Adarq.org

damn you did 5 ~70sec 400m? that's pretty hard bro...@ track near the end of the season coach made us do 4 and i did them @ 65seconds

nice! how much rest?

but i feel glad that i can beat you at something hehe get 55seconds then we can talk....no j/k

what's your best 400m?

just work on speed really..the endurance part is not as important unless you already run a sub 23 200m

edit: screw the 400m though..200m is endurance 100m is the actual event to do and 55m/60m is a great race

nah i wanna be able to run distance like it's nothing, plus jump, plus sprint.. so everything.

adarqui i think that if you went to open track meets, then you would be motivated a little bit more...and they would be great footage and have an accurate time...plus it is not like a major sport for you and won't take up as much time as boxing

ya i got to look into that, find out when some open meets are etc.

peace

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )

nice, are you looking to peak vert soon or.. ???

BRIEF OVERVIEW OF CURRENT DIET:summer was extreme  high calorie (5000-10000)...bout to change diet up to clean up a bit.

what's your body fat %? 5000-10000 is a huge kcal intake, i doubt it would be balanced off equally by your activity level.. so did you put on some fat or what?

IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.

how long do you normally play for? 6x/week is alot, for sure, when trying to gain strength/power, but 2-3x/week with one day dedicated to alot of bball, with the other 2 days very short and intense, should work out pretty well.. i mean on the short days it could literally be one game and that's it.

as far as training goes for you, I would imagine peaking vert would require a few things:
- leaning up a bit, rotating kcal intake
- maintaining strength + reducing fatigue: reducing volume but keeping intensity high, incorporating reactive exercises (double leg bounds, pogos) & explosive exercises (rea squat or jump squat)

if you're jumping near 40 right now with your added strength/weight, you should be alot closer to 45 as you lean up, maintain that strength, incorporate some reactive/explosive work, and get even more physically fit (jumps/sprints/ball).

peace man

Here's the omelette I've been making lately.

Ingredients:

Finished:


I take shitty pictures :-(

beast.. i like how you lay out all the ingredients, natural looking, then have cheese slices in the wrapper.

lool!!!!

looks very good man

<-- owned.

Nice job on the 400s. You will be able to break 60s no problem when you got for it.

thanks man.. ya for sure.. i feel shitty as hell today in my knee/back though, odd.

That dude's 360 was fucking funny/awesome.

yup, so glad i got that on cam, shit is epic.

i dunno abt the legs frankly, the squats were alright, lunges felt tough at times.
but i did get abt 2-3 inches in a fatigued and sore state, so i hope that means im onto somethin good.

that's definitely good though..

i've been seeing alot of journals here talkin abt squat stance dude, what is a powerlifting stance anyway? toes more flared out, knees pointing further out?

if thats the case, i think im like that too. frm ur vids of u dong the squats, i notice that u point ur knees almost straight infront... is that better for vert?

well, if you have the hip flexibility/leg-to-torso structure, then this is how you should squat:

<a href="http://www.youtube.com/watch?v=R_jxTc2ITA8" target="_blank">http://www.youtube.com/watch?v=R_jxTc2ITA8</a>

if you have really long legs, then form can be changed many ways.. but generally, you want to mimic that form above ^^ as much as possible.. does that look like your squat? hehehe

my legs are long and my hip has gotten injured from going deep, so that's why i squat the way i do.. though i have been squatting a bit different lately, i'll try and video it on saturday or sunday.

peace!

8/13/2010

bw = 160
soreness = hamstrings
aches/injuries = left hamstring tendon a little, left calf barely

ever since i stopped doing lunges, i've lost some tonus in my glutes.. unfortunately walking lunges starting bugging my big toe (LBSS-syndrome), so i guess i'll incorporate some high rep stepups next session with the ssbar.. i've actually had high rep walking lunges fuck with my feet a few times, but it always goes away, this one definitely was a bad strain of SOMETHING so, can't F with it.



workout #1: dunks
- 35" RVJ on warmup
- dunk attempts: made 2 out of 3, then lights went off.. SUCKS heh
- so i did a thorough warmup, then warmup jumps, then a few near max jumps without the ball, then 3 dunk attempts... overall volume = low = good.



workout #2: 400m-TEST-A
- ok the goal was 10 400's, but after dunks, my quads became deathed during the 4th/5th 400, so, 400m-TEST-A consists of 5 400's... this was done on a slightly curvey sidewalk at a park, exactly measured to 1/4th mile.

- 400's @ 5x, walk back, repeat:

-- total time: 8:43 - 9:13 (on my stopwatch, wrong time, but the take home point is it took exactly a half hour)
-- 400 #1: 1:09:47 <-- holding back a good amount, still tough but holding back, figured i'd try and keep this pace for every sprint
-- 400 #2: 1:09:xx
-- 400 #3: 1:12:xx <-- some fucker drove by and yelled some shit at me, pissing me off
-- 400 #4: 1:17:xx
-- 400 #5: 1:06:xx <-- legs toast but really pushed it
-- walking back after each 400 took about 5 minutes

- 20's x 3, acceleration was good.. wanted to do alot more but i was toast


all in all, good workouts today.. left ham tendon bugging a little bit, my legs are just locking out too vigorously every time i get out of bed/chair.. that's what is bugging it.. i can't NOT do it either.

so, 400m-TEST-A now exists.. 200m-TEST-A might happen tomorrow.. with 1.3 mile run at the end.







peace!@$

<a href="http://www.youtube.com/watch?v=A5VB3kvVrnE" target="_blank">http://www.youtube.com/watch?v=A5VB3kvVrnE</a>

Beast.

DAAAAAMMMMMMMMMN