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ok well dunk session today was HORRIBLE, legs felt good though, body felt good.. cns prolly toast.. think i forgot to mention yesterday's dunk session i did 50+ dunks in 45 minutes.. probably to blame, whatever.

finally back on frequency, ltmp-singles.. happy with 3rd session, hit 405 really fast, 4th session could barely hit 345 though, toast.

woke up 152, took an enormous dump, ended up 148.. lmao




05/12/2011

bw = 148
soreness = glutes a little
aches/injuries = left shoulder (been bugging me for a few weeks while sleeping, felt it during the day now), back tight
fatigue = low
diet = protein/water-drink + greentea, dunking + protein/gatorade-drink, protein/water-drink, LTMP-SINGLES{pin-7-squat=375x1,unracking=495x1,45-deg-hyper=BWx50}, protein/water-drink + gatorade, running with dog, session{pin-7-squat=405x1,unracking=495x1,45-deg-hyper=BWx50}, 3 eggs + TONSSSSS of egg whites + 2 bread + yogurt + coconut wate
r + 1 cheese + almonds, LTMP-SINGLES{MR halftucks x 25 superset with every set of pin-7-squat (5x25), pin-7-squat=405x1, unracking=495x1}, protein/water-drink, dog walk, session{MR half tucks=3x40, pin-7-squat=345x1 <- toast}, 2*protein/water + gatorade, tons of stretching, 7 bananas + protein/water-drink + water+fiber

sleep = 9 hours

right knee bugging me a little after 4th session

pc

I had a teacher who wanted it from me. She was 24 at the time. Everybody knew it. She made it very obvious, but not purposely. You could just see it from her body language.

Whoa, actually, in my school, when I was a freshman our soccer coach slept with a senior twice hahaha. Just realized that while writing this.

was ur 24y/o teacher hot? shoulda took her to a rave with the bubble bath soap suds, smash city.

Most days I think about what set Carl Lewis apart (away from the juice, not being into heavy lifting & good genetics) from the rest of the pack back in the day. I can only speculate but I believe I got some answers.

Do you ever think about t-dubs like that?. What makes him get up so well?. What the differences are between you & him?, apart from colour?. Is he on the same plan as you, methods, training idea's etc?.

wtf? r u kidding or serious?

t-dub doesn't train anything like me.. t-dub is a natural freak, he just walks into the gym and jumps 50 without a warmup.......... he's been jumping 45+ since age 14.

Quote from: Rip on May 11, 2011, 09:57:21 pm

That arena is nice, sick as fuck, I would love jumping there..

You got up decent, but you gotta hit that extra gear! Come on son!

+1

I can tell at least one of the 13yo v-ballers was in awe of your jumping prowess!

lol, they were watching alot.. too bad my jumping sucked.

If your hand starts hurting take it easy on the power dunking.  I had a bunch of stress fractures in my right thumb(didn't realize it, thought it just hurt a little) from dunking hard on stiff rims and I ended up shattering it.  VERY painful.

ya i just have to stop dunking on double rims for this month.. hands were feeling prety good for the most part this month, by doing that.. 1 session on double, bam, nasty bruise on my finger..

i taped it up, helped, and those wrist bands i use are good they cushion the base of my thumb/wrist if i pull them up just a lil bit.

pC

That girl in the purple shorts will rock later on when she grows up

lmao,you & trainer mike all up on that shit.
















05/11/2011

bw = 151
soreness = none
aches/injuries = left ham tendon
fatigue = low but no pop
diet = protein/water-drink + greentea, dunking + protein/gatorade-drink, 2*protein/water-drink + greentea+fiber, run with dog, turkey & cheese sandwich, bw-exercises{45-deg-hyper=10x30}, protein/water-drink + almonds, walk dog, ltmp-volume{jump rope 5 x 200 superset with calve-raises=135@5x30 superset with plate-swings=45lb@5x8, jumprope 4 x 200 superset with unracking-pin-minus-2=225x20,295x15,345x15,395x15}, protein/water-drink + 3 bananas, 4 bananas + prpotein//wwater-drink + gatorade + cocoa almonds, 45-deg-hyper-iso-while-irc'n=1min25s <-- bahaha

sleep = 8 hours







need to blog something tomorrow.. basically it's expanding on the ltmp-volume stuff, but hitting volume on even high partials, so kind of like high rep unracking, similar to what raptor said.. i honestly don't even enjoy lifting much anymore, really high partials for high reps still get my quads crazy stim'd, so i'm contemplating going full fore on high-rep unracking and only occasionally going to pin-6/pin-7 depth, because i don't really need it..

very heavy unracking for high reps is far less fatiguing than very heavy pin-6/pin-7 squats for high reps.. yet my legs feel crazy good after the unracking, just the same as lower depth, cept my mind isn't as drained.

this month might turn more into: multiple cardio + unracking-volume + calve raises + plate swings sessions per day, plus my 45-deg-hyper reps or iso holds etc throughout the day.

i plan on doing 45-deg hyper iso tomorrow, not to failure, after i wakeup etc.. curious to see how i feel dunking tomorrow.. kind of thinking im going to feel good.

other than that, staph infection might be partly to blame with how i feel, but, biggest issue is the quad stim, for sure..... 395 x 15 high pins stimmed my quads beyond belief, similar to last month when i was killing ltmp-volume sessions..

pC

I got lots of respect for real body builders. The dedication is amazing. They sacrifice good food and a lot of lifestyle for a goal man. That dedication would go a long way toward making them a decent athlete if they wanted to be.

BUT real body builders are NOT the fags who go to the gym to do 3 types of bench, swing biep curls in the farking rack and leg extensions. I wouldn't swerve to miss those morons.

I also hate the whole perception of an athletic build in the western world. Big biceps + chesticles + mad abz = strength. Sh!t most of these guys couldn't squat with their wallet in their pocket or dead lift a dropped pancake. My gym was so full of these losers I built a power rack at home 

 

lmao!!

http://ironandsoul.com/2011/03/franks-40inch-vertical-workout-program/

gotta get back on 3-4 sessions per day of squatting, blargh!! "adrenaline levels" are too low.



05/10/2011
bw = 149
soreness = calves a little
aches/injuries = left achilles very slightly, left ham tendon sligtly,
fatigue = moderate
diet = 2*protein/water-drink + greentea+fiber, dunking + protein/gatorade-drink, medium caramel frappe + protein/water-drink, lots of running with dog, protein/water-drink, 3 eggs + TONSSSS of egg whites + 2 pieces of bread for sandwich portion + 1 biscotti, LTMP-SINGLES-VOLUME{pin-7-squat=385x1, calve-raises=225x15, plate-swings=45x5}, dog walk, LTMP-SINGLES-VOLUME{pin-7-squat=365x1, calve-raises=225x15, plate-swings=45x5, deadhangs-for-back, glute-bridges=100, standing-goodmorning-ish-iso}, protein/water-drink, 10 bananas + protein/water-drink + coconut-water, tons of tke-iso stuff, 2*protein/water-drink

sleep = 9 hours


tons of stretching throughout the day.

dog is getting good at juking, making running with dog sessions real fun.. i chase him for like 10 minutes, little interval sprints + change of direction.




whenever i write "3 eggs + TONNSS of egg whites" etc, this is what it is haha:

i believe any form of VERTICAL jumping is quad dominant, double or single..

take a look at some elite high jumpers, these jumps are an insane amount of quad.. look at how they plant stiff and their leg bends like a "bow" as they impact, this results in some serious quad contribution as they center their mass over their ankle and then take off.. quad/glute/calve is insane in any vertical jump, as you transition into horizontal displacement, quads become less important according to the ankle, and glute/ham contribution increases.

http://www.adarq.org/forum/crazy-weird-analysis-stuff-)/galleries-high-jumpers/

try some stiff leg ankle hops/stiff pogos and you'll get an idea of what i mean.. here's a high jumper performing some stiff leg pogos, look at his stiff landing and then his forward knee shift:

http://www.adarq.org/forum/crazy-weird-analysis-stuff-)/galleries-hopping-exercises/

pc