Adarq.org

Posted: Fri Mar 27, 2009 4:05 pm



3/27/2009:
- ez run jump : 131"
- DJ @ 3x10 (first set 126", second set 125.5", third set 125.5")
- 285 x 1 @ 165 lb. DEEP (PR!!!!!!!!!!) = 1.72 x BW
- reverse hyper (partial - controlled) ; 40 x 15, 50 @ 3x15

squat was just below parallel.. got it on hd from a 30" elevation.. will upload later.

the weird thing was i warmed up squatting high to try and see if that bothered my hip less... hip started feeling tight around 245.. so i didnt squat deep until the 285..

took a while to get 285 up.. but it looked nice.


right calf felt better today.. still tight - but alot better.


peace

Posted: Tue Mar 24, 2009 2:54 pm




ok so right calf dead.. bugging me all day..

wasnt going to do dj's

did them anyway

and PR'D!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



bw = 164.4

3/24/2009
- 18" dj : 2x10 : first set (126" !!!!! PR!!!!!!!!) second set (125.5")
- CLOSE STANCE (feet under armpit) deep squat : 245 x 3
- reverse hyper partials: 20 lb x 15, 40 lb @ 2x10 , 20 lb x 25

will post vid later, and vid of partial reverse hypers etc..



im not going to do any of the iso extension GHR (expletive) koz my old calf tear from way back, seems to get reinjured.


anyway, peace







Posted: Tue Mar 24, 2009 9:46 pm



click HD:


18" dj PR of 126" touch!

http://www.youtube.com/watch?v=0efalqyxhRM


partial reverse hypers (my sexy glutes) and iso extension ghr (by eddie)

http://www.youtube.com/watch?v=t3wq_LPbF-U



peace

Posted: Mon Mar 23, 2009 9:55 am



just had to mention how sore my right gastroc is..

left one is a little sore

right one is completely unstretchable.. hah

that iso extension GHR killed it.

good stuff.

other than that im not too achy/sore anywhere else.. considering i did so much jumping yesterday and then squatting/ghr/reverse hyper at night, im impressed.

peace

Posted: Sun Mar 22, 2009 11:15 am



http://www.youtube.com/watch?v=NOR382nDn2U

click HD



excuses:
- slept at 12-12:30 am, woke up at 3am, 4am, 5am, 6am.. finally decided to just go do dunks then.
- everything i dunked freakin' flew out until the 25th minute... i was getting up good but crap was just flying out of the rim.


anyway, i landed like 6 out of 40-50.. heh.. the first one is pretty good there (near 11' touch).. no camera angle trickery either koz now i have my tripod and i had the camera elevated to like 6 feet high.. so good perspective.


anything other than 11'6" touch for dunking is unacceptable.. it's just crappy dunking until you get 11'6"..


peace

Posted: Thu Mar 19, 2009 9:23 pm



some dunks from today

http://www.youtube.com/watch?v=x9V5KCrt92w

click HD

two are good height.. one sucked



hamstrings so sore, back a little achy, knees a little achy.. stretching seems to make me achy but it did prevent my hamstring tendon from hurting during today's jumping..

3/19/2009
- MORNING:
- ~20 max running jumps
- ~15 dunk attempts
- EVENING:
- squat : 225 + 80 lb. chain x 3
- reverse hyper : 135 @ 2x30, 185 @ 1x30





i want to feel fresh for sunday.. i want to land some big dunks on sunday.

peace

Posted: Tue Mar 17, 2009 11:01 pm



3/17/2009:
- FELT BAD, MOSTLY IN MY BRAIN
- 1 step lead in RVJ: 128"
- broad jump: 95"
- squat: 205 + 80chain x 3, 225 + 80chain x 1
- 30 lb. 2" bar - barbell hops: 4x10

my barbell hops were SOOOOOOOOOOOOOOOO good after the chain squats... the chain squats really hit my quads hard.

i will stick to 205 x 3 @ 80 lb. chain



164.2 lb. today

old left hamstring insertion injury bugging me all day.. then at night, out of nowhere it feels better yet my right one is now stabbing,.. in the exact same spot..

bleh

i always say "im never stretching again", but im always overstretching things and hurt something else.. im going to just stretch to hell now im tired of (expletive) getting strained from stretching...

i know exactly what causes this hamstring insertion strain.. didnt expect the right one to give out though.

peace

Posted: Mon Mar 16, 2009 10:41 pm



back was bugging today.. tweaked my left achilles catching my grandpa when he stumbled, i planted hard on my left forefoot. was stinging all day.. then at night it felt much better.. so very odd



3/16/2009
- squat : 225 x 3
- reverse hyper: 90 lb. x 25,20,15,15,15




REVAMPING MY SYSTEM.

ok so ive gotten as far as im going to get doing the same squat weight every day... i feel that if you do that you can adapt to it.. but it does get in your head as you get heavier, and this messes with you..

so instead ill do like

sunday ; go for pr x 3 (say 265 x 3)
monday ; light x 3 (say 225 x 3)
tuesday ; light x 3 (say 225 x 3)
thursday ; try and tie pr (265 x 3)
friday ; light x 3 (say 225 x 3)
sunday ; go for pr or tie pr etc...

thats much better than doing 265 x 3 every time i squat.. hehe.. but i still need to go heavy every day, just not MAX heavy at this stage..

so im diverting my plan slightly but this is smarter.

peace