Adarq.org

Theres a new PR in my log. Link is in my sig.

http://www.adarq.org/forum/progress-journals-experimental-routines/by-the-power-of-greyskull-flander/msg43601/#msg43601

 

still didnt update APT, will do tomorrow for two days.

04/01/2011

bw = 154
soreness = calves a little
aches/injuries = not much, feel good
fatigue = moderate
diet = dog walk, protein/water-drink + banana, big dog walk, banana + 3 eggs + tons of egg whites + 2 cheese, nap, protein/water-drink + 2 bananas, big dog walk + sprints/change of direction, LTMP-VOLUME{135x20}, protein/water-drink + 2 bananas, cocoa almonds & roasted almonds, long dog walk, LTMP-VOLUME{ping-6-squat-very-slow=135x30}, 3 eggs +
tons of egg whites + 1 cheese + 3 bananas + almonds,



had 5 hours sleep but then took a 5 hour nap, bam.

felt great after that.. big dunk session tomorrow hopefully.. legs felt good today, should feel even better tomorrow

peace

A quote from Bruce Lee on 20 rep squats:

Quote from: Bruce Lee

Take three deep breaths, bringing all the air you can into your lungs. Hold the third breath and squat to a position where your thighs are parallel with the ground, then bounce back up as hard and fast as possible. Don't stay in the low
position. Exhale with force when you're almost erect. Take three more deep breaths. Hold the third breath and squat. Keep this up for 20 repetitions. You should work hard enough so that squat 15 feels like your limit; then force yourself to continue to twenty. When you finish the set you should be wiped right out. This is the hardest work you'll ever do, but it's an absolute must for success.

Would he see any kind of power/speed increase from performing those?.

yup he would.. high rep squatting builds power, if you stimulate every mu to complete failure, under heavy weight, you get stronger, which improves your ability to display power.. if Max Strength increases, it means you have more room to improve Explosive Strength.

great quote, never knew bruce lee was into high rep squatting.. makes what i'm doing all the more badass now that i know that.. i knew bruce lee was into high frequency lifting. but not high rep squatting, what a beast.

Louie Simmons on 20 rep squats for football players:

Quote

I want to say something there about high-intensity training (HIT). Many football teams are using the HIT system. Well, my friends, intensity are not a feeling but rather a division of percent-of-a-one-rep- max zones. Doing one set to failure does little for speed strength. If you have a player do 20 reps with a barbell to complete failure, how long does it take him to do a second set? Under 35 seconds I hope, because that's how long a football player gets to rest between plays. I was talking to an NFL strength coach recently who said that college programs using HIT are sending him linemen that can't vertical jump 19 inches or squat 300 pounds! Chuck Vogelpohl's brother, who trains with us, is a center and weighs 305 at 20 years old; he has a vertical jump of 31 inches.

Seems Louie doesn't rate em'?.

i don't even understand that quote, it makes no sense.. he goes on about 20 rep squats, then how nfl'rs need 35 seconds recovery, then how people are weak who do hit, i don't get it.. sounds like he is just bragging like usual.

bottom line, if you improve your 20, your 1RM will go up.. it takes some serious guts/drive to get to 20 when you're tired at 10....... HEH.. and if you're tired at 10, and continue to 20, that's some really rugged shit, that's alot of time under tension for every muscle group, they have nothing other than to adapt & get stronger.

pC

some insanely good songs on here, rip put me on to it daYuM, southern stanky.

http://www.datpiff.com/Big-KRIT-Return-Of-4eva-mixtape.213542.html

plan on using one track tomorrow for my dunk vid, modified.

updating APT tomorrow, tired

03/31/2011

bw = 153
soreness = calves, forearms
aches/injuries = lower back was tight but got better, left groin slightly, anus bugging me a little (hopefully not from too much squatting HEHEHE, but kind of doubt it since last 2 days really didn't have any)
fatigue = very high
diet = angus steak burger on wheat bread, dog walk, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,295x1,315x10, calve-raises=135x5,185x20}, protein/water-drink + banana, LTMP-VOLUME{calve-raises=135x5,185x20, pin-6-squat=185x5,225x1,275x1,275x15}, protein/water-drink + banana, peanutbutter, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x10-very-slow, calve-raises=135x5,185x20}, long dog walk, LTMP-VOLUME{completely-stiff-submax-pogos=4x40, pin-6-squat-VERY-SLOW=185x5,225x1,275x1,275x7(had to stop early, something biting my arm) calve-raises=135x35}, protein/water-drink + banana, really intense stretching, 3 eggs + tons of egg whites + some pistachios + 2 cheese + 2 yogurts,



LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,295x1,315x10, calve-raises=135x5,185x20},
LTMP-VOLUME{calve-raises=135x5,185x20, pin-6-squat=185x5,225x1,275x1,275x15},
LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x10-very-slow, calve-raises=135x5,185x20},
LTMP-VOLUME{completely-stiff-submax-pogos=4x40, pin-6-squat-VERY-SLOW=185x5,225x1,275x1,275x7(had to stop early, something biting my arm) calve-raises=135x35},

could have pr'd the 315 x 10, coulda got a few more but i failed rep 11 on an ugly landing on pins, lame.. all landings kind of sucked on pins during that set, grip/bar was off a little.

tomorrow is rest (135 lb squats real controlled, 3-4 sessions) + walking etc.. so saturday i'll be flying.

pc

boom headshot

after checking out the dunkers in the contest, i think jacob tucker has it in the bag.

the "favorites" look weak, except for tucker, he can fly.

BEAST ALL THE WAY:

<a href="http://www.youtube.com/watch?v=13NBAB6BO_k" target="_blank">http://www.youtube.com/watch?v=13NBAB6BO_k</a>

lmao at one point i was waiting for it to get worse, but it got better.

some of those dudes had some nice hops