Adarq.org

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

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