Adarq.org

Thursday 10/21/10:

Nighttime workout. (yay?)

-Warmup
-Sprint warmup- 3x15m sprints.

-Double Leg Bounds: 3x5
-MR Tuck Jumps: 3x10
-MR Pogos: 3x5

-Squat: 3x5 @ 195 lbs.
-GHR: 1x5, 2x6
-BB Calf Raise: 4x10 @ 155 lbs.

-Box Jumps: 3x5  (For speed) @ 46 in.

-Cooldown Jog
-Stretch
-PWO Shake.

Edit: may have to try squats at 205 lbs. for the next 3x5. Maybe I'm just getting at squats or I'm getting stronger faster than I expected or some combination but adding 5 lbs. per week is starting to seem slow. We'll see how my legs feel tomorrow.

GHR is coming much nicer than expected. They're becoming easier. Of course the thing I use at the gym to do them has padding that goes just above my knees on the down but I'm still much much better than when I started.

things are still going very well, glad you are responding to this program.. we need to get you some bionic hamstrings over the course of a year or so, i'm talking completely ridiculous.. all of this ghr progress will transfer bigtime to your sprinting, things are going good.

nice nice!

just don't rush your progress too much on the lifts, i mean 5 lb a week is good because you're providing a new stimulus without closing in on complete failure, while still adapting and getting stronger.. i love getting stronger by using "submaximal progression".. if you feel like bumping it up 10 lb go for it, but make sure all 3 sets don't become a life or death struggle on the 5th rep, if so we have to back off a week and stay at the current intensity level, focusing on bar speed.

peace man

I like playing trumpet. I don't usually listen to much of it though, but this guy really knows how to get people's attention. I especially like how he's almost dancing while he plays.

i played trumpet too in middle school, for 2 years.. and piano when i was young.. i had this trumpet that the band instructor wanted to bad, since my dad is a musician someone gave my dad this ridiculous trumpet which people fiend over, looking back, that dude was foul, trying to get me to sell him the trumpet.. i forget the name.

if i could learn an instrument it would be violin, chello, or bass.. i probably spelled chello wrong... i guess i'm more into string instruments.

peace!@$

This guy is my hero. He could literally do anything that I can imagine wanting to do. Check out some of the vids. Most insane is the violin concerto for trumpet. (because he doesn't rest and I have no idea where he's breathing) Too bad there's not an actual video for it. My favorite is the third one where he plays with his twin boys.

<a href="http://www.youtube.com/watch?v=i61dl_ex0xs" target="_blank">http://www.youtube.com/watch?v=i61dl_ex0xs</a>
<a href="http://www.youtube.com/watch?v=Eo_SuKEiPYs" target="_blank">http://www.youtube.com/watch?v=Eo_SuKEiPYs</a>
<a href="http://www.youtube.com/watch?v=e5poVkbOrN4" target="_blank">http://www.youtube.com/watch?v=e5poVkbOrN4</a>

damn that guy is amazing.. i'll admit, i'm not a fan of brass instruments, but that was insanely impressive..

boom city... more vids on channel, ridiculous.

Quote from: adarqui on October 21, 2010, 06:05:08 am

Quote from: vag on October 21, 2010, 04:39:00 am

20 October 2010

BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.

odd.. when did you do the jumps, after practice? how intense was it?

Nah , during it , random jumps between drills.... was like full court dribble , layup , walk back court , jump at the end...
Never have the chance to properly warmup for max jumps in bball practices , after doing a quick dynamic warmup and a few drills i hit some random jumps like that.

ah ok, just a bit too much overall fatigue i guess.. maybe some lactic acid shutting you down a bit.

took this pic from my training tonight, looks like a deadly black widow according to lanceSTS.. i think so too.. fucking scary man i told yall there are crazy spiders on the sidewalks out there.. i see them all the time, they freak me out.

ok lance thinks it might not be black widow.

lol, this is great im dying laughing at this. I can give you a good example of myself. last summer I increased my box jump from 44-46ish to 52 inches, effin' sweet right? yeah well in that same period my standing vertical only went from 23 to 25 ...fuck

8 inches vs 2 inches, big difference.. that's the thing, alot of box jumping is just:
- improved hip flexibility
- reduced inhibition specific to the movement

honestly i think the only thing i'd use a box for now is to ease the landing of a depth jump

depth jump, depth drop, standing on top of it and yelling "on top of the world mothrfu@#!$!@%r!@$!@"



peace man