Adarq.org

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 66-16

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17 December 2011

Bodyweight@session : ~190.5
Injuries/aches : none
Soreness : VMO & glutes 3/5 , quads ( VL ) and calves 2/5

Upper body workout

BENCH PRESS:
8@99lbs
8@110lbs
8@110lbs
4@121lbs + 0@121lbs + 4@110lbs
-My either way embarassing weak bench was even weaker today.

SEATED ROWS:
8@125lbs
8@140lbs
8@155lbs
8@170lbs
-More in the tank , 125 & 140 were waste.

SEATED OHP:
8@66lbs
8@77lbs
8@77lbs
8@88lbs
-Weak girl status here too.

WIDE GRIP LAT PULLDOWNS:
8@130lbs
8@140lbs
8@150lbs
8@160lbs

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 65-16

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15 December 2011

Got caught up with work and erands , did nothing!


16 December 2011

Bodyweight@session : ~190.5. Turns out gym scale shows 2lbs less than home scale , gonna use home scale for reference.
Soreness : none
Injuries/aches : none

REA SQUATS:
4x3@132lbs
-Improving , real freefall , explosive concentric , transition slower than i want though.

SQUATS:
5@176lbs , full
5@187lbs , full
5x@198lbs , full
5@203,5lbs , full ( last time attempted 209 and could only do them above parallel )
5@209lbs , full ( last time backed off to 198 to keep depth )
-Used 2,5kg plates to elevate heels & Lance's bend-knees first technique. Tried to place bar lower, probably mid-bar. Also drunk a redbull before gym. The combining result was great as shown above. Had improvement in torso lean in all sets and reps too.
-Interesting , squatting 209lbs ( ~1.1*BW ) below parallel is very challenging and i am experimenting/learning technique & form. After 4 years of squatting i am a squat noob!  

BB REVERSE LUNGES:
8@132 each leg , easy
8@143 each leg , hard but easier than last time
8@154 each leg , hard , but much easier than last time

STANDING CALVE RAISES:
1x15@176lbs
1x15@187lbs
1x12@198lbs , couldn't complete 15 reps.

WTF are you talking about vag? Wade dribbled the ball, received the ball while on his left leg, took right - left and finished with a layup. Right+left = 2 steps.

My comment was not about any video posted in here,  it was about that 'Euro-step' term and this ever-lasting debate about traveling that gets in my nerves!

Just R.T.F.M. ( Read The Fucking Manual )


Edit :

http://en.wikipedia.org/wiki/Traveling_%28basketball%29

Traveling in the modern game
In today's game it is important to note that very few refs at the college and high school level actually enforce the traveling rule. Many have come to believe a player gets "two and a half" steps after picking up the ball. This is not true. As clearly stated in the rules, once a foot comes down in possession of the ball, it becomes the pivot foot. Furthermore, once it is lifted the player must shoot or pass or when the foot returns to the floor it is a travel. This clearly gives the player at the absolutely most "one and a half" steps. Again, this will rarely be called in the high school or college game.

OMG , after the 'euro' step now there is a 'half' step.

brb , gotta go die!

-It is not called the 'euro' step , it is the '3d' step. It is one-two-three , not one-two-euro.
-When the rules allow 2 steps and you take 3 , it is violation. 3 is bigger than 2.
-When the rules allow 3 steps and you take 3 , it is ok.

About NBA and traveling:

http://espn.go.com/blog/truehoop/post/_/id/9963/traveling-violation-nba-on-rule-change

The section of the NBA rulebook dealing with traveling used to allow players to "use a two-count rhythm in coming to a stop." It was reworded this season to say players "may take two steps in coming to a stop, passing or shooting the ball."
Missing is the definition of that "two-count rhythm." From the old rule, which has governed every NBA game before this autumn:
The first count occurs: (1) As he receives the ball, if either foot is touching the floor at the time he receives it.
The second count, the rules then make clear, is a player's next step. Therefore, the two counts would be exhausted after the running player has taken just one step. The new rule, meanwhile, allows two -- a crucial difference.
As reported in March, the NBA has long ignored the rule while instructing referees to allow two steps, so it is believable that the way the game is called will not change. But the rule certainly has. The new video rulebook says, for instance, that "a dribbler may take two steps after gathering the ball to end a dribble."

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 62-15

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12 December 2011

Bodyweight@session : ~190
Soreness : quads & glutes 1/5
Injuries/aches : none

Explosive lower workout.

HANG POWER CLEAN:
5@88lbs
5@110lbs
5@121lbs
-Power improvement , I think 121 is 5-reps PR tie.

EXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@253lbs
3@264lbs
3@275lbs
3@286lbs
3@308lbs
-Awesome , even 286 was damn explosive, 308 were normal speed.

RDL:
8@179
8@198
8@220

STANDING CALVE RAISES:
4x6@209lbs

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 60-14

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8 December 2011

Meh , felt too weak and numb , did nothing!  


9 December 2011

Bodyweight@session : ~188
Soreness : none
Injuries/aches : none

SQUATS:
5@176lbs , full
5@187lbs , full
5x@198lbs , full
5@209lbs , barely above parallel
5@198lbs , full
-Accepted my pussy level full squat  and focused even more on depth/form , so weaker than last week  

BB REVERSE LUNGES:
8@132 each leg , easy
8@143 each leg , hard
8@154 each leg , killer

STANDING CALVE RAISES:
Single leg 2x15 each leg @ BW
1x15@187lbs

I can't get over your eccentric speed ( for a PR lift ) and your depth/stance combination.
Awesome stuff , carry on...