Adarq.org

sorry for not checking journals today, ill check all of em` tomorrow, busy day!!@#!@

damn, some nice jumps!

thanks mang!@$!@







12/1/2010

bw = 153
soreness = glutes a little
aches/injuries = low back, right ankle, both heels feeling achy, right elbow, both bicep femoris tendons achy
fatigue = moderate
diet = protein shake + 2 tspn coffee, jumps/dunks + 8oz milk, protein shake, broccoli soup + cheeseburger + fries, squatting + protein shake, half protein shake, half protein shake + pb sandwhich


workout #1: jumps/dunks
- started out shitty but then manned up, got some good stuff in

workout #2: skwat strenf
- half squat: 45 @ 5 x 10,    135 @ 5, 10,         185 @ 5, 5,      225 @ 5,     235 @ 10, 10, 10, 10, 10          225 @ 25


will upload some vid tomorrow.. probably only a few dunks and a jump, and the 225 x 25

legs were jello after the 25 but they recovered fast.. good stuff


peace!

excellent movie..

<a href="http://www.youtube.com/watch?v=9HZfGwQVLL0" target="_blank">http://www.youtube.com/watch?v=9HZfGwQVLL0</a>

OMG FLYING.. session started off so bad on warmup jumps.. felt crappy.. then i was like f this lets get it.

landed like 10 dunks, 3 with a yell, which means i got up really high.. i yell whenever i get up very nasty and throw it down, just a reflex.

going to movies/food , bbl!@$!@$

Quote from: vag on June 28, 2010, 05:30:38 am

Quote from: adarqui on June 27, 2010, 05:38:45 am

tons of stuff to pick out from the above notes, i love this one though:


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."


peace

Zig-zaging high-volume strenth / explosive FTW!
The Ratio Technique FTW!
MSEM FTW!
Prof. Verkhoshansky FTW!!!

Is he talking about macro=periods or micro-periods here???

he's talking about meso's, but if you did what he's talking about for a macro, then you would surely suffer..

Like, should I do 4 weeks of heavy 85% squats 2x a week, then a 1 week phase of explosive work and repeat?
Or, is he saying alternate sets of heavy squats with explosive squats (or maybe just standing VJ)?

keep in mind i don't speak for him, just my interpretation of some of his stuff..

well, he's referring to concentrated loading blocks, which can last anywhere from 4-6 weeks with very intensive concentrated strength work, or 8-10 weeks with less intense but still concentrated strength work. 4-6 week concentrated blocks seem to be more effective.

he's saying you could perform maximal or explosive strength work in high concentrations for 4 weeks, which will cause a decrease in movement speed/explosive strength etc, but then a drastic reduction in the volume/frequency would allow for restoration and supercompensation.. so you could concentrate jump squats + squatting to 3x/week for 4 weeks, then transition into 1x/week with intensification of jumps/sprints etc to allow for the supercompensation (realization) to take place. Regardless of anyone's recommendation's, i'd make sure to maintain efficiency on the movement goal, ie jumping, at least 2x/week, it doesn't have to be max jumping though it could be submax (near max non-psyched) in a block like that.

so in your example, you'd be looking at 2 meso's:
- 4 weeks concentrated
- 4 weeks realization (with strength maintenance most likely using maximal effort strength method 1x/week)

i see no reason why you couldn't rotate the above multiple times, eventually there would need to be a backoff period but i'm pretty sure you could get great gains doing that for quite a few rotations.

so here's the temporal loading variant he was talking about:

"concentrated variant: more effective
- characterized by a drop and then a significant rise in speed strength
- this is a manifestation of the so called "delayed training effect" of strength work
- magnitude greater if concentrated strength work is followed by specialized work of moderate volume, but with a higher power output of the muscular contractions (technique work, competitions, controlled starts)
+ concentrated work depends on it's content and structure
+ methods with a greater training effect are introduced, successively, into training (jumping exercises, barbell exercises, jumps (leaps) after depth jumps"

Yes, this is an old thread but it's just fucking amazing. Reading this stuff, i feel as enlighted as I did back in the VJB days.

glad you liked it man, he's an s&c genius.

peace man

I think if you didn't have any access to a gym at all, or any kind of training equipment, your time would be much well spent on sprints and depth jumps than on SquatFlex.

I'm willing to bet that if you take two identical guys and train one with the squatflex and one with sprints and depth jumps, the plyo guy would win in this competition. And it would be for no money and safer at the same time. Sprints will actually build "traditional" strength if you ask me and the adaptations would be much more specific to the jumping.

i'd go with the sprint/dj+reactive/bodyweight route too, but nonetheless, squatflex can provide progressive overload, so, if i did have one of those pieces of shit & nothing else, i would probably use it until i hurt my back with it. loool.. but that doesn't happen in the real world, how could i not have access to a gym or buy 300 lb of plates & a bar?

sprints are the best movement known to mankind.. all you need is some level-7 once in a while and you'd turn into a freak.

11/30/2010

bw = 153
soreness = glutes, hamstrings just tight but not sore
aches/injuries: bleh.... hah... left lower back, mid back, right ankle, right heel
fatigue = moderate, feel good but a little achy
diet = protein shake, egg sandwhich + green beans + broccoli, small sip of protein shake, training, rest of protein shake + 4 bananas, protein shake + pb burrito + 4 bananas


overall legs feel great.. glutes a little "strained" though.. and people talk shit about half squats.. glutes are hammered. heh


workout: "cardio" + reactive
- 6 mile walk with interval reactive mixed in
- about 10 sets of double leg bounds: first 5 sets at 20-25 bounds, next 5 sets at 10 bounds more distance
- about 10 max sprints @ ~15-20 yards, felt very good


recovery: 1.5 hours of stretching/back rehab
- hamstring stretches each leg
- quad stretches each leg
- double leg calf stretch
- rope dislocate chest stretch (hold)
- tricep stretch
- lat stretch
- low back rehab: double leg prone glute, double leg prone glute + prone cobra, double leg hip ext, or prone cobra hold
- about 5 rotations through that.. long holds on the stretches, over a minute on everything
- feel much better after that stretching session, helped my back too.. lats & hamstrings are just getting mad tight if i dont stretch them.. i gained like 2" back on my reach by the end of the stretching session.. i can't touch my ceiling in my waffles before stretching by about 1.5", pretty nutty, ceiling is 96".. after stretching good though i could just get it.



overall felt crazy good, legs feeling really strong, glutes feeling strong.. took a few rounds of double leg bounds to get some pop though, just felt achy.. then i felt good afer that.. feet feel the most achy of anything, when i was training.

i can barely type coherently right now look at how crappy all of my journal entries are when i post at 6am.

no idea if im going to dunk/jump tomorrow, i want too, but if my heel is messed up still, i won't be able to.

heh

week 54
Tues

basketball pickup games, 45 min.

pullups: 15, 15, 13

dips: 20, 16, 13

Squats: 3 x 10 (40, 45, 50)

at night:
unilateral glutebridges: 2 x 10
prone cobras: 1 x 20

how did leg feel during all that?? fine??