Adarq.org

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

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

well 139bucks here, proabbnly 45bucks in US.

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.

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...

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?

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?

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

Quote from: Nightfly on November 30, 2010, 02:04:21 am

Delonte could do it too! And it's cheaper

Quote

West was carrying two handguns, a shotgun, the knife and more than 100 shotgun rounds.

Plus then he could have sex with LeBron's mom again, thus ending the Heat's season! Two birds, one stone!