Adarq.org

6/7/2010
All I did was some abs/hyperextension, and incline walking on the treadmill today.

A few days without doing any activities with impact, and it seems to be feeling a little better. Although it still hurts waking up and walking downstairs, or putting alot of weight on left side. I got a 1.5 inch thick pvc pipe today, and I'm going to start foam rolling on IT band on it. I'll let you guys know if this helps.

really dig into that left it band hard, hold the spots until the muscle turns into mush (you'll feel it relax).. give it 45 seconds or so, just try and relax/calm breaths etc.

peace

Yes , that's the way, dunking in the rain FTW.
I should post a dunk from that last session i did , its right when the heavy rain starts , you can see the floor changing colour , even a few rain drops fall on the lens!

HOLY SHIT!!!
Id say thats 4'' below wrist! So 12''  over rim , 11' touch ??           

well i'll go with 3" down, i really don't know how to interpret these weird angles from my mini-tripod HEHE!!!!!! i mean i know for a fact on my first real warmup jump before dunking, i hit that .5-1" down my wrist or whatever off 3 step lead, so ya maybe it was 35? i got no idea, the angle kills me.. haha.. im uploading a vid soon of it so you can judge.. the dunk i didn't slow mo you can see some real nice float in it.

i dno lemme upload vid, hah, i can't fig out this mini-tripod shit like i can with my large tripod :F

ya man i put some rain footage at the end of the vid, i dno if you can see it while im dunking, very bright light in the vid shields it a bit.

im happy regardless

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

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!!!!!!!!!

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

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!

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.

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..

surprised to not see any bananas on ur plate

i had about 6-7 throughout the day yesterday