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JPMartin5
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« on: January 04, 2011, 12:26:57 am » |
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AGE: 18 yrs HEIGHT: 6'1" (73 inches) WEIGHT: 176 lbs SLEEP SCHEDULE: 8 hours each night for most part BODY TYPE: athletic, top is proportional to bottom, slightly too much fat on torso ( abs are barely there) GOALS: 45-50 inch vertical, 500+ lb squat CURRENT ABILITY: 29 inch vertical, 315 lb squat INJURY HISTORY: Broken Ankle (2007), tendinitis (quadriceps and patellar) since 2008 (off and on) TRAINING HISTORY & ACHIEVEMENTS: Air Alert (messed up the knees), and some squats CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: i hope to go all out BRIEF OVERVIEW OF CURRENT DIET: pretty much whatever i want, protein shakes after workouts IMPORTANT ACTIVITIES: basketball once/twice a week |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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LBSS
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« Reply #1 on: January 04, 2011, 08:56:36 am » |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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JPMartin5
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« Reply #2 on: January 04, 2011, 11:29:55 am » |
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Tuesday, January 4, 2011 Today I: -had a dunk session -got it on video, hopefully can get it on Youtube soon -made 84/100 free throws -made 25/50 three pointers -shot around squatted: -135 lbs x 12 reps -225 lbs x 5 reps legs were burnt, went home  |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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JPMartin5
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« Reply #3 on: January 04, 2011, 11:30:30 am » |
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eat more.
i eat quite a bit. should i just pound as many calories as i possibly can? |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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adarqui
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« Reply #4 on: January 04, 2011, 09:15:45 pm » |
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AGE: 18 yrs
HEIGHT: 6'1" (73 inches)
WEIGHT: 176 lbs
SLEEP SCHEDULE: 8 hours each night for most part
BODY TYPE: athletic, top is proportional to bottom, slightly too much fat on torso ( abs are barely there)
GOALS: 45-50 inch vertical, 500+ lb squat
CURRENT ABILITY: 29 inch vertical, 315 lb squat
INJURY HISTORY: Broken Ankle (2007), tendinitis (quadriceps and patellar) since 2008 (off and on)
TRAINING HISTORY & ACHIEVEMENTS: Air Alert (messed up the knees), and some squats
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: i hope to go all out
BRIEF OVERVIEW OF CURRENT DIET: pretty much whatever i want, protein shakes after workouts
IMPORTANT ACTIVITIES: basketball once/twice a week
whatsup man, i would check out the introblock in performance blog, or jackm split in program review.. either of those will be good for you but I'd personally go with intro block.. regardless, you'd want to be focusing on short sprints/reactive work prior to each lifting session, but you really need a variety of volumes to help blast that squat up. good thing about the protein shakes after workouts, got to make sure your overall caloric intake is high enough to spur on strength gains from your lifting sessions. you need to make sure you're jumping max 2-3x/week, you could do that before your lifting sessions (in a separate session, or right before).. I personally like to do it in a separate session but I can usually do that due to my schedule.. for example i'll do max effort jumps in the afternoon then squat at night etc. Tuesday, January 4, 2011 Today I: -had a dunk session -got it on video, hopefully can get it on Youtube soon -made 84/100 free throws -made 25/50 three pointers -shot around squatted: -135 lbs x 12 reps -225 lbs x 5 reps legs were burnt, went home nice about the dunks, when you think that will be up??? you need to make sure your nutrition is absolutely solid if you want to lift right after all of that basketball/dunk stuff, which means you'll need to be intaking protein+carb DURING the basketball/dunk stuff.. if not, you'll be toast.. peace |
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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=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
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JPMartin5
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« Reply #5 on: January 05, 2011, 02:44:52 am » |
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Thanks adarq! In regards to my workouts, I'm definitely going to be more focused working  out than on dunking/basketball, at least for a while. Thanks also for the reference to that program. And as far as getting the dunks up on youtube, it may be about a week because I've never done it before and I have to figure out how to edit some of the footage out (misses, layups, shots, etc.) Thanks for responding though man, I'll be sure to check out that program. |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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athleticgenocide
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« Reply #6 on: January 07, 2011, 04:46:43 am » |
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oh man don't get me started on air alert...that thing is the knee terminator (had the same problems)  |
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JPMartin5
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« Reply #7 on: January 07, 2011, 02:36:39 pm » |
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oh man don't get me started on air alert...that thing is the knee terminator (had the same problems) yeah, air alert is horrible. pretty much ruined my knees. i still get inflamed from time to time. |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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JPMartin5
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« Reply #8 on: January 07, 2011, 02:37:49 pm » |
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hey adarq, my vids finally up on youtube. sorry about the audio, wmg or whatever is a bunch of hoes, and they decided that my background music wasn't appropriately authorized. anyway, comment if you can!  http://www.youtube.com/watch?v=M4Yj3I9RaZw |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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adarqui
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« Reply #9 on: January 08, 2011, 05:05:37 pm » |
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oh man don't get me started on air alert...that thing is the knee terminator (had the same problems) oh man don't get me started on air alert...that thing is the knee terminator (had the same problems) yeah, air alert is horrible. pretty much ruined my knees. i still get inflamed from time to time. sucks that both of you guys got some knee issues from that shitty program :/ hey adarq, my vids finally up on youtube. sorry about the audio, wmg or whatever is a bunch of hoes, and they decided that my background music wasn't appropriately authorized. anyway, comment if you can! http://www.youtube.com/watch?v=M4Yj3I9RaZwWMG sucks... loved the dunks, interested to seeing you do what you say you can really do, you told me you were jumping a little lower, so, a little higher than that would be even more impressive.. great job on those dunks man! |
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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=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
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Rix
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« Reply #10 on: January 09, 2011, 01:40:01 pm » |
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Nice vid man! I'm exactly your height with the same reach too and am pretty close to throwing it down more consistently. I'm trying to figure out how you're doing it though, my vert is also very close to yours. Can you palm the ball really easily? I've found when I can palm it I can dunk at with relative ease, otherwise it's real tough. |
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JPMartin5
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« Reply #11 on: January 09, 2011, 11:42:06 pm » |
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Rix, I can palm the ball pretty well. and if your close, then just a few more inches and some practice will do the trick, and you'll be dunking conistently. Adarq, Air Alert pisses me off to no end. going in to the program, I had heard around the net that it could cause overuse injuries... but being 16 and naive, I didn't do any research. Also, Air Alert has a great marketing department. It's probably one of the most widely advertised jump programs... and I bet its caused alot more injuries than mine. Sorry bout that rant.. I could go on and on. and hopefully i can get a session where I'm doing slightly better dunks. |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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JPMartin5
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« Reply #12 on: January 09, 2011, 11:43:06 pm » |
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I had a CYO game last night, I had one missed dunk off the dribble, and a missed alley oop where i grabbed the ball with one hand and slammed it HARD off the back of the rim. Dunking in games is SO MUCH HARDER. |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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adarqui
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« Reply #13 on: January 11, 2011, 02:46:11 am » |
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I had a CYO game last night, I had one missed dunk off the dribble, and a missed alley oop where i grabbed the ball with one hand and slammed it HARD off the back of the rim.
Dunking in games is SO MUCH HARDER.
daaaaaaayum, second dunk missed oop sounds nasky. one day i'll become obsessed with in-game dunking, really wanna do it eventually, would be so hype ;d pc |
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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=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
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JPMartin5
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« Reply #14 on: January 11, 2011, 11:31:29 pm » |
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Today I did this: Plank: 12 minutes combined w/o rest 1 minute front, 1 minute right side, 1 minute left side, cycle repeated 4 times Then I went on to do an upper body workout. Tomorrow, I'm going to do the most intense lower body workout I can imagine. I'm basically going to squat until my legs fall off and see where that brings me! |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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