Adarq.org

<a href="http://www.youtube.com/watch?v=a6YNmB653XE" target="_blank">http://www.youtube.com/watch?v=a6YNmB653XE</a>

cues and stuff to work on for next please??

Measured and it was just over 7m .. lol. i wouldnt say over 7.5m . so yeah, so bad. my first goal is 8.5m .. because it corresponds to the painted markers on the field. 10m would be a huge improvement and idk what 12 yards is but it's probably dream territory giving my initial showing but we'll see, i will see where hard work and consistency gets me.

That was 7m?? Just kidding. The only thing I can say is get those knees up! This type of stuff will be good for you I think.

BS 6x120(LPR)
JS 8x182.5(PR), 8x190(PR)
BCR 8x210, 16x150
JS 8x70
DJ 2x8x20"
PP 6x63.5, 6x66(LPR), 5Fx63.5
BP 1x90, 5x80(LPR), 6x77.5(LPR)

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medball & bounds to come later tonight

6x120kg backsquat and 190kg x 8 jumpsquats?!! this is getting ridiculous... how do you even do these and why on earth would you do jump squats with like 150% of your 1RM?

Helps with supramaximal recr... wait... what am I saying here.

I can't even imagine the amount of risk involved in trying to leave the floor with 190 kg on your spine. It's just ...

I got mad PRs on the track today. Am i allowed to say track even tho ive never been on one? Anyway! Medball throw goal with the 10kg ball was achieved today! Woohoo. I measured it at 16.65m. I also PR with the 6kg at.. weight for it .. my tape measure only goes up to 30.5m .. but just inside 30.9m 

Then did loads of broadjumps trying to get my goal of 8.5m and i came very very close, may even have got it a few times .. but ... my battery had died and i cant verify with video and i might be a few cm off. This was awesome cause i was stuck at around 8m all night before i finally made progress.

Finally .. i wanted to see if i cud dunk .. and i was jumping pretty much PR territory .. (unlike last time when i said this, today was a more true statement lol). Exciting stuff. So it seems these bounds do good things for my dunk .. i didnt really expect that but there you go. Promising signs!

on the tosses, did you measure to where the ball hit the ground or where it stopped rolling?

i was gonna say, those would be pretty beastly throws. but no, my understanding is that you measure from the point of first contact with the ground.

<a href="http://www.youtube.com/watch?v=-s1OT6qmFys" target="_blank">http://www.youtube.com/watch?v=-s1OT6qmFys</a>

 

Vids

<a href="http://www.youtube.com/watch?v=DSEEs6AwGz8" target="_blank">http://www.youtube.com/watch?v=DSEEs6AwGz8</a>

first one is 10kg (16.65m) PR and 2nd one is 6kg (30.9m) PR.

Also the best broad jump i have on video (i beat this pretty good later but fuck cannon .. )

<a href="http://www.youtube.com/watch?v=GHLvAv0tBBs" target="_blank">http://www.youtube.com/watch?v=GHLvAv0tBBs</a>

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What do you guys think.. possible improvements?

Well there is a reason I told you to drill standing jumps before multiple but wth.  Ok your not looking quad dominant.  But oh my god.... Do you ever have a neutral back?  Vid quality isn't excellent but it looks like you somehow avoid ever getting neutral for everything you do... This can literally add a foot to your vertical if you fix it.