Adarq.org

its making the outside tendons behind the knees very tight...
not sure why.

i'll stick to it till it gets unbearable then, since u did prescribe lunges.

i'd get some vids up of the lunges, and the BSS. how would u say a stepup is done anw?
mayb i'll get some vids of all 3 haha.

thx man, gotta go harder.

week 82
mon, lance week 4

warmup, prehab

sprints: 2 x ~15m
stiff leg ankle hops: 3 x 20
MR tucks: DND

jump snatch: 4 x 5 (37.5, 40, 40, 45)

squats: 4 x 5 (100, 110, 110, 110)

RDL: 3 x 7 (80, 85, 85)

lunges: 2 x 10 (60, 62.5)

calf raises: 2 x 15 (115, 115)

bench leg raises: 2 x 15

- didnt notice the weight was wrong on snatch. wanted 3 x 45.
-  progression frm last session:  squats, RDL, lunges, calf raises
- a day from my 28th birthday, i'd wanted to dunk on the day as a milestone/present. unfortunate that i had to have that ankle injury, otherwise i was pretty confident i could have done it. oh well

question lance, would it be very different if i did stepups instead of lunges?

hahaha, hey why dont u go post on gabkick's profile lol. that'd be fun to watch. 

Heh thx!
I'm liking how the two strips of muscle look.

Unfortunately my strength levels are nowhere near yours haha!

Will be seeing a chiro this fri, hopes he makes some positive impact.
And hopefully our ankles will clear up soon and we'll hv some dunk vids lol!

week 81
monday, lance week 3

warmup, prehab

sprints: 3 x short incline

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 42.5, 42.5, 42.5)

squats: 4  5 (100, 105, 105, 105)

RDL: 3 x 7 (80, 82.5, 82.5)

lunges: 2 x 10 (60)

calf raises: 2 x 15 (110)

s1: garhammer hanging knee raises: 3 x 15
s1: EZ biceps curls: 3 x 12 (20kg)

- progression still there on most lifts. rdl, squats, snatch, calf raises. 
- garhammer raises were supposed to be tougher than the usual hanging straight leg raises i usually do, but they werent.
- jump snatches felt harder than they should. still pretty alright, but was expecting it to be easy.
- i think those lunges are making the outside tendons behind the knees tight. possible due to me not being able to do them in the open, and being confined to the rack.
- might not be able to do second workout this week, got physical test on thurs. will see if fri is possible.

What's with the beef?

Why wud u suggest a diff plant if adarq's been doin it the other way all this while?

And how's that vid loading hahahahahha

Lmao! The guy didn't trip, but there was like 3 feet between us

I put in the work tryin to learn it upon ur advice man.
Still abit raw, but I wanna make it a pet move of mine so I dun hv to keep attacking the rim lol.

Share more of ur tips/pointers as much as u can man!