Adarq.org

4/9/2010

so, I walk up to my park spot, and I start loosening up before the shadow boxing.. I see this car coming down the canal path, so I'm not going to start shadow boxing until it passes, who knows who is in it.. then I see lights flashing, so it's a cop.. so he's coming closer and closer, real slow, then he parks parallel to me.

So i'm like......................... fucking bleh.

Cop gets out of his car starts coming up to me.

I take off my ear phones and I go "hey whats up?".

So he goes: "Everything ok?"

I go: "Yea why?"

He goes: "Well I just saw you standing out here just wanted to make sure everything was alright" (lol)

So I go: "Ya im just getting ready to do some training, shadow boxing" <-- and as i say shadow boxing, i move my fists like I'm getting ready to punch, like, it was just a reflex that happened to the thought of shadow boxing..

SO WHEN I DID THAT

This fucker puts his hand on his gun and points at me and i immediately go

"NO no no dude chill hahaa it was just a reflex im about to do boxing training"

And he goes: "Ohhh ok ok well alright be safe"

So he walks off slowly and I'm cracking up but god damn that fucking reflex almost got me capped.



bwahaha.

scared ass cops.

W....T....F.... ?!?!?!?!

For a minute i thought i was reading your dream journal , LOL

4/06/2010

barbell squat:
- heels elevated
- 45 @ 5 x 10, short rest
- 95 @ 40, 40, 30, 2 minutes rest or so
- 45 @ 30,25,20,15,10 , short rest (~30s)
- 95 @ 30,25,20,15,10, short rest (~30s)
- 45 @ 30,25,20,15,10, short rest (~30s)
- 95 @ 25,20,15,10, short rest (~30s)

DEAD.

If i counted well , that is ... 530 squats???         

5 April 2010

Jumping/dunking session, after 4 days of doing nothing but eat , drink and sleep.
Jumping on concrete, afternoon , 18' Celsium + sun.
Bodyweight@session ~191lbs.
Was wearing my hyperdunks as an experiment, have been jumping only in my frees for months.
I sure feel better/light on my feet in frees , but the RVJ plants were much more stable/stiff with hyperdunks.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 26,5''
2x4 RVJs : avg = max = 31,5''
~10 dunk attempts at 9'8''

-SVJs were not as powerfull as last time , dont know if it was the shoes or... ???

-RVJs were ok ,  I was trying to focus on accelerating during runup.
I think that i cant get max rim jumps on that low rim , can only achieve them while trying to dunk.
Wanted to do rim jumps on 10' but all rims were taken!  

-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.

1 April 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS : i feel soreness at hamstrings , glutes and calves , not at all at quads. That's gotta be good!

this sounds really good man.
can't wait for a new dunk session vid

http://www.youtube.com/watch?v=DfLi95ysgn4

Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

Also, looking at x-rays of yourself is cool.

Surgery!!! damn...
hope its for the best and that it doenst draw you back too much...

30 March 2010

BENCH PRESS : 4x6@132lbs
WIDE GRIP LAT PULL : 4x6@154lbs
TRICEP PULL DOWN ( ROPE ) : 3x12@66lbs
BICEP DB CURLS : 3x10@29lbs( each hand )

And my newest video ( from yesterday's session ):
http://www.youtube.com/watch?v=_F-kBkdiZiw

28 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Hoping that Friday's MSEM + 3 days rest will bring some good jumping tomorrow...

26 March 2010

Got greedy and went jumping/dunking again!

Weight@session : ~192

Dynamic warmup 5'
Bunch of low/mid effort jumps

1x4 SVJs : average = max = 27''
3x4 RVJs : average = max = 31''
SVJs were great but RVJs not , didnt feel that springy/explosive thing of last sessions.
That made me decide not to try dunking, and i left the park.

Then , although not planned , i decided to go hit a few squat sets:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
4x1@253lbs

Did them "traditionaly" , wide stance , toes pointed a bit outwards and going as deep as possible.
209 was light as a feather , i was almost doing them explosively , reduced reps break to 30'' coz they were too easy!
231 was unexpectedly light too , going ass to grass without problem.
253 was better form than ever too , could only go to parallel though , i was afraid if i went lower id fail.
I think thats a PR effort , last best was same weight , MSEM , but 3x1.

Awesomeness , again!