Adarq.org

ya nice link.. when you're bulking / training with high volume, water retension is a sure thing.. heavy carb diets intensify this effect..

it's not something you should worry about until you need to shed some of that water.. it's real simple though, just reduce carb intake, replace it with veggies + up the protein and you're good.. i mean, normally it doesn't even matter, but if you have an easy 5 lb of water you could safely lose, its worth it IMO when you're trying to PR.. i always feel better when i clean up diet and lean out too..

one of my best dunk sessions came from cleaning up my diet very good for 1 week and losing around 7 lb of water or so.. 170 to 163 in a week, same strength level, felt great, and got up about 2-3" higher.

peace

Quote from: adarqui on December 08, 2009, 04:13:40 pm

ah..

i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.

isn't your bodyweight significantly more now, than your 10'7 touch from months back?

i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.

peace

LOL , my thoughts exactly.
Summer's 10'7'' was totaly rested , ~175lbs , ~14%bodyfat
Sunday's 10'7'' was 72hrs after squating to failure , ~200lbs , ~18%bf
And i always use that 'relative VJ' on my calcs and plans but now i must chase the absolute VJ value PR

damn you put on alot of weight.. good work

ya i feel you.. maintain strength, cut some of the flub off, lose a little bit of water retention = definite PR time.

its just imperative to maintain strength levels on squat etc if you decide to lean up a bit.. so you could either keep going and building squat/adding muscle (a little bit of fat too)..

if you maintain strength levels, then going right back into strength phase becomes alot easier.. in this way it doesn't feel like yo-yo'ing..

when i'd cut fat/excess water, i'd make sure each week i could hit (or exceed) a single or double on squat that I could hit prior to the cut.. if i couldnt hit that single/double i'd up the calories a bit.

week 2 day 2
morning before i went to sleep:

1min fast jog.

3 x 50m dashes, about 70%

3 X bounding, roughly 50m, but only 5 real efforts, some getting into the groove in the beginning.

3 x high knee jumps, 30m

3 x 5 single leg depth jumps off half shin height.

2 x 10 hanging straight legged leg raises.

2 x 5 double leg depth jumps off knee height.

2 x 5 of that jumping and landing on midfoot things.

game tmr, hope i can recover in time.

how did this go? mixing double and single leg plyos is a tricky thing..

have you been seeing any improvements?

pc

i was supposed to do ghr/jumps/calf raises today, but the calf raises ~2-3 days ago killed me.. so sore, can barely walk still.. probably have 2 more days of soreness.. hehe.. i had this happen even when i was training hard too, my calfs just suck, they swell up somehow.. its weird..

hopefully tomorrow i can do ghr's/pullups.

pc

Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!

i know all to well how that goes.. hehe

damn

crazy w/o

basically 2 hours of ghr's.. mostly partials with glutes completely locked..

only a few at ~45 degrees or so.. i just did TONS of partials..

probably nearly 200 reps.. had 2 sets of 30 mini's etc.. plus tons of 15-20 rep sets.

hamstrings r toast.


finishing off with calf raises.. left ham tendon injury bugging a little bit, right foot completely wrecked.

peace

Quote from: adarqui on December 02, 2009, 10:01:04 pm

Quote from: vag on December 02, 2009, 04:37:09 am

Quote from: LBSS on December 01, 2009, 10:18:34 pm

Congrats on throwing down! God, it feels so far away for me...

Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...

lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..



check these comments man, kid is insane:

http://www.youtube.com/watch?v=ZQPsna7aILI

hahaha!
new stuff , thanks , you made my day.
Im a big fan of this kid , following him and reading his comments regularly.
His comments are beyond pathetic. He is almost a cult figure now!

ya..

i try and always get the last word arguing with him.. its tough.. he will keep replying for months.

Quote from: LBSS on December 01, 2009, 10:18:34 pm

Congrats on throwing down! God, it feels so far away for me...

Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...

lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..



check these comments man, kid is insane:

http://www.youtube.com/watch?v=ZQPsna7aILI