16711
Bios / Re: Casey Combest
« on: February 26, 2011, 07:52:08 pm »
if i can find the vid ill upload it to adarqTV account.. the one i made, compiling some of his footage.
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16712
Strength, Power, Reactivity, & Speed Discussion / Re: lead by example
« on: February 26, 2011, 06:15:03 pm »I definitely had some kind of D1-D2 talent that's for sure
LOL. not d1
you've seen videos of me shooting around/dribbling and even playing, after what, 7 years of not playing/practicing, and I still destroy you in every manner regarding basketball. In my "prime" when I was actually playing/practicing I was definitely D1 level point guard material... very accurate quick release jumper off dribble/screens/everything (hornacek level quick release, could shoot with either hand from anywhere on the court), ridiculous handles, low turnover rate, great basketball IQ, very good passer, extremely well conditioned. I held my own against people who went off to play D1 in college, when I played AAU.. For my AAU team, I started over a point guard who went off to play at georgia tech but got "cut" because of grades. I routinely destroyed D1-D3 players and overseas players every summer on the streets. My coach begged me to play varsity senior year but I'm a knucklehead and didn't like his racist comments toward me, every time I saw him I wanted to stab him in the throat.
You can laugh all you want, because you "think I wasn't D1 material", but bottom line, no matter how hard you practice, no matter what type of achievements you'll ever earn, if you ever come to south florida I would completely wreck you (1 on 1, full, whatever) and I don't practice or give one fuck about basketball.
Post your shooting/dribbling videos zgin, so I can LOL back.
you may think you "struck a nerve with me", but you didn't, it's just I have someone who shoots semi retarded and can't dribble telling me "LOL. not d1".
adios
16713
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 26, 2011, 06:22:05 am »
dunk session from yesterday:
02/25/2011
bw = 152
soreness = quads (vmo's mostly), calfs
aches/injuries = low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off
fatigue = extremely high
diet = 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks
workout #1A: reactive work
- very long warmup, because i felt dead, ~30min of light bball work
- submax MR half tucks: 25, 25, 25, 25, 50
- submax LBJ's: 50, 50,
- submax MR half tucks: 50,
workout #1B: stronf
- half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5, 285 x 15
-- ^^^ insane how strong i felt on half squat tonight but i held back just to not overdo it, need to have a big session tomorrow
-- 135 felt like 45, 235 felt like 135... 285 got in my head a little but 265 felt so light.. good sign
- S1: db bench press: 50 x 10, 60 x 5, 65 x 10
- S1: ballistic neutral grip pullup: BW @ 10, 10, 10
- 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25
felt extremely fatigued, 4 hours sleep had alot to do with it.. had to wakeup and take my grandpa somewhere with my dad.. came home and got 3 hours sleep.. still a strong workout though, happy about it.
tomorrow is huge.. reactive work again, then more volume on pin 6 singles and pin 7 singles.. would like to hit 4 singles with 315-325 on pin 6, then 4 singles with 355-365 on pin 7.
peace!
squats from tonight, a little high but im happy with 285 x 15 considering the fatigue:
ADARQ.ORG ADVANCED PROGRESS TRACKER
PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+
- cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs
- utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
MAJOR PR'S/MILESTONES
DAILY PHYSICAL & MENTAL STATE
BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154
02/03/2011: 153
02/04/2011: 153
02/05/2011: 152
02/06/2011: 154
02/07/2011: 155
02/08/2011: 155
02/09/2011: 153
02/10/2011: 152.8
02/11/2011: 153.0
02/12/2011: 152.6
02/13/2011: 150.8
02/14/2011: 153
02/15/2011: 153
02/16/2011: 152
02/17/2011: 155
02/18/2011: 153
02/19/2011: 152.4
02/20/2011: 153
02/21/2011: 152.4
02/22/2011: 151
02/23/2011: 151
02/24/2011: 154
02/25/2011: 152
DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready
+ 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich
02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen
02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good)
02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana
02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates
02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas
02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size, multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen
02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana
02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas
02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink
02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic
02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup
02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen
02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas
02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts
02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts
02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana
02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas
02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas,
02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen,
02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
02/24/2011: protein/gatorade/vit-c/probiotic-drink + 4 chocolates, 3 eggs + 2 cheese + sunflower seeds + protein/coffee(3tspn)-drink + 4 chocolates, 4 chocolates + protein/gatorade-drink, training + protein/gatorade/vit-C/drink , protein/gatorade/vit-C-drink, beef + veggie chunky soup + biscotti
02/25/2011: 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks
SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings
01/26/2011: hamstrings (a ton), glutes a little
01/27/2011: hamstrings (a lot)
01/28/2011: hamstrings still
01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw)
01/30/2011: hamstrings a little, quads fatigued
01/31/2011: calfs a little
02/03/2011: hamstrings, quads
02/04/2011: hamstrings, glutes, quads
02/05/2011: very sore, hamstrings (mostly), glutes, quads
02/06/2011: extremely sore in hamstrings & quads, glutes sore
02/07/2011: extremely sore in quads (vmo mostly) and hamstrings
02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued)
02/09/2011: calfs/hams/quads
02/10/2011: none really (calfs a little actually)
02/11/2011: none
02/12/2011: hamstrings, calfs
02/13/2011: none
02/14/2011: none
02/15/2011: none
02/16/2011: none
02/17/2011: none
02/18/2011: none
02/19/2011: none
02/20/2011: none
02/21/2011: calfs slightly, quads/vmos slightly
02/22/2011: none
02/23/2011: calfs
02/24/2011: calfs a little
02/25/2011: quads (vmo's mostly), calfs
ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints
01/27/2011: left big toe
01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe.
01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped
01/30/2011: gout-toe AFTER training, felt good prior
01/31/2011: none
02/03/2011: big toe slightly after squatting
02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound.
02/05/2011: bump under right knee from yesterday
02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly
02/07/2011: left big toe slightly
02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???)
02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little
02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah
02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting.
02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly, EDIT: left forearm strained from dunk session last night
02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting
02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained,
02/15/2011: SICK: left forearm strain still, right hip slightly
02/16/2011: SICK: none
02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting
02/18/2011: SICK: low back a little, knee felt good (from the slip)
02/19/2011: SICK: lower back slightly, ham tendon a little (from picking up my grandpa)
02/20/2011: SICK: right plantar fasciitis WTF, right ham origin after training
02/21/2011: SICK: right PF/foot pad
02/22/2011: right PF/footpad, right thigh bruise (from re-racking the 70 lb db's onto my thighs after db bench, pretty painful today, bad bruise hehe)
02/23/2011: left ham tendon, right thigh bruise
02/24/2011: none
02/25/2011: low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off
FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high
01/26/2011: sick, high
01/27/2011: sick, moderate
01/28/2011: moderate
01/29/2011: low
01/30/2011: low
01/31/2011: low
02/03/2011: high
02/04/2011: moderate
02/05/2011: high
02/06/2011: very high
02/07/2011: very high
02/08/2011: high
02/09/2011: extremely high
02/10/2011: high
02/11/2011: moderate
02/12/2011: high
02/13/2011: high
02/14/2011: high
02/15/2011: high
02/16/2011: moderate
02/17/2011: moderate
02/18/2011: moderate
02/19/2011: low
02/20/2011: moderate
02/21/2011: high
02/22/2011: moderate
02/23/2011: extremely high
02/24/2011: high (very bad sleep, naps helped though)
02/25/2011: extremely high
SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep
01/26/2011: 8 hours sleep
01/27/2011: 8 hours sleep
01/28/2011: 10 hours sleep
01/28/2011: 9 hours sleep
01/30/2011: 8 hours sleep
01/31/2011: 10 hours sleep
02/03/2011: 10 hours sleep
02/04/2011: 10 hours sleep
02/05/2011: 7 hours + 3 hours
02/06/2011: 8 hours sleep
02/07/2011: 8 hours sleep
02/08/2011: 9 hours sleep
02/09/2011: 8 hours sleep, same dream over and over (walking in mall and out of mall to my car), happens everytime i get sick (same dream 3-5 times during night)
02/10/2011: 10 hours sleep
02/11/2011: 8 hours sleep
02/11/2011: 10 hours sleep
02/12/2011: 8 hours sleep
02/13/2011: 10 hours sleep
02/14/2011: 10 hours sleep
02/15/2011: 10 hours sleep
02/16/2011: 4 hours sleep (couldn't stop coughing for ~2 hours)
02/17/2011: 9 hours sleep
02/18/2011: 9 hours sleep
02/19/2011: 9 hours sleep
02/20/2011: 8 hours sleep
02/21/2011: 9 hours sleep
02/22/2011: 8 hours sleep
02/23/2011: 9 hours sleep
02/24/2011: ~6 hours, very rough sleep, waking up a ton, really bad, naps during day helped otherwise i would have been toast
02/25/2011: 4 hours, awake for 3 hours, then 3 hours sleep
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training
01/27/2011: iced toe after training, twice
01/28/2011: iced the hell out of my foot/toe, tons
01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen
01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen
01/31/2011: iced toe 3 times, 6 total ibuprofen
02/03/2011: iced toe twice, 6 total ibuprofen
02/04/2011: iced toe twice, 4 total ibuprofen
02/05/2011: iced toe twice, 4 total ibuprofen
02/06/2011: iced toe once, 4 total ibuprofen
02/07/2011: iced toe twice, 0 total ibuprofen
02/08/2011: iced toe twice, 3 total ibuprofen (after training)
02/09/2011: iced toe once, 3 total ibuprofen (before bed)
02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day)
02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow
02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings
02/15/2011: 3 total ibuprofen <- after training
02/16/2011: 2 ibuprofen total <- after training
02/17/2011: 2 ibuprofen total <- after training
02/20/2011: 3 ibuprofen total <-- after training, icing right foot
02/21/2011: 3 ibuprofen total <-- after training, icing rgiht foto
02/22/2011: 3 ibuprofen, 2 ibuprofen, training, 2 ibuprofen..... iced right thigh twice
02/25/2011: iced bottom of foot
STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
02/04/2011: light hamstring/glute/adductor stretching
02/05/2011: light hamstring/glute/adductor stretching
02/07/2011: intense hamstring/quad stretching
02/08/2011: stretched adductors good
02/11/2011: stretched adductors good, hamstrings
02/12/2011: stretch groin/adductors, calfs
02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads
02/20/2011: stretched groin/adductors
EXERCISES & SESSIONS
JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid
02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28
02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time)
02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups
02/07/2011: just dribble up attempts, quads dead
02/08/2011: dribble ups and lobs, quads feeling a bit better
02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg
02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses
02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ
02/18/2011: SICK: warmup sucked, sucked off dribble dunk, early on dunks sucked, then bam, started flying: http://www.youtube.com/watch?v=kcv3y4pcu34
02/20/2011: SICK: FLYING.................... too many people on court but flying: http://www.youtube.com/watch?v=XhF8F43z5Og
02/22/2011: got up good, but lots of fatigue: http://www.youtube.com/watch?v=V7f8ZjE95dY
02/24/2011: got up pretty nasty: http://www.youtube.com/watch?v=hhyqcL4fO-g
SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)
01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead)
02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much)
02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1
02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo
02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high
02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5, pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1
02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session
02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead)
02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ...... pin 6: 315 x 1, 1, 1, 1
02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1 +++ - S1: half squat: 305 x 1, 1, 1, 1
02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it
02/18/2011: SICK: pin 6 squat: 275 x 5, 295 x 1, 315 x 1 ++++ pin 7 squat: 335 x 1, 355 x 1, 375 x fail
02/20/2011: SICK: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 1, 325 x 1, 335 x 1
02/21/2011: SICK: half squat: 45 @ 3 x 10, 135 x 10, 185 x 10, 235 x 10, 265 x 5, 285 x 10
02/22/2011: pin 6 half squat: 295 x 4, 315 x 1, 325 x 1 +++ pin 7 half squat: 335 x 1, 345 x 1, 365 x 1 +++ S1: pin 6 half squat: 315 x 1, 1, 1
02/24/2011: half squat: ... 295 x 5, 315 x 5, 335 x 1 <-- time of squatting, 152
02/25/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5, 285 x 15
BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups
01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30,
01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8,
01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30,
01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40,
02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8
02/04/2011: 5 dips, 30 pushups lol
02/05/2011: 45 lb plate swing @ 3 x 6
02/07/2011: S1: db swing: 40 lb @ 5 x 8
02/08/2011: neutral grip pullups: BW @ 10
02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10,
02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5
02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5
02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8, +++ - S2: max-speed neutral grip pullups: 8, 8, 8
02/20/2011: - S2: 45 lb plate swing: 10, 10
02/21/2011: - S1: explosive neutral grip pullups done for max speed: BW @ 4 x 8
02/22/2011: - S1: ballistic neutral grip pullups: 8, 8, 8
02/24/2011: - S1: 45 lb stiff arm plate raises: 10, 10 <-- very explosive
02/25/2011: - S1: ballistic neutral grip pullup: BW @ 10, 10, 10
DB BENCH PRESS
02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press)
02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8
02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s)
02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8
02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail
02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10
02/18/2011: - db bench: 50 x 5, 60 x 5, 65 x 8
02/20/2011: - S1: db bench: 50 x 5, 60 x 5, 65 x 10
02/21/2011: - db bench press: 50 x 10, 60 x 5, 70 x FAIL, 65 x FAIL <-- lmao, fatigued
02/22/2011: - S1: db bench: 47.5 x 10, 55 x 10, 60 x 12
02/24/2011: - db bench press: 50 x 10, 60 x 14
02/25/2011: - S1: db bench press: 50 x 10, 60 x 5, 65 x 10
DB ONE ARM ROW
02/05/2011: 60 lb @ 3 x 8
02/08/2011: 65 lb @ 3 x 8
02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah
02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5
02/18/2011: - S1: db 1-arm row: 70 x 5, 80 x 5, 85 x 5
02/20/2011: - S1: db row: 50 x 5, 60 x 5, 65 x 10
02/24/2011: - db row: 65 x 8, 75 x 8
GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220, GB-130+70+100+100+100+100
01/29/2011: glute bridges: 150, 120, 120, 150, 210, (short rest)
01/31/2011: prone rev hyper: 100, 100, 100,
02/03/2011: S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40
02/04/2011: 45deg hyper: 45, 45, 35, 35, 30 <- hams/glutes toast
02/07/2011: S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80
02/09/2011: S1: 45 deg hyper: 55, 50, 50,
02/11/2011: S1: 45deg hyper: BW + 25 lb @ 30, 30, 30
02/13/2011: prone rev hyper: with waffles on @ 100, 100, 100, ++++++ glute bridge: 100 <- felt like a feather
02/14/2011: - S3: 45deg hyper: BW x 50, BW + 35 lb @ 30,30,30, BW x 100
02/16/2011: - S2: 45 deg hyper: BW @ 50, BW + 35 @ 25, 25, 25, BW x 70
02/17/2011: - S2: 45deg hyper: BW @ 50, 60 ,70
02/18/2011: - 45deg hyper: BW x 50, BW + 35 lb @ 30, 30
02/20/2011: - S2: 45 deg hyper: BW x 80, BW + 35 x 35
02/21/2011: - S1: 45 deg hyper: BW x 80, BW + 25 lb x 40, BW + 35 lb x 40
02/24/2011: - S1: 45 deg hyper: BW x 100, BW + 35 lb x 30
02/25/2011: - 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25
CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,
01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50,
02/05/2011: BW + 60 lb total @ 5 x 25
02/09/2011: - S1: db calf raise: BW + 60 lb total @ 30, 30, 40
02/14/2011: - S2: db calf raise: 30 @ 30, 30, 35, 35
02/18/2011: - S1: db calf raises: 30 lb each hand @ 30, 30, 30
02/22/2011: - db calf raises: 40 lb each hand @ 4 x 30, 45 each hand @ 1 x 30
WALKING LUNGES
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities
01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20
01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
02/25/2011: - submax MR half tucks: 25, 25, 25, 25, 50 +++ submax LBJ's: 50, 50, +++ submax MR half tucks: 50,
CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300
02/03/2011: basketball work/dribbling/shooting
02/04/2011: basketball work/dribbling/shooting
02/05/2011: basketball work/dribbling/shooting
02/07/2011: basketball work/dribbling/shooting
02/08/2011: basketball work/dribbling/shooting
02/09/2011: basketball work/dribbling/shooting (very light, sick)
02/14/2011: basketball work/dribbling/shooting (light, sick)
02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2)
02/17/2011: bball work: explosive moves/dribbling/shooting, powerful
02/21/2011: 1.5 hours of bball work, some explosive moves but mostly recovery
02/25/2011: - very long warmup, because i felt dead, ~30min of light bball work
RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints
01/26/2011: 7 miles walking + light jogs
01/27/2011: 7 miles walk + sprints & MR halftucks
01/28/2011: 8 miles walked + light jogs mixed in
01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15)
02/06/2011: lymph drain 30min
02/07/2011: lymph drain 30min
CORE
02/05/2011: hanging knee raises: 3 x 18-20
REST
02/10/2011: REST!!!!
02/12/2011: REST!!!!
02/15/2011: REST!!!!
02/18/2011: REST!!!!
02/23/2011: REST!!!!
ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL
02/25/2011
bw = 152
soreness = quads (vmo's mostly), calfs
aches/injuries = low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off
fatigue = extremely high
diet = 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks
workout #1A: reactive work
- very long warmup, because i felt dead, ~30min of light bball work
- submax MR half tucks: 25, 25, 25, 25, 50
- submax LBJ's: 50, 50,
- submax MR half tucks: 50,
workout #1B: stronf
- half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5, 285 x 15
-- ^^^ insane how strong i felt on half squat tonight but i held back just to not overdo it, need to have a big session tomorrow
-- 135 felt like 45, 235 felt like 135... 285 got in my head a little but 265 felt so light.. good sign
- S1: db bench press: 50 x 10, 60 x 5, 65 x 10
- S1: ballistic neutral grip pullup: BW @ 10, 10, 10
- 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25
felt extremely fatigued, 4 hours sleep had alot to do with it.. had to wakeup and take my grandpa somewhere with my dad.. came home and got 3 hours sleep.. still a strong workout though, happy about it.
tomorrow is huge.. reactive work again, then more volume on pin 6 singles and pin 7 singles.. would like to hit 4 singles with 315-325 on pin 6, then 4 singles with 355-365 on pin 7.
peace!
squats from tonight, a little high but im happy with 285 x 15 considering the fatigue:
ADARQ.ORG ADVANCED PROGRESS TRACKER
PROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/
Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+
- cut out milk, water + protein shakes from now on, more vitamin C, at least 6 bananas per day, more chicken/eggs
- utilize pin squats more, pin 6 work up then transition into pin 7
CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
MAJOR PR'S/MILESTONES
DAILY PHYSICAL & MENTAL STATE
BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154
02/03/2011: 153
02/04/2011: 153
02/05/2011: 152
02/06/2011: 154
02/07/2011: 155
02/08/2011: 155
02/09/2011: 153
02/10/2011: 152.8
02/11/2011: 153.0
02/12/2011: 152.6
02/13/2011: 150.8
02/14/2011: 153
02/15/2011: 153
02/16/2011: 152
02/17/2011: 155
02/18/2011: 153
02/19/2011: 152.4
02/20/2011: 153
02/21/2011: 152.4
02/22/2011: 151
02/23/2011: 151
02/24/2011: 154
02/25/2011: 152
DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready
+ 2 bananas01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich
02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen
02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good)
02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana
02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates
02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
02/08/2011: protein shake + gatorade, 2 slices pizza + reeces m&m's (whole bag) + green tea, training + protein shake, protein shake, gatorade + 2 bananas + 3 ibuprofen, gatorade + protein shake + 2 bananas
02/09/2011: SICK: water/protein drink + banana, walk + popcorn chicken (big size
, multi vitamin + vitamin C drink + banana, vitamin C drink + banana + water/protein drink, training + vitamin C drink + water/protein drink, vitamin C drink + water/protein drink + 2 bananas + some peanuts, 2 bananas + pb burrito + 3 ibuprofen02/10/2011: SICK: diet = protein/water drink + vitamin C drink + 2 bananas, popcorn chicken + vitamin C drink + 2 bananas, beef/veggie chunky soup + vitamin C drink + 2 bananas, vitamin C drink + 3 ibuprofen + some peanutbutter (2-3tblspn) + 1 banana
02/11/2011: SICK: pollo tropical quarter chicken white, probiotic + vit C drink, 3 eggs + 3 pieces of cheese + 2 bananas + green tea, training + protein/water-drink + vit-C-drink, protein/water-drink + vit-C-drink + 2 bananas, vit-C-drink + chicken & sausage gumbo chunky soup + 2 bananas
02/12/2011: SICK: vit-C-drink + probiotic + 2 bananas, 3 eggs + 2 pieces of cheese + 2 bananas + 5 pieces of chocolate, water/protein-drink + vitamin-C-drink + 2 bananans + 5 chocolates, chunky soup + vit-C-drink + probiotic + 1 banana + water/protein-drink
02/13/2011: SICK: vit-C-drink + probiotic + 2 bananas + 3-4 chocolate covered cherries (real small but mad good), pot roast (wuth carrots/potatos etc) + small spinach salad + 3 chocolates, 1 banana, training + vit-C-drink, protein/water-drink + vit-C-drink + 1 banana, 3 bananas + PB burrito + protein/water-drink + vit-C-drink + probiotic
02/14/2011: SICK: vit-C-drink + probiotic + water/protein-drink, 3 eggs + 2 cheese + some sunflower seeds + peanuts + green tea + 2 bananas, protein/water-drink + training, vit-C-drink + probiotic + 2 alieve + some peanuts/sunflower seeds + 2 bananas + protein/water-drink + beef/veggie chunky soup
02/15/2011: SICK: vit-C-drink + probiotic + protein/water-drink + 1 banana, 1/4th chicken breast + vit-C-drink + 3 bananas + 1 cornbread, vit-C-drink + 3 eggs + 2 cheese + sunflower seeds + peanuts + 3 bananas, protein/water-drink + 1 ibuprofen
02/16/2011: SICK: protein/coffee/water-drink, training + protein/gatorade-drink, beef jerkey + green tea, chipotle big chicken burrito, tons of DIET coke, training #2 + protein/gatorade-drink, protein/water-drink + 2 bananas + 4 chocolates + vit-C-drink + probiotic, potroast + veggie chunky soup + gatorade-drink + 2 ibuprofen + 1 meatlover's pizza slice + 2 bananas
02/17/2011: SICK: protein + 3 bananas, 3 eggs + 1 cheese + sunflower seeds/peanuts + 5 chocolates + vit-C-drink + probiotic, training + gatorade/protein-drink, gatorade/protein-drink, chunky soup + vit-C-drink + probiotic + 2 ibuprofen + 3 bananas + a few chocolate peanuts
02/18/2011: SICK: 8 hershey's chocolate squares + protein/gatorade/vit-C-drink, 3 eggs + 1 cheese + vit-C-drink + probiotic + sunflower seeds + 2 bananans, 4 hersheys squares, training + gatorade/protein-drink, protein-drink + 4 chocolates + 2 bananas, beef/veggie soup + 2 bananas + vit-C-drink + probiotic + a few chocolate peanuts
02/19/2011: SICK: protein/water-drink + vit-C-drink + probiotic + 2 banananas, 3 eggs + 2 chese + 5 chocolate squares + sunflower seeds + vit-C-drink + 3 bananas, protein/water-drink + 4 chocolate squares + 3 bananas, gumbo chunky soup + vit-C-drink + probiotic + protein/water-drink + 2 chocolate squares + 1 banana
02/20/2011: SICK: banana + protein/water-drink + vit-C-drink + probiotic, 3 eggs + 2 cheese + sunflower seeds + 1 banana + protein/coffee-drink, green tea + 4 chocolates, training + protein/gatorade/vit-C-drink, protein/gatorade-drink, protein/gatorade/vit-C-drink + probiotic + 3 ibuprofen + turkey & cheese sandwich + 4 bananas
02/21/2011: SICK: 4 dark chocolates + protein/water-drink + 1 banana, bacon angus snack wrap + sunflower seeds + 2 bananas, 4 chocolates + protein/vit-C/gatorade-drink + probiotic, training + protein/vit-C/gatorade-drink, 3 ibuprofen + protein/vit-C/gatorade-drink + 2 chocolates, beef + veggie chunky soup + protein/vit-C/gatorade-drink + probiotic + 2 bananas,
02/22/2011: protein/water-drink + 1 banana, 3 eggs + 2 cheese + sunflower seeds + protein/gatorade/vit-C/probiotic-drink, protein/gatorade-drink, training + protein/gatorade-drink, protein/gatorade/vit-C-drink + 1 banana, 2 bananas + beef/veggie chunky soup + protein/gatorade-drink + 2 ibuprofen,
02/23/2011: diet = two mcdonalds snack wraps (chicken, steak) + 4 bananas + vit-C-drink + probiotic, 4 chocolates, greek salad + grilled chicken, 4 biscotti's, 4 bananas + some chocolates + gatorade/vit-C-drink, protein/gatorade/vit-C-drink + 8 chocolates
02/24/2011: protein/gatorade/vit-c/probiotic-drink + 4 chocolates, 3 eggs + 2 cheese + sunflower seeds + protein/coffee(3tspn)-drink + 4 chocolates, 4 chocolates + protein/gatorade-drink, training + protein/gatorade/vit-C/drink , protein/gatorade/vit-C-drink, beef + veggie chunky soup + biscotti
02/25/2011: 3 mcdonalds crispy chicken snack wraps + 2 cookies, protein/gatorade/vit-C/probiotic-drink + 10 chocolates, chicken noodle soup + protein/water-drink + 4 chocolates, training + protein/gatorade/vitamin-C-drink, protein/gatorade/vitamin-C-drink, 3/4th pint of vanilla bean haagendazs + loaded turkey & cheese sandwich + 2 vit-c-drinks
SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings
01/26/2011: hamstrings (a ton), glutes a little
01/27/2011: hamstrings (a lot)
01/28/2011: hamstrings still
01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw)
01/30/2011: hamstrings a little, quads fatigued
01/31/2011: calfs a little
02/03/2011: hamstrings, quads
02/04/2011: hamstrings, glutes, quads
02/05/2011: very sore, hamstrings (mostly), glutes, quads
02/06/2011: extremely sore in hamstrings & quads, glutes sore
02/07/2011: extremely sore in quads (vmo mostly) and hamstrings
02/08/2011: hamstrings a little, calfs a little, quads a little (fatigued)
02/09/2011: calfs/hams/quads
02/10/2011: none really (calfs a little actually)
02/11/2011: none
02/12/2011: hamstrings, calfs
02/13/2011: none
02/14/2011: none
02/15/2011: none
02/16/2011: none
02/17/2011: none
02/18/2011: none
02/19/2011: none
02/20/2011: none
02/21/2011: calfs slightly, quads/vmos slightly
02/22/2011: none
02/23/2011: calfs
02/24/2011: calfs a little
02/25/2011: quads (vmo's mostly), calfs
ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints
01/27/2011: left big toe
01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe.
01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped
01/30/2011: gout-toe AFTER training, felt good prior
01/31/2011: none
02/03/2011: big toe slightly after squatting
02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound.
02/05/2011: bump under right knee from yesterday
02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly
02/07/2011: left big toe slightly
02/08/2011: right ankle a little (from stretching quads), left toe a little (no ibuprofen???)
02/09/2011: SICK: right elbow + right rotator cuff (shower knob is messed up, took 10min at max force the last two days to shut it off, wrecked my shit), right ankle a little
02/10/2011: SICK: shoulder a little, have to turn the water off to the entire house to turn the shower off, plumber soon hahah
02/11/2011: SICK: where do i start, staph infection is back, feel sick, left nut hurting during bball warmup, left achilles tweaky only a few times throughout the day, slight headache.. legs felt good though, so did shoulder.. left knee bugged out a little during squatting.
02/12/2011: SICK: left nut/groin, left achilles a little, right ankle slightly, EDIT: left forearm strained from dunk session last night
02/13/2011: SICK: left nut, left forearm still strained, left lower back a little after squatting
02/14/2011: SICK: left toe a little, lower back a little, right ankle a little, left forearm still strained,
02/15/2011: SICK: left forearm strain still, right hip slightly
02/16/2011: SICK: none
02/17/2011: SICK: LEFT KNEE (from slipping yesterday FFFFFFFUUUUUUUUU), lower back slightly during squatting
02/18/2011: SICK: low back a little, knee felt good (from the slip)
02/19/2011: SICK: lower back slightly, ham tendon a little (from picking up my grandpa)
02/20/2011: SICK: right plantar fasciitis WTF, right ham origin after training
02/21/2011: SICK: right PF/foot pad
02/22/2011: right PF/footpad, right thigh bruise (from re-racking the 70 lb db's onto my thighs after db bench, pretty painful today, bad bruise hehe)
02/23/2011: left ham tendon, right thigh bruise
02/24/2011: none
02/25/2011: low back/TLF a bit inflamed, right and left hands wrecked from dunking, bad cut on fingertip, 3 caleouses ripped off
FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high
01/26/2011: sick, high
01/27/2011: sick, moderate
01/28/2011: moderate
01/29/2011: low
01/30/2011: low
01/31/2011: low
02/03/2011: high
02/04/2011: moderate
02/05/2011: high
02/06/2011: very high
02/07/2011: very high
02/08/2011: high
02/09/2011: extremely high
02/10/2011: high
02/11/2011: moderate
02/12/2011: high
02/13/2011: high
02/14/2011: high
02/15/2011: high
02/16/2011: moderate
02/17/2011: moderate
02/18/2011: moderate
02/19/2011: low
02/20/2011: moderate
02/21/2011: high
02/22/2011: moderate
02/23/2011: extremely high
02/24/2011: high (very bad sleep, naps helped though)
02/25/2011: extremely high
SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep
01/26/2011: 8 hours sleep
01/27/2011: 8 hours sleep
01/28/2011: 10 hours sleep
01/28/2011: 9 hours sleep
01/30/2011: 8 hours sleep
01/31/2011: 10 hours sleep
02/03/2011: 10 hours sleep
02/04/2011: 10 hours sleep
02/05/2011: 7 hours + 3 hours
02/06/2011: 8 hours sleep
02/07/2011: 8 hours sleep
02/08/2011: 9 hours sleep
02/09/2011: 8 hours sleep, same dream over and over (walking in mall and out of mall to my car), happens everytime i get sick (same dream 3-5 times during night)
02/10/2011: 10 hours sleep
02/11/2011: 8 hours sleep
02/11/2011: 10 hours sleep
02/12/2011: 8 hours sleep
02/13/2011: 10 hours sleep
02/14/2011: 10 hours sleep
02/15/2011: 10 hours sleep
02/16/2011: 4 hours sleep (couldn't stop coughing for ~2 hours)
02/17/2011: 9 hours sleep
02/18/2011: 9 hours sleep
02/19/2011: 9 hours sleep
02/20/2011: 8 hours sleep
02/21/2011: 9 hours sleep
02/22/2011: 8 hours sleep
02/23/2011: 9 hours sleep
02/24/2011: ~6 hours, very rough sleep, waking up a ton, really bad, naps during day helped otherwise i would have been toast
02/25/2011: 4 hours, awake for 3 hours, then 3 hours sleep
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training
01/27/2011: iced toe after training, twice
01/28/2011: iced the hell out of my foot/toe, tons
01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen
01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen
01/31/2011: iced toe 3 times, 6 total ibuprofen
02/03/2011: iced toe twice, 6 total ibuprofen
02/04/2011: iced toe twice, 4 total ibuprofen
02/05/2011: iced toe twice, 4 total ibuprofen
02/06/2011: iced toe once, 4 total ibuprofen
02/07/2011: iced toe twice, 0 total ibuprofen
02/08/2011: iced toe twice, 3 total ibuprofen (after training)
02/09/2011: iced toe once, 3 total ibuprofen (before bed)
02/10/2011: iced toe once, 6 total ibuprofen (3 ibu 2x/day)
02/11/2011: nothing & ran out of ibuprofen, need to get some tomorrow
02/14/2011: 2 alive + icing toe after training, toe flaring up after training - some decently painful feelings
02/15/2011: 3 total ibuprofen <- after training
02/16/2011: 2 ibuprofen total <- after training
02/17/2011: 2 ibuprofen total <- after training
02/20/2011: 3 ibuprofen total <-- after training, icing right foot
02/21/2011: 3 ibuprofen total <-- after training, icing rgiht foto
02/22/2011: 3 ibuprofen, 2 ibuprofen, training, 2 ibuprofen..... iced right thigh twice
02/25/2011: iced bottom of foot
STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
02/04/2011: light hamstring/glute/adductor stretching
02/05/2011: light hamstring/glute/adductor stretching
02/07/2011: intense hamstring/quad stretching
02/08/2011: stretched adductors good
02/11/2011: stretched adductors good, hamstrings
02/12/2011: stretch groin/adductors, calfs
02/14/2011: groin/adductors, right tfl/piriformis/glutes, both hip flexors/quads
02/20/2011: stretched groin/adductors
EXERCISES & SESSIONS
JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor link-to-vid
02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28
02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time)
02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups
02/07/2011: just dribble up attempts, quads dead
02/08/2011: dribble ups and lobs, quads feeling a bit better
02/11/2011: SICK: dribble ups were hard but misses, felt good jumping astonishingly, hit some good jumps/dunks.. http://www.youtube.com/watch?v=AOIySDiPegg
02/16/2011: SICK: http://www.youtube.com/watch?v=2T69uEHcLJQ, landed some good dunks, some real nice misses
02/17/2011: SICK: felt very explosive, was getting up good off 1-step lead & L-SLRVJ
02/18/2011: SICK: warmup sucked, sucked off dribble dunk, early on dunks sucked, then bam, started flying: http://www.youtube.com/watch?v=kcv3y4pcu34
02/20/2011: SICK: FLYING.................... too many people on court but flying: http://www.youtube.com/watch?v=XhF8F43z5Og
02/22/2011: got up good, but lots of fatigue: http://www.youtube.com/watch?v=V7f8ZjE95dY
02/24/2011: got up pretty nasty: http://www.youtube.com/watch?v=hhyqcL4fO-g
SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)
01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead)
02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much)
02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1 305 x 1,1 315 x 1,1
02/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo
02/08/2011: half squat: 295 x 5 good depth, 315 x 4 a little high
02/09/2011: (3-5 sec pause every set) pin 6 squat: 275 x 5, pin 7 squat: 295 x 5, 315 x 1,1, 325 x 1,1 335 x 1,1
02/11/2011: SICK: half squat: 295 x 5 <- a bit of fatigue from dunk session
02/13/2011: SICK: half squat: 45 @ 4 x 10, 135 x 10, 185 x 10, 235 x 5, 255 x 5, 275 @ 10, 10, 255 x 5 (dead)
02/14/2011: SICK: - S1: half squat pin 6: ... 275 x 5, 295 x 1 ..... pin 7:[/b] 315 x 1, 325 x 1, 335 x 1, 345 x 1, 355 x 1, 365 x 1 ...... pin 6: 315 x 1, 1, 1, 1
02/16/2011: SICK: - half squat (good depth): 285 x 5, 305 x 1, 315 x 1,1 +++ - S1: half squat: 305 x 1, 1, 1, 1
02/17/2011: SICK: - half squat: 45 @ 3x10, 135 x 15, 185 x 15, 225 x 10, 245 x 10, 265 x 10, 285 x 10 <-- very hard but got it
02/18/2011: SICK: pin 6 squat: 275 x 5, 295 x 1, 315 x 1 ++++ pin 7 squat: 335 x 1, 355 x 1, 375 x fail
02/20/2011: SICK: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 235 x 5, 255 x 5, 275 x 5, 295 x 5, 315 x 1, 325 x 1, 335 x 1
02/21/2011: SICK: half squat: 45 @ 3 x 10, 135 x 10, 185 x 10, 235 x 10, 265 x 5, 285 x 10
02/22/2011: pin 6 half squat: 295 x 4, 315 x 1, 325 x 1 +++ pin 7 half squat: 335 x 1, 345 x 1, 365 x 1 +++ S1: pin 6 half squat: 315 x 1, 1, 1
02/24/2011: half squat: ... 295 x 5, 315 x 5, 335 x 1 <-- time of squatting, 152
02/25/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 235 x 8, 265 x 5, 285 x 15
BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups
01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30,
01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8,
01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30,
01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40,
02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8
02/04/2011: 5 dips, 30 pushups lol
02/05/2011: 45 lb plate swing @ 3 x 6
02/07/2011: S1: db swing: 40 lb @ 5 x 8
02/08/2011: neutral grip pullups: BW @ 10
02/11/2011: S1: stiff arm plate swings: 45 lb @ 10, 10, 10,
02/14/2011: - S3: plate swing: 5, 5, 5, 5, 5
02/16/2011: - S2: stiff arm plate swing: 45 lb @ 5, 5, 5, 5
02/17/2011: - S1: max-speed neutral grip pullups: 8, 8, 8, +++ - S2: max-speed neutral grip pullups: 8, 8, 8
02/20/2011: - S2: 45 lb plate swing: 10, 10
02/21/2011: - S1: explosive neutral grip pullups done for max speed: BW @ 4 x 8
02/22/2011: - S1: ballistic neutral grip pullups: 8, 8, 8
02/24/2011: - S1: 45 lb stiff arm plate raises: 10, 10 <-- very explosive
02/25/2011: - S1: ballistic neutral grip pullup: BW @ 10, 10, 10
DB BENCH PRESS
02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press)
02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8
02/09/2011: db bench: 60 lb @ 3 x 8, pause on last rep of each set (5s)
02/14/2011: S2: db bench: 50 @ 10, 60 @ 8,8 65 @ 8
02/16/2011: - S1: DB bench: 45 x 10, 55 x 5, 65 x 5, 70 x fail
02/17/2011: - S1: db bench: 50 x 15, 60 x 10, 65 x 10
02/18/2011: - db bench: 50 x 5, 60 x 5, 65 x 8
02/20/2011: - S1: db bench: 50 x 5, 60 x 5, 65 x 10
02/21/2011: - db bench press: 50 x 10, 60 x 5, 70 x FAIL, 65 x FAIL <-- lmao, fatigued
02/22/2011: - S1: db bench: 47.5 x 10, 55 x 10, 60 x 12
02/24/2011: - db bench press: 50 x 10, 60 x 14
02/25/2011: - S1: db bench press: 50 x 10, 60 x 5, 65 x 10
DB ONE ARM ROW
02/05/2011: 60 lb @ 3 x 8
02/08/2011: 65 lb @ 3 x 8
02/11/2011: 1-arm db row: 65 lb x 10 <-- one set hah
02/16/2011: - S1 DB row: 45 x 10, 55 x 5, 65 x 5, 70 x 5
02/18/2011: - S1: db 1-arm row: 70 x 5, 80 x 5, 85 x 5
02/20/2011: - S1: db row: 50 x 5, 60 x 5, 65 x 10
02/24/2011: - db row: 65 x 8, 75 x 8
GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220, GB-130+70+100+100+100+100
01/29/2011: glute bridges: 150, 120, 120, 150, 210, (short rest)
01/31/2011: prone rev hyper: 100, 100, 100,
02/03/2011: S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40
02/04/2011: 45deg hyper: 45, 45, 35, 35, 30 <- hams/glutes toast
02/07/2011: S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80
02/09/2011: S1: 45 deg hyper: 55, 50, 50,
02/11/2011: S1: 45deg hyper: BW + 25 lb @ 30, 30, 30
02/13/2011: prone rev hyper: with waffles on @ 100, 100, 100, ++++++ glute bridge: 100 <- felt like a feather
02/14/2011: - S3: 45deg hyper: BW x 50, BW + 35 lb @ 30,30,30, BW x 100
02/16/2011: - S2: 45 deg hyper: BW @ 50, BW + 35 @ 25, 25, 25, BW x 70
02/17/2011: - S2: 45deg hyper: BW @ 50, 60 ,70
02/18/2011: - 45deg hyper: BW x 50, BW + 35 lb @ 30, 30
02/20/2011: - S2: 45 deg hyper: BW x 80, BW + 35 x 35
02/21/2011: - S1: 45 deg hyper: BW x 80, BW + 25 lb x 40, BW + 35 lb x 40
02/24/2011: - S1: 45 deg hyper: BW x 100, BW + 35 lb x 30
02/25/2011: - 45 deg hyper: BW x 20, BW + 35 lb @ 4 x 30, BW + 45 lb x 25
CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,
01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50,
02/05/2011: BW + 60 lb total @ 5 x 25
02/09/2011: - S1: db calf raise: BW + 60 lb total @ 30, 30, 40
02/14/2011: - S2: db calf raise: 30 @ 30, 30, 35, 35
02/18/2011: - S1: db calf raises: 30 lb each hand @ 30, 30, 30
02/22/2011: - db calf raises: 40 lb each hand @ 4 x 30, 45 each hand @ 1 x 30
WALKING LUNGES
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities
01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20
01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
02/25/2011: - submax MR half tucks: 25, 25, 25, 25, 50 +++ submax LBJ's: 50, 50, +++ submax MR half tucks: 50,
CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300
02/03/2011: basketball work/dribbling/shooting
02/04/2011: basketball work/dribbling/shooting
02/05/2011: basketball work/dribbling/shooting
02/07/2011: basketball work/dribbling/shooting
02/08/2011: basketball work/dribbling/shooting
02/09/2011: basketball work/dribbling/shooting (very light, sick)
02/14/2011: basketball work/dribbling/shooting (light, sick)
02/16/2011: bball work : explosive moves + pullup j's, some explosive layups etc, everything pretty powerful (L-SLRVJ=10'6, R-SLRVJ=10'2)
02/17/2011: bball work: explosive moves/dribbling/shooting, powerful
02/21/2011: 1.5 hours of bball work, some explosive moves but mostly recovery
02/25/2011: - very long warmup, because i felt dead, ~30min of light bball work
RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints
01/26/2011: 7 miles walking + light jogs
01/27/2011: 7 miles walk + sprints & MR halftucks
01/28/2011: 8 miles walked + light jogs mixed in
01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15)
02/06/2011: lymph drain 30min
02/07/2011: lymph drain 30min
CORE
02/05/2011: hanging knee raises: 3 x 18-20
REST
02/10/2011: REST!!!!
02/12/2011: REST!!!!
02/15/2011: REST!!!!
02/18/2011: REST!!!!
02/23/2011: REST!!!!
ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL
16714
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 26, 2011, 12:00:12 am »That first pick just doesn't make sense... any idea who that guy is? Or how much he weights/squats? He looks so big in his legs and slim/powerful upperbody. Looks NFLish to me.
no idea who he is or how he trains, he spoke into the cam but it was so loud in the gym i couldn't hear anything when checking the footage... he definitely "looks like a football player" to me, so i concur on the NFL build comment.
he might have the highest hips in relation to torso length i have ever seen, he makes NightFly look like a midget... that's pretty insane leg length to torso length, looks like two different people.
the jumps in the vid im uploading, those are him before he left.. he had probably played tons of games.. guaranteed this dude is head very close to rim when he's fresh, insane power..
that guy in those pictures makes me think of something ive always found interesting. there seems to be a rare quality among some of the most naturally elite jumpers who can just take off in a whole different way then everybody else. i feel like even most good jumpers are pretty stiff but there are a few people that are just able to jump with a lot of freedom and deviate from their basic jump a lot. i wonder though is it just that they are able to jump that much higher that they have more airtime, cover more ground, and in effect have more freedom in the air. or jumping doesnt require the same concntration and perfect form because they can just jump out of the gym however they jump?
well some people can do crazy tricks without getting the height.. they just have insane skill dunking.. but this dude, it's definitely peak vert, the power is there he can just rise EZ as hell.. when you have that much power, everything looks easy.. beyond that ya, definitely extremely coordinated.
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and i wonder if you had someone who naturally was not in that group could you train them to have that seemingly innate effortless jumping ability. i know you would have to address many different aspects to attain that. if you're just squatting you're going to be able to do that squat motion with a lot of force behind it but not necessarily take off any other way. the people i think of dont look like they can just jump like they're squatting they look like they can take off. now ive noticed from stretching and doing different workouts ive felt like ive been more stiff and restricted with my jumping sometimes and more loose and able to effortlessly take off. im sure to some extent you can train for that i guess. i just found it weird ive known a lot of good jumpers but i could count off the guys who are able to jump like im talking about on my hand maybe im just crazy idk. i think it might have to do with bodytype which no amount of training will change.
well, he seemed extremely strong AND extremely reactive, perfect combo.. you'll see on the vid, i have his jumps slow mo'd, he only landed 1 out of 3 dunks so, only one i completely show, but you can see the plants on all of the dunks.. he doesn't come in with crazy speed so he really seems to rely on alot of power.
peace man
16715
MUSiC anD SHeeT! / Re: Black & Yellow - this song goes hard
« on: February 25, 2011, 11:44:10 pm »they should make a remix about taking a shit, or going to the bathroom, called "brown and yellow" im sure it would receive many parody views on youtube.
it probably already exists.. that parody, this song is the most remixed/parody'd songs in the history of rap songs.
im KIND of tired of it at this point unless it comes on my ipod, i have like 3-4 remixes of it on there which keep it from getting stale..
hah
16716
MUSiC anD SHeeT! / Re: Slippin`
« on: February 25, 2011, 11:41:08 pm »what these bitches want is much better, and has a more rhythmic catchy beat, plus party up, and where the hood at...yeah dmx had some good days. one more road to cross was one of his best songs after what these bitches want.
ya those are good but slippin` is like something you play after ur homie gets killed (on xbox360 live).
16717
Pics, Videos, & Links / Re: funny / horrible training videos
« on: February 25, 2011, 11:39:57 pm »<a href="http://www.youtube.com/watch?v=IgpiR-7llPo" target="_blank">http://www.youtube.com/watch?v=IgpiR-7llPo</a>
whoa, a sneak peak at jumpusa's newest product bosuflex.
16718
Pics, Videos, & Links / Re: beast
« on: February 25, 2011, 11:38:36 pm »18 y/o 675x2 deadlift.<a href="http://www.youtube.com/watch?v=kGRserSA6ko" target="_blank">http://www.youtube.com/watch?v=kGRserSA6ko</a>
ya he's got a journal on here mang, he's got 750 at 18-19 years old now, i think..
definitely a freak in terms of work ethic, he works so hard it's ridiculous.
16719
Pics, Videos, & Links / Re: beast
« on: February 25, 2011, 11:37:49 pm »I had two LTs that I trained competing in 2010. It's a 3 day, miserable, AWESOME test of your limits!<a href="http://www.youtube.com/watch?v=iQSLywoSLB8" target="_blank">http://www.youtube.com/watch?v=iQSLywoSLB8</a>
P.S. Sappers are BADASS Army Engineers!
i wanted to be a navy seal when i was young.. up until like 16-17 years old lol
16720
News, Announcements, & Suggestions / Re: adarq.org facebook page
« on: February 25, 2011, 11:34:36 pm »
ya i dno what starting a facebook page will do, i mean i wouldn't really even use it.. i like to just focus everything on this site.. though I was planning on adding "social bookmark icons" to the site, so you could just click a facebook icon and it'll share that post or whatever to your facebook wall, crap like that.. facebook/twitter/tons of em`.
ill post my facebook url later i don't know it offhand hah
ill post my facebook url later i don't know it offhand hah
16721
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: February 25, 2011, 11:03:19 pm »lmao i have zero hamstrings and all quads/glutes and its due to squatting and not deadlifting, and my svj and rvj (both 1 foot and 2 feet) have massively improved since I dropped deadlifting.
x2, i don't even think i have hamstrings..
quadnation4lyfe.
16722
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: February 25, 2011, 10:59:52 pm »it depends on the athlete, but, in general, most people need "heavy explosive", since most people are weak.. always "as explosive as possible" with heavy weights.. max acceleration is a must, the descent can be controlled, but the transition from ecc to con has to be explosive as possible, accelerating all the way through to the top.. that's how you improve explosive strength to a greater degree than just lifting slow.
There was an interesting test I once read & it corresponds to guys I mentioned who lift light (Bruce Lee, Tyson Gay, Usain Bolt etc). Two groups were divided to perform squats. One group trained at a slow rate, and the other at a fast rate. The fast group took 2 seconds to perform each repetition, 1 second down and 1 second up. The slow group took 3x as long. Both groups were tested in their before and after abilities for broad jumping and the strength of the individual muscles of the legs. The fast group increased their power output in their hips and ankles more so than the slow group, and more significant was the improvement in fast group's broad jumping performance. The slower group did gain more overall strength, but the increase in power output was higher overall in the fast group.
Guys like Bruce Lee, Tyson Gay, Usain Bolt etc train primarily for power NOT mass or incredible strength.
What I'm trying to say is, would you better off going 1 second down and 1 second up (increased power output at the hips) as opposed to going "semi" heavy/heavy (more strength incremental based) lifts to increase your VJ?. So going to heavy seems to decrease your power output when squatting.
It's like when you want to increase the speed of your punches by throwing out weight plates. You have to use a weight that offers resistance but at the same time the speed factor is majorly important. You can't go too heavy because you bury the speed element (power).
right of course, speed is important BUT, slower less athletic individuals won't be able to make long term gains if they restrict their lifts to 1 sec down + 1 sec up.. very powerful individuals naturally, will be able to make long term progress using that rep tempo, they already have that ability to display force quickly.. weaker individuals have "slower rate abilities" naturally, which isn't something you can improve very easily.. instead, weaker individuals want to maximize their strength which will allow for more force to be produced at their "natural rate of MU recruitment".. sure that rate will improve over time slightly by focusing on speed of each lift (but not worrying about 1s down + 1s up), incorporating reactive work, incorporating sprints, and incorporating jumps etc, but it's not going to improve dramatically.
for example, look at how I plant during my RVJ's, and how golden child/t-dub plants during their RVJ's.. the difference in plant speed/force production is amazing, and I actually have a pretty fast plant right now, it has improved over the years, but nothing close to an elite level jumper.. my body needs slightly more time on the ground to produce force, or i'm not going to get up good at all.. if i were to focus completely on minimizing GCT, I would not be able to put out maximal force development for my specific "rate abilities".. this is why depth jumps are properly taught by: "focusing on achieving max height", because if you focus on "the fastest GCT", some individuals will make MORE GAINS than others, ie, the naturally more powerful athletes will achieve better gains than the weaker/slow athletes... but if you cue them properly, they both will make very similar gains, because the force production adaptations achieved will be specific to each athletes rate of force production abilities.. some people need to stay on the ground a little longer, it's just how they are wired.
i'm always trying to improve my speed under the bar, for example I could hit 315 x 5 and then 335 x 1, 315 x 5 being nice speed, 335 being a 7 second grinder... i'm not someone who can achieve REALLY FAST absolute 1rm's, for example, compared to someone who is a "freak oly lifter".. a freak oly lifter will get a true 1RM squat done in <2s, my true 1RM's are done in 5+ seconds... over time I will improve the speed of my 1RM's, but NOT BY A CONSIDERABLE AMOUNT...... though not considerable, it is extremely significant.. for example, if it takes me 5s to perform a true 1RM squat, and after 1 year it now takes 4.7s to achieve a true 1RM squat, those are significant gains in speed for my specific abilities.
if you look at the MSEM blog (maximal strength effort method), we preach speed bigtime on this site.. not restricted to 1s down+1s up though.. really heavy lifting (MSEM) done for singles and MAX SPEED (whatever that max speed may be specific to your abilities), with strict & proper form... that is more effective imo, than restricting to a really fast rep scheme... let's not forget that workup sets should be done with speed also, so you're getting speed work there too, and can definitely move the submaximal weights much faster than when you start hitting 80% through 100% max
also, reactive work, reactive/explosive lifts, can definitely help to improve true 1RM rep speed.
pC
edit: in the end, you have to look at what is going to get you the most progress, and that is usually utilizing intensity ranges around 80-95%, so if I progress faster in those intensity ranges, regardless of the rep speed, improving my 1RM by ~100 lb for example, will allow me to improve greatly the speed of my 1RM minus 100 lb, so very significant adaptations in speed have occurred.
16723
Strength, Power, Reactivity, & Speed Discussion / Re: lead by example
« on: February 25, 2011, 10:40:50 pm »One of the greatest things I have ever read, your mentality is fantastic..
really appreciate it man, glad it had an impact
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Anybody ever told you that you are kinda crazy? I love that
thing is, the "stronger i get", the "more powerful i get", it results in a better ability to express myself.. i don't even feel like the same person compared to years ago, i'm so vicious now.. so ya perhaps that can be interpreted as crazy, but, i honestly think as I improve my power/speed/strength, I just am becoming more "animalistic" or "true human".. inhibition disappears from not only my "golgi tendon organs/cns" lmao, but also my ability to express myself... as I jump higher, I just feel more aggressive anywhere in life, not to be misunderstood as "being an asshole" or "thinking i'm tough", but it's just more of a confidence/dominant feeling, it's hard to explain..
i can't even imagine how "free" i will be with 47" RVJ-level power, it'll be kind of disgusting.
;d
My goal is to be able to dunk 2 handed off a 100% standstill. Just measured my reach at 93" (7'9") in the middle of this post. Rim is 120" but lets say I have a 94" reach in shoes.
I need 26" to touch rim. 32" to dunk with one hand, or probably a 34" standing vert without the ball. My two hand reach is about 3-4" lower than my one hand reach. That means I need a 38" standing vert to dunk 2 handed from a standstill.
Well, currently my standing vert is about 30" but my running is 38" so that's a big difference. When I dunk 2 handed off a standstill, my running vert should be 46"
ya just practice SVJ's more, it's definitely a skill that takes tons of practice.. i have no doubt with your 'squat style' and athletic ability that you would definitely be able to decrease the gap between running/standing vert.
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I'M WITH YOU ADARQUI.
nice, your hard work (as well as many others on this site) motivate me to achieve my goals, even if you do squat with your pants folded up (EEK!@!@$ lmao).
but seriously you get after it, always great watching your progress.
go get that 2-hand off SVJ.
Haha. I agree with everything Adarq said. Look from where i got (6 years ago) to where i am now, and there's more to come<a href="http://www.youtube.com/watch?v=hCPar4NS4Yo" target="_blank">http://www.youtube.com/watch?v=hCPar4NS4Yo</a> <a href="http://www.youtube.com/watch?v=sw-0DaOz8xw" target="_blank">http://www.youtube.com/watch?v=sw-0DaOz8xw</a>
the definition of "lead by example" folks ^^
i never saw that 6 year old vid, unbelievable.. your current ability is absolutely ridiculous compared to that vid.
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Raptor, Adarq, Lance, TVS and now Adarq.org have been of huge aid in my progress and i hope adarq.org will continue to prosper so i can brag on here after reaching a 50 inch vert
thanks man, we taking over, and i have no doubt you can hit 50 you're not even close to your max potential..
props to raptor for his guidance on your training too, he def helped you a ton.
pC
this is the current adarq.org motto, the idea is simple:
transform the s&c industry and athletes everywhere through legit transformations, for example, {below average/average/good}-natural ability to ELITE-LEVEL-ABILITY.
What factors keep you from getting to NBA level?.
(UK citizen here).
factors keeping me from nba:
#1 skills
#2 no love for the game
i'm def not a bad basketball player, growing up i just destroyed every park locally, I really put in tons of work.. i just lost my love for the game, I definitely had some kind of D1-D2 talent that's for sure, but nba definitely not.. i don't play games or anything because:
#1 i don't want to get injured
#2 i would have to video tape, need someone to vid tape
#3 i'd like to have head on rim first
when i get head on rim i'll def start playing some ball to get in-game highlights.. i'd love to jsut sky on people and bring more of a 'football power' feel to the bball court, just destroying people with speed/cuts/massive dunks etc.. that'd be fun, but it's not worth risking injury until i achieve goal #1.
i have some weird but nice dribbling/shooting vids on youtube.com/adarqtv, check out the vivaldi dribbling vid, that's me doing some weird aggressive bball dribbling without even practicing, i just retain all those motor abilities from my many years being obsessed with the game.
peace man
16724
Strength, Power, Reactivity, & Speed Discussion / Re: Mental toughness test
« on: February 25, 2011, 10:24:06 pm »16725
Basketball / Re: jonsey dunk thread - like the t-dub thread, kinda.
« on: February 25, 2011, 06:53:42 pm »
nice, more vids apparently, each week!