Adarq.org

18 May 2010

"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

Quote from: nba8340 on May 18, 2010, 09:41:27 am

agreed on the gene doping, however there will be a better than jordan, there will be a better than everybody

i disagree, human athleticism can only go so far.. if bolt runs a 9.4, let's say someone runs a 9.2, you think people will end up running 8.9, 8.8, 8.7, etc? it's just not going to happen. At some point, one individual will be the best of all time & no one will beat those stats. The mile is not going to get much lower than 3:42.. 100m won't get much lower than 9.4.

gene doping is very much "cyborg", so even if it ends up causing people to run a 9.2 100m etc, it's not purely human, it only got that way from human intervention. I personally think bolt isn't on any PED's, so what he's doing is psychotic. If he ends up being caught for PED's then it is still impressive, but it puts him in a different category.

As for the jordan thing, in this competitive era it's basically impossible statistically for someone to achieve what he did. They have all kinds of stats proving their won't be another jordan, it is interesting stuff. A guy like lebron might end up getting 2 titles max, kobe might get 2 by himself but his roster is still stacked. Jordan could have had 8-9 titles had he not retired, in an insanely competitive era. I saw some stat on him saying he's never had a 3 game losing streak in his nba career, and that it's pretty much statistically impossible for that to happen, was interesting.

hehehe

pc

I agree.
I believe that human evolution curve is exponential and not linear... I dont know where it will get in 1000 years , but i guess were talking in the short term ( like 50 years? ) so i don't think there's much room for more progress.
Bolt & Jordan are like genetically doped , but it was just coincidence.
So they got the good genes on everything , including sport-specific talent.

Look at high jump for example:
Sotomayor's WR is 2.45 in 1993
2nd all time is Sjomberg's 2.42 in 1987
And 3d all time is Paklin's 2.41 in 1985

Pole Vault:
Sergey Bubka,     6.15, 1985
Rodion Gataullin, 6.02, 1989
Okkert Brits,        6.03, 1995
Igor Trandenkov, 6.01, 1996
Tim Lobinger ,      6.00, 1997

Duh , those numbers depressed me btw , what kind of freaks were they... LOL

5/16/2010

bw 158

2 hours of bball stuff:
- jumps mixed in with dribbling/shooting etc.. at 1.5 hours in, my best jump/dunk attempt was probably 10'8-10'9 touch
- then i played one on one with some kid who said he was a shooting guard for a junior college, good game but he beat me 12-10
- after that game i just did a hard jump from two steps, must have been 34" off the ground, i hit both near base of palms with two hands and hung onto rim, i just took off

SICKKKKKK!!!

my legs feel VERY strong every time i walk the night before, for a long time.. this used to happen back when i was training vert way back too.. i think i might walk for like 4 hours tonight and see what happens tomorrow..
- my legs feel very refreshed immediately after
- my legs feel very strong and light the day after

i think walking is underrated in terms of strength, i mean, u get hours of non stop cyclic motor unit output and small ADA's, lots of blood flow, and it's not cns intensive one bit.. i think about training etc too while im walking and, i usually listen to classical on my walks.. i normally dont listen to classical during any other training.

Bring a new jump program to the market : bananas + walking + shadowboxing = 34'' RVJ ! LOL
Now no kidding , getting back to 34 without lifting at all is amazing! Most people dont realise it , they just go "oh! 34! got any dunks? got any pics/vids? now go to 35!". 34 with your type of approach is HUGE!!!
Start doing SLRVJs too , get everything up! Peak conditioning , quickness , power , DLRVJ , SLRVJ , become legendary!

lol im cracking up, ridiculous.

great work my friend.

Yeah , ridiculous , thanks man!!!
Cant wait to transform all that strength to power...
Gotta be patient!  

16 May 2010

Vertical jump testing
Weight@session : 199
Jumping on concrete , 10' rim.

- 15' dynamic warmup + low-mid effort jumps.
- 2x3 SVJs : max = ~27'' ( ~10'2'' touch )
- 2x4 RVJs : max = ~31.5''

This went much better than i expected , it was ~9pm so i was stuffed with food and water ( 199 says it all ). I also didnt feel 100% recovered from last workout , butt & calves where still aching a bit when stretched.
The SVJs felt damn good , getting 2 knuckles above 10' at that weight was amazing.
RVJs felt great too , i felt i would jump even better if i kept on, but it got too dark and i couldnt see well. That caused a CNS or mental shutdown , i suddently lost 2'' so i terminated.

CHECK THIS SHIT OUT LOOLOLOL

so im doing my interval sprints, ive already run like 10 sprints.. so im walking up to this marker im going to use as a start, and bam i take off, about 350-400m sprint is the goal, im like 30m from finish and this cop car is doing a U turn mad quick and pulls into the grass and puts his lights on so i slow down etc..

cop: "SIT DOWN!!!!!"

me: "god damn motherfucking shit man can't i stand up i just sprint like 400m" (out of breathe for all of my comments)

cop: "SIT DOWN NOW!!!!!!!!!!!"

me: sits down, "god damn man im just working out"

cop: calls for backup, "why did you run from me?"

me: "what? what do you mean?"

cop: "I was trying to flag you down from behind and you took off"

me: "i had my earphones in man i had no idea you were behind me"

cop: "put your hands behind your head"

me: "ah man what the fuck"

cop: "whats your name , what do you do ...." all that b.s

me: tells him ...

cop: "why are you in all black?"

me: "who cares man, im just training"

cop: "you look like a criminal"

me: "what the fuck man im just training, i wear black to stand out less around all the gang kids driving by etc"

other cops arrive etc.. ask me shit

cop: "ok man stand up do u have any weapons, i need to pat you down"

me: "no"

cop: pats me down, "ok well now i know you so i wont be as interested in stopping you"

...

WTF ??
Have cops gone mad lately down there at FL , or what?
You seem to be mangetising them! LOL

Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.

I am thinking:

EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?

PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue

Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?

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

13 May 2010

Weight@session: ~198. Stuffed with food & water , full of energy , feeling great!
Strength block A , 2nd strength workout.

SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@220 , ( +11lbs )
1x6@231 , ( +11lbs )
1x6@242 , ( +22lbs , 6rep PR )
209 was ATG , 220 and 231 were parallel and 242 was 2'' above parallel.

BSS :
1x8@154
1x8@176 ( +11lbs , 8rep PR tie )
1x8@187 ( +11lbs , 8rep PR )

CALVE RAISES:
All the heavy plates were taken so i had to do 1-leg raises , each set was 12 reps each leg.
1x12@66 ( projected 2-leg load = 264lbs )
1x12@88 ( projected 2-leg load = 374lbs , PR tie )
1x10@110 ( too hard, form cracking down, projected 2-leg load = 418lbs, HUGE PR!!! )

Awesome workout , and i still feel fresh!

Green/red = differences from equal sets from previous same workout.