Adarq.org

Man, Adam is getting up really well too! Nice jump picture with the head-to-net from you, too!

thanks man! he's real happy about that jump, definite PR for him.

Hey darq, im gonna start foamrolling my IT again (havnt in like 3 months), i found an old piece of pvc pipe with 3.5" diametre. would this suffice? im using now so........i cut it to about 23" long and just gonna keep foamrolling that left IT Band today.............

ya that would work very good.. gonna be painful !

ok im liking what im doing lately, but i got to really work on all kinds of different movements.. need to mix it up and get strong enough to do some of the shit in those gymnastic threads:

http://www.adarq.org/forum/gymnastics-parkour-free-running-street-workouts/hannibal-for-king/msg6977/#new

i don't know how that dude does it, such a freak.. but i definitely need to attempt shifting my body position on say bar dips/pullups.. somehow getting to planche pushup/planche dip/planche pullup (levers)/muscle ups etc.. would be pretty fun stuff to do.

ok so, pictures above are from dunk session tonight, but here's the workouts etc..

06/05/2010

hamstring tendon injury bugging me a little, rearing its ugly head. it's from the hamstring isos, have to be careful.

158 today.. ate real good, so clean/light.. 2 days in a row.. another stir fry + hamburger too.. i feel REALLY good eating like this.

it rained hard, so it set back my workout for tonight.. i was hoping the courts were dry and luckily they were! i felt so explosive tonight.


workout #1: dunks
- got to court around 8:45pm, warmed up light until about 9, finished around 9:50pm
- did some drop step jumps, got up real good, knew i'd be jumping well
- did about 15 dunk attempts total, with about 35-40 lob attempts............ meaning, my lobs sucked.. but here's why: i've been doing lobs in the day, so it's hot as hell out, and my ball bounces real well.. but at night, it was alot cooler, and i could barely get the bounce to get above rim level.. so that really sucked.. would have landed some very nice dunks for sure, stupid lobs.. have to pump up the ball more for next session.



workout #2: around 1am
- nice warmup
- 4 workup sprints
- 2 x ~60-70 yard max sprints , felt alot more explosive on sprints tonight
- 1 x ~200 yard sprint
- HIP FLEXORS DEAD
- chinups, glutes/core locked + legs straight, BW x 15
- deep pushups on handles, glutes/core locked, BW x 25
- some "neutral grip lever attempts", actually could lever up somewhat good, but couldnt hold that position x 5
- some weird dip stuff on bars, another sort of lever thing x 5
- l-sit on dip bars x 5s (HIP FLEXORS TOAST)

- half squat iso, forward lean, 3 minutes, legs completely numb.. i was doing stopwatch double click while doing the iso, got 0.07, 0.08, multiple 0.09/0.10's, was pretty ridiculous.. legs were completely numb i just gave out mentally at 3 minutes

- calf raise iso, about 75% plantar flexion, glutes/core locked, 5 minutes, much easier than last time.

- pushups iso, deep, glutes/core locked, 45s (lol sad)

- prone glute: 35 each leg, hip flexors were so dead that it effected my ability to do these






first dunk miss is whack, 2nd/3rd are nice.

<a href="http://www.youtube.com/watch?v=awedZUHkb3o" target="_blank">http://www.youtube.com/watch?v=awedZUHkb3o</a>






so all in all great training day..!!!!!!!!!

uploading a vid of a few dunk misses, the 2nd and 3rd are real nice.

peace

Fucking flying..

thanks man.. im always on moznet now btw.

Hey andrew whats your opinion on arms crossed front squats as opposed other (olympic?) style. I used to do front squats, and i only did them arms folded, cant really do them the other way.....(Large forearms in relation to humerous, to large)

p.s Q&A anyone?

Hey andrew whats your opinion on arms crossed front squats as opposed other (olympic?) style. I used to do front squats, and i only did them arms folded, cant really do them the other way.....(Large forearms in relation to humerous, to large)

p.s Q&A anyone?

well, if you can't do them clean-grip style, then ya cross grip is ok, but i prefer clean grip style.. eventually you can use alot more weight and it should become more comfortable, it creates a nice shelf to hold the bar.

i couldn't do clean grip for the longest time but then i started doing lockouts off high pins in that position, so basically 1/8th squatting the bar up in that grip, it definitely helped.. once i did that for a while i just went right into front squats, which are painful as hell to me btw, but im definitely a big fan of them.. you have to be careful with them when you have knee issues though, they really hit the quads hard.

peace