Adarq.org

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

well, i'm phasing more towards spp right now, less long distance running, more intense reactive work, heavier squatting more often.. so i'm definitely transitioning out of gpp, and phasing into spp, currently.. the last few months had me doing tons of running.

peace man

vertec footage:

you are really close to hitting your head at the rim man... really close....

i need a good ten more inches on my peak jumps to do so

peace

Question about the vertec: Do you re-measure the bottom rung every time? Looks like it's leaning a little bit so maybe not exactly the height you meant it to be?

bleh about to go dunk, 7 hours sleep, mid back is so tight, calf origin/ham insertions still tight but calfs feel very powerful.. we'll see bleeh

well, finally landed dunks back on that enclosed outdoor court, i was getting up pretty good, nothing crazy though.











making a little vid i guess, i dno, not really motivated to do anything crazy.

peace

vid/pics from today's dunk session above ^^


9/15/2010

bw = 156
soreness = calfs
aches/injuries = calf origin tendons, hamstring insertion tendons, right lower back, upper mid back

other: 7 hours sleep, which might seem ok for some people but that shit does keep me from being 100%, with coffe+milk & a monster energy before going to dunk, my eyes were 'falling asleep' on the drive up to the court.. sucks.. sunday night though i should be good, dunking at night soo... gonna land some nasty shit sunday night.

^^ eyes were tired/closing from about 8pm onward, alot prior to workout #2.. gonna get like 11 hours sleep tonight :d

---

workout #1: dunks
- got up pretty good.. check vid abuv
- missed a bunch of two handers off lob AFTER dropoff, but they were close.. so fresh on sunday i should nail some ez.
- right wrist is pretty sore with some bruising about 2" below base of palm, slammed it into the rim a bunch


workout #2: strength/conditioning
01 jump rope: 200 turns FAST + 45 lb slightly below parallel squat x 5
02 jump rope: 200 turns FAST + 45 lb slightly below parallel  squat x 5
03 jump rope: 200 turns FAST + 45 lb slightly below parallel  squat x 5
04 jump rope: 200 turns FAST + 135 lb slightly below parallel  squat x 2
05 jump rope: 200 turns FAST + 135 lb slightly below parallel  squat x 2
06 jump rope: 200 turns FAST + 185 lb slightly below parallel  squat x 2 singles
- work sets:
07 jump rope: 200 turns FAST + 225 lb slightly below parallel  squat x 2 singles
08 jump rope: 200 turns FAST + 225 lb slightly below parallel  squat x 2 singles
09 jump rope: 200 turns FAST + 225 lb slightly below parallel  squat x 2 singles
10 jump rope: 200 turns FAST + 225 lb slightly below parallel  squat x 2 singles
11 jump rope: 200 turns FAST + 225 lb slightly below parallel  squat x 2 singles
12 jump rope: 200 turns FAST + 225 lb slightly below parallel  squat x 2 singles
13 jump rope: 200 turns FAST + 225 lb slightly below parallel  squat x 1 singles
- done squatting
- bar dips x 10
- barbell calf raise: 135 @ 5 x 10, 95 @ 3 x 20 (toes in)
- chinups x 12

squat felt so strong, unracking it felt light as a feather



peace!