Adarq.org

Adarq,

I have testing (vert, 40, bench etc...) at 745 tomorrow morning.

When would you suggest waking up?

taking caffeine?

well immediately if you're testing is that early.. so whenever you wake up, down it immediately.

generally you want it around 1 hour before.

How much and in what form?

I hate coffee so thats not an option.

if you're not used to it, 150-200mg will do the trick.

the only form i take it with is in some kind of coffee drink, bolthouse mocha coffee drink or starbucks coffee/expresso shots are good.

kill it tomorrow man!

pc

some nice stuff in here, happy about it: <-- some of the dunks/runups look sped up it's odd, aint sped up though, just was moving really fast i guess.. cool

http://www.youtube.com/watch?v=WjHfpc84CDg

<a href="http://www.youtube.com/watch?v=WjHfpc84CDg" target="_blank">http://www.youtube.com/watch?v=WjHfpc84CDg</a>


04/20/2011

bw = 151.x
soreness = none
aches/injuries = low back a little "tired"
diet = protein/water-drink + coconut water, dunking + gatorade/protein-drink, 2*coconut water + 3 eggs + tons of egg whites + 1 cheese, 1 hour running with dog (bunch of max sprints mixed in), protein/water-drink, turkey & cheese sandwich + almonds, LTMP-SINGLES+VOLUME{jump rope superset with unrackin pin-1, 5 x 200, worked up to 475 x 1 on unrackin-pin-minus-1, pin-6-squat=135x5,225x1,275x1,295x1,315x5}, long dog walk, LTMP-VOLUME{ng-pullups=17, calve-raises=225x20, plate-swings=45lb@2x5-stiff}, 2 jalepeno sausages on wheat bread + half bag chips + coconut water + 2 gatorade
fatigue = moderate

sleep = 10 hours

really happy about that 475 x 1 off unracking-pin-minus-1.. good stuff, felt real strong could have done even more.. 315 x 5 was ok, had more in me but left adductor orig
in "stretched" again, not as bad as last time.. anyway it was very controlled so only a very slight clank off pins, so that's kind of PR status for how i lifted it.

dunks were pretty hard today, started off bad on warmup too prior to dunking.. right hand layups could barely get 10' rim during the layup.. took a while to warmup.. once
 some basketball kids showed up i put a little more effort into the dunks haha.

peace

I continue my progress.

1. threw a training PR of 53,90m in the hammer
2. 2x10x46kgs DB bench PR
3. 3x8x105kg cable pulldown PR

4. Matched or bettered that 53,90 in first try after weights. Didnt measure it as I didnt have tapemeasurer.

damn sick! stim ftw.

I know this may not be a lot to you guys but, I'm proud of myself. I got 2  on bench press:

80lbs 4x 
95lbs 1x 

Last time I benches I couldn't get 80lbs 1x

congrats, you got some long arms so, 135 x 1 will be really impressive when you get it.. when i worked at MSC and some other gyms, most women struggle with just the 45 lb bar no joke lmao.

i like the idea of moving the unracking pins down gradually over time.. not crazy low but enough to get some extra work in at slightly deeper rom.. did that tonight, was good.

some dunk stuff:

http://www.youtube.com/watch?v=pEyq2DLzY9M

<a href="http://www.youtube.com/watch?v=pEyq2DLzY9M" target="_blank">http://www.youtube.com/watch?v=pEyq2DLzY9M</a>

wish i would have landed that crap at 2:00, the lob that hit under the backboard and i still went for it.. i should try and get good at that, would be sick to do dunks like that.



04/19/2011

bw = 152 (maybe 151.x, took more shits after drinking protein+coconut water)
soreness = calves STILL WTF
aches/injuries = sacral spine issue very slightly, AFTER UNRACKING SESSION: left achilles areas weird
diet = protein/water-drink + coconut water, dunking + gatorade/protein-drink, 4 eggs + tons of egg whites + 2 cheese + coconut water, 1 hour running with dog, coconut water + almonds + protein/water-drink, long dog walk, LTMP-SINGLES{unracking-1-pin-lower=...425x1}, 2 sausages wrapped in wheat bread + jalapeno chips + 2 coconut waters + p
rotein/water-drink + almonds,
fatigue = low

sleep = 10 hours

tooooooooooons of stretching, hamstrings/quads were soooooo loose after the stretching all night.

pc

nice, very simple but very effective.. i actually prefer double & single leg bounds (& MR pogo/MR half tuck) over dj's now (for the last year or a little less).. really great exercises.. mastering single leg bounds will result in some seriously strong legs.. i like the single leg bounds for max speed also, great way to learn to bound, alot easier to perform. feels real good to cycle that same leg over real quick.

wanted to update apt tonight but, too much stretching/getting dog tired.

once i update it, im going to update it in real time all day, instead of updating it at the end of the night.. will make things much easier.





some of the lifting from today, it's funny my dog barks somewherein there, he rarely barks, and when i play the vid full sound, he gets so confused hearing himself on my laptop.. he watches the video "thinking" you can see it, it's funny.. hhaha

http://www.youtube.com/watch?v=Bun5OtYEu0o

<a href="http://www.youtube.com/watch?v=Bun5OtYEu0o" target="_blank">http://www.youtube.com/watch?v=Bun5OtYEu0o</a>




04/18/2011

bw = 153
soreness = calves
aches/injuries = sacral spine issue slightly,
fatigue = moderate
diet = protein/water-drink + coconut water, running with dog, LTMP-SINGLES+LTMP-VOLUME{unracks=425x5,445x1, calve-raises=225x5,245x5,265x8 ng-pullups=16, plate-swings=45lbx5-nolegdrive}, tons of "popcorn pork" + salt/pepper chips + 2 coconut waters, chocolate bar + tons of water, LTMP-VOLUME+SINGLES{jump rope supersetted with squat singles, 10 x 200 jump rope, pin-6-squat-VERYCONTROLLED=135x5,225x1,275x1,295x1,315x1,315x1,315x1,315x1,315x1,315x1, plate-swing=45lb@2x5}, coconut water + 2 sausages on wheat
bread + 2*protein/water-drink

hamstring (left) actually tight tonight after squatting (the 315 superset with jump rope).. weak, hopefully tomorrow it's 100%, TONS of static stretching tonight followin
g squatting (for groin/hamstrings) to try and loosen it up.

sleep = 10 hours

peace

edit: actually, just realized my ham tweaked from how i picked up my grandpa later in the night.. had to lift him diff, had my legs alot straighter holding him up, just did it again, definitely felt it exactly in the hamstring, i've done that before.. bleh hope it's fine by tomorrow

Hammering it down nicely on those baseline lobs.  And the 2 handers are lookin damn easy now.  When you start taking requests I think a 2 hand tomahawk would be a nice addition to the repertoire.

appreciate it man, and ya, that's on my todo list.. i need to try those very light, still havn't yet.. been meaning to every session but i just forget to try them.. i want to try that little circular two hander i did too in there, the one i missed, that was my first lob attempt, bad lob, but it came out cool i went for it and improvised.. i wanna try and get good at those ithink they look pretty pimp.

pc man

Quote from: Clarence on April 18, 2011, 07:54:54 am

Hammering it down nicely on those baseline lobs.  And the 2 handers are lookin damn easy now.  When you start taking requests I think a 2 hand tomahawk would be a nice addition to the repertoire.

Totally agree, think "Derrick Rose" tomahawk.

ya would love to do it like that but got to get up higher to slam it down that clean with tomahawk.

Shit dude - think I got a full blown semi from watching that shit...call homo on that all ya want too...fuck man...think i'm gonna go re-trace your journal for the last few weeks. You've made some fucking superhuman progress since being sick!

lmao glad i could provide some excitement hah..

ya all i really have changed is upping my dunk frequency, eating even cleaner & dropping a few lb, making sure not to skip my plate swings, stretching alot, utilizing the unracking sessions instead of squatting every day - subbing unracking sessions for squatting, and stepping up my cardio (running with dog/jump rope).

ya man i hope to make even more progress.. i just have to stay strict with what im doing and it'll all come into place.. got to get more bodyfat off though, my body reacts so positively when i lose weigt, as can be seen from these videos.. i just feel so good, everything feels effortless, even if it's 152 lb vs 156.. big diff in how i feel.


peace man

those were real nice man,
looking easier and easier for you on every session

thanks alot stuck, as usual

so when those guys are standing around watching them do you tell them you have a website/youtube channel dedicated to jumping or just go in and murder the rim and leave?

if you get a chance id like to see you try a dribble up two hander.

some people ask, one or two every other session or so.. no one ever signs up or anything.. no one who i give advice to ever contacts me on the site.. thats why i try to keep advice really short in person, because it's basically wasting calories.

so ya i give them pure-dedication.com if they want the site etc.. only one person has ever said they checked out the site, that was recent, the vid i made for that single leg jumper guy at the 24 hour fitness.. nobody else has ever talked to me about it when i see them again, they want advice though.. lames.

ya i dno, i do my dribble ups as warmups so.. i dno, i can barely make a dribble up one hander right now, i'd have to try them when im going 100% midway into the session but by that time im focused on other stuff.. so ya, dno, id like to land them too i just have that far down my list of priority.. trying to really work on some lob tricks.

pc man










nohomo, looking ripped again, need to get much more ripped tho, jcsbck mirin my chest genetics koz i dont do any chest work at all and my chest is arnold status:

http://i51.tinypic.com/20r0o43.png

sick flander/nightfly, squats (flander=deep/nightfly=half) for both looked really good.