Adarq.org

bench 5 x (40, 60, 70, 80kg)

pullups 5 x (5, 10, 15, 20, 15)

OHP 5 x (20, 30, 40, 45, 30)

back ext: 3 x 20

hangin leg raises: 2 x 15

quad still sore from the bang. cant walk down stairs properly. game tmr, in 18 hours.

damn you have been getting banged up, bleh!@$!@ sucks.. i remember when i balled, i had some serious thigh bruises from people kneeing me, some so bad i couldn't walk for a few days.. i remember some full speed ones right in my sissy ass thighs, had me unable to walk for ~4 days, that one was horrible.

:/ keep icing to reduce inflam.

Quote from: adarqui on November 17, 2010, 02:07:15 pm

Quote from: vag on November 17, 2010, 10:15:56 am

Quote from: adarqui on November 16, 2010, 03:16:23 pm

thnx flander/lbss.. I'm glad we took the SHR data, it definitely indicates high SHR = easier going ATG.

pc

Im very glad that what we suspected from the chart seems to be verified from real data ( with some expected deviation of course )!

yup, this data gathering turned out pretty good.. true science! lolol

We should do more of this kinda shit. I love this. So interesting and fun to compare with other people.

i agree, if everyone had cams, we could create complete profiles, anthropomorphic measurements, and then link that to a performance profile (strength in lifts, speed, jumps etc).. would be fun.

baaah, apparently Peter Stanley (his coach) is coming to work at my club in a few weeks

whoa, nice, pick his brain !@$!@

D-ZL!

No dunking (esp. no two handers, off the dribble?) is a def nono tho smh

thnx, but ya, too many kids running around, i can't dunk if i'm worrying about landing on a ball that comes out of nowhere etc.. plus i don't want to kick these kids off the court, the dudes on the bleachers yelled at them "HEY GET OFF THE COURT MAN IS TRYING TO DO SOMETHING" and i was like "nah im just chillin", they wanted to see me throw down but i don't wanna kick no kids off the court, I should just wake up earlier... that would solve that issue

14s was the shit! 

lol, need to get up higher @$!@!

Woow, u got real high :-x

thanks man!

Damn man you're getting up..

I was wondering though, I never see you dunking off the dribble or just running up, the'yre always lobs. From the height you're getting on the jumps it looks like you could throw down a 2 hander pretty easily. Is there a reason you stay away from dunks off the dribble? Don't you want to work on that too for in-game dunks?

thanks man.. I just don't like dunking off the dribble, I don't get as high as full run up, and I don't plan on playing games any time soon because an injury by playing in some pointless game would set me back bigtime.. If that court was clear, I would have done some dunks off the dribble, but mostly lobs.. I can't get as high with the ball as you see in my jumps here, the ball screws up my arm swing and I get alot lower.

peace

Quote from: Raptor on November 18, 2010, 02:31:28 pm

Are all these protein shakes healthy? I mean, they're man made, a powder "thingy"... processed basically... you can't grow or shoot protein shakes

Yeah but you think protein powder comes from...where, exactly? Cows. Or soybeans or egg whites, if you're into that kind of thing. You can shoot cows, eggs come out of chickens, which you can shoot, and you can grow soybeans, so what's the problem? Protein powder is not man-made anymore than yogurt or butter or corn meal are man-made. And, that being said, who cares if it is? Paleo is complete BS.

x2

whey is a biproduct of cheese raptor, cows ftw.

;d

VIDEOS$!@$!@



 
11/17/2010

bw = 153.5
soreness = hamstrings a little
aches/injuries = left ham tendon slightly
fatigue = low

diet = protein shake + 2 teaspoon coffee, jumps, protein shake, cheeseburger, protein shake, training, protein shake, protein shake, PB sandwhich + ramen

deezl.







workout #1: jumping
- check pics on previous page


workout #2:
- 36" drop: 2,                       03, 05, 05 (2,4)                  03,              03
ssbar deadlift: 235 @ 5,     255 @ 10, 08, 05 <-- -dropoff      235 @ 10,        215 @ 15


my hands actually hurt real bad, caleouses all messed up, so next time if that happens i'm using a towel etc... it wrecked my session.

ankles hit hard from drops.


peace every1@!$!@$!

^^LMAO 

wednesday:
bike 5mintutes heart rate steady around 145
leg press
135x10
225x10
315x10
405x10
495x20-mid set big black dude said "I like the way you train..the whole body"

body massage..

speed deadlifts
225x3
315x2
405x1
495x1
585x3- http://www.youtube.com/watch?v=-Ql3edi7-Wk
hamstring curls
100x25
175x10

then played some bball (2 games) hops were great missed three dunks somehow...lol...missed a tip dunk when I def. was a foot above the rim with a bent arm.

sick vid, sick bent-arm-foot-abuv-rim-shizz.

nasty

it might be 10'5, buddy's arm is 8' long.. lol.. i mean it looks 10' to me, dude has a crazy long reach, because it doesn't look like he's getting > 30" off the ground to me.

im disappointed, i thought this was going to be a vid of hiller dunking in ghana... hahah i was like YESSSS$!@$!

:<

17 November 2010

Bball practice.
Nice , feeling very bouncy after a long time , MR tucks + Depth Drops FTW!

nice.. ya man, pogos can get too intense, so can drops, but tucks are pretty much always safe/effective.. drops really make me feel strong when i'm pushing them, just gotta progress slow, when i get greedy on drops i get hurt.

Unfortunately it was an exhausting training , which is generally great but i didn't have the chance to get some good jumps in.
All i got was a 10'2'' SVJ ( 27'' ) while fresh and a 10'7'' 2-steps-DLRVJ ( 32'' ) while dead , not bad!

still good man.. 32" when dead = win.