Adarq.org

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.

hahaha ^^

nice

I tried unracking today and did 315lbs 2x and 405lbs 3x. The unracking part is the easy part. What am I really working, didn't walk it out or anything. Are you really gaining strength from this or is it for confidence?

http://i1089.photobucket.com/albums/i341/my231/ec1eb474.mp4

hah nice vid, looked ez

ya what lbss said about confidence/strength.. when i was going really have on the unracks off high pins, the bar felt very light to me when squatting my normal depth.. "core strength" during my reps was improved, the "pain of the bar" wasn't there.. you get extra pain without that pad so, getting used to that bar digging into with much heavier weights you can really help.

Does the bar feel more comfortable doing regular squatting after all the dunracking? Whenever i get close to my 1rm (high 200's) the bar feels so heavy like its just pulling my body down. Not even when I'm squatting but when I'm deloading and walking backwards. 225 feels so much lighter. I've always wondered if it is something my body would adapt to as i increase the weight or not.

ya it felt lighter to me when i was hitting those heavy unracking sets.. now that i've moved the pins down though, it's taking alot out of me, with the increased ROM.. but ya the bar felt like a feather when i was doing the 475 lb unracks off high pins, 315-365 felt like nothing.

pc













workout from yesterday:


04/28/2011
bw = 153
soreness = slight soreness in legs/calves
aches/injuries = left foot bunyon
diet = protein/water-drink + gatorade-drink(diluted), cardio-lifting-session(1 hour, 345 top set on pin 7 squat, mr half tucks, jump rope, box jumps, pushups, plate swings, chinups, calve raises}, protein/water-drink + gatorade-drink, hagendazs (quarter pint) + 2 brats on wheat bread + gatorade-drink(diluted), running with dog, protein/water-drink + vit-C-drink, bolthouse protein drink (whey+soy), big dog walk, cardio+lifting(...highest squat = 355 x 1, tons of 135 x 20 sets & calf raises 135 x 25-30.. lots of jump rope x 200 turns, 35 lb plate swings x 12-15}, protein/water-drink, turkey & cheese sandwich on pumpernickle + dirty's salt n vinegar chips + 2 gatorade

fatigue = low
sleep = 10 hours


in first cardio lifting session, hit a bunch of 225 x 10 sets, 345 x 1 top set, mr half tucks felt real explosive.

second session had better cardio, that'll always be the case though, real hot during first session + i cramp up easier when i dont eat before hours before training.

pc

Quote from: adarqui on April 28, 2011, 05:02:17 pm

Quote from: Raptor on April 28, 2011, 04:51:36 pm

I reserve my right to get my posts un-negged.

nono, i just hit the up triangle, and so did a few other people lmao.

;d

Well apparently, they're calling you stupid. Since they rated my idea so low and you use it, then they're basically calling you out too.

it's ok, people call half squatting stupid also, doesn't bother me any..

your unracking idea is great, i tweaked it by lowering the pin level makes, it is alot more intense that way, but that's what i'm doing now.. i felt better just unracking from high pins, but it wasn't challenging my cns any, not like it's supposed too.. i was stimmed, now im getting drained from trying to hit 475 lower and lower, it's ok though i can always back off with heavy unracking sessions off high pins.

pc