Adarq.org

Quote from: vag on October 09, 2010, 09:58:59 am

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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9 October 2010

PHASE 1 - Cycle 2 - Stim Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

Great workout , caffeine + taurine + MSEM FTW!

very nice man!!

Quote from: Raptor on October 05, 2010, 09:46:32 am

Well you better believe it makes such a dramatic difference...

If you think about it, this takes away so much from your leg strength potential because you can't use a weight that's actually challenging for your leg strength. You use a weight that's challenging for your form, while the legs can cope with that weight with no problems whatsoever.

That's a lot of lost training stimulus.

That's a very interesting part , im not sure how exactly it goes.
So there's a huge deficit betwen smith and free squats , like 50lbs in the 6-rep range.
But how much of it is it because of the thin-olympic bar and how much because of the balance/help the smith machine gives?
Id like to hear what Andrew has to say about that...

also apparently natural, scary yet impressive lookin` dude: (edit: blast_ linked me to both of these dudes... nh blast..)

I must beat Joe to 1000 posts.

More  

<a href="http://www.youtube.com/watch?v=toyTLb5eO_U" target="_blank">http://www.youtube.com/watch?v=toyTLb5eO_U</a>

Quote from: AlexV on September 10, 2010, 03:24:34 pm

I actually like CT's autoregulation better than the old inno model.  Basically it is about listening to your body.  When you hit a set that you have to grind out you either:
Stop the exercise
do another set or 2 at that weight
drop 10% and keep doing sets until you start to grind the lighter weight.  No you dont need a calcualtor.  Squatting 435, take 40 or 50lbs off the bar, not 43.5lbs.  Just round to the nearest/easiest weight to remove

Pick which route you go based on goals and how you feel that day.

What is CT?