Adarq.org

Are you doing any dynamic work to keep your bar speed that high? Or is that just how you always do your reps?

Nope, no dynamic stuff. Unless you mean dynamic stretching beforehand, yes. But the only thing I do is my warm-up which may explain it:

135 x 5 (controlled)
185 x 5 (controlled)
225 x 3 (explosive)
275 x 1 (explosive)
315 x 1 (explosive)
345 x 1 (explosive)

Now of course, after the 275x1 the weight is too heavy for me to be really explosive, but all that matters is that I actually push 100% with all of my strength. I do this for my work sets as well.

Also, read this thread on pushing with 100% effort and being "explosive" even with heavy weights http://www.adarq.org/forum/lancests-performance-blog/articles-and-write-ups/

From today:

<a href="http://www.youtube.com/watch?v=Yai6mosC9Bs" target="_blank">http://www.youtube.com/watch?v=Yai6mosC9Bs</a>


In 5 weeks, I went from:
335x4 at 204lbs, to
385x4 at 208lbs.

This was my squat schedule:

Mon - 1x4 (88%), 2x7 (77%)
Wed - 1x2 (88%)
Sat - 1x4 (88%), 2x7 (77%)

Every time a Monday or Saturday workout came up, I added 5lbs to the bar.
I've done this successfully for the past 9 workouts in a row.

I've read a lot about how mixed rep ranges are supposedly the best for gaining strength, and I have to say, my gains here are actually better than my gains that I had on smolov jr out 5 weeks.

In smolov jr, I went from a 335lb max to 385lb max in 6 weeks.
In this rep scheme, I went from 335x4 to 385x4 in 5 weeks.

That's one week less and the 50lb gain is on my WORKING sets, not max, which means possibly 55-60lb gain on my max.

 

creatine monohydrate > whey, so get those first if you haven't yet. good luck!

Really? I never knew that. I know about the peri-workout benefits of creatine, but not about the recovery and growth benefits. Time to google some stuff before asking on this board... 

And as for recent songs, I can't get enough of this. Arty is fucking awesome and he's only like 22 years old also. Same with Mat Zo:


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


Btw, if you can anyone clearly notice the quality increase in sound in this vid ^^ when you go from 360p to 480p to 720p? It's like night/day to me.

^^^ Ferry is my #1 favorite Artist of all time. Bar none.

Check this quick clip that I recorded of him:

https://www.facebook.com/photo.php?v=10150307110902547&set=t.620727546&type=3&theater




I also love Cosmic Gate a lot. This track is fucking awesome. The audio quality kinda sucks tho:


<a href="http://www.youtube.com/watch?v=TBMBYuG6Iek" target="_blank">http://www.youtube.com/watch?v=TBMBYuG6Iek</a>


And a live vid I recorded of them, DESTROYING the crowd

https://www.facebook.com/photo.php?v=10150316306647547

That's like the biggest face I've ever seen up there ^^^

Also, lots of banging tracks in this video:



<a href="http://www.youtube.com/watch?v=ZkzlZJJaus4" target="_blank">http://www.youtube.com/watch?v=ZkzlZJJaus4</a>



Man I WISHHHH they'd play that style when they come to the USA... but the USA is heavily influenced by house and much less by trance so they play a little bit more house-style tracks... damn.

I used to love lost!

Sunlounger is coming to nyc, i might see him. He's DJing along with Mat Zo, who I've seen before. He's not bad.

But in november i wanna see armin van buuren at the dc armory... 10k people plus a 6 hour set.