Adarq.org

Oh, one more thing to note about my sprinting. I feel like the strength in each of my strides is better, and I'm getting my knees high like I should. But I need to work on turnover. I feel only slightly faster than last year and it seems purely from strength. If I can work more on actually moving my legs faster along with getting more distance in each step I think that will help me get much faster.

Not the same to say about long jump. The extra pop in my step is definitely going to make for some impressive jumps this coming year. I'm excited to see how well that goes.

Decided to split the upperbody into tomorrow. Squats yesterday were overkill after being sick so I'm going to go a bit lighter until next week.

stride frequency will come from getting those intense sprints in.. so you should see improvements just from that, no need to do anything special for it.

peace man

still frames from my "movie" i'm making:

- http://www.adarq.org/forum/movies-and-sheet/i'm-making-a-movie-or-something/msg19602/#msg19602

151!!!!    You got fat!!!

i think it's water retention from the lunges, my legs are SWOLE.. hehe..

worked on a sick scene for my short film vid, shit is 3 minutes but it came out nice.. gonna start a movie thread later tonight in the movies/ent subforum probably, just with pics of what im working on, for fun.



10/28/2010

bw = 151
soreness = QUADS/GLUTES/HAMS MAJOR, can still barely walk.. glutes keep cramping/spazzing out.
aches/injuries = nothing
fatigue = mental (low), physical (very high)

workout: gettin` deezl
- deadlift bar up + 135 lb snatch grip shrugs: 15, 16, 15, 20, partial, holds, bent-over-alot(15),
- 40 lb 2" bar curls: 15, 17, 20, __50 lb__: 15, 15, 15, 18
- 10 lb rear delt fly: 15, 15, 15, 15, 15, 10, 10


still eating light, but doing more BBish stuff.. gotta make my machete physique pics look more menacing.. need traps/biceps/back to grow more.

pc

yo man, think i shud get in 1 more week of strength work?
if so, i'll just copy wat ive done last week.

well, do you want too ? i'll post up 2 w/o's anyway.

pc

Wednesday 10/27/2010:

Finally got my disease taken care of (mostly). Still felt a little weak during warmup so I didn't push the squats.

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 4x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x6, 1x7, 1x6
-BB Calf Raise: 4x10 @ 135 lbs.

-Cooldown Jog
-Stretch
-PWO Shake.

Shins felt a little painful at the end of the reactive work. Still not sure whether I was trying too hard or maybe because it's been almost a week since I've done them. Hoping I don't get shin splints since that should actually help them. Tomorrow may be my last really serious sprint workout before indoor track starts. Last couple days it snowed a little. Tomorrow's supposed to be the last sunny day of the week so I might as well take advantage of it.
 

damn man, take it easy coming back.. hope you dont get splints, that week off definitely contributed to the aches/pains you have now though..

ice em` maybe, and get that nutrition good to really speed up recovery from this sickness you had.. contrast showers can really help with the immune system too, 30s hot, 30s cold, alternating.

peace man

Here's a gem
<a href="http://www.youtube.com/watch?v=rVLWcGEE-j0" target="_blank">http://www.youtube.com/watch?v=rVLWcGEE-j0</a>

that's schroederish.

So I have decided that this is my new home 

Realised the steps to my goal aren't that complicated:

- Eat more
- Squat/lunge more
- Jump on occasion
= DUNK

Short term (conservative) goal is to squat 90kg x 5 before the end of the year. I am at 82.5kg x 5 now.

hi, nice to meet you (lol), welcome to teh forums!

ya man, just stay consistent, don't become over obsessed, get that squat/lunge up & jump on occasion, have fun, get that shit.

peace allstar

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

warm up
shoot hoops -- not good
core stretches

work
tucks x10
pogos x10
sprint x4
1-step x17 -- getting better, omg, all at least 30 except 2 or 3, 1 or 2 might even have been 31

REA 2x3x95
jump squat 3x3x95
squat 3x2x285 -- way better than Monday
OHP worked up to top set of 5x125
chins worked up to top set of 5xbw+25 -- too easy

crunched for time so called it there.

sick#@%@#%@#^%@#