Adarq.org

<a href="http://www.youtube.com/watch?v=RjdFE75I418" target="_blank">http://www.youtube.com/watch?v=RjdFE75I418</a>

Deadlift vid.



Monday 182lbs. Top single 385lb squat. 335 7x3. Core work and assistance work.

Probably try to push up to 405 squat / 425ish deadlift then start jump squats, supra max quarter squats, hang cleans and plyos.

Went and hooped tonight...heard there was some out of town guys hooping so I had to come through.

Won 3 straight, 2 game winners. 2 fastbreak dunks, one twon hander and an alley oop one hander Missed a big putback over some guy,  couldnt get a handle on it. Either way I played pretty well. Mixed up the mid range step back, drives and 3 balls pretty well. Had some sick passes and a couple huge blocks even tho they said I goaltended a floater lolol

Fun stuff. Guys from Birmingham all said 'man we aint got no white guys that get up like you".... i took it as a compliment. -___-

Getting close to the mill off the glass and the btl also, got a mill.off a lob that i caught about mid net and brought around. Was weird. I planned on just going up and seeing how high i could get but when i grabbed it i just started bringing it done and around lol! I was actually i  the air thinking... huh...im trying to windmill this lob that should be way too high... idk. but i got it.

Lifted back and bicep Tuesday. 

Shot around Wednesdayand played a couple games...no competition at the gym tho. Played a few hs kids 1v1...wasnt pretty. 7-0, 7-3 and 7-1. Broke two of them so bad they were laying on the floor. Couple light dunks afterward.

Lifted chest and triceps today. Hate hate hate lol can never shoot afterward. Also messed around with some hang cleans at 135lbs...knee feels weird now. Will ice after stretching. Played a few games against the guys who play in college that are in for the summer. Shot was off...but handle was alright so i just drove and dished mostly. Had a putback in one game that i rammed and was getting up pretty good after the games. Clean windmill off the dribble again and almost a BTL. Its coming...just need a good day when im rested and motivated.

Went with the lady to lift...her squat day. So i spotted her...and messed around with some lifts.

FS: 3x3 with 135lbs. Basically an explosive way to groove FS.

Straight leg deads: 3x3 w/ 135lbs. Same thing.

Hip thrusts: 75lbs. Didnt really count, 3 sets of 7-10. Stopped when it started burning the glutes/wasnt explosive.

Hang cleans:  3x3 w/ 135lbs/145/155 then power cleaned 185 a few times. Focus on explosion and form.

Went and hooped while she finished because I saw some fresh blood on the court lol! Couple 6'4"-6'6" out of town people and about 8-10 locals. warmed up and waited to get a run in by dunking, had BOUNCE today!!! Tomahawks off the dribble were easy, hit a few clean mills off the dribble and backironed a dribble BTL. Was getting wayyyy up on lobs. Seems like the light lifting primed me pretty well!

Got in the game and didnt get a shot at any dunks...2md time down the court I was being picked up at near mid court and if i touched the ball I was being soft shaded by 2 guys lol! so i shot some 3s and drove and dished when they collapsed. Wasnt really 'fun' being keyed on by 3 guys but it made for easy shots for my teammates. Just played one then rammed a huge one hander off the glass before I left when one of the non locals asked how high i could "really jump". Man i love these days!

You're getting crazy-strong lately... how?

LBSS is probably right, but to further expound:  pushing myself harder than I ever have, but doing it slowly (ie 10lb jumps per week on lifts even if i KNOW i could jump up 25lbs); changing upy rep schemes helped too i think. The 3 rep stuff lets me lift heavier and gets me used to pushing heavier weight. I was wearing self out with 5-8 rep sets at moderate weight I think. Im usually less sore now during recovery. The higher rep stuff got me bigger this is getting me stronger it seems.

Ive also cut back on my one vice, ice cream. I still eat it often but im managing portions better. Not sure how much of a difference it is but all the little stuff is adding up.

so solid. you have much more in you. for god's sake, getting lifting shoes!