Adarq.org

time to review my goals. more or less in order of importance:

1. dunk a basketball (i.e., 37" RVJ)
2. 30" SVJ
3. SMR and mobility work every day
4. DL bound x 4 = DL broad jump with reset x 4
5. 60m sprint in X.Xx (will update when i have a baseline)
6. proficient in snatching
6a. BW snatch
7. tempo x 2000m in 15-16s/100m
8. KF-style squat @ 80% of regular squat 1RM (325)
9. fix OHP form (incl. fix left wrist pain)
9a. BW push press
10. proficient in SL bounding
11. pull ups x 20

the number one thing i notice is the most obvious. my main goal is to dunk. in order to do that, i should be practicing dunks or at the very least jumps at a hoop. i need to redouble my efforts to make that happen; the avenues i've pursued so far haven't panned out but if i want to put my money where my mouth is that has got to be a priority. no excuses.

some other goals that are not important, just things i'd like to do at some point (sort of in order):

1. muscle up with ease for reps
2. free handstand hold x 5s
3. human flag
4. standing backflip
5. normal squat 405
6. snatch 220 (100kg)
7. jump rope SL double unders for reps
8. jump rope criss-cross double unders for reps
9. 100m in 11.x
10. mile under 5:15
11. complete oly-distance triathlon
12. get back into ultimate, make a nationals-caliber team

yeah i'm going to work my way up to something like that.

tonight:

WEIGHT: 177
SORENESS: hamstrings but not terrible
ACHES/INJURIES: left wrist when extended
MENTAL STATE: hurried, mad at myself, was distracted and unproductive at work and can't afford to be that way right now

- warm up

- snatch drills with empty bar + OH squats x a bunch

- HB squat 225 x 5,5
done full-on KF style, ass to ankles and a full-beat pause at the bottom. will force myself to do these as part of my quest to de-emphasize squatting for a while. this was not challenging but i don't think i'll have to add much more before it becomes so.

- circuit x 2
-- GHR x 8
-- pull up x 7
-- BB roll out 95 x 5

ran out of time, interviewing people tonight and tomorrow to replace my roommate, who's going to grad school, so i had to get home.

EDIT later:

- foam roller/mobility stuff x 30 mins

t0ddday can confirm but my understanding was always that target tempo times are mathematical: take your top time and then divide by 0.8 or 0.75 or whatever.

i refuse to believe you're that slow.

jesus man careful you don't hit your head.

also on your squats, not even a criticism but just something i noticed: you really hyperextend your neck, especially on the concentric portion. it's helped in in the past few months to consciously NOT extend my neck. watch KF's vids to see what i mean.

i have very thick callouses on my heels. nothing helpful to add but i'm also curious whether anyone on here has experienced problems with callouses or knows anything about dealing with them.

Quote from: adarqui on April 19, 2013, 01:42:35 pm

Quote from: entropy on April 19, 2013, 11:48:29 am

I doubt he's 14. It's possible he is, but extremely unlikely. More likely that someone fudged his age. Not that I give a fuck either way, just saying.

/drops occams razor

lebron was like that though, in middle school & high school..

Yep and lebron is a one in a million kind of player. Even in the NBA he's heads and shoulders above everyone else. There are people who say he's the best of all time (eg pat riley), so he's not just great now, for his generation, but of all the players who have played the game before. 

The kid in the video has amazing athleticism and probably a kick ass kipping press and taking nothing away from him, he'd be impresive at 17-18. 14 is just nuts, unbelievable.

TLDR: I'll take the odds that the birth date is off much more readily than i'll believe we've found another Lebron!

had the same thought. whatever his age, some of those dunks are sweet.

what are dwight howard raises.

i definitely understood that the tempo needs to be genuine sprints. 17-18s was my memory of the last time i did them, which was a while ago, but it might have been more like 16s. could just be faulty memory. EDIT: went back and looked and should have written 16-17s, which is what i was doing before. i've never really been timed at a full sprint over any distance, even hand timed, but you will be unsurprised to hear that i'm pretty slow. trying to get some hand times soon so i have something to work off of.

on the two-a-days, what was the rest schedule? e.g., on/on/off, on/off/on/off, etc.