Adarq.org

Quote from: Rip on May 11, 2011, 09:57:21 pm

That arena is nice, sick as fuck, I would love jumping there..

You got up decent, but you gotta hit that extra gear! Come on son!

+1

I can tell at least one of the 13yo v-ballers was in awe of your jumping prowess!

lol, they were watching alot.. too bad my jumping sucked.

If your hand starts hurting take it easy on the power dunking.  I had a bunch of stress fractures in my right thumb(didn't realize it, thought it just hurt a little) from dunking hard on stiff rims and I ended up shattering it.  VERY painful.

ya i just have to stop dunking on double rims for this month.. hands were feeling prety good for the most part this month, by doing that.. 1 session on double, bam, nasty bruise on my finger..

i taped it up, helped, and those wrist bands i use are good they cushion the base of my thumb/wrist if i pull them up just a lil bit.

pC

That girl in the purple shorts will rock later on when she grows up

lmao,you & trainer mike all up on that shit.
















05/11/2011

bw = 151
soreness = none
aches/injuries = left ham tendon
fatigue = low but no pop
diet = protein/water-drink + greentea, dunking + protein/gatorade-drink, 2*protein/water-drink + greentea+fiber, run with dog, turkey & cheese sandwich, bw-exercises{45-deg-hyper=10x30}, protein/water-drink + almonds, walk dog, ltmp-volume{jump rope 5 x 200 superset with calve-raises=135@5x30 superset with plate-swings=45lb@5x8, jumprope 4 x 200 superset with unracking-pin-minus-2=225x20,295x15,345x15,395x15}, protein/water-drink + 3 bananas, 4 bananas + prpotein//wwater-drink + gatorade + cocoa almonds, 45-deg-hyper-iso-while-irc'n=1min25s <-- bahaha

sleep = 8 hours







need to blog something tomorrow.. basically it's expanding on the ltmp-volume stuff, but hitting volume on even high partials, so kind of like high rep unracking, similar to what raptor said.. i honestly don't even enjoy lifting much anymore, really high partials for high reps still get my quads crazy stim'd, so i'm contemplating going full fore on high-rep unracking and only occasionally going to pin-6/pin-7 depth, because i don't really need it..

very heavy unracking for high reps is far less fatiguing than very heavy pin-6/pin-7 squats for high reps.. yet my legs feel crazy good after the unracking, just the same as lower depth, cept my mind isn't as drained.

this month might turn more into: multiple cardio + unracking-volume + calve raises + plate swings sessions per day, plus my 45-deg-hyper reps or iso holds etc throughout the day.

i plan on doing 45-deg hyper iso tomorrow, not to failure, after i wakeup etc.. curious to see how i feel dunking tomorrow.. kind of thinking im going to feel good.

other than that, staph infection might be partly to blame with how i feel, but, biggest issue is the quad stim, for sure..... 395 x 15 high pins stimmed my quads beyond belief, similar to last month when i was killing ltmp-volume sessions..

pC

I got lots of respect for real body builders. The dedication is amazing. They sacrifice good food and a lot of lifestyle for a goal man. That dedication would go a long way toward making them a decent athlete if they wanted to be.

BUT real body builders are NOT the fags who go to the gym to do 3 types of bench, swing biep curls in the farking rack and leg extensions. I wouldn't swerve to miss those morons.

I also hate the whole perception of an athletic build in the western world. Big biceps + chesticles + mad abz = strength. Sh!t most of these guys couldn't squat with their wallet in their pocket or dead lift a dropped pancake. My gym was so full of these losers I built a power rack at home 

 

lmao!!

http://ironandsoul.com/2011/03/franks-40inch-vertical-workout-program/

gotta get back on 3-4 sessions per day of squatting, blargh!! "adrenaline levels" are too low.



05/10/2011
bw = 149
soreness = calves a little
aches/injuries = left achilles very slightly, left ham tendon sligtly,
fatigue = moderate
diet = 2*protein/water-drink + greentea+fiber, dunking + protein/gatorade-drink, medium caramel frappe + protein/water-drink, lots of running with dog, protein/water-drink, 3 eggs + TONSSSS of egg whites + 2 pieces of bread for sandwich portion + 1 biscotti, LTMP-SINGLES-VOLUME{pin-7-squat=385x1, calve-raises=225x15, plate-swings=45x5}, dog walk, LTMP-SINGLES-VOLUME{pin-7-squat=365x1, calve-raises=225x15, plate-swings=45x5, deadhangs-for-back, glute-bridges=100, standing-goodmorning-ish-iso}, protein/water-drink, 10 bananas + protein/water-drink + coconut-water, tons of tke-iso stuff, 2*protein/water-drink

sleep = 9 hours


tons of stretching throughout the day.

dog is getting good at juking, making running with dog sessions real fun.. i chase him for like 10 minutes, little interval sprints + change of direction.




whenever i write "3 eggs + TONNSS of egg whites" etc, this is what it is haha:

i believe any form of VERTICAL jumping is quad dominant, double or single..

take a look at some elite high jumpers, these jumps are an insane amount of quad.. look at how they plant stiff and their leg bends like a "bow" as they impact, this results in some serious quad contribution as they center their mass over their ankle and then take off.. quad/glute/calve is insane in any vertical jump, as you transition into horizontal displacement, quads become less important according to the ankle, and glute/ham contribution increases.

http://www.adarq.org/forum/crazy-weird-analysis-stuff-)/galleries-high-jumpers/

try some stiff leg ankle hops/stiff pogos and you'll get an idea of what i mean.. here's a high jumper performing some stiff leg pogos, look at his stiff landing and then his forward knee shift:

http://www.adarq.org/forum/crazy-weird-analysis-stuff-)/galleries-hopping-exercises/

pc

bleeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeh.

first still is ok, and maybe a few others, need to get up higher on my bad days.. i need 40 on a god damn bad day.. fml

my 2nd dunk in that vid, the plant/runup is perfect (based on how i think i should jump), need to jump like that more often.. i think i have alot more in me at night, when it's cooler and i've been awake for a while HEH.. that might be why i got up SO good that night, also dunking in between a full court always gets me amp'd.


05/09/2011
bw = 150
soreness = none, AFTER LAST WORKOUT: calves sore
aches/injuries = left achilles slightly, AFTER RUNNING WITH DOG: bottom of left forefoot
fatigue = moderate
diet = protein/water+fibera+ greentea+fiber, dunking + protein/gatorade, water+fiber + protein/water-drink, LTMP-SINGLES{pin-7-squat=405x1,425xfail,345x10}, greentea, running with dog, protein/wate-rdrink + greantea+fiber, 3 eggs + TONSSSSSSSSS of egg whites + 2 pieces of bread + greentea+fiber, protein/water-drink, dog walk, LTMP-VOLUME{jump rope 6 x 200 superset with squat, worked up to 315 @ 3 x 10}, 1 scoop gatorade drink + 2*protein/water+fiber, thick turkey * cheese sandwich + 1 scoop gatorade-drink

sleep = 8 hours





peae