Adarq.org

Thanks adarq and LBSS.

14 October 2010

Was supposed to start [ phase 1 - cycle 3 ] of ratio with lower hypertrophy workout , but we have a game on Saturday so i threw in an out-of-the-program stim workout.

Bodyweight@session : ~197
Injuries/aches : none
Soreness : slight glutes and calves soreness

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 209 - 209 - 220 - 220
4x1 : 231 - 231 - 242 - 242
Everything parallel or below
Very strong , didnt expect those 242 singles at that depth!

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@242
Weaker than last time, didnt want to push to max too.

SINGLE LEG STANDING CALVE RAISES:
4x5@110
Taking those easy.

Quote from: adarqui on October 14, 2010, 05:46:43 am

10/13/2010 - DIDNT DO SHIT!

bw = 152
soreness = none
aches/injuries = left ankle, lower back
fatigue = medium



ok uh.. i spent ALL DAY (5pm - 5am) pretty much, editing this dunk video.. it should be epic, i did some very cool shit in it.. im rendering right now, will upload before i sleep.

got my weighted vest, no weight plates will fit in it etc, so i have to find my old ankle weight 'iron bars' (small weights), i should have a ton of those.

surprisingly i am 152 before sleeping, i think i burned like 2000 kcal just editing this video, brain power cardio.



peace

Brain power cardio ftw!! I eat so much when Im at school.

Whats your sleep schedule man? 6am to 2pm?

- Hackers (not that epic, but for some reason I never get tired of it)
- In the hands of god (a movie about big wave surfers)
- Ong bak
- Tom yum goong

Thanks mang. And yeah, the braces are no fun. (especially getting them at my age) The first hour or two after I got them didn't feel too bad, but it started getting worse. My older brother gave me some words of comfort in a text message during lunch.

I quote.... "It's going to hurt like hell for a few days"

I figure I might as well let the pain in my mouth fuel my rage while I lift. (maybe it helps, I don't know)

Anyway. A.P. Day 9:

Rest day

Hamstrings are feeling sore from GHR yesterday, but it's not the painful soreness I was feeling last week. The soreness is kind of numbing and I can tell they're recovering and getting stronger, so it feels pretty good. During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

Hopefully tomorrow I can get onto the track and do a 110m hurdles endurance workout.

During school I was running late, so I ran to a couple classes. I was surprised by how bouncy I felt even with my backpack on. Muscles are feeling like springs lately.

13 October 2010

Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched  32'' on my way down , definately 33'' at peak , season best!

After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL!

thanks man.

Quote

have you ever done anything like MR tuck jumps/pogos/depth drops for improving your force absorption?

I used to do 2 strenght days and then 1 jump/depth drops day and my vert went up and it was according to my strenght level but the 2" diference between my cmj and running was still there and then I lost some strenght lol and my vert went down.

The funny thing is that 2 months later, after a night of alcohol (to clean my body and spirit) and only 4 hours of sleep, I went to the court and I was explosive as never before. I hitted my PRs and maybe 0.5-1" higher.

i love this kind of weird video

very artistic!