: 20

parallel squat (SSBAR):
- 125 lb. @ 21

db curl:
- 40 lb. @ L=8, R=8

db hammer curl:
- 40 lb. @ L=8, R=8

CoC Trainer crushes until hands dead


pC!