Adarq.org

Going to bed earlier, waking up earlier... maybe you're finally coming out of puberty  

lool.. i'll be going to bed later tonight, don't you worry :d

i really can't sleep early even if i want too, which i actually do want to.. i stay up late to help my dad get some sleep, with my grandpa situation.. i'd like to start going to bed at 4am though, that would be the earliest I could sleep and feel responsible about it.

peace

the runs that u do are aerobic ? not lactic right?

ya mostly, but my routine is constantly changing.. it's getting a little more alactic now that i'm trying to run midfoot again.

so ur setup is smth like:

work capacity : runs mixed with sprints + bw strength-endurance stuff (which i assume would be lactic)
max strength stuff (u like singles)
submax rebounding plyo stuff
max jumps (dunks)

what i dont get is how u mix them in day 1/day 2 etc

well, i had two rotations going.. my shit was all over the place.. i had a hard drive error tonight so i've been fixing it all night, so im pissed but this is what im doing now:

monday: short sprints, vj/drop step vj complexed with mr tucks, walking + distance runs, heavy squat singles x 8 or so, bodyweight upper/lower
tuesday: walking + bodyweight upper/lower
wednesday: session 1: short sprints, max effort RVJ/dunks   session 2: walking + distance runs, moderate squat singles x 12+, bodyweight upper/lower
thursday: walking + bodyweight upper/lower
friday: repeat with monday and keep it going

so that's my rotation for right now.. my sessions are all pretty long, except for when I dunk, then I always split it into two sessions.

peace man

bad day, someone in my fam angered me hardcore (uncle), but it helped fuel my squat session pretty hardcore.. plus had a small hard drive error.


9/13/2010

bw = 159 <- gah! but my RHR PR of 41, 40, & 39 this morning was badass
soreness = none really
aches/injuries = lower right back bugging a bit, back in general achy, left knee a bit achy, left heel achy

see what a day off does to you ^^ hehe..

---

workout: jumps on vertec! will post vid tomorrow or something.. too late to do that stuff now

- jumps on vertec:
-- SVJ = 122" touch (26")
-- 1step lead = 127" touch (31")
-- 2step lead = 128" touch (32")
-- jumps were actually good, i usually jump pretty shitty after a big dunk session.. so looking optimistic for wednesday
-- those jumps were supersetted with 4 x 25 MR buttkickjumps submax
-- finished with 2 x 50 MR buttkickjumps submax


- walk (~4mile) + MR tuck jumps:
-- MR tuck jumps: 10 x 10 MAX EFFORT, got some pretty good bounce going max
-- had one .6 mile run, legs dead

- half squat: 245 x 1, 1, 1, 1, 1 (~30-45s rest in between)
- half squat: 255 x 1, 1, 1, 1, 1 (~45s-60s rest in between)

- bar dips: 11
- neutral grip pullups: 12


peace

---

i had a few jumps which possibly could have been 129 off two steps, like the zoom in picture, but my timing was off.. takes some getting used to for vertec again, had alot of weird jumps and almost jumped into it a few times.

 

That's a sweet fucken Vertec man. Jumps look higher than you said actually. Nice pop. Do you ever get much ache in your calves/ankles? and if so, do you still do lower body training on that day?

Quote from: n00bEM on September 14, 2010, 05:02:14 am

That's a sweet fucken Vertec man. Jumps look higher than you said actually. Nice pop. Do you ever get much ache in your calves/ankles? and if so, do you still do lower body training on that day?

thanks man!

nah calfs are always fine.. it's usually my heel that bugs me, especially the lower left side.. has something to do with my LR plant.. it was bugging alot tonight actually, i think it's cause i didn't warm up too good, there was some rain clouds overhead so my warmup was really short.. thankfully it didn't rain but I really should never skip out on a warmup like that :/

if my calfs/heel is bugging i'll still squat/bodyweight etc.. if my ankle is bugging, in 'ligamentous' areas, then i won't squat.. i've hurt my 'deltoid ligament' pretty bad way back, and squatting made it worse.. so i'll avoid lower if that happens.

peace mang!

True, I think my I need to lean up to get rid of the aching I get from ADA's.  I know what you mean about the heel. Mine gets bruised when I'm carrying good speed into my DLRVJ's. Actually gets quite painful huh. I got a similar thing on the balls of my feet when I was doing a lot of SLRVJ's in very low soled shoes too actually. That which doesn't kill us... (only injures us in the future to be honest hahahah)

so i take it you are still in gpp? whats spp gonna look like?

Quote from: adarqui on September 14, 2010, 05:08:28 am

Quote from: n00bEM on September 14, 2010, 05:02:14 am

That's a sweet fucken Vertec man. Jumps look higher than you said actually. Nice pop. Do you ever get much ache in your calves/ankles? and if so, do you still do lower body training on that day?

thanks man!

nah calfs are always fine.. it's usually my heel that bugs me, especially the lower left side.. has something to do with my LR plant.. it was bugging alot tonight actually, i think it's cause i didn't warm up too good, there was some rain clouds overhead so my warmup was really short.. thankfully it didn't rain but I really should never skip out on a warmup like that :/

if my calfs/heel is bugging i'll still squat/bodyweight etc.. if my ankle is bugging, in 'ligamentous' areas, then i won't squat.. i've hurt my 'deltoid ligament' pretty bad way back, and squatting made it worse.. so i'll avoid lower if that happens.

peace mang!

True, I think my I need to lean up to get rid of the aching I get from ADA's.  I know what you mean about the heel. Mine gets bruised when I'm carrying good speed into my DLRVJ's. Actually gets quite painful huh. I got a similar thing on the balls of my feet when I was doing a lot of SLRVJ's in very low soled shoes too actually. That which doesn't kill us... (only injures us in the future to be honest hahahah)

LOL truth..

ya man, I get heel bruising on DLRVJ and achilles "focus" on SLRVJ.. focus meaning, I can really feel it working the achilles hard, so not a great feeling.

the heel bruising really sucks too, does get pretty painful at times.. i was surprised how painful it was yesterday BEFORE jumping, considering i took the day off prior to that.. feels a little better today i think, tomorrow i jump though so hope it's alot better by then.. i just have to warmup like i usually do, skimping on warmups is not good, especially at my old age lulz.