17836
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 13, 2010, 12:04:51 am »
ya and ice the living hell out of that shit, but get it checked man.
:/
:/
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17837
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: December 13, 2010, 12:01:31 am »what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.
try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.
when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)
day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs
and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs
cool man, that was good progress with DL, just remember, your "max" changes daily when squatting 21x/month, so, don't really try and push it when you feel like shit, though definitely get to that daily max triple etc, can hold back a little when you experience tons of fatigue.. for example, say you hit 405 x 3 on monday, well, 365 x 3 might be all you can do on tuesday etc, just don't force out grinder's.
pc
17838
Introduce Yourself / Re: for 45" running vert
« on: December 12, 2010, 11:55:01 pm »DAMN! that would be tough to be...that guy is strong.
Sunday:went in for a pot-luck upper body, and some light bball.
decline situps with med ball throws
x15
seated row
100x25
120x15-explosive, lol
200x10
295x10-felt better then ever I think.
abs twist with cable
30x15
60x10
60x10
tricep under hand push downs
50x20
20x20
90x15
90x15
dbl strict press
80's X 5-more in tank for sure.
few bicep things.
then played 2 games one on one with my brother whos home for a month.
did a few dunks on camera, got a standing dunk viid too if you want me to upload it...here a running jump test: http://www.youtube.com/watch?v=6ShvUGDFKSc
very nice, can you come in on a curve though? it'll help you break that horizontal momentum and turn it into a bit more vertical.. jump looked high though.
pc
17839
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 12, 2010, 11:05:30 pm »fuck man, u might need to pray to god of vert/jumping, bball, jesus and any1 else you can think of for head hitting rim thing
im air jesus, i pray to no one.
Quote
http://www.timeanddate.com/counters/newyear.html
^^ you only got a few day!!! where you at now bro, how many inches???
dno, but im peaking now, so we'll see soon.
17840
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 12, 2010, 10:56:30 pm »
check this out, actually very proud of myself.. check the title of the vid:
"WHAT IF YOU ONLY HAD 5 MINUTES TO DUNK? La fitness closes at 8pm on sunday wtf?"
unfortunately, dunking got rained out, hit up la fitness for 10 minutes, dude let me in free.. good shit.
bout to go do workout #2.. peaking here we come.
"WHAT IF YOU ONLY HAD 5 MINUTES TO DUNK? La fitness closes at 8pm on sunday wtf?"
unfortunately, dunking got rained out, hit up la fitness for 10 minutes, dude let me in free.. good shit.
bout to go do workout #2.. peaking here we come.
17841
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 12, 2010, 10:12:29 pm »gotta rest up abit for now tho haha.
cant even move properly now, and last night was worse. couldnt even put any weight on the foot.
holy shit.........................
if you have access to docs/medical, i'd definitely get it checked out..
man this sucks.
17842
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 12, 2010, 09:59:17 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.
ya 2-3 days full rest for sure.
very nice that it didn't freak out at all, good sign!
17843
Strength, Power, Reactivity, & Speed Discussion / Re: theAktor's sofa workout - badass
« on: December 12, 2010, 09:42:25 pm »LOL, thanks for the support man. I plan to do this again for 4 weeks after this semester when i'm too cheap to get a gym membership.
sofa curls son!
17844
Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: December 12, 2010, 05:49:02 pm »Complex training.
Did he mean i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)
or should i do one set ME than on set jumps? (ME, jumps, ME, jumps,..) like a contrast training
this: "i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)", you just need to make sure your percentages (intensity) and rest periods are proper/optimal. Here's the structure of the complex variants:
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodCMV1
Here is a detailed description from one of his forum posts:
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#Posts10
peace man
17845
Football / Metrodome Collapses
« on: December 12, 2010, 05:45:21 pm »more vids!
17846
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 12, 2010, 05:35:33 pm »I have invisible VMO on my right leg. It's visible when the leg is flexed, but when it's extended you can barely see it. So much vastus lateralis.
damn.. i'd say i'm mostly vmo, pic might not do it justice i dno, but my vmo definitely outshines my VL by a big margin..i'm the complete opposite of u.
17847
Introduce Yourself / Re: Whatsgood
« on: December 12, 2010, 05:24:16 pm »
hey man, welcome, you're one of the only people who has ever signed up, that has messaged me on youtube for advice/help.. props 
damn, sometimes it's good to get cut though, what if you come back next year as such a better athlete, dunking, much faster, better all around game, etc.. sometimes something like that just becomes the best fuel possible to get you on track.. sounds like you're about to embark on that.
I will reply to your journal a little later tonight, we can definitely assist you with achieving your goals.. you're starting out great with rim grab with no training, so, improving that strength considerably by next year will result in some very impressive gains.
i'll reply later,
peace man!
Hey guys, I'm a first time poster here just tellin a lil about myself.
My names Zander, I'm 16 years old 6'0" and have yet to start working on my vert. I failed to make my school team for the first time ever so I created a new goal. I want to dunk the ball with authority in game, and i know one way to achieve this is through strength training.
damn, sometimes it's good to get cut though, what if you come back next year as such a better athlete, dunking, much faster, better all around game, etc.. sometimes something like that just becomes the best fuel possible to get you on track.. sounds like you're about to embark on that.
Quote
I'm an alright natural jumper (My PR is hanging on the rim with one hand), but i need to definitely boost my jump. Once i start something i am not going to quit, so if anyone can help even in the slightest way it would b appreciated. Currentley i am a Junior in Highschool, playing recreational ball, and joining a gym in the next few weeks. I really want to get in that gym know what im doing, and show that coach who cut me who's boss. (Any input is appreciated)
Peace and Love, Zander
I will reply to your journal a little later tonight, we can definitely assist you with achieving your goals.. you're starting out great with rim grab with no training, so, improving that strength considerably by next year will result in some very impressive gains.
i'll reply later,
peace man!
17848
Performance Training Blog / Re: OLD: Instant RFD Part 3: High Frequency Squat
« on: December 12, 2010, 05:15:49 pm »only one set ME each day?
or are you doing 3 sets?
when i did this experiment, i just worked up to one max triple or max/near max single.. so ya, one set with a nice gradual workup.
peace mang
17849
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 12, 2010, 03:46:41 pm »a day of junk food and rest is good sometimes
ya, hopefully i jump good tonight
drew is in da zone<a href="http://www.youtube.com/watch?v=78A7SMZx4A4" target="_blank">http://www.youtube.com/watch?v=78A7SMZx4A4</a>
lolhah, that movie was good/funny.
a pic of my ugly leg, big vmo but leg is not huge or anything..
need to get like:
17850
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 12, 2010, 06:34:04 am »
12/11/2010
bw = 154
soreness = hamstrings a little
aches/injuries = right ankle a little, overall though both ankles feeling alot better, lower back slightly - got worse as the day went on
fatigue = medium
diet = protein shake, tons of chocolates (shit), green beans (tons) + egg sandwhich, protein shake + 4 bananas, protein shake + 4 bananas
workout #1: nothing
- syke, rested.
;d
video from yesterday:
peace!
bw = 154
soreness = hamstrings a little
aches/injuries = right ankle a little, overall though both ankles feeling alot better, lower back slightly - got worse as the day went on
fatigue = medium
diet = protein shake, tons of chocolates (shit), green beans (tons) + egg sandwhich, protein shake + 4 bananas, protein shake + 4 bananas
workout #1: nothing
- syke, rested.
;d
video from yesterday:
peace!