Adarq.org

Trust me... there's no comparison between a kettlebell and a plate swing... such a big difference and so MUCH (feels like triple or so with the same weight) more eccentric loading on the kettlebell variation.

ive done kb's while at perfect competition, not my cup of tea.

i even prefer strict plate/db swings actually.. of course you can do strict swings with kb's too.

one of my favorites is just a 'hipless' powerful plate swing (using both arms).. just trying to get massive power from shoulders without any hip extension etc.

that was probably my favorite swing exercise.

before i took that year off, i pretty much 'ran out of anger'.. anger always fueled my training.

i think i'm refueled and ready to go.


i think the 'anger' ties in with some form of 'depression'.. ive always had this though.. i seem to respond by finding ways to take out my aggression, usually through training, sport (basketball/boxing) etc.. that's probably better than just giving in and doing nothing.

kind of interesting though when i think about it.. some form of 'anger' is directly proportional to my training intensity..

during my 2 year dunk stint, it was 'depression/anger' over my grandpa's situation.. so when he died, regarding training, i had a void.. i couldn't summon any kind of intensity whatsoever.

ok so that year is over and im fucking pissed again.

leggo.





9/23/2012

BW = 163
SORENESS = quads bigtime, hamstrings/adductors
FATIGUE = INSANE: havn't felt this weak in a long time


crazy fatigue.. don't care what it's from, all i care about is not 'fighting it' like i used too.. when i feel like this from now on, it's time to focus on weaknesses or just completely relax.

planned on squatting but just too sore/drained.. will make up for it tomorrow most likely.


i'm re-evaluating everything.. i'm going to approach training completely different this time around.. all of that work i put in over the years definitely caused some permanent strength/conditioning/performance gains.. i need to focus more on recovering fully, neglected muscle groups/'activation', and keeping my workload down.

im going to spend MUCH MORE TIME doing activation/isolation neuromuscular exercises..


SESSION: NO WEIGHTS
- lots of seated TKE holds/reps
- lots of standing adductor/abductor exercises
- lots of standing glute/ham exercises, also bent over 45-deg glute/ham exercises

an example would be tke x 50-100 reps, standing 45 deg single leg hip extension x 50 etc.
 
that stuff was really good/fun and enjoyable.. there's something about isolation + unilateral exercises which make me feel good.. of course the intensity is low, but, its nice to just activate a muscle group and feel fatigue without their being any kind of real intensity/stress.

going to focus ALOT on this stuff..

also the 'balance' component is kind of fun too.. picture prone glute type stuff, but standing or bent 45 degree, not holding onto anything.



ok i typed alot..

sleep

peace

hah..

<a href="http://www.youtube.com/watch?v=48TR0vUPQCs" target="_blank">http://www.youtube.com/watch?v=48TR0vUPQCs</a>

lmao

shit, i need one of those.

lmao i was going to tell you that in my comment on your video.. but i refrained.




fwiw, i need(ed) one too.. couldn't dunk off a dribble for sh*t.

http://www.pdfhost.net/index.php?Action=Download&File=eb84da1bae7d7bf5ec26a20059bd9198

i've never really took to kettlebells so i don't really have a first-hand opinion.. but, i definitely found plate swings/db swings to be beneficial.. pretty similar..

plate swings have a pretty intense eccentric component though, since you can't really just let a 45 lb plate swing between your legs without it being kind of risky.. so there's some good decel on the way down.

On the metro tonight:

Two black men, one married, two children, the other, 31 years young, begin talking about the younger generation. The 31year old laments: "damn dees mothafuckas like, e'erbody be lesbians now, e'erbody be fags."

jaj what.

 

some guy posted this on sprite showdown facebook, asking if he can use it in the competition.

Albert CazaresSprite Slam Dunk Showdown
August 22

CAN I USE MY BASKETBALL GLOVE IN SPRITE SLAM-DUNK SHOWDOWN ? I WILL BE IN HOUSTON 2013 N.B.A. ALL STAR WEEKEND AT THE JAM-SESSION ... COME AND SEE GREAT FUN !

Eating clean diet is tough because insomnia develops when trying to sleep hungry.  I don't want to take meds b/c it doesn't resolve the problem.  Key is developing a circadian rhythm and keeping it.  I probably need atleast 150g protein a day and some good carbs and fats.

Breafast - 25g whey shake, egg, fruit, or some type of low glycemic carb, or no carb---> less than 300 calories, 25-40g protein

lunch - broccolli chicken/fish/steak, beans ---> 700 calories, 30-50g protein

snack- energy type bars/oatmeal/granola etc 100 kcal

late dinner (9 - 11 pm) - Rice or pastas, steak/meat, milk, beans, tacos, etc. ---> 1500 calories, 50-75g protein

So I will eat the most of my kcal from late dinner, so I can be stuffed and pass out easily to prepare for the long day tomorrow.   

looks fine.

for inomnia, try to stay off the computer at least 1 hour before sleeping.. also melatonin can help temporarily and doesnt really give you any dependency.. just use it for ~1 week to help you get into a new rhythm.

pC