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15991

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 11, 2011, 04:06:04 am »

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:

15992

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 11, 2011, 04:00:34 am »

Quote from: Ineedtodunk on May 11, 2011, 12:23:03 am

Do you still utilize high rep squats?

ya, i did 315 @ 3 x 10 yesterday, but i havn't been doing 20's really, my carb intake is too low.

pC

15993

Strength, Power, Reactivity, & Speed Discussion / Re: Quad dominant vs Glute/Ham dominant

« on: May 10, 2011, 11:40:31 pm »

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

15994

Strength, Power, Reactivity, & Speed Discussion / note to self - ltmp-singles or ltmp-volume 3-4x/day again

« on: May 10, 2011, 11:04:15 pm »

man, i've been backing off from the multi-day ltmp squatting for a while now, maybe 3 weeks.. i'm jumping pretty good but, i'm not as amp'd as i was when i was doing the 3-4x/day ltmp before.. i lost that "always amp'd up feeling".. every time i go multi-day squatting, heavy, i re-gain that feeling..

anyway, at this point in my performance, i'm not someone who can just lift heavy 2x/week and make gains, it's impossible, i'm already well past my natural limits, and i'm at a point where every inch is just extremely hard to gain.

"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."

for many people this style of training is not feasible, but for myself, it is, no excuses.. it is damn hard to do though, lifting becomes a job almost, a chore. As long as I stay relaxed on my heavy singles though, no psyching up/amping up, it should only have a positive effect on my cns.

anyway, i guess i can consider the last 3 weeks as a "deload" of sorts, time to get my adrenaline levels back up. I'm going to utilize ltmp-singles mostly, because ltmp-volume under my current diet is just too difficult.

the beauty of this kind of training is that it kicks in immediately..

peace

15995

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 10, 2011, 08:54:56 pm »

bleeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeh.

first still is ok, and maybe a few others, need to get up higher on my bad days.. i need 40 on a god damn bad day.. fml

15996

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 10, 2011, 04:29:32 pm »

eggs and pin 7 squats

15997

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 10, 2011, 05:24:48 am »

my 2nd dunk in that vid, the plant/runup is perfect (based on how i think i should jump), need to jump like that more often.. i think i have alot more in me at night, when it's cooler and i've been awake for a while HEH.. that might be why i got up SO good that night, also dunking in between a full court always gets me amp'd.

05/09/2011
bw = 150
soreness = none, AFTER LAST WORKOUT: calves sore
aches/injuries = left achilles slightly, AFTER RUNNING WITH DOG: bottom of left forefoot
fatigue = moderate
diet = protein/water+fibera+ greentea+fiber, dunking + protein/gatorade, water+fiber + protein/water-drink, LTMP-SINGLES{pin-7-squat=405x1,425xfail,345x10}, greentea, running with dog, protein/wate-rdrink + greantea+fiber, 3 eggs + TONSSSSSSSSS of egg whites + 2 pieces of bread + greentea+fiber, protein/water-drink, dog walk, LTMP-VOLUME{jump rope 6 x 200 superset with squat, worked up to 315 @ 3 x 10}, 1 scoop gatorade drink + 2*protein/water+fiber, thick turkey * cheese sandwich + 1 scoop gatorade-drink

sleep = 8 hours

peae

15998

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 10, 2011, 03:11:59 am »

some nice dunks in here, from the last week of stuff.. single leg, dribble up, and my best reverse in the beginning..

pc

15999

Peer Reviewed Studies Discussion / Re: Vertical Jump

« on: May 09, 2011, 11:18:17 pm »

add these to index when you get "unlazy":

http://www.springerlink.com/content/w0281m2811x34132/

16000

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 09, 2011, 10:23:41 pm »

some stills from today, 96 F outside, long sleeve, carb depleted, not the best for dunking but whatever got it in.. one really nice jump though, this one:

other crap:

nohomo looking ripped, need more fat loss though:

16001

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 09, 2011, 06:04:15 am »

uploading a vid from basically the past week of dunks.. some nice ones in there but mostly nothing great HEH.

Quote from: ESav15 on May 09, 2011, 12:25:18 am

WTF?! SLRVJ FTW!

...Vowels are so overrated...

got up nice with slrvj today, didnt land any dunks but had some nice throw downs, but slrvj is making my left ankle/achilles tender... ;/ gotta stop max slrvj'n i think ;/

05/08/2011
bw = 150
soreness = hamstrings a bit, calves slightly
aches/injuries = feel pretty good, AFTER DUNKING: left hand (thumb) swollen a bit, hit it hard on rim
fatigue = low
diet = 2*protein/water+fiber + greentea+fiber + chooclates, dunking + gatorade/protein-drink, 2*protein/water+fiber, cardio{jump rope = 6 x 200 superset with plate swings=35 x 10}, water+fiber + caramel frappe medium, 4 pieces of pizza + water+fiber + a few chocolates, water+fiber, 2*protein/water-drink, tons of stretching, dog walk, cardio+reactive(jump rope 6 x 300 superset with plate swings (25,35,45 lb x 5) MR halftuck/LBJ/MR pogo superset with plate swings (25,35,45x5)}, 2*protein/water+fiber, bw-exercises{GB=100,CR=80+70+70,GB=100,CR=70,GB=100,CR=80,GB=100,CR=70,GB=100,CR=80}

sleep = 8 hours

16002

Pics, Videos, & Links / Re: funny / horrible training videos

« on: May 08, 2011, 11:48:37 pm »

Quote from: LBSS on May 08, 2011, 12:21:32 pm

Punch like Fedor!

gutts from the live-chat doesthese, but with a broomstick lmao.

16003

Pics, Videos, & Links / Re: funny / horrible training videos

« on: May 08, 2011, 11:47:05 pm »

ron artest missing a dunk, horrible because he's insanely weak and needs to start building his squat/lunge/calve raises.

<a href="http://www.youtube.com/watch?v=mprH8PXWJ0s" target="_blank">http://www.youtube.com/watch?v=mprH8PXWJ0s</a>

16004

Basketball / Re: Derrick Rose needs his own thread

« on: May 08, 2011, 11:39:43 pm »

nasty

16005

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 08, 2011, 07:10:48 pm »

some stills from today.. going max on vert on all lobs after warmup, so even tricks now are ME RVJ.. i figure even if i miss, if im doing ME RVJ's, the stills will at least be cool.