Adarq.org

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.

WEIGHT: 172.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, excited to train

- warm up

- jump squat 45 x 2; 65 x 3,3

- squat 260 x 8,8,8,8
there we go.

- OHP 120 x 5,4+1(PP)
damn it.

- GHR x 1,1,1,1,1,1
strict all the way top to bottom. so fucking hard, got lightheaded after each rep because of the bracing on the concentric.

- pull up +25 x 5; +15 x 5
weak, also noticed that my shoulders are rounding forward at the top of the +25s. need to kill ego and ensure strict form with no weight before adding.

- TTB x 5,5,5

- stretch

solid workout. it's so hot in my room that my computer is hot despite me just waking it up five minutes ago. a/c on full blast but it'll take a while before it's tolerable in here. time to go make some food.

grey and red is an abominable color combination.

haha i'd agree that maurice clarrett might not be the best example to turn to. and i'm a little perplexed by your pointing out that i'm attaching an especially negative connotation to "lazy" -- of course i am! it's a negative word!

here's my point: you're arguing a counterfactual that's intuitively appealing but unprovable. i'm saying that in the face of that, tread with caution. could shaq have played longer or scored more points or grabbed more rebounds if he'd kept his weight down, or practiced free throws more so he was better at them so he got beat up less during games? maybe. but i don't know! and neither do you!

let's follow the bolt example: bolt is faster than any person that we know about, ever. to say that he is not maximizing his potential is ludicrous on its face: human beings AS A WHOLE have not yet demonstrated that we have the potential to go faster than he does. one day we probably will, but we haven't yet. by being the fastest person ever, he is maximizing the 100m sprint potential of the human race to date. all i'm saying that, especially in the absence of any special knowledge about usain bolt's training regimen, i have a hard time believing that if he took a different approach, he would be faster. and i have a really hard time calling him lazy.