Adarq.org

SQUATTED 210 lb at 135 LB
1.55xBW SQUAT LETS GOOOO

My previous top was 190x4 the monday before.
i was just warming up and everyones is talking about unrackking and stuff on here.  Last warmup set was 185x1. I say let me get an unrack set in, and then i was like how about 210 thats about 1.5xBW. I take it out. Core is tight and it feels light. SPONTANEOUSLY, I go down, and all i feel is glute and ham. I just barely hit parallel, then i go back up. It was a struggle getting to the halfway mark, and then i exploded up. Then i did it again for a second rep.

idk if i should change what i am doing b/c that was after a week of squatting only once instead of 2 or times.

congrats man, well sometimes you might need to deload a little (1x/week) and then come back strong.. might have been the case.. mgiht need that every 4 weeks or so.

your squats have been progressing though havn't they? on 2x/week?

pc

Go for it man, it'll help you get amped up knowing you having a contest aswell.

Isn't it June the 4th?

uh thanks for pointing that out haha.. i definitely didn't notice until you pointed out, that would have been a travesty..

ya man i'm pumped up for it, even more so if i have to dunk to get in it.. hah.

pC

http://www.facebook.com/SpriteSlamDunkShowdown?sk=app_113459335357127

http://www.nba.com/2011/spriteshowdown/04/29/sprite-showdown/index.html



TIME TO MAN THE FUCK UP.. shit i need to do that shiiiiiiiiit.

jun 6 is a monday, have to watch my grandpa normally, i'd like to peak my hops for that time and find a way to get there/in the contest.. would be fun shit.. lmao

i don't even care if i can't really do much tricks, i'd lov to just go murder that rim.

need to work on a dunk mix for april... put all of the best dunks i did into a mix.. need to do the same for may when that's over with, gotta keep this in mind.




05/01/2011

bw = 155
soreness = none
aches/injuries = right plantar fascia slightly
fatigue = high (needed more sleep)
diet = turkey & cheese sandwich in veggie oil + protein/water-drink + gatorade/drink, protein/water-drink, dunking + protein/gatorade-drink, caramel frappe medium + chicken sandwich, running with dog, protein/water-drink, protein/water-drink, interrupted-cardio-lifting-session{jump-rope=150, pin-7-squat=225x10+calve-raise=15, jump-rope=150, 275 x 10, 315 x 10, 345 x 5, calve-raise=225x15}, protein/water-drink, gatorade + turkey & cheese sandwich on pumpernickel dipped in veggie oil

dunk session was ok for being fat & breaking in my new nzwr's.. wanted to do a huge cardio-lift workout tonight but it was pouring and my dog got soaked, so brought him in/dried him off and that was it.. hit some nice squat sets but whatever.. plan to dunk tomorrow.. funny thing is i was 153 after that workout, which is a good sign, had i actually done the cardio-lift workout i'd have been 150 or so, would have been perfet for tomorrow. instead ill probably be ~153-154 now.

peace

had a few good jumps today, needed more sleep that's why ithink i burned out too quick.. a few really nice jumps off short runup.. breaking in my new nike zoom waffle racers.. slipped a few times in them, it's odd, they have so much grip but i slip in them on full runups until i get a few sessions in, then they feel perfect.. gotta grind down the sole very slightly so they get that stick.

getting too fat though, 156.



short runup lob, maybe my best jump of the session hah:




























dog chewed up carpet:

nice pics ^^ second one looks close to jamming it down good.





405 x 3 on pin 7 @ 156 PR, tinychat footage haha.

http://www.youtube.com/watch?v=z8rWS-L4Ip4

04/30/2011
bw = 156
soreness = calve origin
aches/injuries = bunyon slightly, AT NIGHT: plantar fasciitis in right foot FML
fatigue=low
diet = 4 pieces of bread + veggie oil + gatorade, protein/water-drink, cardio-lift-session{great session, pin 7 squat, tons of 225 x 10+ sets, 275 x 10, 405 x 1 FAIL + 405 x 3, 225 x 20, lots of 200 turn jump rope sets, some plate swings (35 lb), some neutral grip pullups weak rom}, protein/water-drink, turkey & cheese sandwich on pumpernickle dipped in veggie oil, running with dog, protein/water-drink + green tea, dog walk, protein/water-drink + turkey & cheese sandwich on pumpernickle dipped in veggie o
il + vit-c-drink, protein/water-drink

so, hiller proved me wrong pretty much, on his jumping ability, props on that, so it caused me to rage during my cardio-lift workout.. decided to tinychat my workout for fun.. was pretty beast.. it's a pretty funny video once it's rendered, hard to see the lift properly cause im using my laptop webcam but whatever.. the tinychat convos + webcam is funny shit.

anyway i failed 405 x 1, got really pissed and hit 405 x 3 off pin 7.... that's a huge PR for me, because those pin's on my power rack are different than the ones at 24 hour fitness.. 'pin 7' is lower on my powertec than pin 7 @ 24hour fitness, and it's not really pin 6/7 on my powertec i just call it that to relate it to the 24hour fitness pin heights..

anyway, good workout, just murked everything, was kinda like this:
jump rope 200 turns
squat 225 x 12
jump rope 200 turns
squat 225 x 12
jump rope 200 turns
squat 225 x 12
jump rope 200 turns
squat 275 x 10
jump rope 200 turns
squat 345 x 1
jump rope 100 turns
squat 385 x 1
jump rope 100 turns
squat 405 x fail
squat 405 x 3
jump rope 100 turns
calve raise 225 x 10 + squat 225 x 10 + calve raise x 10 all in one set
jump rope 100 turns
squat 225 x 20

so ya kinda like that.. with some other crap mixed in

anyway uploading vid tomorrow, should take forever, shit is taking 8 hours to render and probably 8 hours to upload haha.

pC

hopefully foot feels good tomorrow so i can dunk hard.

pC x 2











edit: my plan is to dominate pin 7 before going back to pin 6.. so, hit 475+ on pin 7, then go down to pin 6 and try to hit those numbers there.. i love this top down approach.