20716
Pics, Videos, & Links / Re: beast
« on: June 08, 2010, 04:03:02 am »
im subscribed to both, but somehow missed rutger's 500 DL, that is insane.. props to that kid he works damn hard.
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20717
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 03:47:10 am »
ok so the rain pissed me off, but then at 9:05pm or so, i went to the court, because the storm was overhead but still hadn't rained yet.. it was brewing for like 1 hour!
workout #1: dunks
- 5 minute warmup
- 33" jump off 3 step lead in
- 8 dunk attempts before it rained
- i pulled a vag dunk session (dunking in drizzling weather) lol.. it was drizzling lightly but i just had to dunk, i was flying.. finally after 8th one it started pouring so..
- no dunks went down but i was getting up nasty throwing them down hard.. i was in a huge rush.. resting like 15-20 seconds between dunks..
- used mini tripod so some distortion, but definitely wrist over rim a few inches
here's a few pics:
workout #2: 1am
- light sprints, short
- svj's no idea how high, ill put pictures in a bit
- tuck jumps: 2 x 10
- more svj's
- ice skaters
- one ~60 yard sprint on a curve
- single leg box jump (~18") to drop stabilize: 1 x ~8 each leg
- squat iso: 1:30 (being bit by misquitos)
- neutral grip pullups: 14 but stopped a few early
- pushups on handles: 20 but stopped way early
- hamstring iso: 1:30
- calf iso: 5minutes
- diamond pushup iso: 30 sec stopped early
one of the svj's:
- trying to figure out how high it is.. my reach in flats has to be 96 or 95.5", head height would be 71" probably.. track flats im shorter than basketball shoes.. so my head is a bit over that 96" or so, by how much im not sure.. i want to get my chin over that metal roof thing
workout #1: dunks
- 5 minute warmup
- 33" jump off 3 step lead in
- 8 dunk attempts before it rained
- i pulled a vag dunk session (dunking in drizzling weather) lol.. it was drizzling lightly but i just had to dunk, i was flying.. finally after 8th one it started pouring so..
- no dunks went down but i was getting up nasty throwing them down hard.. i was in a huge rush.. resting like 15-20 seconds between dunks..
- used mini tripod so some distortion, but definitely wrist over rim a few inches
here's a few pics:
workout #2: 1am
- light sprints, short
- svj's no idea how high, ill put pictures in a bit
- tuck jumps: 2 x 10
- more svj's
- ice skaters
- one ~60 yard sprint on a curve
- single leg box jump (~18") to drop stabilize: 1 x ~8 each leg
- squat iso: 1:30 (being bit by misquitos)
- neutral grip pullups: 14 but stopped a few early
- pushups on handles: 20 but stopped way early
- hamstring iso: 1:30
- calf iso: 5minutes
- diamond pushup iso: 30 sec stopped early
one of the svj's:
- trying to figure out how high it is.. my reach in flats has to be 96 or 95.5", head height would be 71" probably.. track flats im shorter than basketball shoes.. so my head is a bit over that 96" or so, by how much im not sure.. i want to get my chin over that metal roof thing
20718
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 03:41:02 am »Darq whats your opinion on the reverse lunge? do you see it as performing walking lunges in the fact that in entails "postive/forward" hip extension like a walking lunge but unlike a normal lunge "On the spot". I a hoep i sensa makin
if you can't do walking lunges, i'd do reverse lunges.. but reverse lunges don't have that freefall for the front leg that walking lunges do, that's why i love walking lunges.. but my preference goes:
#1 - walking lunges (+ stepups)
#2 - reverse lunges (+ stepups)
#3 - BSS (+ stepups)
most people don't have the room to do barbell walking lunges unfortunately, but they are definitely my favorite
yes you make sense though, it definitely mimics the concentric phase, it just doesn't have that eccentric impact phase.
peace man!
20719
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: June 08, 2010, 02:18:00 am »Dynamic warmup
Vert was pretty good. Rvj ~6 inches over 9'8 with one hand, ~2 inches over with two hands.
Depth jumps 3x5 complexed with stiff legged ankle hops 2x5
barbell hip mobility warmup
squat: 135x5 185x3 225x1 --- MSEM 265x1 275x1 285x1-pr was only planning on doing 3 but decided to try another 285-fail
upper body
ANTE UP!!!!!!!!!
siiiiick!
ANTE UP!!!!!!!!!
20720
MUSiC anD SHeeT! / Re: BERT & ERNIE RAP!!!!!!!!!!!!
« on: June 08, 2010, 02:01:03 am »i love old skool rap shit.....sick song....darq could u make tell us your top 5/10 psyche up songs or whateva, shit you listen(ed) before you would dunk..
well, my #1 dunk psyche up song is:
- who dat by young jeezy
my #1 squat psyche up song is:
- crunk - pastor troy (dno if thats the official name, "get some crunk in your system" -- lil jon / pastor troy / trill)
other dunk psyche up songs I like are:
- who run it - 666 mafia
- shook ones part 2 - mobb deep
- nothing on me (instrumental) - lil wayne
i actually listen to alot of classical / techno (or dance or whatever it is) though now.. classical pumps me up more, i have so many songs that get me going apeshit.. i don't know the names of them but they are alot more effective than rap.. this crimson tide /gladiator song gets me so amped.. i'll have to go through them one day and make a playlist if anyone is into that stuff..
peace!
20721
Basketball / Re: BOSTON CELTICS vs LA LAKERS
« on: June 08, 2010, 12:01:05 am »im a die hard celtics fan so i may be a bit biased, but think of it this way. Yes last night Ray Allen was just completely wet. He mustve banged a leprechaun or somethin before the game, his shooting is insane. And rondo had the triple dub. Celtics won by 9 last night, and they were FAR from playing a perfect game. KG and Pierce werent factors on the offensive end, and when they finally are, the lakers have no chance of stopping us. I really wish it were celtics/suns. Nash deserves a shot at the title
ya, kg and pierce will be on fire in boston, that's why LA can't win this.. i feel for nash too
20722
Introduce Yourself / Re: just joined!
« on: June 07, 2010, 11:19:44 pm »
A good progress vid by thorton:
<a href="http://www.youtube.com/watch?v=GIil9RSEC5k" target="_blank">http://www.youtube.com/watch?v=GIil9RSEC5k</a>
similar to nba80305930's, good stuff.
similar to nba80305930's, good stuff.
20723
Introduce Yourself / Re: just joined!
« on: June 07, 2010, 11:11:30 pm »whats up? just joined, but ive been looking around here and reading a lot of these articles for a while. Basically, my goal is to get my running vertical up to 40 inches. id like to be able to grab the very top of the back board, but ill focus on getting my vert up to 40 for now :
you can follow my progress on my youtube account:
http://www.youtube.com/user/SCF24
hey man welcome!
what's your vert at right now? i remember seeing you land a nice dunk off dribble up, has to be mid 30's, 36 or so?
peace!
20724
Baseball / Bryce Harper
« on: June 07, 2010, 10:45:13 pm »
rip told me about this kid, apparently he's a phenom.. he's got a pretty sick swing/power.
http://www.youtube.com/watch?v=4Gr23DWu97Y
<a href="http://www.youtube.com/watch?v=4Gr23DWu97Y" target="_blank">http://www.youtube.com/watch?v=4Gr23DWu97Y</a>
http://www.youtube.com/watch?v=4Gr23DWu97Y
20725
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 07, 2010, 08:42:28 pm »
6/7/2010
155.6 today
- considering my workout last night wasn't that long, this is pretty good, definitely not water drained
i was just about to leave for the court but a major thunder storm is coming, perfect timing :< this training at night thing isn't working out too well so far, last night & tonight have been raining.
if it rains real bad i'll just do a plyo workout tonight but honestly i wanted to dunk.. SHITTTTTT.
155.6 today
- considering my workout last night wasn't that long, this is pretty good, definitely not water drained
i was just about to leave for the court but a major thunder storm is coming, perfect timing :< this training at night thing isn't working out too well so far, last night & tonight have been raining.
if it rains real bad i'll just do a plyo workout tonight but honestly i wanted to dunk.. SHITTTTTT.
20726
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 07, 2010, 08:36:25 pm »
nice man sounds fun, if you light yourself on fire though make sure a fire extinguisher is nearby and you record it in high def.
20727
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 07, 2010, 04:54:28 pm »how low were you on the iso pushup...i try to be 1-2 inches chest from ground...brutal i am trying to get it to 4 minutes someday though
ya, real low, like 2 inches or so then i drop to 1 inch.. i don't like pushup iso with hands on floor, i prefer oding them on my pushup handles that way i can get alot deeper more comfortable, but either way, it still kills my pecs hehe.. actually it probably kills my pecs alot harder with hands on floor than hands on pushup handles because i'm not in the greatest ROM, i can feel them working alot harder rather than just holding myself in the stretch.
good luck with 4 minutes, ive only broken 1 minute on them a few times :F my pecs give out so quick its crazy..
Quote
surprised to not see any bananas on ur plate
i had about 6-7 throughout the day yesterday
20728
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 07, 2010, 04:52:06 pm »Hey andrew whats your opinion on arms crossed front squats as opposed other (olympic?) style. I used to do front squats, and i only did them arms folded, cant really do them the other way.....(Large forearms in relation to humerous, to large)
p.s Q&A anyone?
well, if you can't do them clean-grip style, then ya cross grip is ok, but i prefer clean grip style.. eventually you can use alot more weight and it should become more comfortable, it creates a nice shelf to hold the bar.
i couldn't do clean grip for the longest time but then i started doing lockouts off high pins in that position, so basically 1/8th squatting the bar up in that grip, it definitely helped.. once i did that for a while i just went right into front squats, which are painful as hell to me btw, but im definitely a big fan of them.. you have to be careful with them when you have knee issues though, they really hit the quads hard.
peace
20729
MUSiC anD SHeeT! / Re: BERT & ERNIE RAP!!!!!!!!!!!!
« on: June 07, 2010, 05:58:07 am »nice....
whats the beat from? sounds sick
mop - ante up
20730
Article & Video Discussion / Re: Interesting Glute article
« on: June 07, 2010, 05:23:47 am »Its like Quads used to be overated and now they are way underated (to MOST people, calm down darq calm down)
same thing with calves, they used to be overated and are now underated....(to MOST people)
You could so easily make a great jump program Andrew, i thought of this after you saidQuoteregardless of what you actually have to work, there's one thing that can be certain you need to improve:
- maximal strength in a "squat movement" (full, half, whatever)
- explosive strength in a "squat movement" (jump squat, dj's, rea, etc)
- improve maximal & explosive calf strength (dj, reactive, calf raise)
AND WE'VE ALL HEARD SOME PEOPLE IN THE S&C INDUSTRY SAYING "QUADS ARE USELESS, AN ATHLETE WOULD BE BETTER OFF WITHOUT THEM" TO ME A SAYING COULD NOT BE ANY MORE STUPID
ya i can't stand the people that diminish the quads/calfs importance, makes no sense.. they are so obsessed with 'p-chain' that it is laughable.
*calms down*