Adarq.org

Just let it go man , the more you insist the more you make a fool out of yourself.

Rapror:
This theory of you enrages me, especially after discussing it in detail in the relevant thread some time ago.
Of course friction is important but what are you saying? That for a given hand size and grip strength you palm a ball better if it has more friction? NO SHIT!!!
If you had longer hands and/or better pinch grip you would be able to palm more worn out balls than you do now, THAT's all there is to it!

Hyperdunk:
You are 5'7'' to 5'8'' , Stockton and Rondo are 6'1'' , Nash 6'3'' , MJ 6'6''. They don't have gigantic hands , they are just taller.

And my measurements:
I am hust below 6' barefoot , hand length is ~8'' and width ~10''.

A lot depends on the plank type.

This plank should be easy:




The plank that kellyb does at the end of this video is near impossible:

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



Kellyb has some interesting things to say about abs in this article:

http://www.higher-faster-sports.com/noglutes.html

Core Stability

You'll also want to test your basic core stability.

TEST #1

PERFORM A PLANK: Get into a pushup position, then rest your forearms on the floor. Your body should form a straight line from your head to your feet (don't let your hips sag). Hold the position as long as you can. You pass if you can hold it for two minutes or longer.



You fail if you collapse before the two-minute mark, or if your hips dip at any point within that time frame.

TEST #2

PERFORM A SIDE PLANK: Turn onto your side and, keeping your body in a straight line (just as in the plank described above), rest your weight on your forearm. Hold the position as long as you can, then repeat on the other side.



You pass if you can hold the position for 90 seconds or longer.

You fail if you collapse before the time is up, or if your hips dip at any point within that time frame.

Fortunately, if you fail at either of those tests you can remedy the problem with the same exercises you used in the tests.

For the next 3-4 weeks, perform both tests 3 times per week, doing 2-3 sets of 30-second holds for each, and working up from there.

27 August 2012

Bodyweight@session : ~191 , whaaaat?  
Soreness : none
Injuries/aches : none

Starting Strength - workout #17

SQUATS :
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
-Weight felt light but legs were weak. Got all reps in legit depth but form did not feel so tight. No vid.

BENCH PRESS:
5@137,5 lbs ( +2 reps )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Nice, last week i tried 137,5 and got 3 grinders at 1st set, this time i did 3x5 no problem.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 lbs ( +11 lbs )
5@143 lbs ( +11 lbs )
5@143 lbs ( +11 lbs )
-Nice.

No quad bugging. Had a fatiguing weekend, much alcohol, not much sleep, much driving. I blame this for my bad squatting performance. I am not sure if i will up the weight on Friday or redo 159,5.

Edit : later i foam-rolled both IT bands. Painful shit but feels so much better afterwards, gotta keep at it!

I am training back 2*week, one day is 3x8 chest supported seated rows and the other is 3*F chinups, does it cover that multidirectional approach or i am hitting the same muscle group twice?

24 August 2012

Bodyweight@session : ~188
Soreness : hamstrings 4.5/5 , quads 2/5, glutes 1/5
Injuries/aches : NONE!

Starting Strength - workout #16

SQUATS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
Wow, that was it? Just 1 foam rolling  + kellyb stretch session and im cured? What kind of magic sorcery is that?
I was so sore in hamstrings that i could not even walk normal, quads still sore and yet i upped the load 11lbs and form was even better. Pic tomorrow.

SEATED OHP:
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
-Increased my ROM from chin level to lower neck / upper chest level.
99 was lightweight but i wanted to go into that new ROM easy.

DEAD HANG CHINUPS:
7@Bodyweight ( -2 reps )
6@Bodyweight ( -1 rep )
4@Bodyweight ( -3 reps )
Total = 17 ( -6 reps )
-Changed style here too, to dead hang. So much harder, i am surprised i got 7 at 1st set.

Foam rolling FTW, finally no bugging at all, before, during and after squatting. I'm gonna keep doing it regularly, hopefully next week i can attempt an easy return to jumping.

^That is interesting, training glutes together with hamstrings in one movement is very tempting!
No experience with hip thrusts though, is it safe to do that manouver with 250-300lbs?

Kellyb himself demostrating it:

<a href="http://www.youtube.com/watch?v=s_hQSJVIN3c" target="_blank">http://www.youtube.com/watch?v=s_hQSJVIN3c</a>