Adarq.org

Andrew, how are you liking the "litinov" workout? (400 + weights?)

hm??

http://www.t-nation.com/article/performance_training/the_litvinov_workout

kinda similar..

ya i love these workouts, i mean, they are grueling and lots of times you want to quit, but, they are worth it.. i love volume, usually im into heavier volume but, im taking june/july easier since april/may i went so hard, so heavy, basically every day.. so kind of giving my body a break.

i love the combo of jump rope/squat, they both feed each other.. jump rope will feel crappy first set, then will feel better and better for 4-5 more sets, because of that extra muscle activation.. you get that float feeling because of the squatting.. then jump rope helps to improve the rep speed on those squats, feels great.

so ya im trying to kill 2 birds with one stone, with this workout.... get leaner (jump rope) + activate quads/glutes/hams submax-effort, high volume, high frequency..

so far so good, body is responding very well to it, and i dont feel drained at all the next day..

i respond really well to high frequecy work regardless, but this little experiment im on has me feeling really good cns-wise, im definitely not over-taxing it like i normally do.

peace man

At first i thought you meant he stole your lob AND he dunked it. That would have been sick as fuck.

ya that's what he tried.. woulda been nice.. too bad he stunk it up.

check me getting punked at like 1:05

saw this right before sleeping, crazy..

ya that dude throws down hard

man i always love the lighting at this court.. it's so perfect..























some warmups:








some motherfucker sabotaged my dunk as a joke, stole my lob.. lmao




same guy, he dunked 2 times in a row on fast break, one was real nice kinda got it on film:

06/22/2011

bw = 155
soreness = none
aches/injuries = ankles slightly, AFTER DUNKING: right knee tendonitis (think bike ride aggravated it again..)

workout#1{run with dog}, workout#2{ride bike to court, dunking}, workout#3{JR=8x400 SS Free-half-squat=135x10/225@7x10}

really good workout #3.. drenched.. squat flying up.

foam rolling + icing after wokrout #3, for my right knee.. IT BAND was jacked up, rolled it pretty good.

pc







altercation after first dunk whoop.

"jimmy dont!!!!!"




















special FX from TFB vs jason terry..

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

loool, like 3-4 white people in that park, was packed too.. hah

real busy day.



from yesterday:

  on partial hypers


6/20/2011

bw = 154

workout#1{dunking}, workout#2{H=100, SISSYSQUAT-assisted=20, SLSQ=R=35/L=35, SLCR=R=50/L=50, H=120, SISSYSQUAT-ASSISTED=20, SLSQ=R=30/L=30, SLCR=R=50/L=50, H=110, SISSYSQUAT-assisted=20, SLSQ=R=30/L=30, SLCR=R=55/L=55, H=100, SISSYSQUAT-assisted=20, SLCR=R=55/L=50}







from today:


6/21/2011

bw = 152
aches/injuries = left achilles slightly, right knee slightly (after walk, late at night), back tight

workout#1{8 mile walk with interval submax sprints of 100 strides mixed in}, workout#2{JR=6x200, half-squat(nearly parallel)=275@3x8}

quads were toast at night, kept squats to 8 reps.. they were tightening up like crazy, probably from the walk.

ate/drank ALOT