Adarq.org

week 15

400m fast jog.
some leg swings, my supposedly dynamic warmups lol.

sprints
2 x ~50m, max effort.

bounding
3 x ~40m

3 x Rebounding quick lunges each leg 10 contacts, 10 pullups

2 x double leg RFI lateral line hops, 10 pullups

3 x 5 depth jumps off knee cap height, 1 min plank


would've thought my single leg jumps are at least average movement efficient...
but after reading adarqui's definitions, i belong more to the poor class LOL.

ocassional knee or ankle collapsing.
jump angle thats closer to 45 degrees than 65.

hahaha... alot of work to be done still.

definitely need to get some vids up....

ya man, get some vid up...

!

say... i've got a game tmr.
but im still itching to get to the gym today before work.
think i can do some of that msem stuff, and still be 100% fresh for the game tmr?

some msem or sorta at squats, some high % other exercises like benchpress or OHP, with perhaps lower vol?

the thing abt me is, due to life constraints, i only get to the gym once a week, so i tend to try to maximise my gym workouts... which leaves me gassed the day after lol..

ya i think you could hit some singles on bench/squat and be fine.. just stay at like 90-95% or so, dont go above that.. I personally would stay at 90%, given that you havn't done this before.

for example:
* squat: 2 x 2 (MSEM style)
* bench: 2 x 3 (MSEM style)

dip out.


peace

whoa, why did you do all that other stuff?

just wondering.

<a href="http://www.youtube.com/watch?v=zkciMlK4e9I" target="_blank">http://www.youtube.com/watch?v=zkciMlK4e9I</a>

well, my first vid! heh heh, pretty poor quality one frm iphone cam haha.

not to set myself up first,
- but my legs were a tad tired. the groin area, dunno wat u call them, (abductors/adductors?) from yesterday's session.
- taken straight after a game. one in which we lost badly again. which is kinda expected actually, since there are no real bigs in our team hahaha ran my legs off.
- plus, i dunno abt u all, but i felt damn embarrassed doin it... maybe its an asian thing... i was trying to quickly get the damn thing over with.
- i took off too far! had to reach out for the rim..

so... pointers anyone? what should i do to improve?

well, my first vid! heh heh, pretty poor quality one frm iphone cam haha.

not to set myself up first,
- but my legs were a tad tired. the groin area, dunno wat u call them, (abductors/adductors?) from yesterday's session.
- taken straight after a game. one in which we lost badly again. which is kinda expected actually, since there are no real bigs in our team hahaha Sad ran my legs off.
- plus, i dunno abt u all, but i felt damn embarrassed doin it... maybe its an asian thing... i was trying to quickly get the damn thing over with.
- i took off too far! Sad had to reach out for the rim..

so... pointers anyone? what should i do to improve?

well, the jump looks good.. i mean, you're aggressive and really demonstrating some power.

can't really tell you what to improve based on that.. i mean you jumped far away from rim but still got up real good.

you just have to keep getting stronger, in lifting & reactive movements..

don't hold your head down mayne, snap out of that shit. you're getting up.

FRANK YANG THAT SHIT~$!@$!

u could tell i took off a tad too far?

ya definitely...

so basically, to keep squatting, and REAs, those rebounding lunges, and the reactive movements in ur posts?
damn, squatting more is gonna be tough.. gains arent like they used to haha! but damn, im sure gonna keep pushing.

i was just kinda disappointed/puzzled actually, seeing how ppl who squat lesser percentages, throwing down some nice stuff. i'd figured i couldnt generate enough power fast enough... my RFD not up to scratch...

well you are shorter.. people who are taller, in general, don't need to squat as much per pound bodyweight, because of the leverages they have.. so a 1.5xBW squat might feel like 1.8xBW feels to you.

nah man you look powerful and fast.. you don't look sluggish at all.

so, ur saying.. to just keep doing wat im doin now?

ya.. the fact that you can only lift once per week puts a limitation on you, and makes you do those long sessions.. but since that's what you have to do, just keep it up & really try and progress those weights.. maintain -> push -> repeat

cya