Adarq.org

Lol always enjoy seeing all the courts and people actually playing basketball down there in Florida. Here in Toronto it's -5 Celsius covered in snow and it will be too cold to play for another 4months. Only a couple of ymcas where you can ball, and afew random community centers where they have random times for basketball once or twice a week. 95% of these places infested with total morons that take the ball and run a 1 man fast break everytime. The only good indoor Place with great courts and some decent organized ball is 12$/ day l0ll. I still don't understand how such a great/big city fails so miserably when it comes to basketball.

And then summer time, random sized rims from 9 to 11 feet most with no nets and the courts are totally empty.

damn :/

USA #1 :/




I HAVE A GIFT FOR ADARQ.ORG, YOU ALL SERIOUSLY HAVE NO IDEA, A DUNK MIX DEDICATED TO OUR GOOD FRIEND RAPTOR.. RAPTOR, WE'RE ALL PULLING FOR YOU AND HOPE YOU AREN'T DYING, THIS DUNK MIX IS DEDICATED TO YOU AND YOUR RECOVERY.


it'll be up late tonight, just started rendering.

Wat are mebm squats?
U have a big engine in there man, ridiculous work capacity. I know I'd be super sore if I do something as high vol as that.

sup man, thanks, ya my work capacity is pretty insane.. no doubt about that.

check the MEBM article in performance blog section, peace man

ouch on hitting the patella tendon on the chair!

ya my knee was achy today still.. bleh.. i mean i hit it REALLY hard that night, sucks.

the dehydration stuff seems pretty interesting and looks like you got some good results; what exactly are you doing for it??

just bundling up like mad all day, long sleeve shirt + heavy sweatshirt + high socks, then doing my walk + interval sprints in that.. trying to drink less fluid/milk.

did it best before that 2010 dunk mix session, i was 153 then, today 155..

oh yeah...sick vid! really clean two-hander+lefty and shadowboxing shit was funny

thnks man!

the kid who threw the leg kick was pretty coool, he asked me some questions and shit, told me he'd check out site.

rly nice two hander, love it when u remain hanged onto the rim

thanks.. ya i normally don't do that, starting to do it more it seems

pc man

1/5/2011

bw = 158
soreness = glutes very little, quads a little tight <-- you'd think i'd be more sore after 225 @ 5 x 20 wtf
aches/injuries = left knee where i bumped into the chair right on patella tendon, top of right foot a little
fatigue = moderate
diet = prot shake, chocolate covered almonds, cheeseburger + sunchips, training, prot shake, turkey & cheese + 5 bananas


workout: walking + short sprints/tucks or  DL bounds
- 6 mile walk, with ~5-6 20 yard max effort sprints mixed in
- then 6 x 10 ME MR tucks
- then ~6 x 5 MR DL bound (not ME)

playing with some slight dehydration stuff, should have started when i woke up fml..

11pm 160.2 before walk, walk, 12:30pm 156.6 after walk, 157.2 after protein shake, 156.6 after shower, 4am small shit, 156, 155.4, eat, 6:30am = 158 <-- better than like 162-163 before sleep tho.. hah







some data from yesterday's dunks:

nasty
x dunk27
x dunk41
jump4
x dunk1*
x dunk5*
x dunk8
x dunk9
x dunk18
x dunk20 - two hand
x dunk32 - lefty
x dunk47 + yell

nice
x dunk15
x dunk29
x dunk30
x dunk42
x dunk44
x dunk46 lefty
x dunk56
dunk58

misses
x dunk39
x dunk23
x dunk21`
x dunk2 - ???
x dunk7 ???
x dunk33
x dunk37
x dunk49
x dunk52
x dunk55


other
dunk38 height comparison
x dunk51 - dude's shadow boxing

Tuesday 12/4/2010:

-Warmup
  -3 laps (indoor is now assumed until I mention otherwise. 1 lap is about 120m. I know for sure 13 1/2 is one mile)
  -Dynamic stretches (Leg swings)
  -Sprint drills
  -Static stretching
  -Hurdle drills. (walk-overs)

-400m training
  -Expected: sub 64 second on ~2 3/4 laps. (Roughly 350m if my calculations are right...)
  -1st run: 59 sec
  -Rest ~ 5 min.
  -2nd run: 58 sec
  -Rest
  -3rd run: 59 sec

-Core (30 second holds each)
  -Planks
  -6 inch leg raise x 3
  -Super mans x 3
  -15 pikes

-Stretch and PWO shake.



Indoor track is a real killer. Corners are way too sharp. Apparently it used to be banked but the weak people who weren't actually running on it were hurting their ankles... that's a shame because now the real dedicated people like the indoor track team (actually more of a wannabe club... not even an official club) have to slide on every turn. Oh well. Good workout overall. Aside from one thing... threw up again after the sprints. My stomach is so weak....

nice work on those 400's, recovered good.. you're in good shape right now, except for your stomach.

Happy new year everybody!!!  

Let's get to business!  
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:

Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?

i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.

Other than that , some main points will be:

- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.

The other elements of my training are solid , not changing anything.

nice man, just be consistent with the dietary changes/FA work and it'll fall into place.. if you get lazy with diet, the fat loss won't happen of course.. but if you could drop some fat that's definite added inches to your vert, take the slow road, let it happen slowly, eventually who knows you might really lean out, you should be flying if that happens.

peace man!

tight

lol @ bosu deadlift guy^^

<a href="http://www.youtube.com/watch?v=z1ASe5jLnYg" target="_blank">http://www.youtube.com/watch?v=z1ASe5jLnYg</a>

lol weird