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seifullaah73

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Whats Up
« on: August 01, 2011, 11:54:19 am »
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Hey

FInally glad to be back onto a vertical jump forum. Just Finished UNI also finished my Posterior Activation Training and will test how much i have gained.

My Goal is to Run 100m in 10s i.e. 10.1-10.6 mark before next year and to have a standing jump of 32 and running jump of 36+.

I can Squat 1.15 x BW as the final 8 week workout i did was the first time i did any heavy lifting.

I hope to contribute as well as get some helpful tips for my training.

Thanks
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: Whats Up
« Reply #1 on: August 01, 2011, 06:14:02 pm »
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Quote from: seifullaah73 on August 01, 2011, 11:54:19 am
Hey

FInally glad to be back onto a vertical jump forum. Just Finished UNI also finished my Posterior Activation Training and will test how much i have gained.

My Goal is to Run 100m in 10s i.e. 10.1-10.6 mark before next year and to have a standing jump of 32 and running jump of 36+.

I can Squat 1.15 x BW as the final 8 week workout i did was the first time i did any heavy lifting.

I hope to contribute as well as get some helpful tips for my training.

Thanks

sup man welcome, what are your current stats? 10.1-10.6 is FLYING.

pc
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seifullaah73

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Re: Whats Up
« Reply #2 on: August 03, 2011, 02:24:03 pm »
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Thanks Man

The last time i checked was that my 100m time 14.4s and my running was 30inch and my standing was 26-27.

After My workout i have the following stats i am currently on.

There was this Sack track with concrete slabs with total weight of 140Kg. One person was leading it. I was the that would squat down grab the bottom and stand to lift it up stairs. So would that make my 1RM Deadlift 140kg.

ATG Squat (I go all the way to the bottom): 146lbs.
Barbell Lunges: 105lbs

Pull-Up Box Squat (by LanceSTS): approx 7 inch carrying 105lbs.

Bench Press: 103lbs

Bicep Barbell Curls:75lbs
above goes same for Seated Shoulder Press, Tricep Extension, Bent over Rows

That's all i can think of
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: Whats Up
« Reply #3 on: August 03, 2011, 03:21:52 pm »
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Um... a deadlift of 140 kg and a ATG squat of 146 lbs?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Whats Up
« Reply #4 on: August 04, 2011, 05:41:00 pm »
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Yup, Thats right.

When Doing Squats, I go all the way down until i am all the way down. If the weight is very heavy the hard part is coming out of the hole until you reach parallel then you push all the way up. With Deadlift its different for some reason, there is no hole i am stuck, i go down free weighted all there is going up.

Kinda strange
 ;D
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

steven-miller

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Re: Whats Up
« Reply #5 on: August 10, 2011, 10:02:48 am »
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I don't know what a sack track is, but it is not a barbell. Your 1 rm deadlift is not 140 kg.
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seifullaah73

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Re: Whats Up
« Reply #6 on: August 10, 2011, 03:28:26 pm »
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Ok then will leave it at 146 same as my squat.

this is a sack truck

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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: Whats Up
« Reply #7 on: August 10, 2011, 08:04:52 pm »
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Quote from: seifullaah73 on August 10, 2011, 03:28:26 pm
Ok then will leave it at 146 same as my squat.

Just because, you know, the difference between 146 lbs and 140 kg is not that big.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Whats Up
« Reply #8 on: August 11, 2011, 01:45:33 pm »
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Exactly
 :D
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/
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