211
Nutrition & Supplementation / Re: zgin spinach log
« on: July 08, 2010, 01:05:49 pm »
.27 lb stir fried
.27 lb boiled
.27 lb boiled
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212
Nutrition & Supplementation / Re: zgin spinach log
« on: July 08, 2010, 12:57:49 pm »
2.5 lb spinach= 9 wide bowls i have at my house.
each wide bowl=.27 lb spinach
each wide bowl=.27 lb spinach
213
Nutrition & Supplementation / Re: zgin spinach log
« on: July 08, 2010, 12:43:06 pm »buy a scale?
im not spending 15$ to measure how much spinach i eat...
214
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: July 08, 2010, 12:40:44 pm »7-7-10
Jumping was good, getting 2+" over rim with both hands. Consistency pr.
Depth jumps 3x5 with stiff legged ankle hops x5 in between sets.
-depth jumps were really good, was getting 9'9-9'10. They were 1-2" higher than my svj. Svj has not gone up at all so far, pretty much always get 1" above rim = 9'9, maybe if I practice it more it will go up.
squat: 135x5 185x3 235x1 MSEM: 285x1 300x1 300x1 - pr 2xbw
nice jumps arowe! everybody on adarq.org seems to be hitting pr's right now.
216
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 07, 2010, 03:14:19 pm »7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous!
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho
A-link from vertfreak is on this forum btw.. so calm down shawty.
he was last active in august,2009....
217
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 07, 2010, 01:50:10 pm »7 July 2010
Conditioning/recovery workout
Weight@session : ~195
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.
- 5 mins rest
JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''
Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous!
haha you and adarqui trying slrvj= LOLOLOL im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho
218
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 06, 2010, 08:52:06 am »
27 slrvj? up yo game!
219
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 05, 2010, 03:06:14 pm »why not just jump on 10'5? unless ur a dunker and not a vertbro?
10'5'' looks "too high" , lowers my confidence and eventually i jump lower.
Example:
A bad jump for me is ~30''
Jumping on 10' , 30'' is 5'' above , even though i did a bad jump im still able to grab the rim hard , people around turn their heads , kids go wowww etc , so confidence stays high.
On 10'5'' , with 30'' i will barely touch rim , that doesnt help hyping needed for PR.
Its a mental thing , trying to get as "jacked" as possible. Its also personal , maybe the high rim would work different for someone else , like "pissing" him off so he gets higher...
yeah i gotcha. the only heights i have used are 10' and 9'10. i like 10 better but it may only be due to increased room for a runup. idk. i think im the guy who thrives on 10'5 rim. me n adarq find coffee really boosts confidence. so does spinach, it gives me tons of swag.
peace!
220
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 05, 2010, 07:57:42 am »
why not just jump on 10'5? unless ur a dunker and not a vertbro?
221
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 01, 2010, 05:06:59 pm »
word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now
222
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 01, 2010, 04:07:36 pm »Nice job man! You've been slackin on the vids though! Mad World is a great song. I like the techno remixes.
thanks man.. ya ive been slacking because i've been doing long training sessions at night, real late.. i want to get some single leg jumps in on saturday night at a court.. when im in a gpp this hard, dunking doesn't really enter my mind, i feel inhibited.. weird stuff..
i'm going to get a 30+" LL-SLRVJ on saturday!!
(left-leg-slrvj)
no ur not, me and natho are the only slrvj masters. bitch, u aint shit bitch.
peace!
thanks for those mixes too word!
224
Performance Training Blog / Re: WAKE THE F*$% UP - Exercises that can have you firing optimally
« on: June 29, 2010, 09:39:01 pm »u forgots zgin stim mang
that method is level-7..
especially if jumping outside
225
Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: June 29, 2010, 09:27:04 pm »This is one hell of a great thread! Thanks ardaqui for the collecting and sharing the wisdom and knowledge of Mr. Verkoshansy!thats dr. verkoshansky to you sir.