Adarq.org

bwhahahahahahahahaha

shit, Jan 1 2011 is right around the corner........ remember I said I was going to hit my head on the rim by Jan 1, 2011? ok well i'm kind of far off from that right now, let's assume the highest i've gotten as of recent is 38, i'm 9" off from hitting 47" which would be hitting my head on the rim.. 9" may seem like a shitload, which it is, but i'm still going to make a push for it.

so, I think my max-effort jump sessions will consist mostly of ME jumps, not much dunks.. I need to work on summoning all of that power via the strength of my will, and I need to make EVERY jump count, no "shitty jumps" because of bad lobs, this means 100% quality during my jump sessions. I'm also pondering the use of shock, once again, though I don't really have a 30" box, so I may just do shock from 18" (4x10 eventually, starting out at 4x5). I may incorporate that pretty soon, so that I am going full force 4x10 come december 1.

I'm going to keep my current lifting routine that i'm on, i'm having alot of fun with it, and i'm on the right track considering i'm back to incorporating high volume BW lunging, which is freaking my legs out hardcore. I just may in fact have enough pop come Jan 1 to get very close to my goal if I just put everything together and make the push.

I need to also get in a few jumps @ the LA fitness because I felt very springy in there on that wood floor, I had some crazy jumps that day, and I'm jumping higher now on the outdoor courts.. so I may be getting a little extra pop off an indoor surface with my zoom waffles, have to look into that and test it out.

For december, I need to phase in 4x5 DJ's, and get completely adapted to 400-800 BW lunges + moderate volume squatting, so that for December, it's not tapping into my jumping at all, then I can drop frequency on squat/lunge and get a bit more recovery, while increasing 4x5 DJ sessions to 4x10. That should give me alot of power by Jan 1.

All of that requires I don't get injured, so, have to make sure not do anything stupid either.

ok ok just was on my mind before i sleep

peace

I don't like barbell shrugs either. I prefer db shrugs or plate shrugs (for the plates with handles).

ya i just get much more trap with arms at my sides, my db's will be even further away from my body too, because i'll have to use my 25 lb plates which are pretty thick, so arms being out further to the side will stress the traps even further.

i'll still do barbell shrugs occasionally, just to manhandle some barbell weight, but i like db's.. If I start deadlifting more then my traps would get hit hard regardless, i have a pretty beast DL if I train it.. gonna keep it light though on DL.

pc

Oh and about the hypertrophy stuff: if you look at Shannon Brown, he's having massive posterior chain muscle mass... yet he jumps 45+ off one leg. You can see he voluntarily generates the force to get up there.

what do you mean yet? massive hamstring muscle is going to aid in dlrvj/slrvj, but it's also a sign that shannon brown simply is explosive & carries a bit more muscle than the average person, in the right places, im sure his glutes and quads are equally massive, similar to what you would see in most sprinters.

peace man

adarq, do you have a track near you? (florida is like top in US for high school and college track, gotta have one near you)

i have a shitty pavement track with baseball clay on it, yes, good collegiate level track, no.. well no as in, it's about 15 minutes from me by car.

if all gyms are closed you could go there, i jump max height into the long jump sand pit, it's fun, and easier on joints...plus it mixes up the workout a little , i see that you like to change location to mix it up every now and then

nah i'd be going late, most every school has the lights off on their tracks when I drive by at those times..

plus, i need to see you on a sprint, i want to see your 100m..........

no way im running a 100m any time soon, i give not a shit

peace

Zenyatta !!!

Quote from: adarqui on October 19, 2010, 08:52:17 pm

is this real wtf?

<a href="http://www.youtube.com/watch?v=6liJjDg9FLc" target="_blank">http://www.youtube.com/watch?v=6liJjDg9FLc</a>

Yeah this is real, remember watching this game and he is an amazing keeper.

that is crazy then.. wonder what he would run in 60m/100m hah