Adarq.org

04/08/2011:

bw = 157
soreness = right quad (vmo mostly)
aches/injuries = lower back slightly after last dog walk -> twisted to crack it and it tweaked a little hah
fatigue = moderate
diet = protein/water-drink + gatorade, dog walk, caramel frappe, LTMP-VOLUME{pin-6-squat=135x8,225x1,225x15}, 3 eggs + tons of egg whites + some gatorade + 2 cheese, leg-extension-iso-tke @ 5 sets x F (~1-2min each iso), small protein/gatorade-drink, big dog walk, leg-ext-tke-iso 3 sets of ~30s, dunks + LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,315x1,375x1,275x15, calve-raises=135x5,225x20 S1: leg-extension-tke=30lb@35,50  S1: 45-deg-hyper=BW@40,50  S1: ng-pullup=15,12}, chocolate bar + half jar PB + diluted gatorade, big dog walk, LTMP-VOLUME{calve-raises=135x5,135x30,  plate-swing=45lbx5,  ng-pullup=10,  rdl=45x5,135x5,185x12}, 3 eggs + tons of egg whites + 2 cheese + cocoa almonds + 2 gatorades,

LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-squat=135x8,225x1,225x15}
- leg-extension-iso-tke @ 5 sets x F (~1-2min each iso)
- leg-ext-tke-iso 3 sets of ~30s
- dunks
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,315x1,375x1,275x15, calve-raises=135x5,225x20 S1: leg-extension-tke=30lb@35,50  S1: 45-deg-hyper=BW@40,50  S1: ng-pullup=15,12}
-  LTMP-VOLUME{calve-raises=135x5,135x30,  plate-swing=45lbx5,  ng-pullup=10,  rdl=45x5,135x5,185x12}


ok well, 275 x 15 after 365 x 1.. bummed about only getting 365 x 1, 315 felt lightest it's ever felt, just flew up.. but i progressed my weight too fast.. i've never gone from 315 to 365 before, always 315 -> 335 -> 365.. probably the culprit, because everything from 315 and under just flew up crazy powerful.. so ya i hit 365 x 1 but i didn't hit it fast enough, so i just called it, was going to go for 405 x 1.

dunks were ok too.. landed some nice two handers..

good day considering how sore my quad is.. tomorrow is a big day training wise.. i WANT to hit 275 x 20+ for 2-3 sessions.. hopefully i ate enough tonight and drank enough fluids, definitely think i did.. we'll see.

lmao my bodyweight is probably going to skyrocket.. heh

peace

someone call the police, a rim just got murdered in coral springs.

 

Vid? )

ya prolly be up by tmw, dno if im going to edit it or what.. prolly will just adarqtv it, too lazy to edit lately.. haha







some stills.. this first sequence is my fav of the day because, this is the last jump.. all the people who were about to play a full court were walking down so they were watching, so my show-off ego kicked in on my last jump.. this is a real nasty jump because of where i threw the lob, behind the backboard, only a few steps.. pretty crazy jump considering last jump + very short runup.

































love this dunk too, this was like, my second lob attempt !1!

Adarq - you've put inches on that jump since last time I checked in here...that's sick fam. Hoping to get some results like that this summer!

appreciate it man! and ya, shit is getting serious.. this high rep nation /quadnation/calve nation bullshit is becoming pretty epic.. high rep squatting = god.

those jumps came the day after 3 sessions of 275 high rep, 22/14/12.. freakin nuts.. no caffeine etc either.

lol, try some of the high rep half squatting stuff out.. stretch really good before/after, see how you feel the next day.. well it might take a few sessions to get used to that rep range, might get sore initially.. but once you're adapted, man you feel like a boss the next day it's crazy.. just getting off the toilet this morning i knew i'd be flying lmao.

pC

No, this is BEYOND epic.

Just a quickie: How you'd feel about a high frequency jumping phase/week.?

I am starting an experiment in that regard.

Man - I only have access to a smith machine until I learn how to drive.

learn how to drive??? ez work

It's a decent smith machine though..it obviously takes the load off your core but it moves in a horizontal and vertical plane so it's not on a fixed path like a smith machine...

nice, ya those are alot better.

My training has mostly been that, deadlift and jump hang snatches. Not doing any pylos except for playing ball...gonna concentrate on putting hella lbs on those lifts for the next 2 months and then i'll do a mini cut...i will try that high rep squatting though...i'll have to drop down to about 200lb for it though...

ya start light on it.. you'll be surprised at how hard high rep squatting is but how great it makes you feel, once you adapt to it (1-2 weeks).

ya man get those lifts up.. im pissed at my lifts too, even though i'm setting rep PR's, i keep screwing up my attempts at 405.. need to hit 405 soon, before may.

pC

No, this is BEYOND epic.

really appreciate it man

Just a quickie: How you'd feel about a high frequency jumping phase/week.?

I am starting an experiment in that regard.

well im trying to get into it, i've definitely been jumping alot more often lately, and even using back 2 back dunk days which i never do.. working on tricks and going submax really helps with that.. if i don't eat right im screwed though with that, in terms of getting good jumps in on back 2 back days.

i tweaked my ham tendon slightly last night foam rolling, of all things.. rolling my left ITB i felt it pull a little.. its bugging me right now, if it feels good tomorrow though i would like to dunk again.. i'd like to dunk every day if possible to be honest.. dunk every day + high rep every day.. just have to auto-regulate my training properly.. if i feel like crap, just go light.. if i feel epic, go all out.. basically if i feel anything less than epic/great, then i should be going submax..

but ya funny you bring it up, im basically high-freq'n my jumps now.. i'd never jump multiple times a day though like im doing with squatting.. takes too much out of me.. a heavy 20 repper has me feeling dead, but nothing like how i feel after a dunk session.. dunk sessions are much worse, everything is fatigued and shit aches.. hah

pC

stuckintheair? 
looks like you're walking

hah ya, that's a real nice jump, deceiving on height because i'm on other side of rim.. feet height looks nasty.. looks really nice on vid, missed it unfortunately.

pC

nice bro, all that hard work payin off!@!