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Author Topic: ARowe's Journal  (Read 9063 times)
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ARowe
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« on: June 03, 2010, 11:15:10 pm »
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I'll edit this later with background info.
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Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
ARowe
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« Reply #1 on: June 04, 2010, 12:00:30 am »
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Somewhere around 2 weeks ago.....

squat- 225x8- gassed 225x6 210x8or9

lunge- can't remember weight 3x8

core circuit x2


~3 days later...

depth jumps 3x5

msem squat 255x3x1

core circuit x2


5 days later...

vert was pretty high. Finally grabbed and hung on to 9'8 rim with 2 hands, huge milestone.
Realized I need longer/more intense warmup for jumping.

A day later....

Legs were dead from jumping but still worked out.

Reactive squat- 45x4x3 120x4x3

squat- 135x5 185x3 225x1 235x5 240x6
Pretty satisfied since I felt fatigued from day before.

Had to use dumbells for lunges and didn't have enough space to do walking lunges.
1 set of 5e with 60's, sucked, didn't feel good contraction. Switched to Bulgarian split squat, 1 set of 5e with 60's.

3 days later...

Longer dynamic warmup, a few jumps, some bounding, hip mobility with barbell

squat- 135x5 185x3 225x1 225x3x8- pr
Last set was the best, got 9 but last rep was not as good.

Lunge- 143x8e 138x8e 143x10e

core circuit x2
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Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
brucelee
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« Reply #2 on: June 04, 2010, 12:16:34 am »
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AROWE IS FINALLY HERE TO GRACE US WITH HIS AMAZINGNESS
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adarqui
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im da bess mayne.


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« Reply #3 on: June 04, 2010, 01:32:45 am »
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Quote from: brucelee on June 04, 2010, 12:16:34 am
AROWE IS FINALLY HERE TO GRACE US WITH HIS AMAZINGNESS

doesn't matter, you're still dead last.

i kid i kid.. you are #1 in my heart.
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
ARowe
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« Reply #4 on: June 07, 2010, 09:57:30 pm »
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Dynamic warmup

Vert was pretty good. Rvj  ~6 inches over 9'8 with one hand, ~2 inches over with two hands.

Depth jumps 3x5  complexed with stiff legged ankle hops 2x5

barbell hip mobility warmup

squat: 135x5 185x3 225x1 --- MSEM 265x1 275x1 285x1-pr was only planning on doing 3 but decided to try another 285-fail

upper body

ANTE UP!!!!!!!!!
Logged
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
adarqui
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im da bess mayne.


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« Reply #5 on: June 07, 2010, 11:18:00 pm »
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Quote from: ARowe on June 07, 2010, 09:57:30 pm
Dynamic warmup

Vert was pretty good. Rvj  ~6 inches over 9'8 with one hand, ~2 inches over with two hands.

Depth jumps 3x5  complexed with stiff legged ankle hops 2x5

barbell hip mobility warmup

squat: 135x5 185x3 225x1 --- MSEM 265x1 275x1 285x1-pr was only planning on doing 3 but decided to try another 285-fail

upper body

ANTE UP!!!!!!!!!

siiiiick!

ANTE UP!!!!!!!!!
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
cowed77
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« Reply #6 on: June 08, 2010, 08:02:39 am »
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u have long ass arms!
we're abt the same ht, but my reach is a good few inches shorter than yours!
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
ARowe
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« Reply #7 on: June 08, 2010, 10:12:56 am »
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Quote from: cowed77 on June 08, 2010, 08:02:39 am
u have long ass arms!
we're abt the same ht, but my reach is a good few inches shorter than yours!

Yeah I know. I think my wingspan is like 6'0. I got lucky there I guess!
Logged
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
ARowe
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Posts: 474


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« Reply #8 on: June 10, 2010, 02:12:51 pm »
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Jumped a bit today. Had 0 pop, felt sluggish. Will try again either later tonight or tomorrow.
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Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
adarqui
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Posts: 14979


im da bess mayne.


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« Reply #9 on: June 10, 2010, 03:18:22 pm »
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Quote from: ARowe on June 10, 2010, 02:12:51 pm
Jumped a bit today. Had 0 pop, felt sluggish. Will try again either later tonight or tomorrow.

damn..  i'm mainly confused with the sluggish part, i'd think for sure you'd feel fine with 2 days rest after the singles.

how was your warmup (even though that has nothing to do with "pop") ?
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
ARowe
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Posts: 474


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« Reply #10 on: June 13, 2010, 09:30:03 pm »
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6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.

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

Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2
« Last Edit: June 13, 2010, 11:03:32 pm by ARowe » Logged
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
adarqui
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Posts: 14979


im da bess mayne.


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« Reply #11 on: June 13, 2010, 09:46:38 pm »
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Quote from: ARowe on June 13, 2010, 09:30:03 pm
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.



Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2



damn man congrats on those PR's, 250 x 7 is no joke.. good jumps too!

you should vid some  of those 130 lb REA's.

peace mang




edit: after seeing the vid, first jump on there is great, that's the plant you need all of the time.. maybe you'll start utilizing it more, maybe the REA's are kicking in nice.
« Last Edit: June 13, 2010, 11:35:37 pm by adarqui » Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
vag
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« Reply #12 on: June 14, 2010, 01:15:44 am »
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Quote from: ARowe on June 13, 2010, 09:30:03 pm
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.

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

Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2



Sick jumps!
Sick lifts!
Sick physique!
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My youtube channel
My training career PRs list
The Age vs Vertical year-by-year results
ARowe
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« Reply #13 on: June 14, 2010, 11:57:14 pm »
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Quote from: vag on June 14, 2010, 01:15:44 am
Quote from: ARowe on June 13, 2010, 09:30:03 pm
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.

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

Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2



Sick jumps!
Sick lifts!
Sick physique!


Thanks vag
Logged
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
ARowe
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Posts: 474


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« Reply #14 on: June 15, 2010, 12:34:31 pm »
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PR today on eye exam. Read the 20/13 line at the doctor's office. They call me Eagle Eyes.

HUGE PR

20/13!!!!!!!!!!!
« Last Edit: June 15, 2010, 12:36:51 pm by ARowe » Logged
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)
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