Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation

- warm up

- depth jump x 3,3,3,3

- jump squat 35 x 3,3,3

- SVJ x 6

- DL 330 x 1; 360 x F
squat shoes stranded in baltimore. did these for fun and curiosity. 330 was easy, 360 i just didn't want to struggle with it. not worth it.

- bench 185 x 5,5

- superset x 2
-- GHR x 2(+2)
-- low cable row 120 x 16

- windshield wipers 'n' stuff x 10 plus stuff

- stretch

do you mean literally inflamed, like, visibly swollen? or just painful? if the former, 

http://allball.blogs.nba.com/2013/07/22/yao-ming-making-people-look-small/

with jay williams:


with jj watt (who, for non-NFL fans, is 6'5, 290):


and the kicker, with ralph sampson, dwight howard, hakeem olajuwon, and elvin hayes:

yeah the cross-referencing does leave something to be desired. he thought of it, it's there, but a bit more guidance with respect to prescription would be more than welcome. same knock i have on his website, honestly. even an index at the end would be super useful, although of course intra-text cross-referencing would be great.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, happy

- warm up

- broad jump x 4

- DL bound x 4,4,4
first set tied PR, second set broke PR, third set meh

- sprint 30m x 3; 40y x 2
4.16, 4.26, 4.24; 4.92, 4.94 -- meh

- DSVJ, 2- and 3-step RVJ; DLRVJ x a bunch

- stretch

super hot today but there was a bit of a breeze. i had the track to myself. the sprints were ugly, starts super duper slow-feeling. jumps felt okay to good but it's hard to tell because i have no idea how high the rim is that i was jumping at. also i dropped off pretty quickly, which i guess i attribute to the heat. not a bad workout.

Quote from: LBSS on July 19, 2013, 11:22:26 am

Quote from: Raptor on July 19, 2013, 05:17:05 am

I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU. 

No you wouldn't have dunked that much!
Unless you have adarq-like lob skills or can grip balls easily, the real world is that you will need to get 9'' above rim to rattle in a soft one hander.
That is 34'' , with the ball in your hands, so you need to be at 35''-36'' without it , give or take.
So since your PR is 35'' and that was a couple of times, you would have thrown down a couple of legit dunks at your best jumping days, but you would be able to throw down at will with smaller balls.

OR i just suck bigtime at dunking and i should have been able to throw down much better at 7'11'' / 33''-35'' that i was pre-injury.

on my best days (like, twice) i was 5-5.5" above the rim. the extra 5" of reach would put me 10-10.5" above rim. dunking. even on my good days, which were more frequent, i was getting 3-3.5" above rim. adding 5" to that would put my whole hand over the rim and a tiny bit of wrist. would not have been able to dunk every time but i could have hit off a great lob, which is good enough for me.

the people with the horse in the race named "sucking your belly button toward your spine" are betting on a three-legged nag. that's literally the dumbest thing i've heard so far today. you say you don't have a horse in the race, but you continue to acknowledge that "bracing inward" is a possibility, which it manifestly is not. bracing is neither inward nor outward, it is just bracing! your abs and obliques and other core muscles stiffen to preserve the neutral position of your spine! that's it!

i'll post a picture later of what pushing your diaphragm down and your abs out really looks like. most people can't do it at all. it's one of my several useless talents.

kelly starrett is a mediocre writer, the shrink-wrapping metaphor is sort of okay but it falls apart when he adds the bit about sucking your belly button in. you're right that his description is confusing.

you can't brace inward, unless the word "brace" has a different meaning in upside-down land. there's no pulling in or pushing out, you just get your spine and hips lined up right and squeeze your abs. they do tend to go out just a bit because you're flexing them, but that's the same as if you bent your hand to touch your shoulder and then flexed. you're already in position with your hand on your shoulder, the flexing just stabilizes you in that position.