Adarq.org

thanks vag, i remember that piece by kellyb. what i meant with chris (and i think i said it higher up, or maybe in another thread) is that i'm going to try to work on the 1-2 plant at low intensities and short approaches, but continue to jump ME doing as little thinking as possible in the event. if i end up getting any carryover into my full run-up, that'll be great. but yeah, trying to change course consciously at high speed is a recipe for clumsy movement.

not complicated to get back stronger. ask kingfish: hypers and revsere hypers, and lots of heavy pulling for the upper back. done.

@chris: yeah, i will work on the 1-2 thing.
@acole: it's not 34 when i'm hanging from the rim, more like 32.5 judging by where my finger felt bruised all weekend. 
@undoubtable: thanks man, bit frustrating to feel like i'm just below where i was a year ago after spinning my wheels for 12 months but at least i'm back on a court with some consistency.

Yeah, I have that problem too and I can do the 1-2 much better on outdoor courts.

LBSS, what's your vert at right now compared to your all time PR? And how's your strength now compared to then? Just curious.

about 1.5" lower than all-time PR. i could dunk a ball the size of the one in that video a year ago. strength...don't know how to answer that. i squatted within 10 pounds of my PR (350, PR is 360) on a random saturday in september, after not really working at it, so that's good. couldn't squat that much now but only because i haven't been squatting as much since i got back from my trip a few weeks ago. if i got back into it i'd be back at 350 soon. but i don't want to, it's a distraction. one of these days i'll squat 405, though. just not right now.

It actually looks good... I have two observations as well:

1) Do you always have this tendency to walk/stand around in a bent knee position? It looks to me from the way you walk around, stand etc that you prefer to take away some tension from your hamstrings/your hamstrings are tight/you prefer to walk around with some tension in your quads? Is any of this true?

2) If you pause at the moment of hip extension, especially with the ball in your hand, you don't go "all the way through" with it. You're better without the ball but looking at it it feels like there isn't a lot of hip HYPERextension ROM going on. I have the same problem.

So what does that mean? It means either the glutes don't fire properly in that particular movement and/or the hip flexors are tight. Have you ever been consistent doing hip thrusts and then stretching the hip flexors?

I think for both you and me, if we solve this hip hyperextension problem, because it's so glaring and obvious, it could make a ton of difference even at our current levels of strength. It messes MORE up than just the power output - it messes positioning, coordination, what the arms do when the legs do something etc etc etc. It's more than just power leakage.

1) good point, i don't know. i don't think so, but maybe. never thought about it before. will try to pay attention today.
2) i've gone through periods where i was very consistent stretching hip flexors. i don't tend to stretch or do much activation during morning workouts because time is so compressed, but i should get back into doing stretching and activation stuff when i'm not in the gym. i've fallen off the wagon.

not pretty.

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

i was running errands in a rental car, a shitty white pontiac something or other from the late 90s/early 00s. it was holiday time, so the parking lot i pulled into was packed, full of cars waiting for people to pull out and tons of people milling around. i was driving about 2 miles an hour, as you do in a parking lot, when a young woman with dark brown hair walked as if to go in front of the car. i stopped and gestured for her to move, but she stopped and gestured for me to move, so i acknowledged her and took my foot off the brake. just as i did that she started walking, so i hit her and she fell over.

i jumped out of the car and said, "oh my god, i'm so sorry," although it was clearly her fault. she got up and flew into a complete rage, screaming at me about how i was worse than the nazis and all this shit. i wish i could remember her rant in more detail. but i tried to stay calm and offer her my insurance information and stuff and she wasn't having it. and my calm turned, internally, to fury at this fucking asshole who got herself hit by my car after a clear interaction and was now treating me like i'd invented aids. she wanted to go print something out inside one of the stores (a complaint about the incident?) so i waited by the car while everyone honked and stared. when she came back out she handed me this huge packet, at least a hundred pages, full of craaaazy stuff about the nazis and killing babies and chemical warfare. the implication was that i was in the same class as these people. i was enraged. but i got back in the car and drove on my way. not sure whether i did the errands or not.

a few minutes later i got to my grandmother's building, and she was coming down the stairs arm in arm with my girlfriend. they were both very nicely dressed and my grandmother looked about 15 years younger than she does in real life. she had a big smile on her face and came over to give me a kiss and ask how i was. and i took a deep breath and said, "well, okay, how are you grandma?"

that's all i remember.

WEIGHT: 172.5
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: pretty good, stressed about work but the gym chills me out

- warm up

- SVJ x 3,3; DSVJ x 3; one-step RVJ x 11; two-step RVJ x 10; SLRVJ x 10

- squat 245 x 5,5,5,5

- superset x 3
-- RDL 225 x 10
-- dip x 10

- pull up ladder x 1,2,3,1,2,3,1,2,3
15-30s rest between sets

- decline sit up 30 x 10,10

- band pull apart x 20,10,10

- stretch