19171
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2010, 03:41:46 pm »Excellent training mang. 2xbw is beastly.
thanks man!
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thanks man!
19172
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2010, 03:41:24 pm »What pin do you set the bar on when you squat?
when i squat normal? safety pins are like pin 8 or so.. last night, off pins, pin 11.
here's an idea of the depth of pin 11, this video is pin 12, so a little lower than this, and my reps were alot stronger, controlled down, pause 5sec, and lift up pretty strong:
http://www.youtube.com/watch?v=QF-Fp5ZeAwo#t=50s
pc
19173
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 24, 2010, 05:40:27 am »My mood right now:
warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups
work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s
cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches
No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.
hah nice man.. good stuff on the jumps & getting props for being a chris johnson.
keep this going, don't do anything too far beyond threshold and get a set back, just a reminder :F
19174
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2010, 04:37:34 am »
made another park video today.. will upload as im sleeping.
edit: i made myself an amazing egg sandwhich on pumpernickle with asiago cheese today... epic !@$!$!@
9/23/2010
bw = 156
soreness = mid/upper traps, abs
aches/injuries = right ankle a little
workout:
- 7 mile walk with MR tucks mixed in
- to my recollection: MR tucks x 10, 15, 15, 25, 25, 10, 10, 40, 40, 30, 10, 10
- should be pretty accurate..
- C1: pin 11 squat: 45 @ 3 x 5, 135 x 1, 185 x 1, 225 x 1, 245 x 1, 275 x 4 singles, 295 x 1, 315 x 1 (315 @ 152 = 2.07xBW)
- C1: pogos: 11 sets x 3
- bw at time of squat = 152, so thats > 2xBW off pin 11, strongest ive ever been for sure off pin 11.. pin 11 is a little bit above half squat for me
- pullup hang: lats more flexible than yesterday, nearly 1minute hang completely stretched
- glute bridges: 50, 40, 40
done :d
so, that's my little ramp for saturday.. tomorrow i should feel beat up a bit but saturday i should be flying.. today i felt pretty good considering yesterday, so, hopefully sat i am primed and ready to go, throw down some massive dunks :d
peace
edit: i made myself an amazing egg sandwhich on pumpernickle with asiago cheese today... epic !@$!$!@
9/23/2010
bw = 156
soreness = mid/upper traps, abs
aches/injuries = right ankle a little
workout:
- 7 mile walk with MR tucks mixed in
- to my recollection: MR tucks x 10, 15, 15, 25, 25, 10, 10, 40, 40, 30, 10, 10
- should be pretty accurate..
- C1: pin 11 squat: 45 @ 3 x 5, 135 x 1, 185 x 1, 225 x 1, 245 x 1, 275 x 4 singles, 295 x 1, 315 x 1 (315 @ 152 = 2.07xBW)
- C1: pogos: 11 sets x 3
- bw at time of squat = 152, so thats > 2xBW off pin 11, strongest ive ever been for sure off pin 11.. pin 11 is a little bit above half squat for me
- pullup hang: lats more flexible than yesterday, nearly 1minute hang completely stretched
- glute bridges: 50, 40, 40
done :d
so, that's my little ramp for saturday.. tomorrow i should feel beat up a bit but saturday i should be flying.. today i felt pretty good considering yesterday, so, hopefully sat i am primed and ready to go, throw down some massive dunks :d
peace
19175
Basketball / Re: The "Regular people dunking thread"
« on: September 23, 2010, 06:47:01 pm »19176
Basketball / Re: The "Regular people dunking thread"
« on: September 23, 2010, 06:34:51 pm »
nice mizzou practice dunk contest:
19177
Pics, Videos, & Links / highest running vertical ever?
« on: September 23, 2010, 06:34:07 pm »
19178
Basketball / Re: The "Regular people dunking thread"
« on: September 23, 2010, 06:31:07 pm »
nasty
<a href="http://www.youtube.com/watch?v=mtwxRYD1A-s" target="_blank">http://www.youtube.com/watch?v=mtwxRYD1A-s</a>
19179
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 05:34:01 pm »Why will reaching 145 lbs allow you to eat massive amounts without gaining weight?
i just put on fat too easy at my current body fat %, if i was ridiculously low, it's actually alot harder for me to put on fat.
19180
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 03:26:37 pm »
once im 145 or so i'd be able to eat massive amounts of food without gaining any weight, that's how it was growing up (16-24) or so, before i went through crazy bulk (lower activity, insane amounts of peanutbutter/bread/milk etc).
peace
ooooooowhaaaaaaaaaaaat?
??
19181
Strength, Power, Reactivity, & Speed Discussion / Re: Latest Kelly Baggett's article including VJB 2.0 announcement!!!
« on: September 23, 2010, 05:42:56 am »
gonna read it tomorrow, sounds interesting!@$
19183
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 05:15:23 am »
filmed another park today 
9/22/2010
bw = 154
soreness = hamstrings (alot still)
aches/injuries = parts of feet
workout #1: video taping a park (lol) & dribble up dunks
- video taping took 45 mins walking around etc
- dribble up dunks x ~20 or so, missed all of them but had some hard throw downs, nothing went in.. i got ~128-129" off 2 steps today on the jumps before, which was good considering the soreness.
workout #2:
- MR tuck jumps: 5 x 10
- MR bounds: 5 x 10 (furthest was 75 feet (my feet) total)
- MR pogo's: 10 x 5 (felt good, glutes started kicking in hard)
- paused pin squat singles: pin 11: 285 @ 12 singles, 225 @ 1 x 5
- 10sec paused pin squat: 225 @ 1 x 6
- barbell calf raise: 155 @ 16,15 135 @ 1 x 20, 95 @ 1 x 35
- pullup hang to stretch lats/back/decompress
workout #3: watching tv/forum'n
- glute bridges: alot
this happened on like ALL of my dribble ups, so odd, i rise off one foot first..
peace
9/22/2010
bw = 154
soreness = hamstrings (alot still)
aches/injuries = parts of feet
workout #1: video taping a park (lol) & dribble up dunks
- video taping took 45 mins walking around etc
- dribble up dunks x ~20 or so, missed all of them but had some hard throw downs, nothing went in.. i got ~128-129" off 2 steps today on the jumps before, which was good considering the soreness.
workout #2:
- MR tuck jumps: 5 x 10
- MR bounds: 5 x 10 (furthest was 75 feet (my feet) total)
- MR pogo's: 10 x 5 (felt good, glutes started kicking in hard)
- paused pin squat singles: pin 11: 285 @ 12 singles, 225 @ 1 x 5
- 10sec paused pin squat: 225 @ 1 x 6
- barbell calf raise: 155 @ 16,15 135 @ 1 x 20, 95 @ 1 x 35
- pullup hang to stretch lats/back/decompress
workout #3: watching tv/forum'n
- glute bridges: alot
this happened on like ALL of my dribble ups, so odd, i rise off one foot first..
peace
19184
MOVIES & ENTERTAINMENT & SHeeT! / The Town
« on: September 23, 2010, 04:36:33 am »
good movie.. im not the biggest fan of ben aflek's acting, regardless the movie was pretty good.. action, drama, suspense, overall good acting.. worth seeing.
19185
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: September 23, 2010, 12:40:10 am »legit one-armed pushups? damn, kid, that's pretty sweet, esp at your size.
Ha, yeah. Legit. When I was recovering from my injury I started reading The Naked Warrior by Pavel. I read about the philosophy behind just one limbed exercises for strength gain and it made sense. At first my left arm could barely manage 2.... while holding a chair. I built up to full one-armed and flat on the ground as I recovered and got stronger. Now I do them all the time just to show off or for maintenance.
I wish you could have seen the difference in size between my left and right when I started. After atrophy my left arm was probably about 2 inches smaller than my right. I wish I had taken some pictures....
hard work status ^^^
that's like when i broke my right arm for the second time, i learned to shoot jumpers lefty.. take a bad situation and make it positive :d
nice
peace