Adarq.org

steppin it up bro nice to see!

You think the depth drops are a good priming exercise for the day before?

thanks man, and ya, seems like it.. i mean, legs felt crazy bouncy day after the first session.. i bet ill fly today.. if you look at my depth JUMP graphs etc in the instant rfd part 1 article, i talk about using high volume dJ's to get that stim, but high volume dj's should work similar.. im liking them better since it's just the eccentric/iso... but ya my legs feel crazy right now, 70 in a row is a pretty significant stimulus.

Hey guys, so many people say that correct jump form is very important, and the correct squat form is important. but what are the correct forms for them? what is a correct jump form and a correct squat form???
also is the correct squat form necessary for body-weight squat?

well, i could post tons of videos to try and show you the various forms of squat/single+double leg jumps etc, but, it would be better if you posted your form on each exercise, then we could tell you what you'd need to improve specific to YOUR body/build etc..

jump/squat form depend alot on how you are built.. so for a jump vid, show the full runup & of course jump, for squat vid, you should show a good side angle which gets everything in the shot.

in the end it's always more beneficial to see your form and give you cues/aspects of it to fix, rather than showing you perfect form of jumpers/exercises and just saying 'do it like that'.. if you want to see perfect form, look at olympic level high jumpers/elite dunkers for single leg (& elite dunkers for double leg) - ie TFB/olympic athletes, for perfect deep/front squatting look at olympic weightlifters.

pC

uploading set 1 of 245 @ 5x10, ez work.. trying to keep my ego in check and stay very light.. pretty sure ill be up to 275 @ 5x10 ez within 2 more sessions.. legs feeling strong again.. new half squat depth, going free:







going to record my 50 depth drops in a row today, hopefully camera doesnt glitch, bugs me alot.. anyway, im going light on squat so i can go more intense on other stuff liek these depth drops etc.

pc

wil answer tmw, but, generally, cardio is LONG WALK + interval sprints.. so it's not like it's slow jogging etc.. it's not really "impact cardio", so it's much less detrimental as a stimulus.

pc



06/15/2011

bw = 154
soreness = calves, hamstrings
aches/injuries = right ankle, right knee tendonitis

workout={dunking}, workout#2{H=70, SISSYSQUAT-assisted=20-very-deep, SLSQ=R=25/L=25, SLCR=R=30/L=30, PUSHUPS=30, H=70, SISSYSQUAT-assisted=22-very-deep, SLSQ=R=25/L=30, SLCR=R=40/L=40, H=70, SISSYSQUAT-assisted=20-very-deep, SLSQ=R=25/L=30, SLCR=R=40/L=40, H=80, SISSYSQUAT-assisted=20-very-deep, SLSQ=R=20/L=20, SLCR=R=30/L=30, SLSQ=R=30/L=30, SLCR=R=30/L=30, SLSQ=R=30/L=30, SLCR=R=40/L=40, H=60, }

Some of those jumps look 40+ by how high your arm is over the rim, is that 10'?

ya it's 10', that's a 10 i measured long ago, rim is same though.. there's only one 9'11 rim on that court now and it's always this one hoop for some reason, rim gets bent down an inch.. but ya that's 10

Nice jumps... Motivating

Im 180 (+20) actually, i lied. My reactions shit but ive maintained with my lifts so i think ill let my weight go and try to get 150 like i wanted to before later. Im eating my ass off so if i get to cardio and dieting i think itll be easy. 

why havn't you improved your lifts though with 20lb+ gain? curious?

man u got big dieting to do, sucks for you lmao! go get it.

pc

Box squat... 365 lbs x 3 that was last week... from 325 x 3... Crazy! 40 lbs!


then yesterday.... 325 lbs X 5...  from 315 x 5! 10 lbs!


bodyweight: 180 lbs.

damn dude, closing in on 405 x 1, then 405 x 3... boss

uhm, think i just jumped really high.. havn't jumped in like 4 days or so.. and even then, prior, could barely jump off two... just felt some insane float today, i think im back... those long walks + cardio + high volume squatting + hypers/sissy squats + crazy high volume depth drops has been doing its jump, oh and a deload from jumping helped clear my head a bit.... legs felt crazy bouncy today after all those depth drops last night, good stuff.. bout to take some footage off, would be funny if i didnt get up too good but to be honest i felt really high..

pC
 

I gained about 10 pounds in a short time. I need to lose it before i get back to dunking.

damn :/ ya man if i didnt do al lhat cardio ive been doing, id be ballooned up right now.. hunger is laMe

Randy Culpepper:

<a href="http://www.youtube.com/watch?v=8u8oNgbtSAo" target="_blank">http://www.youtube.com/watch?v=8u8oNgbtSAo</a>

that slowmo is ridiculous