Adarq.org

BS 1x132.5, 4x120(LPR), 2x119.5
BBall shoot-around ~ 45 mins

RDL 8x70(warmup PR), 6x110(warmup PR), 6x150(warmup PR), 15x110(PR), 12x150(PR), 6x190(PR)
BHT 8x70(warmup PR), 8x110(warmup PR), 8x150(warmup PR), 8x192.5(PR), 6x212.5(PR), 7x202.5(PR)
OHP 3x6x60, 3x5x60
Chinup 10,7,7
BS 2x8x102.5

BW: 177

Notes:
ERECTORS were not recovered from last workouts squats. So i couldnt squat any PRs Or dunk for shit. But interestingly enough i was able to do ok on the PC exercises.. Which makes me think there is something special about squats coupling so strongly to my dunk performance .. when my squat is supressed .. so too is my dunking .. as i found out again today when i couldnt land anything that felt even passable after dunking as good as i ever have on weds. That makes 2 bad dunk sessions in a row (fri & sunday) .. if i wasn't obsessed with squats, i'd def be jettisoning them right now for killing my athleticism .. lol.

I think if the causality goes: sore erectors + dead quads ==> bad dunks;  This makes me think the reason backsquats help with my dunk is because they improve my strength in quads AND my erectors (which nothing else does by the way).  And maybe Lance was right after all --  weak quads are holding back my potential  as an athlete -- not as posited (lol) in my log that it's my lack of glute strength or hip dominance. Anyway im not changing anything but i do think there is a strong relationship between (my) quads and (my) dunks.

I'm really really tentative bout this .. but did a set of front squat with hte bar and got the first quad pump i have in ages. But i dont trust myself not to go full retard and start doing heavy front squats and fuck up my back which has been good for a while now. Sigh.

For the one footed bounds start with front foot at take off line and back foot behind it, do not run in with speed but do not do a one footed take off either.  For sprint times take a video with any timing tool and film from 1st movement till chest past marker.  If you have FAT times you can subtract 0.2 and list those as well.  If you don't have any experience with it then try and and test yourself:

Standing Vertical Jump
Double-Leg Running Vertical Jump
Single-Leg Running Vertical Jump
Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds
Forty Yard Dash
60 meter sprint
100 meter sprint
200 meter sprint
Flying 30 meter sprint
Full Back Squat
Parallel Back Squat
Barbell Bench Press
Standing Barbell Push Press
Barbell Deadlift
Strict Overhead Pullups till Failure
Pushups Completed in 30 seconds
Bodyweight Leg Raises till failure

Hey thanks for those suggestions. I will get on getting measurements on those and report back results when i have the chance.

Quote from: acole14 on April 10, 2016, 08:01:11 am

Quote from: maxent on April 09, 2016, 11:43:53 pm

I used my TENS unit around my left hip yeterday.. and the niggles ive felt all week have disappeared overnight. That's cool. I love this thing, acole you're the man for suggesting it! I use it on my lower back regularly and im good there too 

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Oh thanks mate! I forgotten I mentioned that to Raptor I think. It's not magic but I think the increased blood flow helps. There's all sorts of reps and schemes to use it but I just crank it to just below intolerable and go for 10-15mins.

What? What's a "TENS" unit?

google it dammit , it is 4 letters

Quote from: maxent on April 09, 2016, 11:43:53 pm

I used my TENS unit around my left hip yeterday.. and the niggles ive felt all week have disappeared overnight. That's cool. I love this thing, acole you're the man for suggesting it! I use it on my lower back regularly and im good there too 

---

Oh thanks mate! I forgotten I mentioned that to Raptor I think. It's not magic but I think the increased blood flow helps. There's all sorts of reps and schemes to use it but I just crank it to just below intolerable and go for 10-15mins.

I haven't experimented much with it, theres two different schemes on mine, on the TENS setting there are optioons for U and P and these days I just use U1 or U2. It randomised a bit but over time ive been increasing the current. Usually use it for 2x30min on my back. I haven't tried going for more intolerable and less time but that sounds interesting. Never use the "Sports" or "Massage" settings .. TENS seems to hit the spot and in particular U1.

your injuries are actually helped by TENS and not just in the sense of short term pain relief?

Not injuries but for example my lower back felt quite stiff one time, i started using the TENS and it felt better and eventually I stopped using it except as I needed it. I would use it on my calves.. too hairy tho .. but they get pretty beat up when training hard (jumping, running and lifting). I'd use it for a massage anytime i felt too sore or stiff .. not to fix an actual injury .. i dont know if i'd be brave enough to use it then!

What do you mean "you can't do them while maintaining a flat back"? In what way? What's stopping you?

It sounds to me like you're the kind of guy that likes to use his back on hip-driven lifts, especially dynamically. I wonder how your hip thrusts really look like, there's a big change you're doing "back extensions" on them and not necessarily using the glutes right.

I also wonder how a deadlift looks like for you.

What weight did you use for the KB?

Yeah they look fine, however, I would emphasize the hip hyperextension part and pause in that hyperextended position for one or two seconds, with a lighter weight. You'd get a much better training effect.

Keep the dynamic movements using dynamic movements so to speak, so be explosive with KB swings and med ball tosses, not with hip thrusts. Do hip thrusts with the purpose of tension and great ROM and movement control/pace.

^Looks legit. I dont know where I wud do it where I can do both depth jumps and medball throws behind, though. The gym roof isn't that high and at home i'd have to chuck it over the fence lol.