Adarq.org

Adarq gettin' props on Charlie's forum for the Verk notes.

Need a high-five smiley like on Lyle's forum.

appreciate it LBSS! it seems alot of people now-days don't even know who Verkhoshansky is or what impact he had, from some of the forum threads that popped up recently.. hope this will help a little, but his pdf's/books definitely should be checked out.

peace man

<a href="http://www.youtube.com/watch?v=dAN9sKlOZxE" target="_blank">http://www.youtube.com/watch?v=dAN9sKlOZxE</a>

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

<a href="http://www.youtube.com/watch?v=l96ea1dBxT0" target="_blank">http://www.youtube.com/watch?v=l96ea1dBxT0</a>

amazing session tonight!!!!!

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

6/31/2010

soreness: hamstrings
aches: nothing much really.. lower back a little
injuries: right adductor strain, but its feeling better than yesterday, but definitely couldn't sprint

BW 157

workout:
- interval jog up to basketball court : legs didn't feel too great
- warmup jumps x 5 each plant (5 LR, 5 RL) : started feeling better
- LR + RL jumps: 5 each, 3 sets... jumped better than last two days, hit some nice 30's off LR and a 124" off RL !!!
- single leg jumps: worked up to about 10'5" touch multiple times from SLRVJ L, hit 10' bARELY on SLRVJ R!!!!
- walking lunges: about .75 miles worth non stop, felt so good and explosive on them.. when i walked after for a while, i couldn't bend my legs no joke.. i had to walk stiff legged.
- calf raises: about 10-12 sets of 20-30

on those single leg jumps, most of my runups came from 3pt line, but i even did a few from half court.. full acceleration into the plant.. felt so good, couldn't believe how good my SLRVJ felt.

so far this GPP is going good, didn't expect to jump like this today.. happy.

hopefully ill get some SLRVJ vid on saturday or something?

peace

<a href="http://www.youtube.com/watch?v=4N3N1MlvVc4" target="_blank">http://www.youtube.com/watch?v=4N3N1MlvVc4</a>

whole documentary:

30 June 2010

Upper Body Workout
Weight@session : ~196 , ate big today ( for workout + possible jumps/dunks tomorrow ).

BENCH PRESS:
1x6@132
1x6@143
1x5@154

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x6@110
1x6@132
1x4@154 , 4'' limited ROM , too heavy

WIDE GRIP LAT PULLDOWN:
1x5@165
1x5@176
1x5@187

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132

Weight went down , but strength went up , nice

very good sign ;d

http://www.youtube.com/watch?v=1IVlJIMeT9M&playnext_from=TL&videos=tgvgrUsbNYU&feature=sub

Watch out Konstantinovs.

those two guys could deadlift an elephant.. beasts.

wow man thats a tuff sesh with a shit tonne of volume! good work ethic........

thanks man.. so lame though that my adductor pulled.








6/29/2010

bw = 157

soreness: glutes/hamstrings/triceps
aches: none
injuries: right adductor strained..

did some really long static stretches during the day, helped loosen it up a bit.. but as i was jogging up to the bball court i was feeling it, just had to be careful.



workout:
- interval jog to bball court
- jumps: 5 LR, 5 RL x 3  -> got up lower than yesterday on average, but had the same peak jumps as yesterday, so thats a good sign.. RL i felt my adductor, LR none at all.. so maybe the RL's yesterday prior to sprinting is what made my adductor fatigued enough to pull, interesting..

- 1.5 mile quick jog back home: felt great, had to because a huge storm was coming.. i beat it, started pouring down hardcore right as i got home.. i actually enjoyed this jog, might do another one thursday.

- dips/neutral grip pullups: 4 supersets.. weak on pullups but strong on dips.. pullups were surprisingly weak, felt so odd, but i dont care

- natural ghr's: PR PR PR.. best partial reps ive ever done!!!!! spent about 15 minutes straight on it.. doing all kinds of crap including those deeper rom partials.. happy with this, very happy

- stretching off and on the rest of the night..



adductor didnt bug out at all on the natural ghr's.. so much hamstring on those im loving it.. i have to keep improving those, that's going to be very important for my sprint speed.





i plan on jumping / sprinting / walking lunges tomorrow.. we'll see about the sprinting, probably won't be able too..

these high rep walking lunges make my legs feel crazy strong, especially when i deload a few days, right now im in a constant state of fatigue and they feel real strong.. high rep walking lunges are perfect.

ok peace!