Adarq.org

Squat day errr night!

BW 185lbs.
Soreness: Knee felt damn near pain free. Id say 95% of the workout felt great from strictly a knee soreness/pain standpoint.

Extensive warmup

Squat:
135 x5, 225 x3, 315 x1, 365 x1, 385 x1. Top single was a little shaky knee wise but im close to were I was limit strength wise.

335lbs: x3, x2.
225lbs: x10, x10.  This is were Im lacking, I cant rep weight for shit right now lol! No enduranceor whatever you want to call it.

Did 2 circuits of SL leg press, SL extensions, calf raise and some box jumps at the end. Jumps felt very nice compared to last week.

Finished with some half ass core work.

I figure next week I'll start back in a full work out and try to get back to 405/365x3/315x10 levels then go for some reactive work.

This sort of makes sense...after a really heavy squat day the first thing that used to get sore was my hamstrings. Always thought it was weird but fogured they just weren't up to par.

Side note: Somewhere in KFs journal I remember him saying he doesnt dp dedicated pc work because he gets a lot of ham recruitment the way he squats.

Tried to squat again...results were, interesting.

Warmed up and stretched lightly and felt good. Tried a box jump, slight jolt of pain but nothing debilitating. So I continue on to the leg extension machine to finish warmingup the muscles surrounding my knee (this HAD been working wonders with high rep, low weight stuff). Yea, no go on that. Knee is on fire. So I said fuck it Im squatting, this isnt getting any better so its got two options: break or get better.

Bar x10 (no weight so no pain), 135 x8 (discomfort, no pain per se), 225 x3 (slight pain), 315 x1 (holy fuck! knee feels like it should fall off!), so i loaded up 365 for a single and went for it. Got it, more effort than I'd have liked but!  ...it didn't hurt. at all. did 3 triples at 315 and no pain there either.  Im so lost with this thing lol

Did some 20 rep calf raises and some 12 rep leg extensions and had no pain either. Called it a night. Feels ok this morning, definitely not like last week. So....good news overall even if i dont understand it!

wtf. WHY have i never come across this video?!?!

<a href="http://www.youtube.com/watch?v=Dr1-c8kg0DE" target="_blank">http://www.youtube.com/watch?v=Dr1-c8kg0DE</a>


Off 1?! Insane.

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

Bleh. But...now I know where I stand.

<a href="http://www.youtube.com/watch?v=CNZic5_o4RI" target="_blank">http://www.youtube.com/watch?v=CNZic5_o4RI</a>


This guy!

FWIW each vane on the vertec is a half inch....according to their website.


Annnnnnd if one wanted to watch someone touch the top of the backboard then thats pretty easy....

Just go watch the Venice Beach Leagues dunk contest each year. They have a max reach comp (they have a vertec with a bell on it and keep raising it until no one can hit it). I wanna say a guy by the name of Stretch McCauley gets it each year.

Im betting hes damn close. Couple of reasons, Ive seen him jump higher for crowds (adrenaline for sure) and I KNOW hes got more than a 40" RVJ from other videos. Im curious how they setup that vertec. Hes GOT to be over a 12" touch. Hes WAY higher than Vince was on any dunk and Vince had a 12'6" touch. They're height is comparable but Derrick seems to be longer