Adarq.org

Step aside, Russell Westbrook and Blake Griffin. Allow me to reintroduce you to Mr. JR Smith.

<a href="http://www.youtube.com/watch?v=ZdmsNA6yhXY" target="_blank">http://www.youtube.com/watch?v=ZdmsNA6yhXY</a>

daaaaaayum

Quote from: Rix on December 17, 2010, 11:58:09 am

In the leg press vid the guy is also locking his knees after extending which you never want to do.

Locking the knees is a natural human movement.

ya there's no problem locking the knees when squatting.

http://www.youtube.com/user/YunTraining

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



<a href="http://www.youtube.com/watch?v=h6KO04yk0-w" target="_blank">http://www.youtube.com/watch?v=h6KO04yk0-w</a>



<a href="http://www.youtube.com/watch?v=DWr4IfIUiNw" target="_blank">http://www.youtube.com/watch?v=DWr4IfIUiNw</a>



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

12/16/2010

bw = 155
soreness = both calfs (significant)
aches/injuries = mid back, low back felt better
fatigue = high
sleep = 4 hours
diet = protein shake + 2 teaspoon coffee, dunks + protein shake, big dinner (beef barley soup, cheeseburger, fries, brownie icecream), protein shake


workout #1:
- jumps/dunks, got up nice on some dunks, felt great even though calfs were sore and eyes constantly burning from lack of sleep

all in all, happy with session..


didn't squat tonight because, saturday i cant dunk, need to stay home for grandpa, so, will do it sunday early, so i'll squat tomorrow with my high volume tuck jumps.. hopefully sunday i can get some insane shit in, maybe indoor.

peace!

dno what im going to do with the footage, might edit it a bit, no idea, havnt worked on it one bit yet hah.

pc

s1: volume-strength
- RATING (7/10)

- warmup

- ME jumps (~5-7 x 2)
Shite. 30-31.

- MR double leg bounds: 5 x 5
Okay, better than last time.

- SQUAT: 3 x 3
260, 260, 260 == tweaked something in my right hip. TFL plus something else just on the medial side of the hip flexor. Sharp pain, happens during the concentric portion just before I get back to standing. Tried stretching it out and working it with thumbs/theracane a bit in between sets. Got through all these sets, weight felt light and form felt good otherwise. But...

dammit wtf...

-SQUAT 3x8
Got one rep and realized the hip was just not having it. Frustrated. Hip still feels wonky when I move it around but doesn't hurt at all. Just like something is a bit loose or off or something.

- OHP: 3x5
115, 115, 115

- DB row: 3x8
55, 55, 55

- UNILATERAL: 3 x 3e (BSS)
No. Was done with legs at that point.

- OPTIONAL: CORE (Y/N?) x2
crunch x50
side crunch x25e

- STRETCH
foam rolled good first, then stretched

Frustrated. One-step jumps were again better than full run-ups. WTF happened.

Also, I need to start eating more. Nutrition is not on point and that's stupid because I know better.

fuck this hip shit is not good, hope its nothing bleh.

if it's bugging we shouldnt do session 2 etc.. thats not something to work through.. could this have anything to do with the squat shoes, changing your form?

;/

Hey there, for those who dont know me let me fill you in. I am a 25 year old ex basketball player who lives in Las Vegas. Around age 21 or so I started training for vert improvement. I scoured the net for info and ended up getting hosed by marketer after marketer. (thanks so much for the "Call em out" section, should be first result for vertical jump google searches) Now years later I have a pretty good jump to show for all of my efforts. (i did find one decent program finally) I am 5'11" approx 185 on most days. Recently I have been playing alot of basketball and sticking to a simple lifting template consisting of mainly the big lifts.

I am mainly here beacuse it seems to be a more active forum, and I really respect the opinions and efforts of trainers such as Adarq and LanceSTS. Their no bs, not in it for the quick buck, approach is refreshing and greatly needed.

running vert vid - http://www.youtube.com/watch?v=m0VIe54iPVg&feature=mfu_in_order&list=UL
dunk vid (about a year ago) - http://www.youtube.com/watch?v=_zSbazBBlG8
verts on a vertex (done without warm up) - http://www.youtube.com/watch?v=vlU5QkZz1YQ&feature=mfu_in_order&list=UL

hey man, welcome! long time no see (from tvs). loved that head on glass vid, epic, flying on that jump.

thanks for the kind words too, very much appreciated.

what are your lifts like currently?

peace man!

Jim Wendler on how to suck at powercleans:

<a href="http://www.youtube.com/watch?v=Pqdy3sOan6w" target="_blank">http://www.youtube.com/watch?v=Pqdy3sOan6w</a>

aahahha