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22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

that is sick..

Thanks man , that is even sicker :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg13355/#msg13355

  +  +  = RESPECT!
  = "no homo" , LOL

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LOL@being a poser! 

Respect on his physique and dunks though , i like a lot how he leads in his final plant on DLRVJs!
Great editing too...

Yeah, I could dunk on a 9' rim, too...

My vertec-eye guesses 9'6'' to 9'8'' and mid-30's RVJ...

It's just human nature without the hypocrisy right there in the video...

Well yes , and basketball is a contact sport that encourages such things to happen , im sure every one of us that has played competitive basket has been there... But come on , we must be better than animals , otherwise there would be fights in every game. But yeah , things like that happen , its a shame and its against the whole idea of sports but it does happen.
I just hate guys like Krstic or Carmelo in that NBA fight some years ago , if you wanna fight , fight like a man , face to face , dont hit and run away...
Then again , it was Sofo ( Sofoklis Schortsanitis ) that Krstic was punching from behind, he is a freak of nature , 6'10'' - 370lbs , maybe Kristic did the best thing running away when Sofo turned against him, LOL

looks great overall, sure things can change a bit, but it is very solid from the get go.

Hah , glad you liked , wasn't too hard to plan that anyway , its last year's workouts and your typical ratio example...
Its like an expanded and slightly improved version of last season's ( successful ) 13 weeks experiment.
KISS ( keep it simple stupid ) FTW!

on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..

peace!

Yes , i had that in mind as we talked about it earlier this year.
Problem is that in the specific machine that i do the calve raises , max load = ~370-400lbs , which is a load that i can easily do 12-15 reps in great form.
Ill probably switch to 4x5 one-leg-calf raises for the stim so i can get heavier load.
Hey , what about standing calve raises , are they worth doing? Id guess the standing ones are way better as its kinda more combound and natural movement...

19 August 2010

DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.

Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.

-10 mins light jog

-5 mins rest

-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.

-5 mins rest

-10 mins light jog

haha, very wrong there dude.

i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!

But that's exactly what i said... my first 'blog-post' was referring to athletes caught in standard schemes ( like your 5x5 ) and 2nd 'blog-post' was referring to seeing some articles and trying new methods ( like that tmuscle you mentioned ).
Anyway , 2nd post wasn't personal , i remember reading in your log what you just stated above , that you like to read but cant plan. Well many people are like that , then they just pick a routine and start it , and pretty soon after they discover another interesting article that has another routine , they jump to that and so on... That was my 'target group' for the previous post , not just you , so i generalized

i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!

Well, personal coaching/training beats any article.
Its amazing that adaqui does that for all those people... I mean it takes so much time and effort , and he's not just making a workout template , he is doing it workout by workout , adjusting/regulating it etc , true personal training , word , respect!!!