Adarq.org

12/31/10 Fri

BW=180.2 almost back in the 170's

nice!

dynamic warm up

jump rope 5 min

on box hops 24"
3 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

Squats
3 x 135
3 x 185
4  x 5 x 235
1 x 20 x 135 MEBM (50% 1rm, not very beast like)

Hamcurls 105#
4 x 8

seated toe raisers 45#
4 x 12

reverse hyper BW+10
3 X 15

Static stretching.

Shooting for first MSEM/MEBM workout on monday. staring off 2011 the right way!

sick

go anywhere from 80-90% on MSEM, and 50-60% on MEBM.. the 20 rep squat set should be a little lighter initially to get used to it.

pc

s2: power
- RATING (9/10)
plenty of sleep over last couple of days, good meal, CNS fired up

- warmup
haven't mentioned this recently, but my shooting touch has returned. not missing much.  

- 10 yard dashes x 5
very quiet, felt light

-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
ended up doing about 8 true ME jumps, very quick dropoff but highest 3-4 jumps tied PR. so everything was about 31-32, maybe a twinge more on one jump. go me.

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
subbed 3x8x165, got vid, will try to post later

- C1: JUMP SQUAT: 2 x 3 (30%)
55,55

- C1-info: 2 rotations
N/A

- S1: dips @ 3 x AF
15,15,9 -- all bw+8lbs chain

- S1: pullups @ 3 x AF
7,7,9

- OPTIONAL: CORE (Y/N?)
med ball circuit x3
--OH wall throw x10
--rotating wall throw x10e

- STRETCH
and foam roll

Very, very nice session. Feeling spiffy.

lol nice session what teh hell.

;p

you perform alot better when you get a good sleep. good job on everything, jumps especially.

Happy New Year, mudderfukkers.

same 2 u mudderfukkr... oh when are we going to do a TOUGH MUDDER <-- lol

Gym closed frm Xmas till the new year.

s1: pullups.        : 4 x 11
s1: dips.             : 4 x 16
s1: plyo pushups: 4 x 11
s1: calf raises.    : 4 x 20 each leg
s1: bw lunges.    : 4 x ~15 each leg 
S1: dragon flags : 4 x 6

thankfully now it's the new year ;d

how's the ankle?

get back on those upper body weights now !@#!@ i know you will though.

pc

<a href="http://www.youtube.com/watch?v=E27sf8btio0" target="_blank">http://www.youtube.com/watch?v=E27sf8btio0</a>

hilarious

12/31/2010 , really jan 1 2011 but i don't count that until i sleep/wakeup

busy all day, plus really long workout sessions, still working out as we speak (4:14AM still squatting).

can't check journals tonight heh.. !!

tomorrow when i wakeup.

pc

this is mad interesting, i'll start posting these lists i make for myself.. what i do is, i go through all of my clips and arrange them by "nasty, nice, misses, and talk".. this is only stuff that is video worthy... check out how my jumps are and which are nasty/nice etc.. my best jump and one of my best dunks EVER came on "dunk54.m2t", keep in mind these are off by 10 or so, since i don't save completely pathetic dunks to disk.. so that probably came on dunk attempt 60+, INSANE.

i never thought about posting these lists i make, but from now on i will, it tells you alot about how you jump and what happens when you really zone in and focus even when you feel tired.




nasty
dunk54??? "damn that was nice" <-- one of my best dunks ever
dunk4 - lets go baby, one hand + yell
dunk2 - lets go, one hand + yell
dunk3 - wakeup time, last dunk session 2010 fuck it up, two hand
dunk8 - one hand + yell
dunk46 - argueing + nasty finish
dunk44 - nasty
dunk50 - nasty side angle , right after fucking god dammit (48)
dunk15 - lanzino one hand
dunk16 - lanzino
dunk52 - rockets thru and knocks me in the face LOL


nice
dunk7 - two hand
dunk9 - lefty
dunk12 - lanzino
dunk21
dunk23 possibly 2 hand
dunk29
dunk38
dunk56
dunk60
dunk64


misses
dunk25 nasty miss
dunk26 nasty miss

dunk48 - fucking god dammit lol
dunk14 - lanzino 1 hand
dunk5
dunk13 - lanzino 2 hand
dunk36
dunk53
dunk55
dunk59
dunk61 - "wtf" nasty almost went in
dunk63 - miss + sprint after it lool

talk
dunk10 - dunking in the lanzino





interesting?? some really nasty dunks came way after the beginning, i didn't even realize it.. i didn't even realize my best dunk that session was one of my best dunks ever, and i didn't even think it was good at the time, but on vid, it's simply disgusting.

pc

What would you say is optimal strength for basketball for a 5'10 guard.

what are your strength measurements? it's hard to just say an 'optimal strength' number, too much variation, in weight, leverages etc.

but there exist relative strength numbers, those pretty much anyone can shoot for.