Adarq.org

overall, session was weak because of ankle.. shutting it down until friday, hopefully ill be good for friday, if im not good though i'll have to keep resting.. seems like a posterior shin splint + peroneal issue.

pics out of order as f**k, had to use imageshack..

I think learning a correct squat which strengthens the glutes and quads in a balanced fashion would be the best way to go. If you don't feel your glutes after squats you either have pretty strong glutes already or your form is bad.

Adding hip dominant exercises might be another variant, but they should primarily help to learn a good squat. The reason being that one exercise that trains A and B is better than an exercise that trains A plus another exercise that trains B. This is especially true considering your statement about how taxing your current training plan is already. Adding exercises is going to make it worse.

quick reply as im about to leave, but i agree that A & B in one exercise is better than A + B in two exercises, BUT, there's a few things that can make A + B more effective and help you towards achieving A & B:

- if you can't feel your glutes much in a half squat, unilaterals or glute dominant assistance exercises can actually help you achieve more glute recruitment at half squat depth, so eventually half squatting can have much more glute contribution

forgot what else i was going to say, im in a rush.. loool

ps: I love 20 rep squats (half squat for my own circumstance).

;d

peace

Quote from: adarqui on December 24, 2010, 06:17:49 am

vid editing crap all day, it's consuming my life, i didn't even like the vids i was making but whatever, the rendering process kills my comp and takes forever sheeeeeit.

planning to dunk indoors tmw, gona do it big.

peace

F. that.
You ain't makin these videos for US main, you're makin em for you, I advise you laying off the vid editing for a week or so now.
Ball hard, get one PR session on tape for 2010 and keep it at that, we don't need videos every day.
If there's anything we want/need is your progress and you ain't progressin as much if you spend hours on end, every day editing a new video.
 I think you're overestimating their value and should take a step back, put things in perspective, this ain't an obligation at all.
F. A dunk travel channel, F. a rant video, F. a f.jumpusa video, just   and  

GIT DEM PRIORITEEZ STR8 SON
NJOY LIFE N GOGIDIT BROO!

nah it's all good i was just ranting, it takes 5-10 hours to render a vid once im done.. i don't like any of my vids if im not jumping 45+ so, i don't like any of my vids until then lol.

i enjoyed how those vids came out after they were done rendering.

big PR's gonna be hard given my ankle issue unfortunately.

hey andrew

for increasing vert,

u reckon trap bar deads  for say 12 singles or so (MSEM) would be a good substitute?

i dont have a squat rack you see

cheers

keep up the great site!

jon

4-8 singles ya, definitely, it could definitely be used for MSEM.

i'd stick with 2 x 4 in the beginning, once you feel good with all those singles, then you could experiment with 8+ rep clusters.

thanks man, cya

wow dud, why do u seem like u workout almost everyday? whats ur current schedule like? your schedule is really one hell of a unique one;.\

chao

sup man

i workout basically every other day:

session 1 = dunks/jumps
session 2 = walk + reactive/sprint + squat


off days = walking + light sprints or whatever


that's it really, i throw in extra rest days when i feel i need it..

i broke that schedule tonight tho koz my ankle is bugging me so much i had to get out some energy.

---

12/26/2010

bw = 155.6
soreness = nothing
aches/injuries = right peroneal/calf/ankle
fatigue = low
diet = protein shake, burger + green beans + zuccini , protein shake + 4 bananas, protein shake + 4 bananas


workout: 1am - 4am, off and on
- tons of SKIP-pogos and sets of ME MR pogos hitting my head on cieling
- tons of squat holds, shifting knees far forward to stretch calfs
- tons of stretching (quad/calf/hams)


ankle felt gret all day, so did peroneal/calf, once i started doing some pogos bam, right back

no idea how tomorrow is going to go, planned on dunking big.. ill probably still go, warmup, and see what's up.. but if i feel funny then i'll probably shut it down and just coast out some recovery shit for a while, while lifting hard.

bleh

peace



edit: forgot to mention how bionic my legs feel after all those pogos.. feels like im floating i got so much spring.. hopefully tomorrow goes good and ankle isn't an issue, i should be flying tomorrow if it doesn't bug me.. if it bugs me ill have to shut it down tho, cant be f'n with my ankle for 3 straight dunk sessions in a row.

head almost at rim level, some JV basketball coach dunks at halftime.. wtf? nasty

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

#16 in this vid can fly, bad quality, but he gets up really nasty, i recall a 360 BTL in there..

<a href="http://www.youtube.com/watch?v=P5SMTSTepaE" target="_blank">http://www.youtube.com/watch?v=P5SMTSTepaE</a>

this is in an mma fight, but it's pretty pathetic.. still gif worthy nonetheless.

deadlifts on a bosu @ 1:11, hahahahahaha

<a href="http://www.youtube.com/watch?v=x8_86dC0As8" target="_blank">http://www.youtube.com/watch?v=x8_86dC0As8</a>

wow check this court, this post is from guga's journal:



Dic 26, 2010

I found were the new courts were built, it was windy, but just 70km/hr. Vert was the same, maybe Ill squat later. My legs still have some residual inflamatory fluid on the upper hams.






The boards have double rim, the lower is 10' I think and the upper is 2-3" higher. I want to congratulate the dumb shit who wasnt able to build a fence or something.