Adarq.org

10/22/2010

bw = 150
soreness = quads/hamstrings (bad)
aches/injuries = none
fatigue = medium

man my quads were toast wtf

workout: dunk session
- got up pretty good, pics above
- landed 2 dribble up one handers and two dribble up two handers, 2 self lobs
- glute bridges: 5 x 50 ez work for tomorrow
- calf raises: 5 x 30 ez work for tomorrow

sooo.. my dad was going out tomorrow night that's why i made sure to dunk tonight, but after, i find out he's not going so, i might actually try and dunk tomorrow too.. i havn't done back to back jump/dunk sessions in a while, last time i did, 2nd session sucked bad.. but i was pretty inhibited today so, hopefully tomorrow my legs feel good..

i think tomorrow i'll be < 150 when i wakeup.

tried editing some dunk scene for my vid tonight, pretty annoyed, since i can't use the music i've wanted to use for so long, because it'll get flagged, i have to find other stuff.. can't find anything.. well i found something but it doesn't fit the session.

peace

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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22 October 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 1

Bodyweight@session : ~196,5
Injuries/aches : none
Soreness : none

SQUATS :
1x6@187
1x6@198 , ( -11 lbs )
1x6@209 , ( -22 lbs )
1x6@220 , ( -33 lbs )
187 , 199 , 209 sub-parallel , 220 half-squats.
Decided to focus on depth at that cycle , that's why loads went down.
220 was too easy though because i used the same increment with sub-parallel sets ( 11lbs ) , must remember to push the half-squats more.

BSS:
1x8@154 , ( -22 lbs )
1x8@176 , ( -22 lbs )
1x8@198 , ( -22 lbs )
Didn't remember the weights correct , duh!

LEG CURLS:
1x8@88 , ( -11 lbs )
1x8@99 , ( -11 lbs )
1x8@110 , ( -11 lbs )
1x8@132 ,  too heavy , limited ROM.

SINGLE LEG STANDING CALVE RAISES:
1x12@110 , ( +22 lbs )
1x12@110
1x12@110 , ( -22 lbs )

Everything weak except from the deep squats , those were good.

that's the most red color syntax i've seen in a while loool, what happened

last pic, make:

9'11 rim.. first pic is a miss, though i have 2 nice lob makes, and some dribble up two hand/one handers... i'm going to do probably two more sessions before i drop a video.. next session i want to goto that outdoor court with a roof, then another outdoor session at a different court, and actually, i'd like to try and get some dunks in on an indoor gym.. if i can get tat same deal, $5 to jump inside that la fitness gym ill do that.. gotta go around 9:15pm to try and make that deal work.

I can't believe I overlooked this thread! I haven't really been exposed to much jazz, but the stuff I've heard has been awesome! The synergy between the piano and the drumset is amazing...kickass chords too! So your dad and his friends both composed AND performed this?

ya that's him and his friends playing.. i'm not sure who composed what, whatever the vid says, most of them say composed by alex darqui though or something.. he's written tons of music but jazz is mostly improv.. so iguess he writes a general outline and they all just vibe/improv off that, not sure though.

in regards to the synergy between piano/drums, it's funny because, they hadn't played together in YEEEEEEEARS.. so it's funny how they just came together one day and were able to play like that.

peace man

Hey Andrew,

long time no post but always checking out logs which are great; keep it up!

thanks man, i definitely will.

um

i only have a trap bar at home and was thinking of doing this for ME singles 3 times a week

combined with either hurdle jumps (duct tape bamboo to a tripod which i can adjust works great)

then other 3 days reverse lunges with 40kg/48kg double kettlebells (singles/doubles etc) with a broad jump.

Always try to up the BJ and hurdle jump distance.

Do you think trap deadlifts would work good for this? i dont have a squat rack.

Also how do you think heavy single front squats to parallel would be in terms of benefits compared to the half squats you do?

peace

jon

i'm confused, you want to do heavy singles on trap bar 3x/week AND reverse lunge 3 other days? so 6 total sessions? sorry if i misread..

front squats are AMAZING for vert.. i prefer them over back squat or half squat, it's just they are hard as hell to do imo, most people really find them to be brutal.. they really kill my upper back, put knots in it etc, so thats why i don't do them.. but if you can do them fine, i'd implement them.. i'd try to break parallel on front squat, but if you can't, parallel would be fine.. i wouldn't do any half squat front squats.

trap bar singles would work great.. any form of singles training works great, it just teaches the body to GO HARD THEN RELAX, which is what we see in every athletic cyclinc/acyclic movement... singles can be done on pullup/chinup, squat, trap bar, deadlift, dips, depth drops, oly's, & bench press.

that bamboo/tripod idea is really cool.

peace man

The funny thing about that is that the dude obviously DOES have a really good vert. It might not be 50" but it could easily be 40." Why would he exaggerate so much when it's so obvious that he's lying, and when his actual ability is so solid?

it's just a compulsive liar syndrome.. people who have that shit, they embellish a lie year after year, to the point where they actually start believing it.. it definitely is a mental problem.. i mean he claims he ran 10.x's in 100m under FAKE ID at track meets.. come on now, who the fuck would do that.

i believe his RVJ maximally was 44 or so, that's my prediction.. I doubt SVJ ever cracked 40, from what i see on his DJ video & his dropstep jump footage.

i dno man it's odd..

3-5am workout is insane, why so early/late? Also how come you do heaps of high rep glute bridges?

ya i mostly workout late.. usually 12-2am or something like that.. when dunking it's more of a 9pm-10pm then finish the rest of the work later at home.. my sleep schedule is shifted 6 hours clockwise hehe.

i really love high rep glute bridges, definitely seem to help get my glutes involved more in athletic movements.. it makes them stronger to a point, then, after that, it's mostly just used to active them/increase tone.. more tone/activation in the glutes just means better hip extension so, i really feel the difference.. it seems they are getting in better condition too, when i started them again, 50 glute bridges was really burning, now it's just starting to burn near 100.

peace man