Adarq.org

Quote from: adarqui on September 16, 2010, 05:12:16 am

Quote from: ARowe on September 16, 2010, 01:19:53 am

9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.

one of those trademark Arowe horrible-as-fuck workouts out of nowhere. I forget, don't you rebound well out of those? I remember you had some very similar to that, say, being able to rep out 245 x 5 then one day not even hitting it for 1, then a few days later you jumped pretty good/were pretty strong? I kind of remember that happening a few times.. could be wrong though.. ??

peace man

Yea it has happened a few times. It's pretty much always a one time thing though, next workout is back to normal. I might have pr'd after these bad sessions too. Should I do session 1 again or just move on to session 2?

Quote from: adarqui on September 16, 2010, 04:56:49 am

Quote from: BMully on September 13, 2010, 10:51:24 pm

his vertical has got to be high no matter what his weight is

i asked a while back, brozknoz guy said it was measured at 30.

Did he ever say what the linebacker jumped?  I have seen about 100 people ask but never seen an answer.

Quote from: Rip on September 16, 2010, 06:32:06 am

You're older den my granpa niggah

x2 !!!

oh , wait.... 

Was the two hander of a lob or of the run? 2 hander of the run would be cool.

i dont think the programming was very good. they only 2 max effort attempts per week? wtf is that.   also, i didnt see any plyos besides box jumps :/ and didnt see any form of squatting.   nontheless, most got pretty good gains. especially this one kid i saw.

Quote from: adarqui on September 16, 2010, 04:07:21 am

what yall think? I mean I think it looks like a pretty legit before & after video

http://www.canhedunk.com/Global/Episodes/Default.aspx

good stuff imo.. 10 weeks, a few inch gains on pretty much everyone, i think one guy looked to have gained around 4 or so i forget.. anyway, no INSANE gains, which is truthful.

next step, "canheBTL.com", take those kids to BTL level, now i'd love to see that.. looool.

peace

They got some okay gains although I have to say that I did not find the results impressive. I mean, if you can pick 7 determined players, most 6' and taller (the only two smaller ones, not surprisingly, were not be able to dunk at the end of week 10) , already jumping pretty well for their untrained state, it is not hard to get their strength up considerably in 10 weeks, which will immediately show in their vertical jumps. I found it funny that they said that basketball players are not olympic weightlifters and have to train differently. If you take complete untrained novices and put them in an olympic weightlifting program that actually produces strength gains, a higher vertical jump is exactly what will occur.

So, this was a cool project and the improvements were solid. But I am not surprised or anything about what was done and what has been achieved through it.

y r u working out twice a day everyday now?

Yeah you'll get some sweet ones man. Definitely have the pop. That one in the pic above must have been a make though right? Maybe soft but still a make?