Adarq.org

Haha you looked so much more ... "different" there. Intellectual vs. caveman.

slave to society with a soul wrapped endlessly in duct tape VS progressively more and more free embracing my true animalistic qualities

landed some really hard dunks this session, video almost done uploading, will link tomorrow.. can't wait to see it myself, raw footage, but i can't ever view the dunks pr
operly until they are on youtube haha.


152 before last meal again tonight, i think tomorrow ill feel pretty good, if i do, going to dunk again.. wanna dunk around 4-5pm though, not late.



04/17/2011

bw = 152
soreness = calves
aches/injuries = not much, back tight a bit (mid back), left adductor origin slight tweak (last 3-4 days), edit: sacral spine issue flaring up, could be from the heavier plate swings, might have triggered it
fatigue = low
diet = coconut water + protein/water-drink, running with dog, few sips of gatorade/protein-drink, coconut water + 3 eggs + tons of egg whites + 2 cheese + protein/coffee-drink, running with dog, dunking + protein/gatorade-drink, coconut-water + protein/water-drink, LTMP-SINGLES+VOLUME{jump-rope=10x200 SUPERSETTED WITH UNRACKING WORK UP SETS=top set of 405x3, pin-6-squat=295x10 EZ, calve-raises=225x5,245x10, ng-pullups=full-rom=15}, protein/water-drink, LTMP-VOLUME{plate-swing=~58lb@3x5, 2"bar rdl=90 lb x 12}, 3*coconut water + 2 sausages on wheat bread + some cocoa almonds

lots of adductor stretching before squat session, really helped.. groin was bugging today.

unracking felt light, 295x10 felt crazy light, low kcal intake so couldn't push the reps, i should focus on 305-315 if i feel this good next time, for 5-10 reps.

plate swings with 58 lb were brutally tough.. used my loading pin to hook up a 10 lb plate to it.. loading pin + clamp are around 3 or so lb.. was really tough, have to get ability to swing it stiff and ez like i do with 45 lb, then my shoulder power will be alot better.


peace

once im 145, game over, going to be flying so nasty.

Great jumps adarq... ur really making progress breh.

thanks alot brehbreh

question - What do you think about rack pulls? they are like the equivalent of the half squat for the deadlift.

ya they are fine, i actually like them instead of deadlifting, better mechanical position.. only problem is the loading.. got to progress slow like anything but definitely cant have any sloppy form on them.. i like rack pulls slightly below knee and slightly above knee..

did you grow shorter or something?

huh

srsly, I swear last two sets of stills had your feet WAY off the ground, but when you looked at arm/rim difference, its normal

 

ya i dno, cam distortion happens ez.. the angle the cam is and the angle your body is in relation to the rim etc, how far back you reach your arm etc.. it's annoying but whatever.

nice dunk vid (raw footage) coming soon.. some of those makes are freakin` serious.. really really hard.

i hate that court too, that floor seems like a dead mush floor.. that gym bugs me in general.. im enjoying jumping on hard court again thats for sure.. good grippy hard surface > *

peace

landed a few really nice dunks but wasn't into it tonight like i was the past few days..

17 April 2011

ME jumps/dunks session

9'10'' rim , concrete

Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low mid effort jumps

- SVJ : ~6'' above rim, ~29''. PR tie
- Dropstep : ~9'' above rim , ~32'' ( 0.5'' below PR )
- 1/2 steps DLRVJ : 11'' to 12'' above rim , ~34''-35''. Not sure , maybe  , see pic below.
- 30 dunk attempts, sth like 7x4-5:
Some hard dunks there , definitely best 9'10'' dunk session ever.

Here is the best jump of the session:



3'' below wrist = 11'' above rim = 34''
4'' below wrist = 12'' above rim = 35''

Don't know what to claim , let's call it a 34,5'' PR tie?

siiiiiiick! that first jump is beast (just saw vid).. very very nice

idk. My bad i meant like how big it is. Like the size of muscle like the size 13 inch compared to 16 inch same length

well, if that 3 extra inches of muscle results in more strength, then sure it would help produce more power for jumping/sprinting.. pretty hard to add 3 inches circumference to your calves, but sure, they are just like any other muscle.. if glutes grow, more power, if hamstrings/quads grow, more power, etc.. calves are no different.

Yeah I think people need to find the proper variation to it in terms of time. I mean think about it - if you do 5s unracks that can't possibly "hurt" you (other than maybe if you get injured by using too much weight or something) but what I mean by hurt is having a negative influence on power/strength production. For such a small time window, it's gotta have only a stim effect for the CNS (like "hey, I just got fatter by 400 lbs, how about you give me some extra power to be able to survive" kind of effect).

right, it's a heavy load but is not intense in terms of ROM, so the fatigue it causes is basically 0.. with such low fatigue, and with such heavy weight on your back, it's pretty much ALL stim..

i really love this idea, bigtime.

If you do it often (that's to be discovered, what "often" should mean for anybody) over and over and over in time, then the CNS should be able to "accept" and "consider normal" such a level of sudden electrical output in the body. It's like a depth jump basically (but obviously different in terms of signal speed and amount of time that signal is maintained) but at the other part of the spectrum.

don't see how it's like a depth jump, but it is just "experiencing" some heavy weight.. makes me feel pretty light/strong after i'm done with it, and i feel pretty amp'd up.. next day i feel good so far, feels like i squatted stim wise, but less leg fatigue..

you definitely can use some very high frequencies with this type of training, though i'm not ready to do that yet.. i don't think you even have to go much higher than your 1RM squat, just feeling that weight on your back limited to your 1RM squat is enough to get you feel really good.. when i stayed at 1RM, felt epic the next day, when i went ~30 lb over, felt a little more fatigued the next day but i did do tons of stretching, so not sure what to attribute it to.

the key phrase there is "electric output in the body".. bottom line, you're moving some heavy weight, even though it's a small rom, it's still heavy weight.. that's going to cause significant stim, but beyond that, i think it's great to use just to make any of your lifts feel lighter.. i honestly think my ng-pullups have gone up just from this unracking shit.. calve raises/ng-pullups/plate swings all feel MUCH lighter after i do the unracking set.. i think it transfers over to any movement, just wakes your CNS up hardcore..

im also loving it because, it's getting me out of my squat multiple times per day mindset.. with this unracking crap, i could squat 1x/day for example, then hit unracking sessions for the other sessions throughout the day.. or if my knees/body is feeling a bit beat up, i could just stick to unracking instead of hitting a squat set, so i get some work in with a heavy bar on my back daily while recovering my legs... one of my issues is, when i take one day off from squat, it feels much heavier the next day.. only one day rest can wreck my squat.. but with this unracking crap, i feel strong under the bar so far, regardless of taking a day off.

For a depth jump and especially depth drop where you hold the landing, there is a strong signal for a short time, but you have to take into account the shock on the joints/bones etc that's going to be detrimental to health over time.

For an unrack, there is a strong but weaker signal than in a depth drop (but still stronger than what you usually get in your normal life or even strength training) that lasts longer than in a depth drop. Sure, you have to take into account spinal load over time in here as well in terms of health, that's why I said you need to be smart and patient using this.

unracking is 100x less intense than DJ's, that's for sure.. only thing i see it being intense with is shoulders eventually.. but knees/back should be fine imo.. spinal column will take more of a beating depth jumping than unracking, pretty sure of it.

i think an issue would exist if you hold the unracking weight for time.. or try to 'bend the knees' under it.. if it's well over your 1RM, just unrack it, maybe walk out 1 step each, pause, then re-rack.. don't get overzealous and try holding for time or trying to do little 1/8th squats etc... if you use this idea like i said, i think it'll be much safer.. holding for 30seconds etc would really burn you out quick i imagine..

tonight i plan on doing unracking REPS, ie, unrack, walkout, re-rack, walk around relaxing, repeat for a number of reps.. ie a cluster of unracking/reracking.. but i plan on only going 385-405 instead of pushing the weight on it,, way over my 1RM.

But, again, if you make the CNS adapt and be able to generate this signal "naturally" as in "at any point in time" then it might help getting the "normal" signal threshold that occurs during lifting and jumping at a higher point than if you were not to use this "system" of high frequency unracking.

ya definitely..

i think it's helped my workouts a ton when i've used it.. i've yet to do it BEFORE squatting, though i think i will the next time i squat, tomorrow or monday.. but in the unracking sessions themselves, pullups/calve raises/plate swings/WHATEVER just feels so much lighter and i hit more reps/feel stronger on each lift after the unracking set.

being that i pulled a tendon SLIGHTLY in my left adductor, i need something to help keep my squat strength WITHOUT actually squatting at the frequency i was doing so, this shit came in perfect time.. this is really going to help for sure.. so far, my jumping has been REALLY GOOD the day follow the unracking sessions, so 2/2 have been REALLY GOOD.. good sign so far.. we'll see tomorrow.. if i'm just flying crazy tomorrow, after doing multi-rep unracking tonight, let's all just call raptor g0d.

lmao



edit: one thing as a precaution, definitely want to make sure you're getting hamstring work in (rdl/ghr/45deg hyper/whatever) just in case the high freq unracking training causes some serious imbalances.. as for me, when i unrack a bar, even at that depth, i use my hips pretty good, its not a knee driven movement when i unrack a bar, so that's probably something else that's important.. unracking it using a bit more hip focus, just in case.

Sometimes on tough squatting days I do this unrack thing and it helps.

Also, I always make my final warm up set heavier than my work set. If I'm doing sets of 8, then my final two warm up sets are heavier. The added weight definitely makes the bar feel lighter, thus giving me confidence, but also the fact that I'm repping them (only singles) primes me for the movement as well.

Sometimes, when it's really tough, I'll do something like this:

135x5
185x5
225x3
275x1
315x1
365x1
385x10sec unrack
345x5
345x5
345x5

But I've never thought of the idea of "high frequency unracking." I've only ever thought of it as a way to prime you right before your tough work set.

What's weird though, is how when I do a single at 355 or 365 it feels SOOOO heavy on my back, I cannot possibly imagine how I ever squatted 415. I feel like after a certain point, the feeling of heaviness on your back reaches a threshhold and it doesn't feel that much heaver. 275-->315, not much difference. 315-->365, huge difference in feeling. 365-->405, not much again.

interesting, definitely not like that for me.. the more weight i add, the more i feel it.. there's no threshold really.. i feel the increases very pronounced.