Adarq.org

like a g6, dunk train irc.

I can jump a lot higher with that mini ball than without it... I just have a "purpose" to jump when I hold it.

ya i can't dunk for shit off the dribble, lose so much power from arm swing..

And the jumps were 36 inches for Nightfly at the slingshot attempt, 28 inches for me at the low rim, 31 inches for me at the high rim off one ... so ... you know...

how do you know those measurements? you're hangtiming? because those angles are very hard to tell exactly how high you're getting..

pc

thnx for the replies guys, i can barely browse forum atm because im uploading my 1.9gig park-tour video.. kills my bandwidth.







normal workout tonight after dunking.. lool.. going to walk+light sprints mon/tues, then vertec + lift wed, walk+light sprints thurs/fri, sat dunk..

that's because i need a bit more rest.. right ball of foot is raped, left groin is a pinchy/stingy, heels are a little shitty.............. u get the idea.. HEH.. plus i don't want to go heavy on singles for a little bit so im going to rep some stuff out.

vid tomorrow or something, uploading my park-tour-video, estimated time at the start was 8 hours upload.. wtf.. horrible.




9/19/2010

bw = 155
soreness = none
aches/injuries = left groin a bit (possibly small tear in there, been bugging me for a week or so)

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workout #1: dunks
- got up good, see pics abuv ^
- didnt land many dunks, had to dunk in between a full court game which just had too many fast breaks.. so i got a little cold... but on the flip side, i do get really amped dunking in between a game like that, that's why i did it.. it's fun
- landed: three 1 handers, 1 two hander
- missed: a shitload, everything off a dribble


workout #2: interval sprint + walk , strength
- 4 mile walk with light interval sprints mixed in, very bouncy, feel so light and powerful
- BODYWEIGHT AT THIS POINT: 152
- low bar parallel squat: 225 @ 2 x 5
- S1: bar-dips: BW + 10 lb @ 7, 8
- S1: low bar below parallel squat: 185 @ 2 x 5
- S2: bar-dips: BW @ 10, 6
- S2: barbell calf raise (toes in): 135 @ 25, 20
- barbell calf raise: 95 @ 20, 20
- weighted neutral grip pullup: BW + 10 lb x 8
- weighted chinups: BW + 10 lb x 8

dead.

jumped nasty, landed two hander off lob, nasty one.. but i fucked up my foot towards the end, ball of foot below big toe, the pad, is hurting like a motherfucker... fucked it up a bit for sure.

bleh!

gonna grab shit off my cam, dunking was tough, i did it in the middle of some games... but man i like that, gets me higher for sure, only problem is i cant just relax and do my thing.

i can hit the gym thurs and fri.
mon thru wed i can do BW stuff if required.

you have a game saturday right?

we're losing some structure, because thurs/fri would have to be way less volume in order to play alright saturday.. shiiiiiiit.






Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 3 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Friday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 2 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 2 x 5
  - 2 min rest between supersets

- CORE
- LIGHT STRETCH

been working on a project ALL DAY, very frustrating.. video editing project.. i shot some video in '24p' so, i spent all day figuring out how to render it.. anyway it looks pretty good, tomorrow i plan to create a new subforum for this big project i have.. not ready to 'launch it yet' but i have to work on it for the next few weeks and get everything ready... so thats why i been idle as hell today.



9/19/2010

bw = 155
soreness = none
aches/injuries = feel pretty good..

workout: recovery
- 7 mile walk with very light jog/sprints mixed in
- left achilles started acting odd about 4 miles in, for about .5 mile it was bugging, then it disappeared, was very odd



ate 7 bananas + 2 protein shakes after workout.. plan on being very light tomorrow and landing some nice dunks !@!@$

peace

whats up for next week adarq?

sup mang, what's your schedule like next week???

pc

9/17/2010

bw = 154.8
soreness = hamstrings, bottom of right foot very sore bleh!
aches/injuries = both heels a little, left vmo a little (felt weird alot of the day, weird sensation in it)

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workout #1: vertec jumps
- legs felt like jello, but i still had some nice jumps..
- SVJ = 26" (10'2") <-- lool
- 1-step lead = 32" (10'8")
- 2-step lead = 34" (10'10")
- legs felt like jello, dno how i even hit those numbers.. 157 lb at time of jumping..
- 5 sets of MR tuck jumps in between sets of jumps, 5 x 10


workout #2: right after..
- MR tuck jumps: 3 x 10, max effort
- half squat: 265 x 4 singles
- barbell calf raises: 135 @ 3 x 15, 95 @ 3 x 20
- dips: 5
- glute bridges: 3 x 60

half squat felt real shitty.. back bugging a little bit from it.. im not going to push the intensity on squat for a while, maybe a few weeks or more.. i might actually start repping out some 225 lb sets starting sunday or whatever.. going to actually ease off a bit on pushing squat up.

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