17881
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17882
Progress Journals & Experimental Routines / Re: Kingfish
« on: December 09, 2010, 02:40:55 am »Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either. (and also start taking vitamin S) hahaha
vitamin S lol.
Wed
Dec 8, 2010
Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints x4 (reps)
- depth jumps 18" / 24" alternate x4-6 <- this is awesome
- SVJs, 3 step VJs
* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.
why awesome? made that 18's feel like complete cake?
17883
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: December 09, 2010, 02:22:27 am »
damn good job on the weight loss dude.
keep it coming.. the sooner you get to 200 the better.
keep it coming.. the sooner you get to 200 the better.
17884
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 09, 2010, 02:08:23 am »week 55
warmups
MR tucks: 2 x 9
depth jumps: 2 x 5
equalled previous PR like 4-6 times total
whoa nice man!!!! thats mad good wtf.. haha.. big things comin`.
Quote
MSEM squats: 2 x 4 (125kg)
s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.
s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style
s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25
good work !
how you liking that session? interested to see how you feel fri.
pc
17885
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2010, 02:05:47 am »8 Dec 2010
Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance!
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick!
very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.
pc man
17886
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2010, 10:11:41 pm »Didn't get a chance to post last night. FIRST DAY OF ADARQ PLAN NUMBA ONE.
s1: volume-strength
- RATING (7/10)
soreness in abs, pecs and lats, felt a bit flat overall but not bad
- warmup
- ME jumps (~5-7 x 2)
30-31, not great but not worried about it given how high I was getting on Sunday
- MR double leg bounds: 5 x 5
Forgot to do these.
- SQUAT: 3 x 3
255, 255, 255
-SQUAT 3x8
225, 225, 225 == harder than expected
- UPPER (SS)
OHP: 3x5
110, 110, 110 == easier than expected
DB row: 3x8
50, 50, 50 == likewise
- UNILATERAL: 3 x 3e (BSS)
135, 135, 135
- OPTIONAL: CORE (Y/N?)
N
- STRETCH
Not well enough but was crunched for time at the end. Stretched later.
nice session man..
Quote
First day wearing new Do-Wins. It's gonna be an adjustment, feels really different than barefoot on plates. Not as good, honestly, which was disappointing. The shoes also make my feet want to pronate, which I'm not sure is good. Maybe I'm just not used to them yet.
get some vid in them :/
17887
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2010, 09:07:25 pm »
landed some nice two handers and some really hard one handers... right ankle is bugging me :/ feet are deathed.
squatting tonight, hopefully 295 x 5 or 305 x 5.
peace
squatting tonight, hopefully 295 x 5 or 305 x 5.
peace
17888
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2010, 09:02:21 pm »
wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.
pc
Adarq.org; where serial killers are born..
serial rim killers, yes.
17889
Calisthenics, Bodyweight Training, Gymnastics, Parkour / My Playground - Preview - Excellent filming + great footage
« on: December 08, 2010, 08:59:49 pm »
man this shit is refreshing to watch.. so nice
17890
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: gizmo 2.0, post #20,000
« on: December 08, 2010, 06:49:34 pm »sweet doggy!
I can't wait to have my own dog some day...
thanks man, what kind do you want?
17891
Basketball / Re: Lee University Dunk Contest
« on: December 08, 2010, 02:03:33 pm »
some nice dunks, they need to finish harder though, for the most part.
17892
Boxing / Re: Best Knockout EVER? Sergio Martinez is the truth. Sergio Knockout Paul Williams
« on: December 08, 2010, 01:35:02 pm »"This video is no longer available due to a copyright claim by Home Box Office."
Damn
stupid ass DMCA
17893
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 08, 2010, 01:30:29 pm »<a href="http://www.youtube.com/watch?v=8DBEnsa674c" target="_blank">http://www.youtube.com/watch?v=8DBEnsa674c</a>
UUUUUGGGHHH
ya saw that on espn, the crossover breaking that dude's ankles was actually the best part of that highlight, but to finish off with that dunk, makes it pretty epic.. that cross killed dude.. hah
17894
Introduce Yourself / Re: Adarq bio?
« on: December 08, 2010, 01:28:07 pm »Oh man, can't I just GOMAD and lower the rims already? Be 6'0 at 350 lbs weight of SHEER STRENGTH BABY!!!
lol, just gomad so much that, when you jump it pushes down the earth and the 10' rim becomes 8'.
17895
Introduce Yourself / Re: Adarq bio?
« on: December 08, 2010, 01:27:37 pm »
bro, stop ur whining, we'll just lower the rims as we get older.. i hope to be jumping 45" into my 40's, lol, but if that doesn't happen, we'll just age adjust the rims, 9' at 40, 8' at 50, 7' at 60.
adarq.org dunk fest on 7' rims at 60+ years old, wut u kno bout dat.
WORD!
9'@40 is pussy though , with our reaches we need ~20'' to dunk 9'.
Step your game up , here are the real age-dunk requirements:
10' @ 40 ( needed vert = ~33'' )
9'6'' @ 50 ( needed vert = ~27'' )
9' @ 60 ( needed vert = ~20'' )
8'6'' @ 65 ( needed vert = ~15'' )
8' @ 70 ( needed vert = ~ 8'' )
I CAN HAZ OLDIZ BUT GOODIZ XPLOSIV VERTS???
lol good point, i stand by vag's recommendations.
xplosiv verts & xplosiv wheelchairs by 70.