Adarq.org

eek...

CONCENTRATED BLOCK = DONE, 2 DAYS EARLY.

done.. legs were so toast today, feeling pretty fatigued.. slight hamstring soreness too.. anyway, starting peaking block on dec 12 instead of dec 14.. i've made some mods to my original plan, im actually going to keep some volume in every OTHER session.. for example, so far it's looking something like this:

Sunday: DAY 1 = session 1 = jumps/dunks, session 2 = MR bound OR pogos/tucks + heavy squat MSEM singles (2x4-8)
Monday: "rest", walking + short sprints
Tuesday: DAY 2 = session 1 = jumps/dunks, session 2 = MR bound or pogos/tucks + heavy squat MSEM singles (2x4-8) + finisher (1 x 20+)
Wednesday: "rest", walking + optional short sprints
repeat..

So, on that DAY 2, i'll finish with say, 225-265 x 20 etc.. i'm keeping this finisher in there because:
1. i want to make sure i maintain every bit of lean mass
2. 20 rep squats make me feel so good, i feel so light/comfortable after doing them, especially the next day.. it's like i was meant for them (genetics anyone)

so, way less volume than this concentrated block, and much higher intensity per rep, i plan on working up to some really heavy singles, yet safe, focusing on max RFD from transition through concentric.

ok so that's the plan until jan 1 or jan 14, we'll see how long i'll take it.. should respond very well.. hopefully ankle issues clear up on this too.

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12/10/2010

bw = 154
soreness = hamstrings
aches/injuries = right ankle, left ankle felt good until after i did my dunk session - felt good before going to bed though, lower back a little
fatigue = moderate
diet = protein shake + 2 tspn caffeine, jumps/dunks, protein shake, hamburger + greenbeans + broccoli (&stalks) + protein shake, squatting + protein shake, protein shake, turkey & cheese sandwhich


workout #1: jumps/dunks
- started off really stale, got up pretty good though considering..
- started off with like 10 ME jumps, then played a game of 21, then did a few more ME jumps, then landed 4 out of 6 dunks on lobs lol.. some nice dunks actually, i liked two makes alot, will upload tomorrow.



workout #2: squatting
- right ankle hurting during squatting, at times
- half squat: 45 @ 15,10,10,10    135 @ 8     185 @ 5,    225 @ 5,    245 @ 5,    265 @ 4,    275 @ 10,10,10,     245 @ 20,     235 @ 20,   225 @ 20,



couldn't hit 275 @ 5x10, my legs were toast..... third set was actually my best but, mentally, i shut down.. 245 x 20 was hard, then 235 x 20 was hard, and 225 x 20 was hard.. just a ton of volume the last few days and im TOAST.

man on this dunk miss this dude goes crazy with this yell, shit is so hilarious.. ill put a few dunks and my squats from tonight on vid tomorrow..

---

might go film eddie doing some dunks tomorrow.

currently icing my ankle, right one.. gotta fix that damn shit its acting odd.

dec 12 (sunday) = start of peak, so tuesday should be getting up good!!! time2gitit.

peace !!

are these okay for indoor use?  will they leave marks?

i havn't seen any marks left by them, check some videos of me using them indoors:

http://www.youtube.com/watch?v=tOSy1hVLVQQ

http://www.youtube.com/watch?v=0WScNQuvC5U

check that grip im getting in them too, shit is nuts.. they definitely take time getting used too though, especially if your ankles are weaker from wearing basketball shoes for so long (even more so if you wear high tops).

peace man

nice nightfly.








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broccoli son








green beans baby:








broccoli soup bread bowl!@$!@

Quote from: adarqui on December 11, 2010, 05:34:18 am

Quote from: Sean0013 on December 11, 2010, 05:11:28 am

Man, that sounds reallllllyy stuck up....regardless of whether the accent is faked or not...

?

This:

Quote

Do you really sound like that with the "urban" accent or are you doing that on purpose?

ooo ok.. ya i can see how you can get that from his comment, jcsbck is probably really wondering though if i'm faking it.. i've known him for a long time, he's cool & a nut.

pc

Man, that sounds reallllllyy stuck up....regardless of whether the accent is faked or not...

?

Quote from: LBSS on December 10, 2010, 09:23:38 am

If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.

Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?

ya, frank yang had a beastly 30m sprint.

he did them outside in a few places, and on a track.

i do my sprints outside on pavement/pure concrete but i'm adapted to very hard surfaces..

peace man

Okay, so I haven't posted on here in a while. I have however been doing my indoor track workouts. Stayed off the heavy lifting until I could find out for sure what was up with my arm. This week track has been really slow. Mostly hurdle form and running form stuff to try to get the new people to run with high knees and flexed toes. I'll be getting a schedule next we so we can rework my lifting routine.

So on to the more important stuff... today I found out what really happened. Medical anatomy teacher (also the school's trainer) explained what happened. What I have isn't really a bruise and my vein didn't really get punctured. Considering the abnormal pain I felt with the needle first entering, I think the needle did go through. But that shouldn't be enough to keep me bruised that long. If I remember the explanation right, what happens is while the nurse removed the needle she made a mistake in the way she cut off the blood flow to the vials they use for testing, or did it out of order or something, and the blood in the tube "backfed" into my arm. It was too much for the veins to keep up with so it pooled. Rapid change in blood pressure explains why it's the only time I've ever felt like I was about to black out. There's really nothing to do about it. It seemed to get worse at first because the blood that backfed and pooled has to dissipate in my arm.

So yeah... I'm set to go and apparently it'll still take about two weeks until it looks 100% normal again. I can do all my normal exercises already. The dissipation also explains why my light runs and workouts during this first week of indoor have only made it feel better. Even though heavy stuff feels uncomfortable right now, the bloodflow from the lighter aerobic stuff is just helping it dissipate faster. Kind of awesome, but the blood pooling still looks pretty gross.

ya man i knew something was up, damn that's nutty.. another reason (excuse for myself) why i won't give blood.

man hope it heals up quick, thats crazy though.. where's the pic? i'm curious to see this shit, it sounds like something out of that movie "requium for a dream", at the end, with his heroin hole in his arm.

pc