Adarq.org

http://www.youtube.com/watch?v=5MeiwLLZjDo&feature=channel_page

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I recently bought the GPP Essentials video.  It gives a fairly detailed layout of the GPP for a short to long program.  It shows how to integrate hills, med ball drills, and beginning speedwork into a GPP program.  It has analysis of running technique and demonstrations of proper weightlifting techniques as well.  It also goes into some depth discussing the warm up and how a proper warm up should be conducted.  The GPP Essentials video gives a good explanation of why the GPP is structured the way it is and shows how a proper GPP should be set up.  I am definitely glad I bought it.

nice! another positive feedback on one of CF's vids.. so far i havn't heard a bad one.

6-17-2009

- extremely sore

- right mid-back to lower back caught a "spasm" i think..

- right hip flexor, right quad, right glute, right piriformis, right erector spinae is wrecked...... something freaked out im sore as hell everywhere on the right side of my body.. had to have been the single leg bounds (fastest ive ever done them on either leg)

- general soreness on hamstrings/quads/glutes on left side also



i feel wrecked..

ill probably do my big shock workout on friday, not tomorrow.. i think i need another day's rest.. tomorrow ill do light bball dribbling though.

peace

(Box)squat
Deadlift
Powerclean
Pushpress
Dumbell Row

If I get stronger on these, I know I'm doing something right. That, and if I get stronger on these, I get stronger on other stuff. A bigger pushpress gives me a bigger bench, vice versa does not work per se. Same for squats and deadlifts, they increase pretty much everything else I do. And for some reason, my triceps kickbacks do not increase my squat.

tricep kickback EXTREEEEEEEMEEEEEEEZZZ!!!! might increase your squat.

peace

Man, you look like you're really getting up in the first and second pics. Any guess as to how high up you were getting?

probably multiple 38's... i got some new video editing software... in the beginning i have it zoom in on those two dunks.. can really see it very nice.

due for a 40 soon, hopefully

peace

6/15/2009

- right shin splint
- hamstrings very sore
- quads VERY sore
- glutes still sore
- back tight


- basketball dribbling mixed in with very light submax dunk attempts off dribble
- hit 1 hard dribble up dunk with a ~90% jump.. was kinda shocked.. i thought i'd be completely stale on my jumps today if i tried any..



tomorrow if my quads / shin splint feels ok, im going to do some big big self-lob dunks..

peace

6-14-2009

was pretty dead today.. glutes still very sore

- 5 40 yard sprints
- single leg bounds each leg (10/20 yards)
- vert: 27.2"
- 18" depth jump: stopped, hit a wall.. i think the sprint/bounds killed me.. i mean i jumped 24" off the 18" box.. wtf
- big depth drops @ 4x5
- pullups

peace