IDK i may be an idiot but i like to just get a football and grip it as hard as possible then do the same with a bball
isometric pinch grip with football.. good stuff.
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this is and pull ups are done on a ledge on my stairs...i have gotten stronger fingers from it..now i when i deadlift 225 i don't even need to worry about dropping it
support grip using fingers, good stuff I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.
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but i still am not a great Palmer..maybe that is what i will work on next week
ok so..... last night i decided im going to go back to that nice outdoor court with a roof, because of all the rain that has happened here.. so i goto sleep at 4:30 am (instead of 6:30am) and wake at 10:30am, needless to say not enough sleep..
i go dunk, kinda tired but trying to forget about it.. as im warming up, the rain comes in from the side, massive wind/rain.. wrecks the court.. i wait it out and do like 30 dunk attempts, a few really nice jumps, but the combo of slightly slippery shoes (mostly in my head) and lack of sleep had me less than peak.. but i still got to like 35" on a few jumps.
so i get home, all caff'd up, and pass out for 4 hours..
i wake up and weather seems nice outside.. i just may go dunk again, at a local court here.
lol nuts.
peace
do you have a job? or is this it? cuz i know my parents couldn't do that sleep schedule
well I had a job as a strength & conditioning coach at Memorial Sportscenter (MSC), but I quit it in order to take care of my grandpa.. My dad was having to take care of him too much, and my mom hurt her back trying to lift him etc, so I quit my job to do it pretty much 24/7.. so nope, no job right now.. my job currently is: - take care of my grandpa - build adarq.org - progress my own training
sounds fun, but the grandpa situation isn't all fun-n-games lol..
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anyway this summer i have the same sleep schedule except i fall asleep at like 3AM and wake up at like 3pm or even later haha i kinda like it except there is little to do at night when you can't drive anywhere you want
so you where at the roofed court and it still go through!!! holy crap must have been pouring i am gonna hit the court tomorrow thanks for reminding me
ya man check it, crazy wind/rain, was coming in sideways:
i'm pissed off in the clip I had just warmed up, performed my warmup jumps, and performed some max jumps.. was just getting ready to dunk, then bam, crazy weather.. it wrecked my session pretty bad but when the court did dry i got some ok jumps (some nice misses), but still, mentally i was shook because I hate the thought of slipping.
Oh sorry I meant I came TO track after playing semi pro (2nd league in ISR- kinda like ABA) basketball after high school.
ahhh, i misread, my fault.
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My hamstrings are very big, my entire thigh is bigger than a lot of bodybuilder's but not the strongest it could be... Otherwise I wouldn't be in the 11's.
ah, do you know how many natural GHR's you can do? what kind of measurement of strength would you use to assess your hamstrings?
i mean for hamstrings or hamstrings+glutes I generally use natural ghr/lunge.
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The camera is a Casio EX-FC100 on 210fps ! Cool toy !! and cheap too.
I currently have 2 coaches trying to get me to play football for the local club, and a national league coach wants me as a small forward, but I am in track now, maybe next year... I do miss basketball though.
Plan... I mostly get help from people who follow the late Charlie Francis, last year was successful but I didn't get the one on one coaching I needed, all I had was this camera and online guys... Also being the fastest in the city means no one better to train with... So all of my sessions were ALONE without coaching.. like a wolf. I will change that this year.. And that will be the biggest change in training I am planning to make.
Technically, short to long with GPP starting mid august for 8 weeks, then a 10-12 week SPP (3-1-3-1-3-1-3-1) Followed by a comp period, then another 8 week SPP, by then I MIGHT be in the USA sniffin around NAIA, but maybe not... Getting above 50% scholarship is quite hard for me at the moment even in NAIA or D2. Track sucks when it comes to scholarships.. 50 guys in a team so you have to run like 9.9 to get a full ride. I am hoping with 80% in a very weak cheap school with a new track program, I could get the remaining 20 off SAT scores (October) But that's a long shot.. So i'm not counting on it.
If you have any advice for me about this issue let me know !! Could International students take student loans ? Do you know any track dudes on scholarships ? Where are they and what are they running ?
i've got no idea on the international students stuff etc.. LBSS definitely has a nice post about the times though, I wouldn't imagine 9.9x being the only way you could get a full ride.. i'd imagine anything around 10.5 or lower would allow you to make plenty of D1 track teams.
Found adarq on youtube. I am 6' 1 1/2", white, and weigh about 212lbs right now (down from all time high of about 240lb back in my 300+lb bench days). I'm about 11-12% body fat percentage right now shooting to get down to about 8 or 9 soon hopefully (dropping a few more pounds in the process- I already have a visible 6 pack so almost there). I train mostly with kettlebells and do some pliometrics with jumpsoles. I can grab rim now easy off a drop step (haven't tried standing vert yet) and have about a 7'11 1/2" reach with shoes on. My goal is to be able to dunk on regulation again (used to be able in high school). Theres a park down the street from me with a 9 1/2' hoop (great for practice) and the other side is about an inch short at 9' 11" (also good to work up from). I'll be posting a video soon of dunk practice on my youtube channel at http://www.youtube.com/user/AnthonyC5R . Stay tuned!
hey man! welcome to the forum. nice about the drop step vert, sounds like you will be throwing some down just on fat loss + jumping/kettlebells alone.
how'd you get into nail bending? I got a bunch of grip stuff, CoC's/ironmind bag of nails/thickbars/farmer's walks, used to mess around with that stuff.
daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.
man fucking go nuts next RVJ session, maybe even jump at night if you can..
Well , when i got my 34'' PRs my rim touches where 32'' , now they are 1,5'' higher , i also got one stupid jump on the 9'8'' rim that i touched rim 4'' to 5'' below wrist , thats 34'' to 35''. Dont know how high it is because i didnt film it so i cant claim it...
Vertical jump testing/dunks session Weight@session : ~191,5 Stim : 200mg caffeine + 1 redbull , good! Awfully hot and humid , terrible conditions , even at 9:30pm that i had my session.
Warmup : 10' dynamic warmup , 2x10 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.
JUMPS on 9'10'' ( 10' was taken again ): -1x3 SVJs : 29 ( equals PR ). -1x4 2-step DLRVJs : ~33+'' -1x4 full runup DLRVJs : ~33+''. Very nice , got many clean 29'' SVJ and 33'' RVJ rim touches , some were 1 frame after peak so 33,5 to 34.
DUNKS on 9'8'': 4x5 dunk attemts. Couldn't palm the ball today , DUH! Still got some very nice dunks , jumps were great too.
Very happy with this session , because the heat really drains me.
daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.
man fucking go nuts next RVJ session, maybe even jump at night if you can..
ok so..... last night i decided im going to go back to that nice outdoor court with a roof, because of all the rain that has happened here.. so i goto sleep at 4:30 am (instead of 6:30am) and wake at 10:30am, needless to say not enough sleep..
i go dunk, kinda tired but trying to forget about it.. as im warming up, the rain comes in from the side, massive wind/rain.. wrecks the court.. i wait it out and do like 30 dunk attempts, a few really nice jumps, but the combo of slightly slippery shoes (mostly in my head) and lack of sleep had me less than peak.. but i still got to like 35" on a few jumps.
so i get home, all caff'd up, and pass out for 4 hours..
i wake up and weather seems nice outside.. i just may go dunk again, at a local court here.
Hey ! I'm Ofir AKA The Silencer, most of you probably know me as a dunker and basketball player.
beastly dunker.. and the only fireball dunk ive seen
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I started my journey to a bigger vertical jump at 16, known as "Skywalker" on the J101 forums. Through there I was contacted by Peter Mundy, who washed my eyes with Kelly Baggetts work, which exposed me to the world of sports enhancement
My life has changed dramatically since then. I got in that crap deep since then, I am now 22, moved to Track from semi-pro basketball and doing quite well. I have my PT certification and I am gaining experience in a lot of gyms and athlete clients, And i'm planning on moving to the states to to compete in NAIA/D2 track.
had no idea you are doing semi-pro now, that's sick..
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I run 11.05 100M FAT, a 3.60 30m HT, and jump 43" vertical leap from 3 steps. Currently 6'3" and 190lbs
I would like to run 10.60 by next year, and jump high enough to get my mouth to the rim.
what's your plan on trying to get to 10.6 by next year, considering you are playing semi pro now? any idea yet?
how beastly are your hamstrings?
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Been lurking for a while but decided to register ! VERY nice website,hoping to learn a lot. good luck !
Yep, that's where I train (Even though I have free memberships in 3 gyms) BTW the floor is all twisted so in real life it's like a natural incline bench.. LOL
is that slow mo cam yours on your sprint analysis?
i prefer grimey ass backyard gyms than commercial ones too
could be postural though, my posture has definitely improved standing due to my glute/ab strength.
Makes sense. The guy I took yoga classes from in Chile (laugh it up, fools, laugh it up) gained two inches on his height because of how much his posture improved after starting yoga.
LOLOLO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
no but seriously, that's cool stuff.. he shoulda took before/after side pics.
i'm 6'1 now WITHOUT SHOES..... so in my flats im like 6'1.5"
i somehow grew an inch during age 27 at some point.. i was standing next to my dad near a mirror and i was like "damn im taller than you wtf?" so we measured and im now an inch taller.. i measured like .5 years ago and i wasn't 6'1 without shoes..
pretty weird... could be postural though, my posture has definitely improved standing due to my glute/ab strength.
But if you can do 20 reps with it, it's not your 10RM, by definition. ??? ??? ???
leg mass recovers fast when you breathe between reps.. for example, if i was mentally strong i could have just kept going, even hitting 100 or so..
a 10RM is something you can hit without really breathing much between reps.. if you have to sit there and take a few breathes between each rep, you are recovering energy & filtering lactic acid to help you hit another rep, so it's not really apart of your percentage of 1RM.. for example, you can try to breathe in between bench reps, it'll maybe get you only 1 or 2 reps total, but the musculature is working too hard while holding the bar at the top, plus that musculature is much smaller in mass than the quads, glutes, and hamstrings..
when you're standing up with the bar, the glutes/hams can recover pretty well as they are not under significant stress, only the quads/erector spinae really is..
so if your max is 335, take your 10RM of that, then perform 20 with it.. that's how 20 rep breathing squats work... definitely not more than 10RM.
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I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.