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Messages - ARowe

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121
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 21, 2010, 12:44:34 am »
Forgot to log a few days ago... 12-18-10

Ankle rehab during upper body session:

Resistance band around forefoot, 2 sets of each- in/out/up/down.

Light sprint down long hallway (~20-25yards), ~20 light pogos, light skipping back down hallway - 3 sets of this

2 sets of one legged calf raises on stairs.

Ankle flared up a little from this session, iced afterwards and the next day.

---------------------------------------------------------------------------------------------------------------------------------------------------------------


12-20-10

Ankle rehab:

Resistance band- 3x20 each - in/out/up/down

3x15 one legged calf raises on stairs. 2x15 with foot turned to the inside ~30 degrees.

Stretched by pulling forefoot back towards body and to the inside a bit.

Epsom salt with warm water, stretched again afterwards.


122
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 17, 2010, 02:51:27 am »
damn cuzzzzzzzz

you weren't kidding

those look like highest ever

congrats



Fat Joe- Lean Back     TERROR SKWAAAAAAAAD

123
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 17, 2010, 12:08:28 am »
12-16-10

Played tennis for the first time in two months earlier in the day, very light.

Light skipping and light pogo hops - little stress on injury

Squat: 135x5 185x3 225x5 235x5 245x5 245x5

      -Last two sets were pretty tough. I think my max squat is around 300 right now... somewhere around 2xbw so I really haven't lost that much. I was at about 2.15xbw.

      - Very little discomfort during squats.



After skipping/pogos/squatting my ankle was a little aggravated but not bad (I could notice the injury but it wasn't painful) which I think is good. I hope this will speed things up. Icing it right now as I'm typing this.

Also did some core exercises and flag attempts.


124
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 12, 2010, 10:57:57 am »
Quote from: adarqui on December 12, 2010, 02:25:25 am
Quote from: ARowe on December 11, 2010, 08:51:03 pm
Quote from: LBSS on December 11, 2010, 01:18:19 pm
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54


Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?




12-11-10
First time back doing a squat session.

135x5 185x5 205x5 205x5 205x5 215x5

Ankle felt pretty good, very little to no discomfort when squatting, after session I could feel it a little bit but nothing bad at all.

Squats were kinda tough but I don't think I have lost a ton of strength but definitely a decent amount. I think a lot of it will come back very quickly with each session.

nice.. ya man i knew you'd be able to push alot more weight than you thought you could, before discomfort set in..

if it feels a little weird tomorrow just ice it, but you're not letting it know it needs to REALLY get stronger, otherwise it'd feel shitty forever.. gotta slowly provide that stimulus for adaptation/strength.

I just got up a little bit ago and it feels fine, don't notice anything. I could have pushed more weight yesterday for sure but I wanted to make sure that very little discomfort I had wasn't going to make it worse the next day.

So now I will feel comfortable adding weight next time, will probably go with 225-235 4x5. I was thinking just two full days of rest since ankle feels fine and the weight wasn't really that tough.

Quote


nice, those are pretty sick, i can't even do a daggerflag.

pc

lol I'll get some footage of my attempts when they get better and are worth looking at.

125
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 11, 2010, 08:51:03 pm »
Quote from: LBSS on December 11, 2010, 01:18:19 pm
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54


Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?




12-11-10
First time back doing a squat session.

135x5 185x5 205x5 205x5 205x5 215x5

Ankle felt pretty good, very little to no discomfort when squatting, after session I could feel it a little bit but nothing bad at all.

Squats were kinda tough but I don't think I have lost a ton of strength but definitely a decent amount. I think a lot of it will come back very quickly with each session.

Also did some flag "attempts", they were much better than they have been. Got lower body up much higher, can't hold for any amount of time though. Did some core exercises afterwards.


126
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 11, 2010, 11:25:52 am »
Quote from: LBSS on December 10, 2010, 09:24:19 am
Quote from: ARowe on December 10, 2010, 12:57:59 am
Pussy workout:

4x6-8 leg extensions

4x6-8 leg curls

2 core exercises for 3 sets each.

Pussy.


How's the flag coming?


That's pretty much all I can do right now with this high ankle sprain lol. I'm gonna start doing some light squats though.

I'm starting to get more aggressive with core training to help with the flag. I want to start doing negatives with the flag by having someone hold me up and slowly let me down, but unfortunately I am by myself most of the time. I think once I start doing negatives it will help a lot though.

127
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 10, 2010, 12:57:59 am »
Pussy workout:

4x6-8 leg extensions

4x6-8 leg curls

2 core exercises for 3 sets each.

128
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 25, 2010, 03:43:57 am »
Bumped up the core exercises for human flag training.

Have been making some good progress on upper body.

Planning on testing ankle again Friday/Saturday/Sunday.

129
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 19, 2010, 08:02:10 pm »
Nice beanie brah

You stylin on fools

130
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 19, 2010, 05:14:08 am »
Quote from: adarqui on November 19, 2010, 04:33:51 am
very nice.. you gotta eventually do those lever ups, where they go from pullup and just lever straight up onto the top of the bar.

;)

thanks

haha yea that would be sick.

Next for me is the human flag, gonna try it and see how far off I am.

131
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 19, 2010, 04:12:37 am »
11-18-10

Upper body + core

Ankle is feeling better, prob gonna test it out tomorrow or over the weekend.

Here's a vid of 2 muscle ups (first one is prob the best one I've done so far) and my first set of pullups (15lbs added).

<a href="http://www.youtube.com/watch?v=eV245vkkLMw" target="_blank">http://www.youtube.com/watch?v=eV245vkkLMw</a>



132
News, Announcements, & Suggestions / Re: Random adarq.org website news
« on: November 17, 2010, 04:50:07 am »
Quote from: adarqui on November 17, 2010, 04:46:55 am
finished chapter 4 notes, got caught up with other stuff all day.. chap 5 tomorrow hopefully, well half of it.

NEW HITS PR

jack woodrup dropped adarq.org url on his mailing list post, so, probably has alot to do with that, but im sure it also has to do with the unilaterals thread/call em out's.. hah

5,324 hits!@$

beats previous PR by nearly 2,000 hits.. sheeit.. gonna be hard to beat that for a while.



 :headbang:

adarq.org blowin upppp


133
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 17, 2010, 04:44:04 am »
11-16-10

upper body + core

Ankle is feeling a lot better, should be 100% in no more than a week, most likely in a few days though.  ;D :headbang:

134
Pics, Videos, & Links / Re: ARowe Milestone Achievement
« on: November 15, 2010, 12:04:56 pm »
Quote from: Raptor on November 15, 2010, 04:26:22 am
If ARowe would work to get more speed and "nerve" into his jump he'd jump so much higher. Right now it's like a 100% strength generated jump... very little bounce... he doesn't take advantage of that runup accumulation.

In a few weeks I plan on going in to a heavy reactive/explosive phase so hopefully that will help.

135
Pics, Videos, & Links / Re: funny / horrible training videos
« on: November 14, 2010, 05:06:47 pm »
Quote from: adarqui on November 14, 2010, 01:24:15 pm
Quote from: ARowe on November 14, 2010, 06:47:53 am
Get that shit!!!!!

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

that kid is a genius, he's prolly simulating the 'push' because he's a D!-prospect on the O-line.


Bro, this is actually footage from an NFL training camp.

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