Adarq.org

<a href="http://www.youtube.com/watch?v=Q_EQ9X2elqA" target="_blank">http://www.youtube.com/watch?v=Q_EQ9X2elqA</a>



as adam knows, it was raining all night, so couldn't get vid of ankle hop stuff..

left lower back still bugging, lame.



pullups/dips, 3 sets

6 mile interval sprints
- felt real good
- right calf tightened, left didnt, so odd, thought it would be the opposite
- intervals were good for my calfs, didnt allow them to tighten as much as they would if i non-stop ran it
- plus i ran at a higher speed for my sprints
- i did sprint/walk, mostly of 200-400's.. so maybe 5 miles of actual running, 1 mile of walking, no idea



peace

Did an A workout earlier this week, will post later...
Adarq, I'll need to chill abit for a month, how do I protect the gains I've made? Like, maintainenance or something? I'll only realistically be able to hit the gym once a week for the next 4 weeks.. But I might be able to so something not requiring weights another day of the week.

the only thing you have to make sure of, is that you are working within the same 1RM range.. maintain your strength at like 3x8, and make sure it doesn't drop..

if you meant chill as in, really reduce volume etc, then the 3x8 would be too intense.. if this is the case, just work up to a "near max 5" every week, and that's it.

the point is, either using 5's, 8's, 10's, etc to maintain strength without letting it drop.

pc

That's crazy, if Tdub's SVJ was that low, but would make sense; he could dunk since he was a boy. I think people like him, who simply practice jumping during puberty, develop extremely reactive tendons, due to the extra hormones floating around in their blood during that time, have you seen Ben WIlliams? He started triple jumping when young and now has very stiff tendons, and doesn't seem to weight train much.

Brings up the question are theese people jsut genetic freaks or have they really started to train at the optimal time? And if you think about it, it should be much easier, metabolically to synthesize lots of collagen, rather than muscle, and be easier to improve tendon stiffness/tendon size, than muscle when those hormones are so high, since buildig muscle is a much more intensive process. Vitamin C + some lysine or proline = collagen basically, but it's not that simple of course

well, most of us white boys have been playing ball/jumping since a young age, and that didn't help I mean, I played all day every day from age 8 to age 22-23.. I would do max jumps all the time, trying to dunk on 8 when i was young, or trying to touch rim when i was in h.s. on up.. didn't do anything for me.. this is a reason why you see dunk/jump programs so popular, it's a majority of people who have been playing ball their whole life but can't jump for shit who are buying the programs... i mean i personally got so frustrated that even years after getting bored of basketball, i still wanted to dunk.. hah.. if anyone put the work in on the court/jumping it was me, didn't help one bit for my vert tho.

it has more to do with genetics imo.. sure if they didn't jump/play as much ball as they did, they wouldn't have those hops.. but these guys just adapt/have the leverages/tendon length/power naturally to be great..

i mean ive seen it with kids that i've tested, for performance camps.. you get mostly kids with bad performance numbers, then you get some kid (mostly black or hispanic, but some white) who just have freaky power numbers for their age.. absolutely dominate everyone else in terms of power.. their gene pool for power is just better..

but ya, generally the most motor learning is going to happen at a young age, so getting in the right kind of practice/training at a young age definitely does help.

peace man

<a href="http://www.youtube.com/watch?v=wdPP0TmqKiU" target="_blank">http://www.youtube.com/watch?v=wdPP0TmqKiU</a>

Warm up
usual
tried a few double-unders but I suck at them. Oh well, not exactly a priority.

Work
low-box ankle hops 3x10 (minimizing ground contact...you know what I mean)
bench 185x3, 195x3, 200x6 
DB row 60x5, 60x2x8
core circuit that I made up on the spot and don't like

Cool down
stretch

As you can see, kind of unfocused/no plan going into tonight. Not a good way to do things but it's okay. Felt pretty good and 200x6 is a PR for sure.

ya well thats a nice PR.. under your current situation, trying to come up with a "performance enhancement program" is just not needed, who knows how the knee will react etc.. playing it by ear, having fun, and progressing safely is just as effective.

injuries really derail programs.. then we try and stick to the program with the injury, and make everything worse.. heh.

God that looks painful. The workout, not your back. I'm not even sure I could finish something like that at the moment. Even if I took my time with it. OTOH might be useful to have some BW workouts to mess around with while I'm traveling next month. What is "core on dip bars"?

ya these workouts are intended to not only make me stronger, but mostly make me tougher mentality, get me back to that "who gives a fuck lets get it done" mode.

core on dip bars is like, holding myself up and doing knee ups/leg lifts/holds etc.

Back-wise, could be trigger points sending some pain down there, no? My friend Jim (the beast skills guy--Google "handstand") got a splitting headache and nearly passed out at the end of a set of high-rep squats recently. The diagnosis? Trigger points in the head and neck. Worked on those shits and was fine.

well i got a litle disc issue from way back, before vert stuff.. so that tweaks quite often.. i do have trigger points in my QL though, for sure..

Speaking of Jim, he did a push-pull PL meet last month and benched 300 and DL'd 500 at <180# bw. The bench ain't great but he barely works on it. Now he's going for a bw snatch for an OL competition at the end of this month after just starting to work on the lifts seriously like last week. Also he can touch nearly as high as I can (maybe 2" lower) on a two-step VJ despite being 4" shorter. Shows you what a huge strength and stability base can do. Or at least puts my ~230 bench and ~360 DL at 170# into perspective, haha.

damn nice, thats some sick stats..

Quote from: adarqui on April 09, 2010, 10:05:58 pm

Quote from: nba8340 on April 09, 2010, 09:52:21 pm

i think he'll dominate again, just overpower him, we'll see

ya i think he'll beat sylvia too.. sylvia is just too slow and lethargic at this point, he's gonna get cracked.

His punches are all arm... but his arms are bigger than my thighs so i guess they'd do some damage.

Seriously he needs some cardio

Alex

ya, getting hit with one of those shots in 4oz gloves would be nuts, even though they are ugly shots.. thing is, a good mma striker would welcome those shitty strikes and murder him.. he definitely needs cardio, i can't see him lasting 3 rounds.

pc

that is funny shit, never seen a 360 get blocked before.