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you can't get knocked down twice and expect to win bro.
Saturday 12/18/2010:
-Warmup
-10 meter sprints x 5
-Double leg bounds: 5x5
-MR Tuck jumps: 4x10
-MR Pogos: 4x5
-Squat: 205x2, 210x3x2. (fairly certain that's a)
-DB Bench: 55x3x8, 55x6. (failure on 7th rep)
-Deadlift: 225x5. (after warmup. I tried sumo form today. It actually worked fairly well)
-Seated Row: 160x4x8 (While I wrote this I got really confused because it was higher than my DL... Then I realized I had written 260. haha)
-Cooldown
-Stretch + PWO
This is probably the best workout session I've had in a while. Squats were actually lower than usual with the higher weight. What I liked most was that today is the most even my left arm has been with my right on the presses since my injury. Felt pretty cool to be almost back to where I used to be. I'm think in the next month I'll be stronger in my upper body than I was before the injury.(Lower body is definitely as strong as it's been)
very nice.18 Dec 2010
Vertical Jump Testing / Dunks
Weight@session : 201,5
Injuries/aches : none
Soreness : none
10' jumps :
1x3 SVJs : 10'2'' ( 27'' )
1x3 dropsteps : got one at 10'7'' , 32'' ,
2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )
2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!
2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.
Dropoff at last dunk set ( ~26 ME jumps ) so stop.
Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.
Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!
Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...
ya man when you do that, you'll be alot closer to defeating age.. if you're getting 33 at 201, maintaining strength and dropping pretty much pure fat to hit 190 would have you 35+.Hey guys. Just sayin' what's up now that I'm finally posting. I was on Vertfreak101's forum for a good while but that place is pretty much dead now and nobody got my sense of humor. Hopefully, this place will find me slightly funnier, and stay active. I don't have my doubts on either one of those.
Anyways, glad to be here. Hopefully I can figure out some things to help me with my effed up knees. I always read a lot of what Lance posted on VF so I know he knows his stuff, and if he approves of this forum, I suppose it's okay.
Okay. Stop reading.
Saturday: down at pl gym
squats-no belt, no oly shoes
157x7
157x10
157x10
247x5
157x10
157x10
247x10
337x2-quick
deadlifts
225x3
325x3
415x2
505x1
615x1
725x2 http://www.youtube.com/watch?v=zSJKbojByw4
squats again no belt
227x10
227x10
done.
Hello guys. I am a young boy from Romania.I am fourteen and i am fan of basketball.I play basketball but i have a problem. I can`t jump very much. I think that i jump 8 inch.I made bodybuilding one year and i have big muscle but i don`t have power.I want to know how should i do exercises to grow my muscle power. I want to tell me some workout info and to tell me from your exeperience
That slow mo dunk was nice man..really nice extension on it...you were actually descending when you attempted the dunk which looked pretty dope...You're an inspiration man..you train hard and you get good results.
I slacked a whole lot this week with my eating...gonna clean it up for the last few days before Christmas and just maintain over Christmas...Once i'm back in the New Year after this short recovery break i'm gonna be ready to kill it. I wanna catch up to where you are by the end of the year.
It's great seeing you're getting much more consistent on your jumps.
Dunk session was NICE, about a month ago you'd have one of those each session, now they're all sweet and powerfull.
I still feel that shit is quite monotomous though and I'd be bored after throwing down 5 of those in a row.
Cmonson, lean one in or throw in a bit of variation and you'll see that these basic dunks get easier too, that's what happened for me anyway, don't you want to throw in reverse pumps nd shit? (since you were hating on those people on your back to throw down 360s)
All it takes is a bit of technique, a bit of practise and you'll be having even more fun ( I think, you's a weird cat though so I'm prob wrong lmao).
All I'm saying is vartiation; trying reverses and dunks from different angles etc, helped my standard dunks and it made things easier for dunking in games (which I still rarely do, just saying, I feel I can cause of the variation though).
Also, plz jump 4 top of ? next time
I WANT an Adarqui squatflex ad. You know, saying how he did his first dunked after using squatflex (I'm sure you'll find a way to... use it). That'd be great.
darq you live in florida rite?
the weather up there seems amazing
