Adarq.org

8/8/2009

rea squat:
- 45 @ 2x5
- 95 @ 2x5
- 115 @ 2x5

above parallel squat close stance: 265 x 1

weighted neutral grip pullups: 25 lb. + BW x 5

wide as hell pushups: 30

ssbar lunges: 145 lb. @ 8 each leg.
- so tiring.. i have to go left + right, then walk back to starting point, and repeat.. so that ssbar is on my back way too long.


back/left achilles are tight..

peace

<a href="http://www.youtube.com/watch?v=W8ns_Q7YioI" target="_blank">http://www.youtube.com/watch?v=W8ns_Q7YioI</a>

sorry, i havn't had so much fun making overlays / pics in a while.. so bear with me ;d

some more pics, and the others i posted already with a nicer tint:



overlays:







miss:



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make:



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miss:



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another overlay:





some short kid who jumped and i got it on film, he got up quite nice.. he was like 5'9 or so.. no idea though i didn't really think about it at the time:

moar.



i think i was around 147 here.. pretty sure of it.

peace

8-3 & 8/4

squat, pullups, pushups, etc

8-5-2009

above parallel squat: no pins: 285 x 1, 305 x negative, 315 x negative

neutral grip pullups: real slow x 8

pushups + pushup iso hold: 15 + hold until failure

ssbar stepup: 125 lb @ 1x10each leg alternating (so ez.. good sign)



bw = 170

i been eating lighter / shadow boxing etc.. trying to get back down to 160.. lifting every day is definitely not going to allow it.. i maintain mass so ez with lifting.. if i stopped for 1 week i'd be like 165 lb.

peace

7-31-2009

ssbar stepups:
- 165 @ 1x2
- 185 @ 2x2
- 165 @ 3x2

chinups: 15

pushups: 30

45 lb. bar curl: 25 reps haahaha


peace

7-30-2009

100 dunk attempts - no lie... session lasted 2 hours
- only made 3, but i was just throwing it down crazy on every try.. really hard.. 3/100 is pretty bad though.. i wasnt jumping good for the first 50 or though but i was playing with psyche-up techniques... last 50 were better than first 50.

dno just felt like doing tons of jumps.. feel pretty good surprisingly..

peace

I've actually never performed DD's or DJ's before. Tomorrow is my first time. I tested my standing CMJ and my depth jump from 12" and my CMJ was higher! LOL I already knew I had a deficiency regarding force absorption just by the way i feel when playing bball. I just wanted some quantitative data to truly know. Hoping this amort stuff will help! Planning on doing DD's from 18" this week and coupling with a vertical jump (so no, not crazy intense). I think i remember reading somewhere that i should be able to depth drop a height equal to my CMJ...is that true? Starting from 27-28" seems to high for a beginner.

well, i can actually CMJ higher than 12" box most of the time.. and im super reactive.. the 12" box just doesn't load most people up enough..

18" exceeds my cmj, and then it continues on until 30" box which usually exceeds my 18" box dj... i can only do that off 30" if i am practicing dj's from 24-30".

30" seems to be the max though for me to jump higher than my cmj.




so don't get bent out of shape if your 12" box never gets much higher than CMJ or matches it.. it could just be that the loading is too small when dropping off the box, or you are rebounding so fast then you just are not generating enough power.


peace!



edit: ya starting from ~28" for a depth drop or DJ is way to high for just starting out.. you may well be able to handle the force, but your joint articular surface takes a huge beating at first.. you need to progress into the higher boxes, but i mean if you are strong/coordinated etc, progressing properly could happen within 2-3 weeks.