Adarq.org

c'mon son

will post vid of dunks/squats tomorrow.. takes so long to render/upload videos with squats in them, cause of the duration.


12/05/2010
bw = 155
soreness = calfs a little

aches/injuries = right ankle (think its a peroneal tendon, it's a combo of fatigue from those 35 ME jumps then squatting that night, but the squatting is what 'injured' it, because i felt it directly during squat tonight), left lower back a little

diet = protein shake + 1 tspn coffee, dunks/jumps, protein shake, black beans and rice + nacho chips + salsa, cake, protein shake + squatting, protein shake, pb sandwhich on double fiber bread

fatigue = low




workout #1: jumps/dunks
- decided to bring my grandpa with me, trying to get him out of the house... major fail, did not turn out well.. as soon as we got to the court, he said he wanted to leave, lol.. so i just went right into a few warmup jumps then started doing max jumps, so basically no warmup.. 15-20min total session, about 10 dunk attempts.
- felt very powerful
- ankle bugged before going to the court but i massaged the outside of my ankle and it felt better, didn't feel it during dunk session which is a good sign.. but afterwards, it was bugging me.



workout #2: afletic strenf.
- half squat: 45 @ 5 x 10,     135 @ 5, 5,     185 @ 5,    225 @ 5,     245 @ 5,      265 @ 10, 10, 10, 10, 10        235 @ 20



depth was good overall, felt very strong..




icing my ankle tonight, so far, twice.. will ice it a ton tomorrow.. tomorrow will probably be full rest.. tuesday will be some short sprints/double leg bounds probably, wednesday will be dunks/jumps + squatting... so basically getting in two days rest before wednesdays' session.. if my ankle is bugging on tuesday too, ill probably just walk, lots of icing.. hopefully it's fine by wednesday though, if it's not that would be really annoying.

for squat on wed, plan on hitting: 295-305 x 5, then 265-275 @ 5 x 10.. if 265, ill try to finish the sets faster than i did today.. will probably end up doing that, then the session after, go for 275 @ 5 x 10 & 245 x 20.

ok ok,

peace (it's 7am my time, icing my ankle one more time before a really big sleep, probably 10 hours ;d)







this is how we do it on livechat, and ya i know we need to fix the %'s lol:

DamienZ left the chat room. (Client Quit)
[07:02am] adarq: yo
[07:10am] adarq: .1rm 305 5
[07:10am] Sh0gun: adarq 1RM for 305x5 = 343 {2RM(94.3%)=323, 3RM(90.6%)=310, 4RM(88%)=301, 5RM(85.6%)=293, 6RM(83.1%)=285, 7RM(80.7%)=276, 8RM(78.6%)=269, 9RM(76.5%)=262, 10RM(74.4%)=255
[07:10am] adarq: .1rm 295 5
[07:10am] Sh0gun: adarq 1RM for 295x5 = 331 {2RM(94.3%)=312, 3RM(90.6%)=300, 4RM(88%)=292, 5RM(85.6%)=284, 6RM(83.1%)=275, 7RM(80.7%)=267, 8RM(78.6%)=260, 9RM(76.5%)=253, 10RM(74.4%)=246
[07:10am] adarq: .eval 331 / 155
[07:10am] Sh0gun: adarq: 2.1354838709677417
[07:11am] adarq: .eval 343 / 155
[07:11am] Sh0gun: adarq: 2.2129032258064516





some stills from my really short dunk session today, < 15 min total including warmup lol.. decided to bring my grandpa out to the court, not a good idea

first pic looks cool but i pulled myself up/legs back etc, just liekd the still.





4th jump total:

man... squatting with rambo knife... is the secret to vert success... LOL.

at first i thought it was your celphone or something!... haha!

but thats just bad ass man... do that in a public gym man! no will go near the squat rack to do their curls!

12/06/2010

bw = 155
soreness = none (edit: abs are sore, forgot about that, from the ME DL bounds)
aches/injuries = right ankle (much better than yesterday), low-left back, achy all over though too
fatigue = low
diet = protein shake, half bag green beans (alot) + broccoli + cheeseburger on whole wheat, training, protein shake, protein shake + pb sandwhich on whole wheat


training: recovery
- 7 mile walk with very light interval sprints mixed in
- whole body felt pretty achy but still i feel strong.. didn't feel it one bit in right ankle during this training so that's very good, felt it after though.

iced 2 times, needed to do more.. must ice more tomorrow.

pc




for bball2020:

Yo Adarq,
You've probably answered this a hundred times...but how come you squat so high?
Your bodyweight/strength levels look about the same as mine..you're probably a little bit more lean and stronger but not too far apart...what do you find is the best diet for really increasing strength while maintaining weights or having small near 100% lean gains?

Nice jumps mate. I like those bounds. Looks light and powerful.

Nice jumps mate. I like those bounds. Looks light and powerful.

thanks man!