Adarq.org

man my head is fogged lately.. i feel out of it in terms of focus.




11/28/2010

bw = 154
soreness = hamstrings (considerable)
aches/injuries = left low back (better than yesterday)
fatigue = low
diet = protein shake + 1tspn coffee + 1cup gatoraid drink, training + peri-workout protein shake, protein shake, 4 huge pizzas of olive/mushroom pizza + salad + biscotti, training + protein shake, protein shake, pb "burrito" on one slice of bread


workout #1:
- dribbling/jumps, court got shut down
- full court game (~35min or so)
- dunks

workout #2:
- half squat: 45 @ 3 x 10,     135 @ 5,     185 @ 5,     225 @ 5,     235 @ 3,      245 @ 10, 10,        225 x (wanted 20, but legs dead, got 7)


workout #3: low back/glute/calf
- tons of calf raises (BW) and prone hip ext (double leg)/prone cobra iso





glad i got 245 @ 2x10 but my legs were toast.. forgot how long trained for earlier in the day, definitely effected me.

ill post vid of 245 x 10 tomorrow..








from earlier today's post:

this kid i got footage of dunking today, he could fly.. man my best dunk of the session was blocked by a kid who was in front of the cam.. so u cant see it.. sucks went down so perfect.. dunks/jumps came after a full court + some other stuff, so like 1.5 hours in.. except for the one hand height pic.

my heel is hurting like a bish, i went up to block some dude's layup, real high, in game, and landed really hard on the way down.. it was a wrist well above rim type of block and dude was going up also real high.. now my heel is killing me eh.

Those guys jumping with you are getting high up there too,damn. But you showing up the kids mayne. Calm down. Next vid, 5 on 5 adarq full court baby..............black and yellow

thanks mang.. i played 5 on 5 but im not playing games on hardwood anymore, sweat on floor becomes too slippery.

I LIKE that one off the dribble mang!%$#!

Next step IMO for your dunking game (not the vert game) is leaning into it. Try throwing that shit down sideways w. the opposite hand.
You get up high enough (for now), so put some extra flavour into it (besides dat raw P@W3R!#!$).
After that I expect two handed tomahawks, just letting you know.

Also, plz don't get too much into the basketball thing 'till 2011. You're making that push and getting into that 40-45 area looks closer then ever. I'd hate to see you go off w. an ankle sprain and having to postpone those goals, just like countless others I've seen before. I'd rather have you miss the target going all out w. your eyes on the prize than having you slip ' cause you're doing things other then working on that vert. It's just one more month main (eek) so that's really doable.

definitely, in complete agreement.

i played a full court and slipped 3 times on sweat, on a real nice grippy hardwood floor.. coulda been bad.

i tried dribble up two handers and was very close they just kept flying out.. good stuff will happen soon, I just gotta go for it

Aside from the joy YOU are getting out of the progress you're making, you're an inspiration to wannabe dunkers and relatively slow shit athletes all over the world.
Stay focussed and pull through mang! Do it 4 teh kids!$#
stay healthy bro

thanks man, and ya thats the truth hah.

Oh ps.
In our country, we don't play a whole lot of 21, but when we do, we make sure everyone plays defense (max 3-4 people) and doesn't just stand under the ring waiting for you to come crashing into them.
That shit I just witnessed was straight up retarded.

lol ya it was  weak game hhaha.. it was more like a 1 on 1 between me and that dude, though he didnt guard me, i had to guard him though. hah



peace man

3 x 10 unilateral glutebridges before I went to bed.

My hands could feel the entire butt tightening, but I generally felt the hams more... Am I doin it wrong?

Think I'll actively try to include some of these light exercises before I sleep whenever I can...

Mayb some other stuff frm tt 7day cure thing...

nice ya thats good stuff.. nah you're doing it fine, regardless, the glutes are working.. ill url you a vid can't right now though.

stuff before bed is good, i like it, i've been neglecting it, but im going to start doing more of it again cause of my low back re-injury.. gonna do a ton of prone glute/prone cobra stuff, before bed, like half hour, very high rep.. felt good last night.




i just pasted the upper in, so adjust the weights.. but this is just simple stuff to help you to come back, dont do any reactive work right now.



mon:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core






wed:
strength, upper: mon

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)






thurs:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core





simple stuff for now.. just need to get that blood flow in.. make sure you stretch quads/hams after each of those lower body sessions, real good, nice and light still though.

peace man

i really found it interesting that at some point just max strength squatting will make you slower if you don't incorporate any explosive work or jumps

yup, regardless of explosive work, excessive strength work can still cause decreases in RFD, especially when the weights get very big. If one is allowed to move heavy weight slowly, then those gains in strength won't translate well to improving explosive strength, at all, in fact it will hurt it.. for example, say you squat 2xBW in 2s, well, if you become squat-obsessed and end up squatting 2.5xBW in 5-6 seconds, those gains in maximal strength past 2x probably won't transfer well to explosive movements.. an emphasis on bar speed has to be there, otherwise you're just training slow like a power lifter.. oly lifters with huge squats, usually do them very fast.. check the 69kg lifter thread in the oly lifting subforum, boevsky 3.6xBW squat, very fast.. then check his oly lifting performance.. just clean's the bar like it's nothing.. so ya that power translates, but obviously, if he had a 3.6xBW PL squat that takes 5+ seconds, that power definitely wouldn't be there in his oly's/explosive movements.

pc

Fuckin' A+, should be in the BEAST topic imo

good point.. i agree

going to get pizza (olive/mushroom )

will bb later tonight.

pc

god we need a thread on how people play 21 in every state /country.. hah