Adarq.org

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

25 June 2010

Weight@session: ~197
EXPLOSIVE BLOCK B, Strength workout.

SQUATS:
1x5@209lbs.
1x5@254lbs ( parallel box squat )
2+0+1@297lbs ( HUGE PR! )
I planned to do parallel box squats@275 that was my PR. But 254 felt too light so i got greedy.
First 2 reps were half squats ( 2'' above parallel ) , then i went parallel ( box ) , failed to rise , sat there 20secs ( with 300lbs on my back ) , retried and got it up. Crazy shit...

BSS
1x6@176
1x6@198
1x5@231 ( HUGE PR here too! )
Crazy stim effect from squating 297 , 198 was light as a feather , i was actualy laughing lifting them. Very weird feeling!

CALVE RAISES:
3x12@330
Took those very easy because right ankle was bugging from the dunks.

wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace

Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next time!

Quote from: vag on June 24, 2010, 08:24:09 am

Quote from: zginphil on June 24, 2010, 08:03:20 am

i formally propose ending youtube dunk contests and just jumping to a vertec so we know exactly how high they get.

FAIL!
The argument is not about how high he got , it is about the rim height , which actually determines if the dunk contest was legit!
We use the heights they reach trying to estimate the rim heights from those!

but its an estimate!!!   id rather see the vert than see the dunk.

Ah... i thought u were ironic!
Well , its 2 different things , dunking and vert. The thing is both need a steady reference.
As for vert , its referenced well , standing reach to highest touch. So , say, Yao reaches 12'' with ease when he jumps , more that 1ft higher than you, he really destroys you ,  but you are a better leaper than him because he cant get 33'' of the ground like you.
As for dunks , reference is the 10' rim. You nail a BTL , i dont , you win! Doesnt matter if , say , i was jumping higher , you had longer and faster arms and you nailed the dunk , you win. But we must be dunking on same height rims!
So the argument here is if the dunk reference ( rim ) was legit , because that crazy beast got his neck at that rim's level!
We're soooooooooooo off topic!

Im not sure yet...
I saw the other jumps , and i knew the one i posted was distorted , that's why i said it should be 47'' , he needs 51'' for head@rim,  looks like 2'' off so i gave 2 more inches for cam distortion. And i was guessing his other jumps were not as high.
So if that one was 42( PR ) looking 47 , the others would be like 38 looking 42...

Maybe i was wrong though , gonna recheck right now... brb !

Edit : back after rechecking.



Correction about his reach , he says its 7'4''.
At 7'4'' reach and say 7'' hand size  he would need like ~39'' to get wrist at rim one handed , so like 42'' to get both wrists over rim , i need even more , when i get 12'' above a rim one handed i still cant get both wrists at rim , difference is like 4''+.
Also at 5'9'' , 42'' is 60% of his height.

So although he needs 42''+ for both wrists at rim , that jump doenst look like 42''+ to me , im sticking with 9'10'' max.

Does not matter anyway , JusFly did the most awesome jump/dunk ive seen and i dont want to disrespect it or him.
10' or 9'10'' , 56'' or 53'' , who gives a shit , its out of this world anyway!
I feel im even ruining this thread... LOL
Im stopping...

23 June 2010

Upper Body Workout
Weight@session : ~197 , although i ate big today ( for workout + jumps/dunks tomorrow ). Good shit , its dropping!

BENCH PRESS:
1x5@132
1x5@143
1x5@154*

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x5@121
1x5@132
1x5@143

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@164
1x5@176

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132*

* : 6'5'' wingspan + strong triceps = pussy bench! 

WTF , you like DM?
Its my favourite band ever , by far , and this specific song is my favourite song ever , its the song that made me crazy about them back in 1990...

Depeche Mode = R-E-S-P-E-C-T !!!

22 June 2010

Conditioning/recovery workout
Weight@session : ~198

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~50% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest

- 3 mins rest

- ~10 mins very light jog.

- My usual lower body stretch routine.

Yes , if he's actually 6'6'' like i allways thought , and maybe the rim is 9'11'' , 1 more inch from camera angle , there you go 53'' minimum realistic!

DAAAAAAAAAAAAMMMMMMMMMNNNNNNNNNNNNNNNN!!!

This guy gets his head tip above rim higher than i will probably get my hand tip ever , WTF??

And he's not even jumping for height , he is doing a BTL during it!!!

Still shocked...  x 1000