Adarq.org

i cant do max RVJ's on the vertec so it's pointless, don't feel safe doing them.. almost landed on the base too many times, adam from tvs tore a ligament landing on a vertec, so it's pointless.. i could go off 1-2 steps, pretty sure i could get 11' off 2.

pc

I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).

I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.

Any ideas of how to implement it? Any other ideas?

Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)

I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.

can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.

i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..

for example:


Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core

Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume

Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).

and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.

that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..

peace man

How are you dropping all this weight so fast....MOTHERFUCKER! Not fair! I still got 5lbs to go by the end of Jan!

just cleaned up diet + getting in more conditioning/cardio.. that's it really.. alot less carbs, eating clean, no cheat days, no junk.. i was cheating 2d/week for the last month AND eating more carbs soo... so now cutting that out, bam, im goo :d

bro, u got it.. get in some interval jog + walk sessions.. i'm planning on going for 14 or so miles tonigth for my interval walk/short jogs :F

pc

Screw all you skinny bastards!  When you grow up and are "Man-sized" let me know. 

Sorry, I'm jealous. 

lol.. my genetics are extremely skinny.. notice how fast i lose weight/strength.. right now im maintaining strength good, but my weight drops fast.. my body wants to be sub 150 easily.. just how im built lool

pc man

"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.

"BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.


1/18/2011

BW = 153.6
soreness = none
aches/injuries = ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
fatigue = moderate
diet = protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese andwich

rest day.. so to my surprise, my right big toe hurt today too wtf? calf raises must have aggravated it.. both toes must have gotten fatigued from jump rope and then those sprints the day after busted em up.. whenever that was (1/16/2011)

iced toes a ton, hoping tomorrow they feel good for dunking.


workout: glute work
- PRH = prone reverse hyper
- PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50


dunking tomorrow indoor.. might be a bad idea but we'll see.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6


DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese andwich

SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none


ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011:  ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal

STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50   
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50

WALKING LUNGES

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/boucny

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

crazy sick leg kick ftw

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

HAHAHA "if you want nudes."

he'lll prolly stop replying after that.. ;d

lmao at the message u sent him. i just commented on that vid, hes only hating on the socks cus he cant afford them.

i say every member of adarq.org goes on youtube and just sends him death threats til he deletes his account thats the most mature way i can think of to handle this situation haha

that's def not the most mature way, but its' one of the most fun ways ;d

maybe that russian flight... made that account....

coz he saw his stuff... in "CALL EM OUT"...

LOL.

lol would be funny but nah, he's just some douche.. typical douche.. i usually don't paste that kind of stuff in my journal but, his comment, just cracked me up so much that i had to.. and he's continuing to comment, fun stuff.

he just want to hate on everything...

or maybe... just 1 typical russian hater!

fuckin faggot!

ya i got nothing against russians, got a few russian friends actually, but to annoy someone, i will call their home country "full of faggots", which i did to him now, so, he should be getting much angrier.. hope he steps up the intensity.

HELLO,

This is pretty much the first time i have properly trained for athleticism. I play basketball. I have a strong work ethic. I got caught because at 5'7.5 i was just not athletic enough. I  used to run cross country so i would be better conditioned, but i have learned that that isnt beneficial for   so after going through all the gimmicky crap for about a year and overanalyzing, I got no results.  I landed on Kelly Baggett's sight and the whole athletic development phases.
I already went through the GPP phase, so i am mobile and I am light on my feet. Right now i am doing starting strength.  I am also doing Truth About Quickness. I know yall arent fond about the marketing techniques, but it has gotten me light on my feet in little time 
I am trying to get my shit in order in regards to sleep and right now getting 8-10 hours of sleep is the habit im trying to get.

sounds like you're doing some good training right now.. welcome man