Adarq.org

i dunno abt the legs frankly, the squats were alright, lunges felt tough at times.
but i did get abt 2-3 inches in a fatigued and sore state, so i hope that means im onto somethin good.

that's definitely good though..

i've been seeing alot of journals here talkin abt squat stance dude, what is a powerlifting stance anyway? toes more flared out, knees pointing further out?

if thats the case, i think im like that too. frm ur vids of u dong the squats, i notice that u point ur knees almost straight infront... is that better for vert?

well, if you have the hip flexibility/leg-to-torso structure, then this is how you should squat:

<a href="http://www.youtube.com/watch?v=R_jxTc2ITA8" target="_blank">http://www.youtube.com/watch?v=R_jxTc2ITA8</a>

if you have really long legs, then form can be changed many ways.. but generally, you want to mimic that form above ^^ as much as possible.. does that look like your squat? hehehe

my legs are long and my hip has gotten injured from going deep, so that's why i squat the way i do.. though i have been squatting a bit different lately, i'll try and video it on saturday or sunday.

peace!

8/13/2010

bw = 160
soreness = hamstrings
aches/injuries = left hamstring tendon a little, left calf barely

ever since i stopped doing lunges, i've lost some tonus in my glutes.. unfortunately walking lunges starting bugging my big toe (LBSS-syndrome), so i guess i'll incorporate some high rep stepups next session with the ssbar.. i've actually had high rep walking lunges fuck with my feet a few times, but it always goes away, this one definitely was a bad strain of SOMETHING so, can't F with it.



workout #1: dunks
- 35" RVJ on warmup
- dunk attempts: made 2 out of 3, then lights went off.. SUCKS heh
- so i did a thorough warmup, then warmup jumps, then a few near max jumps without the ball, then 3 dunk attempts... overall volume = low = good.



workout #2: 400m-TEST-A
- ok the goal was 10 400's, but after dunks, my quads became deathed during the 4th/5th 400, so, 400m-TEST-A consists of 5 400's... this was done on a slightly curvey sidewalk at a park, exactly measured to 1/4th mile.

- 400's @ 5x, walk back, repeat:

-- total time: 8:43 - 9:13 (on my stopwatch, wrong time, but the take home point is it took exactly a half hour)
-- 400 #1: 1:09:47 <-- holding back a good amount, still tough but holding back, figured i'd try and keep this pace for every sprint
-- 400 #2: 1:09:xx
-- 400 #3: 1:12:xx <-- some fucker drove by and yelled some shit at me, pissing me off
-- 400 #4: 1:17:xx
-- 400 #5: 1:06:xx <-- legs toast but really pushed it
-- walking back after each 400 took about 5 minutes

- 20's x 3, acceleration was good.. wanted to do alot more but i was toast


all in all, good workouts today.. left ham tendon bugging a little bit, my legs are just locking out too vigorously every time i get out of bed/chair.. that's what is bugging it.. i can't NOT do it either.

so, 400m-TEST-A now exists.. 200m-TEST-A might happen tomorrow.. with 1.3 mile run at the end.







peace!@$

<a href="http://www.youtube.com/watch?v=A5VB3kvVrnE" target="_blank">http://www.youtube.com/watch?v=A5VB3kvVrnE</a>

Beast.

DAAAAAMMMMMMMMMN

Quote from: adarqui on August 13, 2010, 06:41:47 pm

thanks for the words tam/joe etc..

joe/zetz, odd, im much better at 200m than 400m.. i mean, i can go all out for 200m without really feeling mentally drained.. when i go all out on 400's, i have alot of mental 'fatigue' as well as some physical fatigue.. the physical fatigue right now definitely isn't as bad as the mental fatigue.. once the mental fatigue disappears, it'z over, 2012 olympics.

You serious about that? Would be epic! I would wear fan shirts of you despite the fact that I don't even like the 400 m event  .

well everyone makes an olympic claim once in their life, but i say, why not? i mean, just thinking about that as a goal transforms your training/motivation to the next degree, so in that sense it helps.. but who knows mang, i mean, i know that i'm capable of some insane shit if i just go 100% in terms of anaerobic endurance/short aerobic endurance events.. so who knows you know? i'm going to try and express that ability as much as possible, while still improving vert/top end speed, and then we'll see what happens..

i just need a bigger motivation than dunking/training etc.. i mean, i realize that, when i was boxing, i had more fire.. i had a goal, and that goal was to fight pro and become a champ.. i mean having that in the back of my head transformed my training so hard, plus, i just couldn't puss out knowing that someone was going to be in the ring every week trying to take my head off, with all of the sparring i did.. so i had something to keep me in check.

i'm about to become 28, but i don't really think that matters.. i know for a fact i could run an impressive 400/1500m, i just have to create a goal that will keep me focused and give me more purpose.. i have some insane work ethic, that's for sure, always have, so that little goal I've created will give me more direction..

bottom line, i need to prepare for 'competition', so that i'm not just training to train.. i feel i've lost that aspect of myself, as i used to be insanely competitive, not only with myself, but competitive against others.

so ya, who knows, saying "2012 olympics go get it" before my 400's worked last night, so it's serving it's purpose already

peace

edit: no disrespect to actual people preparing for olympics it's more of a way to get me to work as hard as humanly possible and make as much progress as possible in the next 1.5 years.

edit #2: also, i don't want to be one of those guys who says some olympic goal then trains like a pussy.. olympics 2012 is more of a slogan at this point for pushing my body to the absolute extremes.

ok word

from what i remember, he was jumping 37" SVJ and 4.3x in high school, so i mean, he's a freak. I need to find his old charlie francis training journal thread.. he improved power/speed a bit, but i'd imagine he added some serious mass over the years he was in college.

cybernetic scheme is lulz.

definitely a hard dunker, but people weren't "awe'd" by his dunks because of his vert.. wasn't as impressive.. it's like if you see scottie pippen vs james white dunk.. james white just blows your mind, scottie pippen just dunks it hard with way less vert.

Quote from: adarqui on August 13, 2010, 05:44:18 am

8/12/2010

bw = 160
soreness = hamstrings, quads tight
aches/injuries = left shin/calf a bit achy/tight, right hamstring tendon a bit achy

workout:
- ~400's @ near max intensity, 5 x
- ~800 x 1
- ~400 @ near max intensity, 1 x
- .75 mile run, 1 x

done.. felt so fast in my 400's, good stuff.. felt my quads too much though, from the squatting last night, they had too much tension.. otherwise, felt very good tonight.

might jump tomorrow, dno.. basically planning on jumping + speed work

peace

I don't know why you go so intense when you're having so many aches, :/.

trying to adapt it.. but you're right.. it's my left calf/shin that is problematic, i stretched it a few days ago and it's been worse since. hehe

peace