|
adarqui
|
 |
« Reply #15 on: January 05, 2011, 01:50:34 am » |
0
|
Back feeling really good today. Got a great adjustment from my chiropractor and did a few reverse hypers last night...does wonders for me.
Ankle is feeling surprisingly good too. The anterior aspect is much improved. Achilles still sore...but I expect that to take awhile. I'm finally starting to feel more positive about my ankle - I was starting to get concerned because it has been taking so bloody long.
BP day:
Warm Up:
5 x 60kg
5 x 60
3 x 75
Working Sets:
3 x 95
3 x 100
12 x 107.5 (thought I could get 13 today...but I failed)
Extra:
3 x 10 Gorilla Chins
man when i had access to a reverse hyper, it fixed my back pretty much EVERY time when it was tweaked.. i absolutely love reverse hypers  |
|
|
|
|
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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
Clarence
|
|
« Reply #16 on: January 05, 2011, 03:50:34 am » |
0
|
|
|
|
|
|
Logged
|
|
|
|
|
ghettoracer
|
|
« Reply #17 on: January 05, 2011, 08:40:17 am » |
0
|
32, 5'10" and able to dunk! awesome. what is your reach? and your upper body strength is sick. |
|
|
|
|
Logged
|
age: 37 :: 5'11" (180cm) :: 160lbs (72.7kg) ~17% body fat :: reach: 90.5" or 7'6.5" (231cm) :: wing span: 6" (183cm)
goal: dunk before 40 :-)
status: SVJ 29.5", RVJ ~32" = 10'3" touch
PR RVJ ~34" 10'5" touch @ age 25 (worst was ~6" below rim when i was @ 190 lbs ~30% body fat ~23" RVJ in 2007-8
|
|
|
|
adarqui
|
|
« Reply #18 on: January 05, 2011, 11:30:07 pm » |
0
|
|
|
|
|
|
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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
Clarence
|
|
« Reply #19 on: January 07, 2011, 03:47:34 am » |
0
|
32, 5'10" and able to dunk! awesome. what is your reach? and your upper body strength is sick.
just measured reach...was just under 91" when I really stretch out (shoes off, 1 arm reach) Haven't been able to dunk since I did my ankle, so hoping to get it back soon. By the way, you're goal to dunk by 40yo is awesome. |
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #20 on: January 07, 2011, 04:13:01 am » |
0
|
Decided to give Smolov a go. Seems like the perfect time...I'm in off season for bball and my ankle is preventing me from doing more explosive stuff. If I can start March with a healthy ankle and 2x bw squat I'll be a happy dude. current max squat = 140kg (failed on 145, although should of got it)...tested last sunday (back was still bit tender at the time) goal = 160kg I started on a Wed, so my workout days will be W/F/Su/M initially. Will do Bench 1x/wk and Wgt Chins 1x/wk just to help maintain upper. |
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #21 on: January 07, 2011, 04:17:41 am » |
0
|
Jan 5th Smolov Wk1, D1 4 x 9 w 97.5 kg Wasn't too bad...although it's been a long time since I've done >5reps. 1st and 4th set were the toughest. |
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #22 on: January 07, 2011, 04:28:54 am » |
0
|
Jan 7 Smolov Wk1, D2DOMS is pretty mild so far (don't think I'll be saying that in another 5 days though). 5 x 7 w 105kg Last set was tough...much tougher than it should have been. Trying to eat a bit more, and will start keeping track of sleep...definitely going to need 8hrs a night if I'm going to have any chance of recovering/adapting. |
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #23 on: January 07, 2011, 11:15:12 pm » |
0
|
Jan 8 Wgt Chin 2 reps w 40kg (limited by how I attached wgts) 4 reps w 40kg Wgt Pull up 4 reps w 30kg 4 reps w 30kg Wgt Chin 10 reps 20kg Wgt Pull up 8 reps 20kg |
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #24 on: January 08, 2011, 05:26:56 pm » |
0
|
Jan 9 Smolov Wk1, D3Squat 7 x 5 w 112.5kg Bit tender in Left SIJ today. I don't think tomorrow should be too bad...looking forward to only 3 reps. I don't see how I'm going to add 10kg next wk though. I'm considering only adding 5kg, will see how I feel on Wed. |
|
|
|
|
Logged
|
|
|
|
|
adarqui
|
|
« Reply #25 on: January 09, 2011, 02:20:38 pm » |
0
|
surprised your not more sore, good stuff though. |
|
|
|
|
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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
Clarence
|
|
« Reply #26 on: January 10, 2011, 05:04:59 am » |
0
|
Smolov Wk1, D410 x 3 w 120kg Tougher than I expected. Glad to be done week 1. Lookin forward to a rest day tomorrow. Need to drink more water.
|
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #27 on: January 11, 2011, 05:35:59 pm » |
0
|
Jan 12 Smolov Wk2, D14 x 9 w 107.5kg Easier than expected. I've got a fair bit of DOMS (especially in rt quad for some reason). Feeling pretty slow, but wgt felt pretty good on my back. No problems getting depth. Achilles is feeling decent...but the anterior medial portion of my ankle is feelin pretty crap...bit concerned might have a talar dome injury. Might get some xrays done this week |
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #28 on: January 13, 2011, 04:43:26 am » |
0
|
Jan 13 Bench Press (5/3/1) Warm up 5x 60kg 5x 60 5 x 75 Working 5 x 90 3 x 100 11 x 112.5 (hit goal) Push Press 3 x 60 3 x 80 1 x 90 1 x 95 Wasn't planning on doing push press, but was feelin pretty good so thought I'd do a few sets. Squats again tomorrow 5x7, thinking about doing them before work...I'm always a little drained after a long day...but then again I'm not really at my peak at 6:30am either. |
|
|
|
|
Logged
|
|
|
|
|
Clarence
|
|
« Reply #29 on: January 14, 2011, 04:09:08 am » |
0
|
Jan 14 Smolov: Wk2, D25 x 7 w 115kg Getting mentally tougher. Confident I'll be get all my reps this week...no use even thinking about next week yet. |
|
|
|
|
Logged
|
|
|
|
|
