Adarq.org

that advice makes no sense, maybe he was trying to say something else? think about KF, his supplemental work is overwhelmingly for his back.

it's liu xiaojun, check out the title of the vid.

You're right there, keep on doing what you do.

+1000

MASH'ALLAAAAAAAAHHHH!!!!!!!

the forum is back

Good news about the knee. Did that exercise I suggested seem to help?

i guess, hard to say.

10/21

MORNING:

- warm up

- SVJ x 3

- DLRVJ (approach out to 2- and 3-step) x a bunch
best 1.5-2 knuckles over. better than last time.

- stretch

EVENING:

- warm up
so tired.

- broad jump x 4
~12 yards

- DL bound x 4,4,4
same or worse as broad jumps, bad

- SL bound x 12,12,12

- sprint 30m x 4
4.4, 4.6, 4.5, 4.4 -- not terrible for me actually. felt fast.

- stretch

slept very badly last night as i think i was anxious about getting up on time to jump. sucks to be tired during the day but that’s a good sign in the long run.

10/22

WEIGHT: 173.5

- warm up

- squat 315 x 1,1,2,1
later reps easier, squat weakness is clearly (mostly) neural.

- superset x 2
-- OHP 115 x 5,5
-- pull up x 8,8

- superset x 2
-- assisted natural GHR x 5
-- cable tricep pressdown 120 x 10
-- DB curl 30 x 5; 22.5 x 10
-- DB shrug 95 x 8; 80 x 8
i am weak at shrugs.

- stretch

- decline sit up 15 x 10; 25 x 10

10/24 (today)

wussed out on morning workout. work has been bad the past few days, 11-13 hours with some early morning shit. tonight it was cold enough that i could see my breath.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip flexor has been doing some wonky shit off and on
MENTAL STATE: tired

- warm up

- broad jump x 4
bad, more than a foot shorter than low-normal day.

- DL bound x 4,4,4
bad but better than the broad jumps

- SL bound 20y x 2
L:12.5,12.5; R:11.5,12.5

- sprint 30m x 2; 60m x 3
4.5,4.5; 8.4,8.2,8.4 - right calf twingey at end of last 60m

- stretch

mediocre workout, not least i think because it's cold out.

praise the lord.

Quote from: Raptor on October 09, 2013, 06:16:46 am

It actually looks really good... you seem to have better hip extension right now. Why didn't you dunk it in the last attempt?

Because.. I had pretty much never jump with a ball.... not even a self lope pass...

I wonder... i had never seen video on people practice self loop Pass...

is there any tips or method to do so?

practice a whole fucking lot. it's not rocket science.

this morning:

- jog to gym

- warm up
dribbling practice

- SVJ-to-RVJ progression x 20 mins
went out to 2-step, very low. legs felt a bit heavy and was awkward.

- stretch

- jog home

very pleased with myself for actually sucking it up and getting myself to the gym before 7. this was 45 minutes door-to-door. i'm going to be tired tonight but this will be sustainable if i do better about bedtime. more practice, more practice, more practice. will do some kind of track work tonight unless it rains.

tonight:

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little; left pinky, top knuckle (???)
MENTAL STATE: okay

- warm up

lights cut out 

no idea why they did that, lights are usually on until 10:30 on weekdays. anyway in the dark i attempted some bounds and strides and my legs were like, uh-uh, no no no, go home. so i went home. recovery fail. extra stretching tonight. no earthly idea what happened to my pinky finger.

right on. i'm gonna try the ball thing again, thanks for the tip.

WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little during squats
MENTAL STATE: tired

- warm up

- submax SLRVJ and a couple of DSVJ
just some dudes shooting around on the court so i joined and did some layups and a few short-approach rim jumps. the rim is lower than 10' for sure, i could make it touch it off two feet without a huge effort.

- squat 315 x 1; 295 x 1,1
holy shit this felt heavy. 315 was near max tonight. fuck.

- OHP 75 x 5; 85 x 5; 95 x 9
lol. weak.

- pull up x 5,5,9

- decline sit up @18lb bar x 10
t0ddday showed me this exercise. get on the decline bench, get someone to hand you the bar, put it behind your neck (HBBS position) and do full-ROM sit ups.

- jump approach progression
another t0ddday-based thing. start with SVJ, then do a (true) DSVJ, then a one-step DLRVJ, etc. until the added step doesn't help anymore. stopped myself at one-step and kept intensity low. tomorrow morning will be first pre-work jumping session.

- stretch

sucking on the squats i'm sure is just a function of not having squatted in more than a week and only three times in the past three weeks (!!!!!). being sick blows. otherwise, good workout. should measure the rims.

It's heaps cool that lots of members are running now. Me, Todday, Acole, LBSS, Avishek and even Bmully when he randomly posts. If I ever come to America I'll train with you guys even if we're all masters by that time haha.
Hopefully the knee is nothing serious!

yeah and because i'm suggestible as hell t0ddday got me convinced to run and bound and shit even more.