Adarq.org

i dont know of any unknown dunks.. random though,

i love this old t-dub vid, the dunk at 1:15 is INSANE.

<a href="http://www.youtube.com/watch?v=ZFdWOWvC4Rs" target="_blank">http://www.youtube.com/watch?v=ZFdWOWvC4Rs</a>

some squats & dunks from yesterday.. 265 x 10 and 235 x 20 on vid.

pc

hahahah that's sick...

will post vid of dunks/squats tomorrow.. takes so long to render/upload videos with squats in them, cause of the duration.


12/05/2010
bw = 155
soreness = calfs a little

aches/injuries = right ankle (think its a peroneal tendon, it's a combo of fatigue from those 35 ME jumps then squatting that night, but the squatting is what 'injured' it, because i felt it directly during squat tonight), left lower back a little

diet = protein shake + 1 tspn coffee, dunks/jumps, protein shake, black beans and rice + nacho chips + salsa, cake, protein shake + squatting, protein shake, pb sandwhich on double fiber bread

fatigue = low




workout #1: jumps/dunks
- decided to bring my grandpa with me, trying to get him out of the house... major fail, did not turn out well.. as soon as we got to the court, he said he wanted to leave, lol.. so i just went right into a few warmup jumps then started doing max jumps, so basically no warmup.. 15-20min total session, about 10 dunk attempts.
- felt very powerful
- ankle bugged before going to the court but i massaged the outside of my ankle and it felt better, didn't feel it during dunk session which is a good sign.. but afterwards, it was bugging me.



workout #2: afletic strenf.
- half squat: 45 @ 5 x 10,     135 @ 5, 5,     185 @ 5,    225 @ 5,     245 @ 5,      265 @ 10, 10, 10, 10, 10        235 @ 20



depth was good overall, felt very strong..




icing my ankle tonight, so far, twice.. will ice it a ton tomorrow.. tomorrow will probably be full rest.. tuesday will be some short sprints/double leg bounds probably, wednesday will be dunks/jumps + squatting... so basically getting in two days rest before wednesdays' session.. if my ankle is bugging on tuesday too, ill probably just walk, lots of icing.. hopefully it's fine by wednesday though, if it's not that would be really annoying.

for squat on wed, plan on hitting: 295-305 x 5, then 265-275 @ 5 x 10.. if 265, ill try to finish the sets faster than i did today.. will probably end up doing that, then the session after, go for 275 @ 5 x 10 & 245 x 20.

ok ok,

peace (it's 7am my time, icing my ankle one more time before a really big sleep, probably 10 hours ;d)







this is how we do it on livechat, and ya i know we need to fix the %'s lol:

DamienZ left the chat room. (Client Quit)
[07:02am] adarq: yo
[07:10am] adarq: .1rm 305 5
[07:10am] Sh0gun: adarq 1RM for 305x5 = 343 {2RM(94.3%)=323, 3RM(90.6%)=310, 4RM(88%)=301, 5RM(85.6%)=293, 6RM(83.1%)=285, 7RM(80.7%)=276, 8RM(78.6%)=269, 9RM(76.5%)=262, 10RM(74.4%)=255
[07:10am] adarq: .1rm 295 5
[07:10am] Sh0gun: adarq 1RM for 295x5 = 331 {2RM(94.3%)=312, 3RM(90.6%)=300, 4RM(88%)=292, 5RM(85.6%)=284, 6RM(83.1%)=275, 7RM(80.7%)=267, 8RM(78.6%)=260, 9RM(76.5%)=253, 10RM(74.4%)=246
[07:10am] adarq: .eval 331 / 155
[07:10am] Sh0gun: adarq: 2.1354838709677417
[07:11am] adarq: .eval 343 / 155
[07:11am] Sh0gun: adarq: 2.2129032258064516





some stills from my really short dunk session today, < 15 min total including warmup lol.. decided to bring my grandpa out to the court, not a good idea

first pic looks cool but i pulled myself up/legs back etc, just liekd the still.





4th jump total:

awesome channel.. dude is a beast

a nice box jump

<a href="http://www.youtube.com/watch?v=zEIMhnpii5k" target="_blank">http://www.youtube.com/watch?v=zEIMhnpii5k</a>

I've read overspeed sprinting should be only 1-2% over normal, NOT MORE!
So if you run 40yard normal in 4.5s, with overspeed you shouldn't run faster than 4.4s. Otherwise it's counterproductive and dangerrous.
Nearly all people make that mistake. The reason is if you run to fast your brain feels like it's possible to fall or  get injured.
And so it will automatic protect you and that result in BAD SLOW running technic.

I also don't think that all overspeed methods are the same.

If you use downhill runs (no equipment required) make sure you have less then 1 degree slope. Compair the times!
Running with winds is a great way!

lol nice post..

yes, wind aided runs can be very effective, but again, the speed increases should be very small (<6%) or you end up like tyson gay blowing out his hammy.

I like pully overspeed if you train indoors: http://www.youtube.com/watch?v=stWIRd-Gm6M

downhill runs are great too, 1 degree is pretty small of a limit, verkhoshansky always said no more than 6 degrees decline..

regardless, a progression must be followed, never jump right into a supramaximal training method without progressively intensifying the work to make sure everything is safe.. So if 6 degree slope is the goal, start off with 2, then 4, then 6.. etc.

peace

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR

fucking awesome dude, wish i would have known this while you were on IRC tonight, i would have high five'd the fuck out of you..

props, and ya CNS dies quick after pr's.

awesome man@!$!@