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http://athletesunited.net/Articles/TrainingforVert.htm i really liked this article!
<a href="http://www.youtube.com/watch?v=SlfjlnDRGx4" target="_blank">http://www.youtube.com/watch?v=SlfjlnDRGx4</a>
oh? so 21 is not a game of 3 on 3?
its like everyone is in a race to 21?
ya exactly! hah
everyone is trying to score separately, to reach 21.. you have to hit 21 exactly or you go back to 14.. so if you have 18 points and score, u have to make the three (which is 1 point), or you go back to 14.. sometimes the games can get long because of that.
pc
niceee, we play something similar in here, we call it "american 21", it has more rules like if you dont hit exactly 21, you have to go to 31 and so on. Also when you hit a double or triple you go to the free thrwon line and shoot from there until you miss (1 point each). The coolest thing is that if you miss and some1 put it back (rebound + shooting without touching the ground) you loose all your points. Also when the game ends the one who ends with the lower amount of points get a kick in the ass from everybody; how strong the kick is depends on you and raping kicks are not allowed (kicking with the point of the shoe).
Yea Wiz been on it for a while now, dude is either Hit or mis for me, kinda slipped after his first 3-4 mixtapes, expected him to grow but he's turned into one of them weedrappers w. money on they mind.
Not a fan by any means, but basically I advise you to check out the prince of the city mixtapes, more rough around the edges, less poppy and less extreme materialism. Don't listen too hard, shit is really too simple for that, just put it on when training or smth
Other Khalifa tracks I'm down with;<a href="http://www.youtube.com/watch?v=quCKTI9dlNQ" target="_blank">http://www.youtube.com/watch?v=quCKTI9dlNQ</a> <a href="http://www.youtube.com/watch?v=696pR2GpBWw" target="_blank">http://www.youtube.com/watch?v=696pR2GpBWw</a> <a href="http://www.youtube.com/watch?v=Kv5iA7QQaKg" target="_blank">http://www.youtube.com/watch?v=Kv5iA7QQaKg</a> <a href="http://www.youtube.com/watch?v=VO6YXXxoPNE" target="_blank">http://www.youtube.com/watch?v=VO6YXXxoPNE</a> <a href="http://www.youtube.com/watch?v=Ki61QmJKF6U" target="_blank">http://www.youtube.com/watch?v=Ki61QmJKF6U</a>
Gettin it<a href="http://www.youtube.com/watch?v=95ZwBOu0RNY" target="_blank">http://www.youtube.com/watch?v=95ZwBOu0RNY</a>
ah... been thinkin of gettin myself an ab wheel. i'll google russian twists in abit.
lemme know this week's work aight?
how do u reckon we should do things now?
@andy: thx for the compliment, tho thats hardly the case man haha. if u look at other journals here, there are so many other ppl here who are so much stronger. its the company gym at the place i work dude. and im a decade older than u, so u have so much potential to make a difference!
yea it sucks man...
didnt know wat contusion was, but the name sounded bad so i googled it...
s1: front planks: 4 x 1min
s1: unilateral raised calf raises: 4 x 10
what are some good core exercises?
i find that i don't really pay too much attention to it, and mostly just slap on a few sets of leg raises or planks at the end of a workout if i feel up for it.
has anyone done that vertical cure thing? any reviews?
Thanks!
So.... I donated blood yesterday.... that was interesting. I think my veins dilated a bit much before the needle was put in. Nurse stuck it in really fast. Hurt like hell, but she said if she hadn't done it that way it would have squirted blood on me. I felt fine throughout it, but when I was done I almost blacked out. My body went kinda cold and I felt all my extremities vibrate from the blood loss (not shiver, mind you, I was the only one that could feel it). I've never reacted so badly. My arm's never hurt so bad afterward either. Later in the night, when I took the bandages off, I noticed I was really sore and had some deep bruises or slight internal bleeding. I think some other blood vessels might have broken and that's why I reacted so bad when she took the needle out. Ironically, during the donation, when they were taking my blood, I was the most comfortable I've been. Regardless, normally I could jump up and down right after and feel fine... not yesterday. I'm gonna take it easy until Monday when my arm doesn't hurt and I feel a bit better.
Leg soreness is almost entirely gone. Core/upper back/shoulders are still sore from from all the handstand work I was doing yesterday morning and all throughout the day before. Core especially. I'm gonna keep that stuff up, the balance and coordination required should transfer well into my hurdle form and consistency.
oh? so 21 is not a game of 3 on 3?
its like everyone is in a race to 21?
i watched the first 2 mins, and i had to comment before i finished the vid haha.
WHY ISNT ANYONE MOVING? if they dun wanna/feel like playing, why dont they just get off the court and let ppl who wanna play run? i feel like its just wasting everyone's time, all just standing around... :/
but haha, u have a great handle adarq. wished i had half of that!
Hey, i nthis article, they sya why declined leg presses has less disadvantages than squat. must check it out.:
http://www.associatedcontent.com/article/2398620/barbell_squat_vs_leg_press_vs_hack_pg2.html?cat=50
A friend of mine did some research on a masters thesis several years back and the high hang snatch actually came out ahead of the depth jump and loaded jump squat as far as EMG specifity to the VJ.
Want a simple formula to shoot for as it relates to gains on the lifts for overall athletic success? Add your bench press, midstance legal squat, hang snatch, and hang clean together then divide by your bodyweight. The number to shoot for is 6. If you can hit that chances are you're gonna be one explosive m'fer. I learned that formula from a throwers coach years ago. His wife IIRC was a bobsled competitor and former college basketball player. Acording to my notes here he said that in college basketball she ran her butt off for 4 years and ran a 5.1 40 at 208lbs when she left basketball. Two years of weight training later she weighed 212 and ran a 4.7 and improved her vertical 6 inches without running or jumping in training.
In 1985 her bodyweight to strength ratio on the 4 lifts was just below 3.00. In 1987 it rose to 5.33 and she became a different athlete.
I had a guy a few years back really dedicate himself to that formula after I discussed it with him. His main focus was getting bigger and more muscular the explosive gains were secondary. I trained him for a while and got him started and he kinda took things on his own with occassional input from me and over a span of a couple of years went from 155 to 190 lbs and increased his vert from the mid 20's up to 39 inches and all he really did was throw in some depth jumps occassionally.
