Adarq.org

love the MJ ones.

Quote from: PointerRyan on November 30, 2010, 12:59:23 am

Hey peps, as the title says it, should i invest 297usd in squatflex, which gets you a free copy of jump manual and some other bonuses and is about 900 bucks in whr i live, or do i go for a monthly gym which costs 139 bucks per month or another gym which costs 230bucks with a pool facility?

Jacob is giving away free jump manual nwo if u purchase the squat flex. still, i'm not sure which is more worth it. If squat flex is really good as it seems

thx

If they gave you both of them free you'd still be getting screwed over.

LOL.

jesus adarq your neighbours must get tired of being woken by the sound of racking that steel bar at 3am haha nice work

nah im pretty quiet, only occasionally do i make a loud bang, besides, there are birds chirping pretty loud etc.. i'm hardly noticeable i bet.. only thing that would be loud is if i dropped the bar on deadlifting.

;0

yo, you playing basketball again???

kinda, playing full court on hardwood wasn't smart though, too slippery when someone's sweat hits the ground.. i had some scary slips... games are only from concrete now, if i play them.

peace!@$

11/29/2010

bw = 154
soreness = not much
aches/injuries = left low back, RIGHT ankle, right heel pad (much better than yesterday but still hurting)
fatigue = high
diet = protein shake, green beans + hamburger + broccoli/cabbage (small amount), arizona tea, training + peri-wo protein shake, protein shake, half protein shake + PEANUTBUTTER BURRITO



workout:
1:59am - 3AM done
- S1: half squat: 45 @ 4x10,     135 @ 5,5   185 @ 5,   225 @ 3, 10, 10, 10, 10, 10, 10      225 @ 5,5,       255 @ 5,5          265 @ 5
- S1: skip pogos: a ton in between first ~12 sets of everything


felt great tonight, glutes/hams cramping during 4th set of 225 and thereafter.. given my squat stance thats awesome, why go lower when i get so much glute/hamstring? ironically, 265 x 5 was deeper than the 225's.... seems to always be the case..


here's some pics, rendering a vid with 1x5 265 and 2x10 225, first two pics are 265 (rep 1 and 4 i think):









will embed video tomorrow, overall great session.. feel good.

pc

hahah we both went crazy high volume today but you put mine to shame.

kill that meet man.

this guy has some insane highlights (crosses/dunks/etc).. i'll post some more clips later but this is legit.

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..

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


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


session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s 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


session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH


basically:

Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1

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!@$!@

subbed it around.

later today, will do orig mon's work, if i can get off at lunch for a quick workout.

ytd's workout felt great, had alot of energy, mayb it was the frustration from being injured. blasted thru everything, except the heavy bench sets.

nice, so just do lower on wednesday then.

pc