Adarq.org

A better exercise would be a overhead kettlebell throw. It will still encompass the triple extension but also do so in a vertical plane. But for safety I'd use a heavy medicine ball.

using a med ball you miss out on the level-7 potential of the exercise. IRON OR BUST, BRAH.

USA #1!!!!!!!!!

shit, wait. just kidding.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation

- warm up

- depth jump x 3,3,3,3

- jump squat 35 x 3,3,3

- SVJ x 6

- DL 330 x 1; 360 x F
squat shoes stranded in baltimore. did these for fun and curiosity. 330 was easy, 360 i just didn't want to struggle with it. not worth it.

- bench 185 x 5,5

- superset x 2
-- GHR x 2(+2)
-- low cable row 120 x 16

- windshield wipers 'n' stuff x 10 plus stuff

- stretch

do you mean literally inflamed, like, visibly swollen? or just painful? if the former, 

http://allball.blogs.nba.com/2013/07/22/yao-ming-making-people-look-small/

with jay williams:


with jj watt (who, for non-NFL fans, is 6'5, 290):


and the kicker, with ralph sampson, dwight howard, hakeem olajuwon, and elvin hayes:

yeah the cross-referencing does leave something to be desired. he thought of it, it's there, but a bit more guidance with respect to prescription would be more than welcome. same knock i have on his website, honestly. even an index at the end would be super useful, although of course intra-text cross-referencing would be great.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, happy

- warm up

- broad jump x 4

- DL bound x 4,4,4
first set tied PR, second set broke PR, third set meh

- sprint 30m x 3; 40y x 2
4.16, 4.26, 4.24; 4.92, 4.94 -- meh

- DSVJ, 2- and 3-step RVJ; DLRVJ x a bunch

- stretch

super hot today but there was a bit of a breeze. i had the track to myself. the sprints were ugly, starts super duper slow-feeling. jumps felt okay to good but it's hard to tell because i have no idea how high the rim is that i was jumping at. also i dropped off pretty quickly, which i guess i attribute to the heat. not a bad workout.

Quote from: LBSS on July 19, 2013, 11:22:26 am

Quote from: Raptor on July 19, 2013, 05:17:05 am

I'm at 7'11 with shoes

now see with that kind of reach i'd have dunked long ago. PITY ME DAMN YOU. 

No you wouldn't have dunked that much!
Unless you have adarq-like lob skills or can grip balls easily, the real world is that you will need to get 9'' above rim to rattle in a soft one hander.
That is 34'' , with the ball in your hands, so you need to be at 35''-36'' without it , give or take.
So since your PR is 35'' and that was a couple of times, you would have thrown down a couple of legit dunks at your best jumping days, but you would be able to throw down at will with smaller balls.

OR i just suck bigtime at dunking and i should have been able to throw down much better at 7'11'' / 33''-35'' that i was pre-injury.

on my best days (like, twice) i was 5-5.5" above the rim. the extra 5" of reach would put me 10-10.5" above rim. dunking. even on my good days, which were more frequent, i was getting 3-3.5" above rim. adding 5" to that would put my whole hand over the rim and a tiny bit of wrist. would not have been able to dunk every time but i could have hit off a great lob, which is good enough for me.