17071
News, Announcements, & Suggestions / Re: new banners
« on: February 04, 2011, 05:34:27 am »That shark banner is sick!@!
who is the dewd on the left bout to get eaten alive????????????????
oh nm, he's a shark great white shark tamer..
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who is the dewd on the left bout to get eaten alive????????????????
oh nm, he's a shark great white shark tamer..
17072
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: February 04, 2011, 03:45:05 am »If youre still improving WEEKLY I would definitely not change what youre doing right now, milk those initial strength gains for all theyre worth. Once you hit a wall later down the road then you can tweak what youre doing but for now I would definitely stick with something that has been working well for you and not change it just to do something different.
agree with lance, i don't know why the squat intensity gets lower in vertfreak, in the program you're on, so i can't really comment on it.. but you definitely want to keep the strength gains coming, if you are making gains.. backing off to 'peak' etc would be okay if you had some kind of event/combine you were peaking for, but in general, squat intensity rarely drops, it's just volume that drops/fluctuates.. high intensity lifting becomes one's bread & butter, backing off, for most people, usually leads to decreases in max/explosive strength. If you are anything like me, genetically 'weak' in the max/explosive strength department, there is no such thing as a "deload", lol, high intensity lifting is a must, ~3x a week for myself, but it's just volume that gets "deloaded".
so ya, if that means repeating block 1 until you've made all of your 'quick gains', then do it, would be my opinion.. once you start stagnating, then phase 2 or 3 would make sense (from what im picturing).
peace man
17073
Introduce Yourself / Re: Henry from Brighton
« on: February 04, 2011, 03:35:53 am »
ya that reach seems a little low but who knows, double arm or single arm reach?
regardless, got to get that relative strength up! 1.6xBW squat, needs improvement.
look forward to seeing your progress man.
regardless, got to get that relative strength up! 1.6xBW squat, needs improvement.
look forward to seeing your progress man.
17074
Football / Re: LOCKOUT NEXT YEAR IN NFL
« on: February 04, 2011, 03:11:04 am »
18 game regular season is stupid, it should literally be 10 or so.. so keep it at 16 or lower it, football is too brutal to play week after week.. in reality, they need more rest.
17075
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2011, 10:53:03 pm »how much did that knife cost?
29.99 brand new on ebay, $10 shipping unfortunately.. lol
but ya you can find them for $29 on ebay. pretty cheap for the quality of the knife, not sure how much it is brand new at a shop, i think around 39-49 from what i saw on some other listings on amazon.
pc
17076
Peer Reviewed Studies Discussion / Re: Vertical Jump
« on: February 03, 2011, 09:08:47 pm »for example, say you squat 2xBW in 2s, well, if you become squat-obsessed and end up squatting 2.5xBW in 5-6 seconds, those gains in maximal strength past 2x probably won't transfer well to explosive movements
Agreed. However, consider this possibility:
Athlete A:
Squats 2.0xbw in 2s
Three months later
Squats 2.5xbw in 4s
Squats 2.0xbw in 1.75s
I think going from a 2xbw squat to a 2.5xbw squat is more effective in increasing the amount of time it takes to squat 2xbw (in terms of how long the rep takes) versus incorporating RFD work and not increasing to a 2.5xbw squat.
well sure but i'm talking incorporating RFD work WHILE you increase to 2.5xBW squat.. i'm saying that has to be utilized, to make sure squat gains always have a speed emphasis.. explosive RFD work while utilizing max strength methods, results in faster reps than if you had just been squatting alone, at least that's been my experience and what i've seen in the field..
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Not only that, but the RFD work may fade away over time once you switch to more strength oriented work, and you wouldn't be able to keep up with that 2xbw squatting speed.
to me, it's not about it 'fading', it's about using it as a constant tool to stimulate/potentiate better squat/jump sessions.
sure it fades fast, but that's because the body 'wants to get slower' to lift more weight.. it's a highly type IIa low velocity stimulus.
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I prefer strength work over RFD work pretty much all the time. Plyos, on the other hand, are a bit of a different story imo (yes I know they increase RFD as well).
yes most of us need strength work more than pure rfd work, that's if we had to choose.. but i'm for both concurrently.
ya plyos are still RFD work.. for resistance RFD work, I like REA squat, jump squat, and/or REA low squat ankle hops.
really love those REA LSAH's.
pc
17077
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2011, 06:45:12 pm »
again thanks for the comments, ya taylorhorton a concealed weapons license for a gun would be nice.
my new cam, which has a 'black dot problem', might need to return it for a newer one etc.. can't see the dots in this video because the lighting was better than the other two i took, that had the dots in them.
POOP SKWAAAAAAAD!!!!!!
my new knife too ^^^^^^^^^^^^ that thing is beast.
my new cam, which has a 'black dot problem', might need to return it for a newer one etc.. can't see the dots in this video because the lighting was better than the other two i took, that had the dots in them.
POOP SKWAAAAAAAD!!!!!!
my new knife too ^^^^^^^^^^^^ that thing is beast.
17078
Introduce Yourself / Re: Henry from Brighton
« on: February 03, 2011, 12:28:13 pm »hey guys,
I'm Henry and I live in Brighton, England.
I'm 23 and have lifted weights for about 7 years. The first 5 and a half of those years were spent doing bodybuilding which I kind of regret now although I liked it at the time.
I regret it because I now think of all the time I could have used to get more athletic is wasted tbh although some aspects of it were useful (I was stronger because of it).
welcome man! what are your lifting stats like (and bodyweight, height 6'0)?
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The other year and a half I have used trying to be more athletic and powerful (trying to increase my vertical jump because I like to play basketball) I recently started doing vf2. Infact, the reason I found this forum is because I can't get on to the forum on vertfreak101 and I was searching for another way in on google and I got a link to the topic on here that was basically killing Adam Linkenauger saying that he's a scammer and stuff by advertising squatflexbtw, I totally agree there. The squatflex looks totally crap and a waste of money.
haha funny, glad those call-em-out threads are popping up in searches
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I'm currently doing qualifications to become a personal trainer, only low level atm but I intend to progress. I'm interested in becoming a specialist in strength and conditioning so I may well have many questions to help with my own training which I hope will help when I come to train clients who may wish to increase vertical jump, decrease sprint times etc...
it definitely will.. there are many new-age coaches who 'fail to improve their own performance to any significant degree', you can see this in the usage of ineffective training methods they utilize with their athletes.. so improving your own performance will definitely transfer very well to improving your athletes performance.
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I look forward to future conversations
same! peace man
17079
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 03, 2011, 02:08:14 am »
will reply tmw..
2 hours sleep last night, really tired.. dunk session didn't even begin, had one max RVJ of 35 then it dropped to 30-31 lol.
did a bunch of 'max effort layups' and shooting, after that.
the end, my knife came.. shit is EPIC.. i love my new knife, i will sleep with it.. it is so awesomez.
had a full rack of ribs, saw 127 hours, very nice movie.
new hd cam should come tomorrow.
2 hours sleep last night, really tired.. dunk session didn't even begin, had one max RVJ of 35 then it dropped to 30-31 lol.
did a bunch of 'max effort layups' and shooting, after that.
the end, my knife came.. shit is EPIC.. i love my new knife, i will sleep with it.. it is so awesomez.
had a full rack of ribs, saw 127 hours, very nice movie.
new hd cam should come tomorrow.
17080
MOVIES & ENTERTAINMENT & SHeeT! / Re: 172 hours trailer
« on: February 03, 2011, 01:49:43 am »
movie was VERY good.. definitely worth seeing.
17081
ADARQ & LanceSTS - Q&A / Re: Inquiries about introductory strength/mass program
« on: February 03, 2011, 01:42:59 am »Can I just add that it's not a bad idea to do shooting after lifting. It can help in a lot of ways. If you focus on form, footwork, hand/shoulder movement after lifting it makes it much more difficult to shoot when your arms and legs are tired and forces your focus to stay sharp, making it a natural movement ingrained in your B-DNA (Basketball-DNA). Don't shoot for hours on end or anything, but 15-20 minutes of shooting/dribbling after lifting was always beneficial for me unless I was so exhausted from the workout that my form suffered while shooting.
ya that is fine
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Basically, after I worked out, I would shoot 10 free throws. If I air-balled any of them then I would not shoot around because I knew my form would suffer too much and shooting would not be beneficial to me at that time. I'd go run or something then shoot around later.
you have airballed freethrows?????
17082
LanceSTS's Performance Blog / Re: Random Strength and Conditioning Posts/Articles/Info That I Like
« on: February 02, 2011, 11:44:43 am »
very nice thread, cool idea!
17083
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 02, 2011, 10:57:47 am »
took me a while to sleep, so amp'd up, then dad wakes me up doing something after about 2 hours sleep... so needless to say, falling back asleep is not ez.. heh
lol ya that's funny, definitely too amp'd to type perfect.. i was fixing lots of typos last night before i posted.
toe managed fine, incredibly, i felt 100% healthy during/after the incident.. which is just an amazing testament to adrenaline, because, i was at the end of my workout, quads were damn near 'pulling' from fatigue... didn't feel quads at all during or after the incident, everything just went into overdrive to save my hobo ass.
i cant recall feeling even the slightest bit of lactic acid during the entire incident........... that's interesting..
full speed ~100 yards while being chased, no lactic acid.. what?
i havn't stopped coughing since ~30min after the incident tho.. keep coughing, it's odd.
thanks man.. ya well the chase fucked up their initial plan.. at that point only one guy was coming after me, chasing.. so had that not happened, who knows what would have happened.. the 4 shots out the car driveby style towards the end were like a last ditch effort to put one in me.
nutty
ya dude lol, 20 cop cars easily, just in the area of the incident.. cop suv's, people speeding around everywhere, then ~10 cop cars somewhere else when they thought they apprehended them.. big incident.
funny thing is, i forgot to mention, one of the cops who came to assist coral springs PD, he has stopped me 2 times while walking in tamarac, but he's been cool with me, so he ends up being there, and we're like 'hey man whatsup!!' haha..
dno, i doubt it, who knows though.. shit happened VERY quick.. the initial ~1 second of the incident happened very fast.. "yo" -> sprinting.. soon as dude started rolling down window i was gearing up to sprint ME, then he says yo and i just fucking floored it, koz i knew that "yo" had trouble behind it.. all that happened within 1 second, then they jumped out the car and chase started.
not a fan of that word but it's definitely amazing to me how people would want to mess with someone just minding their business.. i mean, people like that have beefs with other gang/criminal kids, settle your beefs with them, not innocent old ladies walking down the street, shit happens all the time to old people/totally oblivious innocent people..
lance worked at a facility where tons of the inmates were in there for killing innocent people for gang initiations......
yup, i dont usually go the same route anyway, i always mix it up slightly... but ya, changes henceforth.. lulz
thanks man & ya, that shit is just a damn reflex.. thank evolution.
woulda been bad if one of the dude's was former high school defensive back, 4.3 speed, who went bad.. i actually still think i coulda outran tho i felt that fast and no signals telling me i need to slow down.
lool
caseyy combest eat ur heart out.
ya man nothing fucks with a gun.. i didnt have a good knife with me either, definitely not rambo, or i'd be in prison right now if i had that on me, its illegal to carry off your property around here.. getting my new 'legal' blade tho soon, can't wait.
but ya, no match for guns.
a change of direction drill, that's what it felt like as i was running one way dropped my hips + touched the ground and sprinted back the other way.. felt exactly like one side of a 5-10-5 (pro shuttle) drill haha.....
pc errbody.
thanks to everyone who cares lol.. really appreciate the concerns.
my saving did train me, for sure,
Deep shit, still a bit shaken up I see
Get some rest and use all dat stress/agression on dem squats!
ps how'd the Toe manage?
lol ya that's funny, definitely too amp'd to type perfect.. i was fixing lots of typos last night before i posted.
toe managed fine, incredibly, i felt 100% healthy during/after the incident.. which is just an amazing testament to adrenaline, because, i was at the end of my workout, quads were damn near 'pulling' from fatigue... didn't feel quads at all during or after the incident, everything just went into overdrive to save my hobo ass.
i cant recall feeling even the slightest bit of lactic acid during the entire incident........... that's interesting..
full speed ~100 yards while being chased, no lactic acid.. what?
i havn't stopped coughing since ~30min after the incident tho.. keep coughing, it's odd.
holyshit dude, over the course of 100m, im surprised they only fired 6 shots. glad your ok though my man. thats crazy shit.
thanks man.. ya well the chase fucked up their initial plan.. at that point only one guy was coming after me, chasing.. so had that not happened, who knows what would have happened.. the 4 shots out the car driveby style towards the end were like a last ditch effort to put one in me.
nutty
WTFFFFFFFF ... did you talk to the cops or anything?
ya dude lol, 20 cop cars easily, just in the area of the incident.. cop suv's, people speeding around everywhere, then ~10 cop cars somewhere else when they thought they apprehended them.. big incident.
funny thing is, i forgot to mention, one of the cops who came to assist coral springs PD, he has stopped me 2 times while walking in tamarac, but he's been cool with me, so he ends up being there, and we're like 'hey man whatsup!!' haha..
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Would you recognize the unmasked guy's face? I mean wtf?
dno, i doubt it, who knows though.. shit happened VERY quick.. the initial ~1 second of the incident happened very fast.. "yo" -> sprinting.. soon as dude started rolling down window i was gearing up to sprint ME, then he says yo and i just fucking floored it, koz i knew that "yo" had trouble behind it.. all that happened within 1 second, then they jumped out the car and chase started.
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How far away from home you were? Fucking niggars!
not a fan of that word but it's definitely amazing to me how people would want to mess with someone just minding their business.. i mean, people like that have beefs with other gang/criminal kids, settle your beefs with them, not innocent old ladies walking down the street, shit happens all the time to old people/totally oblivious innocent people..
lance worked at a facility where tons of the inmates were in there for killing innocent people for gang initiations......
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my saving did train me
That was funny... if there's anything funny in such a story. Damn, you need to be careful next time... it's not smart to continue with the same schedule and itinerary...
yup, i dont usually go the same route anyway, i always mix it up slightly... but ya, changes henceforth.. lulz
Glad you're alright man.
lucky the instinct to run really fast from death is the oldest instinct there is. combine that with your training and they had no chance of catching you
thanks man & ya, that shit is just a damn reflex.. thank evolution.
woulda been bad if one of the dude's was former high school defensive back, 4.3 speed, who went bad.. i actually still think i coulda outran tho i felt that fast and no signals telling me i need to slow down.
lool
caseyy combest eat ur heart out.
my goodness.
think u might be right, an initiation sorta thing. good thing they were bad shots man. i would've been shaking for sure.
scary shit! dun think a rambo knife will help u with guns man, stay safe!
ya man nothing fucks with a gun.. i didnt have a good knife with me either, definitely not rambo, or i'd be in prison right now if i had that on me, its illegal to carry off your property around here.. getting my new 'legal' blade tho soon, can't wait.
but ya, no match for guns.
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wat is a 5-10-5 tho?
a change of direction drill, that's what it felt like as i was running one way dropped my hips + touched the ground and sprinted back the other way.. felt exactly like one side of a 5-10-5 (pro shuttle) drill haha.....
pc errbody.
17084
Pics, Videos, & Links / Re: funny / horrible training videos
« on: February 02, 2011, 06:20:20 am »
kneeling squats can goto hell and die a painful death.
that is retarded.
that is retarded.
17085
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 02, 2011, 06:05:32 am »
thanks to everyone who cares lol.. really appreciate the concerns.
and to answer a few questions:
ya im 100% serious, wouldn't lie about any of that on here, especially in my journal.. and remember i train late at night sometimes, so think 1:30am completely desolate streets, prime opportunity to be 'hunted down', and that's what happened..
ya i'm fine, no scrapes no bruises, nothing happened to me.. dodged whatever was being shot at me like i was in the matrix.
it was probably gang related, initiation or something.. shit like that happens all of the time in usa.. people in gang's have to shoot an "innocent person" or rival gang member.. many hardcore gangs have their members kill just a normal person, old ladies, kids, etc, doesn't matter..
one thing i find interesting is, guy who was in the car who yelled out to me, had no mask on, but other guy (who chased) and probably the others too, had masks on.. so think about it.. they were hoping to lure me in with unmasked guy, maybe thinking i'd think they were asking for directions etc, then they planned on fucking me up bad.. who knows what from there, but, from the looks of it, bad............. very bad.
im just really glad my phone worked when calling 911.. took ~5-7 minutes for the cops to arrive, felt like 1 hour....... LOL
my saving did train me, for sure, when you lift heavy and sprint hard, jump hard, etc, body is more ready for stuff like this.. true fight or flight just can't be mimic'd in the weightroom, nothing like this.. this was insane.. like i was drugged up.. but all of the training did help, my speed was good, my HR wasn't insane, i didn't get lightheaded/shaky/dizzy, i didn't freeze, i was ready to survive.
as for knowing them, nope, pretty sure i don't.. i don't got beef with anyone locally so.. who knows though, if i did know them i wouldn't be typing all of this i'd be out hunting.. lool.. so ya no idea who they are.. just random crazy gang shit.. it's happened to me before but not like this, last time i got ambushed i saw it before hand (just like this) and i dipped well before i got ambushed, i saw them waiting down by some community hiding out ready for me.. i knew something was gonna go down tonight, my instincts are fucking good.. it's really odd, they are very good.. but im not that bright for training so late at night.. kind of have to based on my schedule, but anyway, gotta flip it up a bit.
alright peace everyone, gonna be hard getting to sleep.
damn that is insane dude.. you woke up a mile out? wtf? that must have been scary as fuck..
wow
and to answer a few questions:
ya im 100% serious, wouldn't lie about any of that on here, especially in my journal.. and remember i train late at night sometimes, so think 1:30am completely desolate streets, prime opportunity to be 'hunted down', and that's what happened..
ya i'm fine, no scrapes no bruises, nothing happened to me.. dodged whatever was being shot at me like i was in the matrix.
it was probably gang related, initiation or something.. shit like that happens all of the time in usa.. people in gang's have to shoot an "innocent person" or rival gang member.. many hardcore gangs have their members kill just a normal person, old ladies, kids, etc, doesn't matter..
one thing i find interesting is, guy who was in the car who yelled out to me, had no mask on, but other guy (who chased) and probably the others too, had masks on.. so think about it.. they were hoping to lure me in with unmasked guy, maybe thinking i'd think they were asking for directions etc, then they planned on fucking me up bad.. who knows what from there, but, from the looks of it, bad............. very bad.
im just really glad my phone worked when calling 911.. took ~5-7 minutes for the cops to arrive, felt like 1 hour....... LOL
my saving did train me, for sure, when you lift heavy and sprint hard, jump hard, etc, body is more ready for stuff like this.. true fight or flight just can't be mimic'd in the weightroom, nothing like this.. this was insane.. like i was drugged up.. but all of the training did help, my speed was good, my HR wasn't insane, i didn't get lightheaded/shaky/dizzy, i didn't freeze, i was ready to survive.
as for knowing them, nope, pretty sure i don't.. i don't got beef with anyone locally so.. who knows though, if i did know them i wouldn't be typing all of this i'd be out hunting.. lool.. so ya no idea who they are.. just random crazy gang shit.. it's happened to me before but not like this, last time i got ambushed i saw it before hand (just like this) and i dipped well before i got ambushed, i saw them waiting down by some community hiding out ready for me.. i knew something was gonna go down tonight, my instincts are fucking good.. it's really odd, they are very good.. but im not that bright for training so late at night.. kind of have to based on my schedule, but anyway, gotta flip it up a bit.
alright peace everyone, gonna be hard getting to sleep.
That's nuts dude..I'm with you on that level 7 shit. When I was 10 years old I fell asleep on a inflattable bed on a really dangerous beach. I got swept about a mile out to see before I realised. I sware on my life I swam 100x faster than Michael Phelps through a fucking swarm of jellyfish, there must have been easily thousands of the fuckers. I was literally covered in head to toe with stings. Obviously not as fucked up as your situation. Anyway glad you're ok man. Those US gun laws are fucked up.
damn that is insane dude.. you woke up a mile out? wtf? that must have been scary as fuck..
wow