Author Topic: ADARQ's journal (Read 2586216 times)

seifullaah73 · « **Reply #6585 on:** August 16, 2016, 02:15:46 pm »

Happy B'day man, your jumps are looking very good.

adarqui · « **Reply #6586 on:** August 16, 2016, 02:41:16 pm »

Quote from: T0ddday on August 16, 2016, 09:19:40 am

Quote from: adarqui on August 15, 2016, 02:06:57 pm
Quote from: T0ddday on August 15, 2016, 04:40:05 am
Is self lobbing for a sl jump just as easy for you?

i think so. tbh it might be a little easier because of the horizontal distance I get with single leg jumping. When starting to train SLRVJ in late 2011/2012, even in my first few sessions I literally caught some lobs around the outside of the paint. That is very difficult for me to do with DLRVJ because I just don't have that kind of horizontal distance with double leg jumping.

so ya, just as easy or slightly easier.

pc!

Wow. Ok in reading this and your post to scooby I realized one reason the self lob is so important...

It's for training. My most impressive dunks are done off one or two steps. And it's because my one or two step vertical with ball and without ball is probably about 41/38 on my best day... I can get great dunk practice and jump work in at the same time...

But as Raptor pointed out I jump much lower with ball than without ball... At a full run up my vertical with and without ball has peaked out at about 45/39 and this 6 inch difference is pretty appalling.... That's why for me to get ME jump training and dunk practice I have to get in a bunch of head to rim jump attempts after my dunks... With the self lob you can do a dunk session and get practice at dunks and ME jumping all at the same time... Really seems like a big advantage to decrease volume and still get training...

nice! it's interesting how framing it as a "training tool" might help to get people to utilize it more.

I mean if we took scooby, cloned him, and had 1 year of lobs vs dribble ups, i'd expect we would see some significant differences. Most likely, lob sessions would have him jumping higher on average & increase his odds of landing a hard dunk. Lobbing might be a bit brutal early on, but if in this hypothetical scenario, he would surely improve & get more comfortable with lobbing. The same goes for anyone on here who mostly does dribble ups (which is alot of people).

For example, LBSS should buy one of those under armour balls I just got, pump it up to the max, and leave it in his car the entire day prior to attempting lob dunks.. If that ball doesn't launch off the ground, i'd be shocked. The thing with LBSS though, in terms of quality jump sessions, is he does have alot of them. He knows when to perform ME jumps and when to backoff dunk attempts and go back to ME jumps etc. So he gets in alot of good quality when he's not down-shifting due to some knee aches etc. I'd easily say LBSS understands his body & how it is effected by training, better than scoob. He also doesn't veer off into major tangents like scoob does, and this is mostly because of how the previous point. He's also been following some solid programming/advice for several months :F Scoob takes advice from all angles and blends alot of it together. The one thing i'm glad he is doing lately is getting back to squatting heavy.

Both have worked & still work hard as fuck.. but the one thing they both share is a "lack of self lobbing".

I wish I had FULL footage of me practicing lob dunks when I couldn't dunk.. I don't because, I basically missed everything. If I put up a video, it was only a few GOOD misses and potentially a make. So I don't have videos like scoob does, where it's just "every attempt". Except in a few cases, like the one below.. but this is after I became extremely proficient with lobbing:

<a href="http://www.youtube.com/watch?v=zjxBhSGmkr8" target="_blank">http://www.youtube.com/watch?v=zjxBhSGmkr8</a>

That title says "nearly every attempt" .. That session was so good that I uploaded all of it, as basically a reminder to myself, of how good it was... Most sessions were way different; tons of misses.

So picture me, scoob style, missing tons of lobs... then picture me doing tons of dribble up dunks...

Those clips would be much less exciting.. lobs introduce some major variability - where we catch it, how high we catch it, if we can pull off a max effort jump in the process, etc.. So really, lobbing is so important.

Also, for reference.. the absolute perfect dunk lob can be seen at 7:53:

<a href="http://www.youtube.com/watch?v=z7MYrl716-k" target="_blank">http://www.youtube.com/watch?v=z7MYrl716-k</a>

So, if someone who is uncomfortable with lobs, works on them and improves.. The chances of them catching a PERFECT lob like that, it's 100%.. it'll happen. Also that video is basically a clinic on how to throw lobs for a simple power dunk.. hah.

Quote

Of course for me lob practice right now involves mostly not even jumping but when I return to dunking I promise an earnest attempt at learning to lob...

sick!!!!

can't wait tbh.. I think it'll be a great demonstration for those who are also uncomfortable with lobs, which seems like most people tbh...

I still remember the first time I ever saw someone self lobbing + dunking.. I was ~13-14 and it was these two ~5'8" black kids, brothers I think, at a street court.. So it's just something I saw one day and thought, man that makes sense. So like 15+ years later i'm landing lob dunks.. lmao.

adarqui · « **Reply #6587 on:** August 16, 2016, 02:52:37 pm »

Quote from: seifullaah73 on August 16, 2016, 02:15:46 pm

Happy B'day man, your jumps are looking very good.

thanks so much man!!

and ya i'm actually starting to get excited.. i'm starting to believe I can get higher than I did several years ago, by working on single leg & getting strong again..

i've watched my jumps several times and I see so much room for improvement that it's motivating.

Need to get STRONG AS F**K again though.. that's the biggest thing i'm missing right now. BUT, I still want to avoid lifting heavy all of the time. But i'm starting to get back into my previous mindset.

I sit here and talk about high frequency (but safe/reasonable) squatting in a thread, but I don't do it myself anymore.. But then I sit there and think, man just get back to what you know actually works .. why aren't you doing it? But my reluctance also comes with the fact that I don't want to lift HEAVY so often.... I still need to keep working this "submax" angle. One reason i'm trying to stick with a "submax approach" this time is, i'm trying to avoid turning training/jumping into a "psychotic event" - where i'm just going out there with insane aggression. It takes its toll over time.. what i'd like to do is be able to just relax and fly... so I need to keep focusing on that approach.. but it seems like i'm definitely starting to bring back my bread & butter high frequency squatting. It's always on my mind.

Expect lots of high rep, super submax squatting though..

I think that actually explains alot about my mindset though. I've mentioned on here several times over the past year, that i'm having trouble "pushing myself to the max"; whether it be running, sprinting, jumping, lifting, programming, etc. I mean how many times have I journaled that I just couldn't push myself when running? It's literally the same thing for lifting etc. I've developed some kind of reluctance to "max out". But, that could be a good thing.. especially for SLRVJ. I've been finding when if I start amping myself up for max SLRVJ's, I tend to fade/burn out pretty quick. When I stay relaxed and jump hard, but not max, I can jump forever.. and it feels beautiful.

So maybe I really need to continue working this submax angle.. and work it HARD. It's been fairly effective so far..

Seems like an entirely different road right now to potentially the same results as last time, or better - because of SLRVJ instead of DLRVJ.

pc!!

adarqui · « **Reply #6588 on:** August 16, 2016, 03:18:38 pm »

i guess one thing i'm really interested in now is.. how to build a jump like this:

<a href="http://www.youtube.com/watch?v=1FXXxKeTdDg" target="_blank">http://www.youtube.com/watch?v=1FXXxKeTdDg</a>

the "effortlessness + bounce" combo is what i'm interested in this time.

such a beautiful looking jump.

i need more speed and strength, that's for sure.

Coges · « **Reply #6589 on:** August 16, 2016, 10:00:53 pm »

Mate that reverse at 1:06 in the "nearly every dunk" video was sweet. This is giving me the motivation to go lobbing too.

adarqui · « **Reply #6590 on:** August 17, 2016, 03:29:14 am »

Quote from: Coges on August 16, 2016, 10:00:53 pm

Mate that reverse at 1:06 in the "nearly every dunk" video was sweet. This is giving me the motivation to go lobbing too.

sick. i was annoyed with that one though, you can see my hand gesture after it.. annoyed because i thought I was going to crush that better hah.

lob squad is growing lately.. good stuff

adarqui · « **Reply #6591 on:** August 17, 2016, 03:41:36 am »

08/16/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 149 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly, glutes
aches = left heel barely
injuries = none
standing desk (when on computer): none
feel = good
water = alot

Food

12 PM

- english muffin with peanut butter
- green tea
- several birthday chocolates

Session: Evening

4:30 PM
- shoes: worn out saucony
- double mid socks - so decent cushion
- crazy hot

run to court: ~0.85 mi @ 6:30 pace
- rough but also wasn't going max
- tried staying on midfoot, felt bouncy
- lots of wind and hot as hell

jumps:
- submax, weak
- left leg/hip dead
- ~20 jumps each (L-SLRVJ & R-SLRVJ)
- L-SLRVJ: mostly 10'4"s
- R-SLRVJ: just backboard touches

sprints home:
- 7 submax sprints
- first 3 warmup, increasing intensity
- 4th was fast but not max effort: hit 16.3 mph according to my watch .. this is actually really good, happy with it. First time i've gone that fast since tweaking my hamstring a few weeks back.. felt good so.. going to take it slow and not 100% max out for quite some time, but still want to build my speed.
- ^^ my best is MAX EFFORT 18.x mph.. I would love to get to near-max effort 18 mph & submax 17 mph.
- hit a few more 15.9 mph's

S1: high rep half squat:
- 135 lb. x 10
- 135 lb. x 30 - several off pins, so deeper than my normal half squat
- pretty dead after that 30 repper... felt great though

S1: single leg hops while holding other leg in quad stretch: 2 x 50 each leg
- love how these feel.. feel amazing actually.. wtf

calf raises:
- BW @ 60

Food

6 PM

- ensure
- (had no milk)

Food

7 PM
- while food shopping

- chocolate whole milk

Food

9 PM

- huge spinach salad with grilled chicken, olive oil, balsamic vinaigrette, mixed nuts, kalamata olives, croutons, asiago cheese
- some chocolates

Food

1 AM

- 2% milk
- chocolate brownie

had a nice coding breakthrough today.. the forum app right now is pretty slow on my local environment.. it's alot faster on this server. anyway, i've been doing some optimizations which sped it up a little.. then, I implemented concurrent queries which sped it up significantly, 33% on every API route.. that's pretty major. so, extremely happy with that.

and all it took was simply installing the lifted-async package, and changing my:

forM / mapM's

to

forConcurrently / mapConcurrently

literally that single name change, and boom.. 33% speed up across the entire app, even without REAL optimizations. That's absolutely awesome.. optimizing the queries will make them uglier, so I want to avoid that right now.

really happy about that.

pc!

Mikey · « **Reply #6592 on:** August 17, 2016, 06:34:20 am »

Happy Bday and cool videos! I can't wait to play ball this weekend and practice some self lobs.

undoubtable · « **Reply #6593 on:** August 17, 2016, 11:41:50 am »

Quote from: adarqui on August 12, 2016, 06:48:24 pm

Quote from: undoubtable on August 12, 2016, 06:02:56 pm
Nice man! I just bought myself the NCAA Spalding ball and pumped it to the max.

nice! how's the bounce on it? if you need it to bounce even higher, leave it in a car with the windows up for a several hours (~2-6 hours or so).. it really helps hah! that even helps my crap flat ball.

a veteran lob trick...

Been meaning to respond to this. Happy birthday! Bounces pretty well, so much so that no one wants to play with it at the park haha. I'll definitely remember that trick.

Quote from: undoubtable on August 12, 2016, 06:02:56 pm

Quote
Can't quite get high enough for lobs but hopefully soon!

yup. and keep practicing them, even if it's just a few reps. I think initially people feel an 'inhibitory effect' when trying to time the ball during lobbing etc. But, with a bit more practice, that should disappear quickly.. Eventually, with enough practice/proficiency, I think a lob then becomes stimulatory -> helps you get a little bit higher sometimes. That's been my experience at least.

And for people struggling with lobs, i've mentioned this before.. just work on the lob itself, trying to get it to bounce slightly above the rim and just in front or to the side, and do your runup + submax jump and basically just try to get the ball and simply tap the rim.

As for "low lobbing", I definitely have to get better with that. That's always been a problem for me but, mostly because I was always trying to catch the highest jump/dunk possible. Since that is basically out of my mind, I want to add low-lobs into the mix.. low lobs are better for tricks/windmills etc. High lobs are perfect for max vert/power dunks.

That's a great point on lobs becoming stimulatory, you sort of become Pavlov and the dog lol! I'm slowly trying to work my confidence into them.

For sure man, Nick Ross seems to be a low lob master. A mix of the two would be awesome.

Quote from: undoubtable on August 12, 2016, 06:02:56 pm

Quote
I feel you on running. I honestly enjoy changing changing up sports seasonally so I can enjoy them without it becoming a burden.

ya.. I think i've been most consistent with jumping & basketball. Growing up, I was never bored with basketball. Never needed a break. I finally stopped playing because I just couldn't resist getting injured - lots of contact injuries, just too brittle. As for jumping/dunking, I went hard af with that for ~4-5 years. Really loved it.. Thought about it alot when I got away from it (and became unathletic).

As for running, sprinting, lifting, tennis, etc.. I go through phases with that stuff.. I guess I just don't enjoy it as much as jumping/basketball.

I like to switch things up too, especially my training. But we're lucky if we find things (big endeavors) we don't actually want to switch up.

I guess deep down I "regret" not sticking with dunking after I hit my peak in 2012.. I also regret not sticking with the computer security related stuff I was doing from 1996-2005. *IF* I could re-write history, I would stick with both of those things instead of drifting away. Though, by drifting away from computer security, I actually changed my major to exercise science and that eventually lead me to pursue improving my athleticism/vert/dunking because of my "new understanding" of sports science... funny how these things work.

pc!!

Definitely seems like there's a tradeoff between sticking with something and likely becoming more successful or changing things up and gaining new experiences. I think both are valuable, its a matter of personal preference.

adarqui · « **Reply #6594 on:** August 17, 2016, 02:07:16 pm »

Quote from: Mutumbo000 on August 17, 2016, 06:34:20 am

Happy Bday and cool videos!

thanks man!!

i compared the quality between that video i just posted (taken from my s7) and my old dunk videos taken from my canon hv30 .. man my s7 destroys my canon hv30 and i'm not even using it optimally yet.

crazy

Quote

I can't wait to play ball this weekend and practice some self lobs.

ooo!!! nice!

you got a really bouncy ball? so much easier with one.

adarqui · « **Reply #6595 on:** August 17, 2016, 03:22:34 pm »

Quote from: undoubtable on August 17, 2016, 11:41:50 am

Quote from: adarqui on August 12, 2016, 06:48:24 pm
Quote from: undoubtable on August 12, 2016, 06:02:56 pm
Nice man! I just bought myself the NCAA Spalding ball and pumped it to the max.

nice! how's the bounce on it? if you need it to bounce even higher, leave it in a car with the windows up for a several hours (~2-6 hours or so).. it really helps hah! that even helps my crap flat ball.

a veteran lob trick...

Been meaning to respond to this. Happy birthday! Bounces pretty well, so much so that no one wants to play with it at the park haha. I'll definitely remember that trick.

hah nice. that's great actually. no fuss of having to tell people "no".

Quote

Quote from: undoubtable on August 12, 2016, 06:02:56 pm
Quote
Can't quite get high enough for lobs but hopefully soon!

yup. and keep practicing them, even if it's just a few reps. I think initially people feel an 'inhibitory effect' when trying to time the ball during lobbing etc. But, with a bit more practice, that should disappear quickly.. Eventually, with enough practice/proficiency, I think a lob then becomes stimulatory -> helps you get a little bit higher sometimes. That's been my experience at least.

And for people struggling with lobs, i've mentioned this before.. just work on the lob itself, trying to get it to bounce slightly above the rim and just in front or to the side, and do your runup + submax jump and basically just try to get the ball and simply tap the rim.

As for "low lobbing", I definitely have to get better with that. That's always been a problem for me but, mostly because I was always trying to catch the highest jump/dunk possible. Since that is basically out of my mind, I want to add low-lobs into the mix.. low lobs are better for tricks/windmills etc. High lobs are perfect for max vert/power dunks.

That's a great point on lobs becoming stimulatory, you sort of become Pavlov and the dog lol! I'm slowly trying to work my confidence into them.

For sure man, Nick Ross seems to be a low lob master. A mix of the two would be awesome.

ya it gives you something to chase.. eventually once you get really good at them, you forget completely about the lob itself, and you just go get it.

Quote

Quote from: undoubtable on August 12, 2016, 06:02:56 pm
Quote
I feel you on running. I honestly enjoy changing changing up sports seasonally so I can enjoy them without it becoming a burden.

ya.. I think i've been most consistent with jumping & basketball. Growing up, I was never bored with basketball. Never needed a break. I finally stopped playing because I just couldn't resist getting injured - lots of contact injuries, just too brittle. As for jumping/dunking, I went hard af with that for ~4-5 years. Really loved it.. Thought about it alot when I got away from it (and became unathletic).

As for running, sprinting, lifting, tennis, etc.. I go through phases with that stuff.. I guess I just don't enjoy it as much as jumping/basketball.

I like to switch things up too, especially my training. But we're lucky if we find things (big endeavors) we don't actually want to switch up.

I guess deep down I "regret" not sticking with dunking after I hit my peak in 2012.. I also regret not sticking with the computer security related stuff I was doing from 1996-2005. *IF* I could re-write history, I would stick with both of those things instead of drifting away. Though, by drifting away from computer security, I actually changed my major to exercise science and that eventually lead me to pursue improving my athleticism/vert/dunking because of my "new understanding" of sports science... funny how these things work.

pc!!

Definitely seems like there's a tradeoff between sticking with something and likely becoming more successful or changing things up and gaining new experiences. I think both are valuable, its a matter of personal preference.

yup

adarqui · « **Reply #6596 on:** August 18, 2016, 03:33:15 am »

08/17/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings slightly, glutes slightly, calves slightly
aches = left heel barely
injuries = none
standing desk (when on computer): none
feel = good
water = alot

sickness: 4 canker sores in my mouth .. i bit my lip & the side of my cheek .. but, maybe my lip & cheek were 'inflamed' from something i'm fighting off? and that's why I bit it.. dno.. but mouth is painful & i've felt a little odd off and on the last ~5 days.

Food

12 PM

- 2 x wheat with peanut butter
- green tea
- several birthday chocolates
- beet + tart cherry juice
- banana

Session: Evening

4:30 PM
- shoes: worn out saucony
- double mid socks - so decent cushion

sprints:
- several submax (but still intense) sprints
- 1 x ~100m - light
- 1 x ~100m - light
- 1 x ~300m - light
- 4 x ~200m - fastest hitting ~16.5 mph
- 1 x ~100m
- 1 x ~400m @ ~5:30 pace
- this last 400m was just fairly relaxed forefoot jogging .. actually very happy with this
- need to get my calves bionic
- felt quads alot during sprints
- calves were also tight
- but I felt pretty bouncy

half squat:
- 135 lb. x 5 slow/relaxed
- 185 lb. x 1 slow
- 205 lb. x 1 slow
- 225 lb. x 1 normal
- just chillin`, legs dead

neutral grip pullup:
- BW @ 2 x 6

calf raises:
- BW x 60
- BW x 75
- first set was the hardest .. calves felt like rocks for a while

Food

6:30 PM

- 2% milk

Food

8 PM

- grilled chicken sandwich on wheat, with goat cheese
- banana
- watermelon
- cherries
- grapes
- 2% milk
- a bunch of mixed nuts
- some chips

Food

3 AM

- 2% milk
- greek yogurt

lots of coding today.. got page views migrating over now too, so that we don't lose our page views on threads etc.. hehe.

just thought this looks cool.. obviously need to format things a bit better & make the date sexier, but dno, looks cool:

oh also.. i've got the forum imported several times on my local environment.. so several times * 111,000 posts and such. haha. developing locally mostly because the migration stuff is intense, runs faster locally. Hopefully some time in the near future I can pop this thing up onto the server and have people check it out. I'd like to get google authentication working before that though.. right now you can only log in via github. Need google + github.

adarqui · « **Reply #6597 on:** August 19, 2016, 01:56:10 am »

fast logging, need to sleep asap.

08/18/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 152 lb.
- water retention
morning resting heart rate = didn't measure
soreness = quads alot, glutes slightly, calves slightly
aches = none
injuries = right hip flexor slightly
standing desk (when on computer): mostly
feel = good
water = alot
mosquito bites: 3

sickness: 4 canker sores in my mouth .. i bit my lip & the side of my cheek .. but, maybe my lip & cheek were 'inflamed' from something i'm fighting off? and that's why I bit it.. dno.. but mouth is painful & i've felt a little odd off and on the last ~5 days.

Food

12 PM

- foot long turkey and cheese sub from publix: double meat and cheese
- bag of chips
- store bought beet juice drink
- almond joy

decided to pig out a bit on some subs.. made me pass out a little bit later.

Session: Afternoon

5:30 PM
- no shoes

high rep RDL/calf day! not only am i going to incorporate high rep squatting, but i'm also going to be incorporating high rep calf work & RDL's etc.

neutral grip pullups: BW @ 6

S1: RDL variations
- 45 lb. x 10, normal, normal
- 95 lb. x 30, normal
- 95 lb. x 50, partials below knee, this felt good
- 95 lb. x 20, wide
- 95 lb. x 10 each, staggered stance .. these are very hard .. the straight leg in front and bent leg in back, makes it pretty awkward
- 95 lb. x 15, feet completely together, like these

S1: calf raise variations
- BW x 60, normal
- BW x 70, normal
- BW @ 2 x 20, 20, single leg calf raises
- BW @ 2 x 20, 20, single leg calf raises
- BW @ 2 x 20, 20, single leg calf raises
- BW x 100, partials at the top, these felt good but weird

Food

6:30 PM

- 2% milk

Food

8 PM

- huge spinach salad (entire bag of spinach): grilled chicken, olive oil, lemon, asiago cheese
- green tea

- 2% milk
- brownie

Food

1:30 AM

- 2% milk

legs feel great right now.. i imagine they will get more sore but man they feel loose/bouncy. wish my right hip flexor would heal forever - doesn't seem like it will.. though, my right elbow mostly feels fine now.. so, there's hope.

lots of coding today.. worked on modifying profiles via the profile page. simple stuff.. harder stuff was working on google authentication via google oauth2. almost got it working .. need to get this working because that'll be how most people login I imagine.. it is also a good test because, it will make me figure out how to handle users logging in from two different authentication services, ie: github & google. Right now it doesn't support that.. and it needs to. Then, I need it to support more authentication services like facebook (?) & slack.

also enjoying 'standup desk' again.. really need to use this more from now on. I get alot more done when i'm standing & coding.

really tired, have to wakeup early.

adarqui · « **Reply #6598 on:** August 20, 2016, 12:43:10 am »

quick logging again.. weird day.

08/19/2016

Bio: Morning

last night's sleep: ~6.5 hours
last night fell asleep: ~2:30 AM
wakeup = 9 AM
bw = 155 lb.
- water retention
- damn!
morning resting heart rate = didn't measure
soreness = quads alot, glutes slightly, calves slightly, hamstrings alot
aches = none
injuries = none
- glad hip flexor feels as good as it does today.. really hate when it flares up
standing desk (when on computer): mostly
feel = good
water = alot
mosquito bites: 0

sickness: 4 canker sores in my mouth

Food

9:30 AM

- green tea
- banana
- 2 x wheat bread with peanut butter

Food

3 PM

- 2 x chicken tacos
- 1 x beef tacos
- chips/salsa

Food

8 PM

- 2% milk
- almond joy

Food

11 PM

- 2% milk
- crappy plantains
- greek yogurt

legs (hamstrings) are uber-sore. feel good though.

;f

adarqui · « **Reply #6599 on:** August 21, 2016, 01:58:52 am »

oh you haven't heard? they call me calf-superman now.

08/20/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 152 lb.
- water retention
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings alot
aches = none
injuries = none
standing desk (when on computer): mostly
feel = good
water = alot x 2
mosquito bites: 0

sickness: 4 canker sores in my mouth

Food

11:30 AM

- green tea
- banana
- 2 x wheat bread with peanut butter
- beet + tart cherry juice

Food

3 PM

- ordered thai food: some beef & vegetables, with white rice

Session: Evening

5:30 PM

calf fest.

S1: jump rope
1. 200, relaxed
2. 200, relaxed
3. 100, fast
4. 100, very fast, forcing toes up hard - bounce
5. 100, very fast, forcing toes up hard - bounce
6. 100, very fast, forcing toes up hard - bounce

S1: calf raise variations
1. overhead barbell calf raises @ 45 lb. x 10, forefoot elevated
2. overhead barbell calf raises @ 45 lb. x 20, forefoot elevated
3. overhead barbell calf raises @ 45 lb. x 50
4. overhead barbell calf raises @ 65 lb. x 20, forefoot elevated
5. overhead barbell calf raises @ 65 lb. x 20, forefoot elevated
6. overhead barbell calf raises @ 65 lb. x 40

calf raise variations:
1. barbell behind back calf raises @ 45 lb. x 20, forefoot elevated
2. single arm barbell hold at RIGHT side, calf raises @ 45 lb. x 20, forefoot elevated
3. single arm barbell hold at LEFT side, calf raises @ 45 lb. x 20, forefoot elevated

overhead press burnout:
- 45 lb. x 25

dumbell standing sprinter arms:
- 10 lb. @ 2 x 25 each
- these were dope.

calf raises
- BW x 100
- big improvement over less than a week ago..

Food

7 PM

- 2% milk
- almond joy

Food

10 PM

- huge bowl of cheerios + 2% milk + honey
- english muffin with butter
- banana
- orange juice

legs are pretty sore.. hoping tomorrow they are miraculously better.

pc!

Adarq.org

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Author Topic: ADARQ's journal (Read 2586216 times)

seifullaah73

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Coges

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Mikey

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adarqui

Re: ADARQ's journal

adarqui

Re: ADARQ's journal

adarqui

Re: ADARQ's journal

adarqui

Re: ADARQ's journal

adarqui

Re: ADARQ's journal