Adarq.org

thanks alot jonas!

The "Dunk Travel Channel" idea is amazing , loved it!

thanks man, gonna hit up a real nice court on monday i think.. drove by it today and it looks sick.

Also your jumps are so consistent , in the past you used to be jumping ~2'' below PR and get random ( 1 or 2 ) peak jumps each session , now you look like steady 0.5'' below PR , awesome stuff.

ya i agree, and i'm actually jumping higher towards the end of sessions now lol.. those big jumps in my pics above, those came towards the end of my session.. very short rest between all jumps.. the head height jumps came in the beginning, not even close to feeling peaked.. but ya.. i feel way more consistent now-days at hitting my top jumps.

check this ololol:

hoop 1 vs hoop 2:





ok ya i should just measure the hoops, but i hate measuring with a tape measurer so F it.. ;d but the nets are pretty much the same.. hoop i jumped on today def looks higher between fingertip and bottom of net (and higher overall, from head to rim).

dno just happy about that first still considering i do believe the rim was high 2" or so... shit has me really happy hah.

monday = killing a new court !!!! ;d

pc

Quote from: adarqui on December 24, 2010, 06:06:05 am

ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?

np man, ya, REA squat, jump squat, or oly lifts.. whatever you're most proficient at.. if you havn't done much REA squatting, i'd go with jump squatting, it's the most simple power exercise to perform.. if you're proficient in oly's, i'd go hang snatch etc, a la lance's recommendations..

for REA & jump squat you're looking at: 5 x 3, ~2min rest between sets

for oly's you could use a variety of sets/reps, but something similar to the above, 5 x 2-3 etc.

peace man

new court, just a bunch of still's, the "10 foot rim" seemed a lil high again..

this was my best jump on it, really love this pic..




warmup jumps, hit some head height jumps on the 9' rim to warmup..








car i saw flipped over on the way home... had to vid tape it speeding by:

good to see that the infidel rim has been punished.

btw, hope that the next vid include those 2 handers and that lefty from the pics.

unfortunately nope, got lazy vid editing and forgot to put the lefty in it.. ;< deleted footage already for today's footage.. no two handers today.

pc mang

this thread is needed..

pc

wednesday:

at power lifting gym:
squats
160x5
160x10
160x15
250x5
340x2
370x3-belt, not hard.
160x15-wide
160x15-medium
250x10
250x5
160x15
160x15


Other gym for other stuff later in day.
hack squat
90x10
90x10
90x10
180x10
90x10
lying hamstrings
110x30
250x6
100x10-each leg, alternated which leg went.
light quad extensions
??x30
??x30
shot around for ten minutes.

Thursday:woke up early to lift at the my old highschool
btn pushpres/jerk
135x10
185x5
225x4
275x3
325x1-new record, but pressed it out, shoulda jerked it more.
bear complex
135x1
225x1
245x1
275x0-missed on the third lift of the complex due to wrists mostly.
pullups
x3
x3
45attached x 6
cleans
225x3
225x3
snatch
135x1
185x1

tested standing vert...wasn't jumping good this morning but got around 34" on vertec. I think I am at over 36" when I am at my best jumping days.

Thursday night
bball jumped good. lol....no estimates but it was def. good. lol.

very nice, get some vertec jumps on vid one day mang, not enough of those on youtube!@$

pc

Quote from: adarqui on December 23, 2010, 06:27:33 pm

Quote from: LBSS on December 22, 2010, 12:34:35 pm

Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.

squat your GF for reps, deadlift your GF for reps, curl your GF for reps, floor press your GF for reps.

bam

The logic in that is so far beyond brilliant that I can't even begin to describe how genius that is.

lol!@#!

This movie could have been a wholelot better if the fight scenes were where improved... laughed my ass off when wally knocks that guy out with a kidney punch.... Though Christian bale's acting more than makes up for any shortcomings

well, ward did ko that guy with a liver punch in real life lol, those boxing scenes were "true to the true story".. but ya i feel you, the actual fight scenes with whalberg could have been much improved.. don't know why they weren't better.

peace