Adarq.org

nice, how hard you throw it down? nasty? Looks like you had alot of room to throw it down nice.

definitely looks about 3" over. My perspective gets wrecked the closer the cam is to the hoop, especially with the runup so much closer to the cam. That's also why I moved my cam pretty far out from the hoop.

peace man

Yes , distortion sucks! But if i move it faraway sound is not so loud.
I threw it down pretty hard , ill wait a few more sessions and then put a nice mix so youll see it later

23 March 2010

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
Style was like the half squats , neutral feet etc but i was going down lower than 1/2 squat , all reps were ~parallel.

BSS:
6x110
6x154
6x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x308
12x330 ( equals PR )

Beast mode session , strength bounced up unexpectedly!!!

22 March 2010

After 4 days of soreness i finally felt ok today.

VJ testing / dunk session.
Weight@session : ~188
Weather is getting warmer and warmer , tonight it was 18' Celsium and dry, very nice.

1x4 SVJ : ~27''
1x4 RVJ : ~32''
4x5 9'8'' dunks :
Great shit , runup-plant-takeoff sequence felt even better. I felt really springy and explosive.
I got the best power dunks ive ever done there, i kept smiling wide watching the vids.
Not gonna make a mix of those yet , but ill upload some pics tomorrow.

On the bad side , it didnt last:
On the RVJ set and the first 2 dunk sets i was flying but then i had a sudden drop of ~3'' and shins started hurting at takeoff so although i didnt feel tired i stoped and left...
Well, i got 12 consecutive high quality jumps ( all above 31'' ) , not bad...

I dont want to flood this area with dunk vids , but those dunks are inhuman!

<a href="http://www.youtube.com/watch?v=ocZByq9lVOc" target="_blank">http://www.youtube.com/watch?v=ocZByq9lVOc</a>

nice

ya that's all i could find too: 'skelic index' = SHR

shit i need to do some measurements ill brb..

My SHR is 50,5%. Long legs...
Here comes the half-squat fiesta!

Quote from: vag on March 20, 2010, 02:23:06 pm

Some people cant drink milk... or take whey protein ( mike? )
Did someone stop and think how shitty his training would be without milk and whey? nop! He just takes it for granted.
Human nature is greedy...

not sure what you meant here? But ya his training would be alot better if he didn't have those allergies & knee issues. However, I have been chronically "injured" my whole life, so those issues he has I would pretty much ignore. He's probably better off health-wise by not pushing through as intense as I would, but I know for myself, that the only way to success is to bulldozer over any obstacle I was facing. I mean, all of my biggest PR's in RVJ came after my debilitating hamstring tendon injury, which when reinjured, would sideline me for at least a month. That anger became some pretty intense fuel.

pc

Thats what i meant.
That everyone should try to get advantage of his own personal pros , not look to what he doesnt have (such as , say, a natural 40'' RVJ ) , but what he does have and can get him where he wants ( such as work capacity , motivation , his own gym , easy access to roidz , whatever... )
Were getting too off-topic though...

That is a very interesting topic , great work again Andrew!
Ive been in this dilemma many times...
I feel much better and stable on the half squat , and i can add weights linearly there.
In deep squats i seem to struggle in the hole , and i cant add weight linearly, it takes about 3 sessions with the same weight until i feel i can really add.
But everyone insisted deep is better so i kept trying to improve deep.
Many times i ended up doing naturally what you mentioned above... going very deep in warmups and gradually decreasing depth as the bar got heavier.

Now what about leg leverages? i have no damn clue how to evaluate those, but im sure you do:
Are there any formulas , or ratio ranges or anything?
My height barefoot is ~72''
Height from toes to middle of knee = ~21,5'' ( 55% of leg height , 29% of total height ).
Height from middle of knee to hip joint = ~18'' ( 45% of leg height , 25% of total height ).
Obviously leg height = ~39,5'' ( 54% of total height. )

Hoping this ( actually not this , your reply to this, LOL ) might help other people too evaluating their leverages.

18 March 2010

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

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...

15 March 2010

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