Adarq.org

Quote from: adarqui on October 03, 2010, 10:26:05 pm

Quote from: ARowe on October 03, 2010, 06:38:33 pm

10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$

whatever fuck that shit, session 1 coming up, that reactivity is going to come back, i mean it already did, some excess fatigue from PR'n most likely.. you had a down session, time for some up sessions.

pc

10-4-10

ok well some good news. Just did another jump session to see where vert is at. It went up again so I think I have definitely just been fatigued from session 2 on Wednesday.

vert 28" rvj 33"

Each day it has gone back up. Tomorrow I'll either try to pr or do session 1.

damn, good shit.. fatigue wearing off.. hope you pr tomorrow but if you don't, those damn big PR's are coming soon.

peace

Quote from: LBSS on October 04, 2010, 08:51:47 pm

Inspired by zgin:

The Luke Smoothie

est. cost: no idea

ingredients:
one banana
half cup of frozen strawberries
quarter to half cup of frozen blueberries
scoop of protein powder
three spoonfulls of plain nonfat yogurt
water

procedure:
place strawberries in blender first, followed by blueberries
add scoop of protein powder, then yogurt
slice up banana on top
add cold water until it's filled in the gaps below and just reached the bottom of the banana
blend
stop
scrape sides of blender
blend some more
enjoy the greatest smoothie ever created by man or beast.

need to make a push for sub 150 !!@$!@%


10/4/2010

bw = 153
soreness = glutes, low back slightly
aches/injuries = right hip a little
fatigue = a little

diet:
- half protein shake + 3 bananas
- burger on pumpernickle + 1 banana
- half protein shake
- workout
- protein shake
- protein shake + turkey & cheese sandwhich

---

workout: low volume jumping + high volume reactive
- sprint warmup to court (1.5 miles)
- jumps: didn't do a ton, did like 2 x 5each LR-DLRVJ alternating with RL-DLRVJ, then 10 each leg L-SLRVJ alternating with R-DLRVJ
- lots of power on my relaxed jumps, really had alot of spring.. only jumped from 2 steps on DLRVJ
- on the one LR-DLRVJ that i put alot into got 33 off 2 steps, went back to relaxed jumps.. good sign
- L-SLRVJ was easy 30's, relaxed
- EDIT: my glute cramped up pretty bad during SLRVJ, right glute.. those damn VJ TO SS ada trashed my glutes on saturday.

- MR tuck jumps: 50, 50, 40, 40, 40, 60, 60
- 1-step DLRVJ to SQUAT ADA: about 10 x 1 (during a 3 mile walk)

done

---

interested to see how i feel tomorrow, i feel real crappy right now, but my recent dunk session came after tons of tuck jumps, so it'll be interesting to see what i jump tomorrow if i feel good.. if i feel real shitty i'll possibly put it off until wednesday (if possible) for the vertec jumps, i want 35" off 2 steps, would be sick.. would like my SVJ to go up a bit past 122" touch too heh.

regardless, have to be peaked saturday for some big dunks, dunking with eddie.

peace

Hey guys,
  I've been experiencing some right lateral knee clicking since last night. I rolled the heck out of my IT band, stretched my piriformis (dunno if that's relevant to the problem at hand) and iced my right lateral knee and the discomfort isn't really subsiding. I had a lateral meniscus tear diagnosed  via an MRI in 2007 (not sure if I tore it then or earlier) and had a PLC reconstruction operation following the diagnosis and have linering scar tissue, which may be causing or aggravating the "problem." Any suggestions?

i'd give it a few days before getting it checked out.. ice/roll ITB is my general advice, but if it's still bugging at nearly the same intensity by thursday i'd think about getting it checked.. if you are 'adarqui' with no insurance though, you workout :< (edit: knock on wood)

peace

also apparently natural, scary yet impressive lookin` dude: (edit: blast_ linked me to both of these dudes... nh blast..)

SR sessions are planned as max 20 yard sprints and max DLRVJs, although given the limitations of the facilities I have available, that might have to change (e.g. there isn't always something to jump to, sometimes it's raining outside so the track is out, etc.). Might be helpful to have a menu of activities, actually. Thoughts on that?

i thought sprints were bugging your toe?

you can sub sprints with mr tucks, mr pogos, high speed jump rope (100 turns), stair sprints etc

pretty hard to sub for DLRVJ, but if i had to, i'd pick MR DL (double leg) BOUNDS for distance, not max distance/deep landings though.. so using no deeper than a half squat landing, bound for distance, around 5 bounds, keeping note of where you landed, maybe putting a marker, and trying to beat that each set.. you could go on for 10-15 total sets.

i have vid in exercise index and other vid on my youtube (over hurdles), over hurdles gives pretty much the optimal trajectory, so if you don't have hurdles, you want to mimic that style of dl bound vs those deep dl bounds you see strength dominant throws/other athletes doing.

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps

how'd you feel on this? how was the FA (force absorption) on the landings?

pc

Yeah but maybe adding links to stuff like "here's a strength template" or "here's the typical hypertrophy workout" etc would be great.

ya i should do that.. i intended to drop a few more blogs lately but i havn't finished them, my brain is in lazy mode lately.