Adarq.org

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??

and on the jumps, i was getting 28-30"s on them..not bad after a leg workout tho i guess

im thinking about getting those nike waffles or whtever they r

nice, they feel even better for single leg jumps than double.. they feel great tho i love em`, sprints/jumps/plyos, you'll love wearing them for that.

pc

well 139bucks here, proabbnly 45bucks in US.

so a squatflex on sale would cost you $891?

297 * 3 ^^

normal price would be, 497 * 3 = 1491..

*dies*

Well since I look like a normal untrained thin guy with both training and nutrition up to par, I guess the only way to get ripped and powerful (while still being a nerdy guy) is to get into roids! I can see it clearly now, it's like a vision!

I can only imagine the skinny-fatness of me when I get older.

why don't you do more interval sprints/interval fitness work first.

it's not a good sign when this is said:

"Yeah since running two times down the court makes me wanna go home and sleep... ninja" -- raptor


why would your body composition improve greatly if on your upper body days you normally just go in and lift weights and thats it? same for lower body days pretty much, except you add some reactive work/jumps.. that's not alot of calories burned nor is it a good way to improve overall fitness/work capacity.

i'd fix that first before theoretically resorting to roids.

pc

Looks tight, thanks man! Couple of questions, if you don't mind:

Quote from: adarqui on November 30, 2010, 04:03:17 am

Quote from: LBSS on November 29, 2010, 02:53:11 pm

Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.

adarq, question about stim: how should I do it?

real quick synopsis, as im being bit by mosquitos..

Do you not have functioning windows or window screens? Benefits of living where it's not warm anymore...

no i was outside squatting when i wrote the post.. lol

Quote from: adarqui on November 30, 2010, 04:03:17 am

volume-strength:power:deload-reactive = 1:2:1


session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH

For SQUAT: both? i.e. 3x3, then 3x8?
For UNILATERAL: What do you mean to go here? What's an explosive (that's what the "e" is, right?) upper body unilateral exercise? Could I do, say, DB bench and then DB rows?

for squat ya, 3x3 heavy, then 3x8 same weight for some extra volume.

unilateral = walking lunges or stepups, e = each.. so 4 x 3 each leg

upper body is whatever, bench/db row etc.

Quote from: adarqui on November 30, 2010, 04:03:17 am

session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH

2 rotations = MSEM, JSx2, MSEM, JSx2?

ya exactly..

MSEM 1 x 4
rest ~1min
jump squat 1 x 3
rest 2min
jump squat 1 x 3
rest 2-3min
MSEM 1 x 4
rest ~1min
jump squat 1 x 3
rest 2min
jump squat 1 x 3

Quote

Quote from: adarqui on November 30, 2010, 04:03:17 am

session 3:
...


session 4:
...


basically:
...

so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.

what you think?

peace man!@$!@

Think that looks great. I will try to get some light cardio in a couple of times a week, but I mean REALLY light. Incline walking, easy rowing, maybe stationary bike. No running for a while.

Okay to do some beach/bro work, as discussed in Flander's journal? When would you throw it in?

Also, FWIW, I think I'll use ~90% of my all-time squat max as a 1RM estimate to start with and go from there. That is, 290.

EDIT: One last very important question. There will be times when I can't do ME jumps at all, because I've been held late at work and the court's in use. Substitution on those days? Depth drops?

you can drop in some beach work on any of the recovery days, just stay away from straining.. that stuff is fine during recovery days, so is light cardio too (light interval sprints/walk etc).. other than that, feel free to throw in extra beach work during the volume session 1.

3 x 5 dj from 18" (~15s rest between resp, 3-4min rest between sets).. then 4 x 3 depth drops from 30" or slightly higher (2min rest between sets).

peace mang