Adarq.org

if you wanna see some dunk shit, pics on previous page, video above somewhere





04/10/2011

bw = 155
soreness = calves a little
aches/injuries = lower back tired a little, old ham tendon injury a little (from foam rolling, it seized up rolling ITB), PF slightly in left fit after stretching calves b
arefooted on pvc
fatigue = moderate
diet = gatorade-drink + protein/water-drink, dunking + gatorade/protein-drink, protein/water-drink, gatorade-drink + PB, gatorade + 3 eggs + tons of egg whites + protatoes
/onions + some almonds + 2 slices of bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}, 2*protein/water-drink +
duluted-gatorade-drink, LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9}, 3 eggs + tons of egg whites + gatorade-drink + 2 cheese,


8 hours sleep

the close stance 295 x 9 is a PR, whoop.. hit 9 reps in a row too no stopping, then failed 10th rep, was about to grind it but just let it go.

LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x15, calve-raises=135x5,225x20, pullup-dead-hangs=a few}
- LTMP-VOLUME{pin-6-CLOSE-STANCE-SQUAT=135x8,225x1,275x1,295x9}

really long static stretching before each LTMP session.. i did it like this yesterday too, woke up feeling so springy.. hopefully tomorrow is the same... loosened up my erectors good, back was fatigueing way too much tonight, still some fatigue from 225 x 45 i think.. anyway loosened em up good, feels much better.. rect-fem stretch/hamstring stretches im getting crazy rom now.. stretching calves real nice too.

peace!

PR in 5 bilateral jumps with 14.32m. Old PR was 14.20 at a lighter bw. And I did this after throwing for over 1 hour. More is possible if Im fully rested.

nice, get some of that on vid one day mang.. improved hip power ftw










vag pr:

here's an older vid from him, nasty dunks

<a href="http://www.youtube.com/watch?v=_zSbazBBlG8" target="_blank">http://www.youtube.com/watch?v=_zSbazBBlG8</a>

Man - I only have access to a smith machine until I learn how to drive.

learn how to drive??? ez work

It's a decent smith machine though..it obviously takes the load off your core but it moves in a horizontal and vertical plane so it's not on a fixed path like a smith machine...

nice, ya those are alot better.

My training has mostly been that, deadlift and jump hang snatches. Not doing any pylos except for playing ball...gonna concentrate on putting hella lbs on those lifts for the next 2 months and then i'll do a mini cut...i will try that high rep squatting though...i'll have to drop down to about 200lb for it though...

ya start light on it.. you'll be surprised at how hard high rep squatting is but how great it makes you feel, once you adapt to it (1-2 weeks).

ya man get those lifts up.. im pissed at my lifts too, even though i'm setting rep PR's, i keep screwing up my attempts at 405.. need to hit 405 soon, before may.

pC

No, this is BEYOND epic.

really appreciate it man

Just a quickie: How you'd feel about a high frequency jumping phase/week.?

I am starting an experiment in that regard.

well im trying to get into it, i've definitely been jumping alot more often lately, and even using back 2 back dunk days which i never do.. working on tricks and going submax really helps with that.. if i don't eat right im screwed though with that, in terms of getting good jumps in on back 2 back days.

i tweaked my ham tendon slightly last night foam rolling, of all things.. rolling my left ITB i felt it pull a little.. its bugging me right now, if it feels good tomorrow though i would like to dunk again.. i'd like to dunk every day if possible to be honest.. dunk every day + high rep every day.. just have to auto-regulate my training properly.. if i feel like crap, just go light.. if i feel epic, go all out.. basically if i feel anything less than epic/great, then i should be going submax..

but ya funny you bring it up, im basically high-freq'n my jumps now.. i'd never jump multiple times a day though like im doing with squatting.. takes too much out of me.. a heavy 20 repper has me feeling dead, but nothing like how i feel after a dunk session.. dunk sessions are much worse, everything is fatigued and shit aches.. hah

pC

stuckintheair? 
looks like you're walking

hah ya, that's a real nice jump, deceiving on height because i'm on other side of rim.. feet height looks nasty.. looks really nice on vid, missed it unfortunately.

pC

whoop tight mix

Adarq - you've put inches on that jump since last time I checked in here...that's sick fam. Hoping to get some results like that this summer!

appreciate it man! and ya, shit is getting serious.. this high rep nation /quadnation/calve nation bullshit is becoming pretty epic.. high rep squatting = god.

those jumps came the day after 3 sessions of 275 high rep, 22/14/12.. freakin nuts.. no caffeine etc either.

lol, try some of the high rep half squatting stuff out.. stretch really good before/after, see how you feel the next day.. well it might take a few sessions to get used to that rep range, might get sore initially.. but once you're adapted, man you feel like a boss the next day it's crazy.. just getting off the toilet this morning i knew i'd be flying lmao.

pC

someone call the police, a rim just got murdered in coral springs.

 

That's crazy, considering the ball looks damn slippery and there's dust all over the place. How tall is the rim?

ya.. dno prolly right around 10', he gets up nasty high in gyms too so.. seems like he's jumping even higher lately