Adarq.org

Oh yeah, let's make this a hyperdunk rhyme thread:


Makes a few weak rhymes and thinks his rap game’s hot

But you know he sucks when he rhymes ‘squat’ with ‘squat’

He claims he doesn’t care about being disrespected

But in reality that’s just a sad lie he’s perfected

He really wants to be respected like LBSS and vag

But unfortunately for him he has tiny hamster hands

And a fat gut and crap genetics to boot

Can’t lift, can’t jump, can’t dribble or shoot

His 40’’ vert goal is a fucking disgrace

Bro you can’t jump forty with a forty inch waist


Makes retarded topics like ‘plyos with ankle sprain?'

Unfortunately the main thing he’s lacking is a brain

Similar to the scarecrow from the wizard of oz

His weak troll game is a waste of time because

No one cares or even really spares a thought for him

He’s the resident pathetic troll pedo of the forum


‘fuck all you fgts’ – that’s a real topic he made

Trying to make himself feel better that he never got laid

When he claims that he ‘trains hardest/smartest on adarq.org’

You might think he’s a deranged troll cyborg


Changed his name repeatedly to try and hide his crimes

But you can’t hide the negs though, been caught too many times

Fast does lie and UAcompression, probably more to come

But never forget his true name is hypertard-one!

*Drops the mic*

I think you were more than 1 inch away. Probably 3 or 4. 1 inch is EXTREMELY close.

Well I felt it was closer than 4''...that would be around 32-33'', and the jump has a few more frames than other 33'' jumps I've done. But yes, point taken, I won't call it an official PR because it's hard to determine accurately where my highest point was (i.e. compared to 10' rim jumps and measuring hand length over rim). It doesn't really matter at the moment anyway, it's just good to know I'm still able to jump.

time to review my goals. more or less in order of importance:

1. dunk a basketball (i.e., 37" RVJ)
2. 30" SVJ
3. SMR and mobility work every day
4. DL bound x 4 = DL broad jump with reset x 4
5. 60m sprint in X.Xx (will update when i have a baseline)
6. proficient in snatching
6a. BW snatch
7. tempo x 2000m in 15-16s/100m
8. KF-style squat @ 80% of regular squat 1RM (325)
9. fix OHP form (incl. fix left wrist pain)
9a. BW push press
10. proficient in SL bounding
11. pull ups x 20

the number one thing i notice is the most obvious. my main goal is to dunk. in order to do that, i should be practicing dunks or at the very least jumps at a hoop. i need to redouble my efforts to make that happen; the avenues i've pursued so far haven't panned out but if i want to put my money where my mouth is that has got to be a priority. no excuses.

some other goals that are not important, just things i'd like to do at some point (sort of in order):

1. muscle up with ease for reps
2. free handstand hold x 5s
3. human flag
4. standing backflip
5. normal squat 405
6. snatch 220 (100kg)
7. jump rope SL double unders for reps
8. jump rope criss-cross double unders for reps
9. 100m in 11.x
10. mile under 5:15
11. complete oly-distance triathlon
12. get back into ultimate, make a nationals-caliber team

Loving it man. You'll knock off most of those primary goals in no time I reckon.

jesus man careful you don't hit your head.

also on your squats, not even a criticism but just something i noticed: you really hyperextend your neck, especially on the concentric portion. it's helped in in the past few months to consciously NOT extend my neck. watch KF's vids to see what i mean.

Yeah I noticed that too, I think it happens when I get tired and I'm kind of straining against the bar. Will try and avoid that, thanks for the lookout.

Yeah you have that torso almost parallel to the ground... you remind me a lot of myself because that's how I jump as well... "back jumper", I pretty much throw my upperbody up instead of actually maximally pushing with the quads and legs... which sucks.

I think this type of SVJ is more preponderent to one-leg jumpers.

And wtf is up with the respect number... I saw that yesterday...

Yeah it's just something that feels natural to me, the way I jump when I don't think about it too much. Maybe I should experiment more with it.

And yeah, some dickhead randomly decided to go back into my journal (starting on page 8 ) and just neg every post. LOL. No idea why, maybe I pissed someone off about something.

It sounds to me more and more like your worst leg muscle is the hamstring.

^^ Sprinting will be a great way to get your hamstring strength up. In fact, I was kind of glad to hear that you're not so good at sprints currently, gives you a lot of room to improve. I'm going to predict that by improving your 60m/100m times over the next few months will help both your SVJ and RVJ considerably. Interesting to see how it goes.

Gym:

Foam roll/activation

Squat: Warmup, 3x8@100kgs, 1x8@80kgs --> was redlining in the 3rd set so dropped it down to play it safe. This is OK though, will take another couple of weeks to get back to where I was pre-flu.

Calf raise: 1x25@60kgs, 2x20@110kgs

Random UB stuff

BW: ~76kgs

Aim to get a 130kgs x 6 in a few weeks at around this BW to get a 2x squat. Then it will be into more explosive work (explosive squats, SVJs, some track work - piriformis pain dependent) and get my vert back up! The timing of these phases will work well, I've been getting snowed under on the weekends with study so going to the gym a few times a week working on strength is all I can really manage. But in a few weeks I won't be as busy so will be able to fit more training in.

Finally back in the gym haha...the flu took a bit longer to recover from than I thought...still not 100% but good enough to train and stop the strength loss. BW is about 76kgs  lightest I've been since HS.

Gym:

Good warmup/activation (TKEs, med ball swings)

Squat: warmup, 1x6@60kgs, 2x6@110kgs --> not bad, a bit slow but happy to get this really, form was good

Pullups: 2x6 wide, 2x6 closegrip

Random UB stuff

BW: ~76kgs