Adarq.org

Nice stuff... you should be at around 2xBW on the squat (~300lbs+) 

yup, definitely, but still would have to get used to that weight on my back, definitely wouldn't be able to squat 300+ right now unless i spent some time getting comfortable under that weight. i want to keep repping until im 305 x 10 etc.. then ill be very happy.. ;d

thanks man

Quote from: adarqui on November 25, 2010, 02:26:04 am

Quote from: Flander on November 25, 2010, 02:00:49 am

Some things seems to be lost on me.

First, why the fat jokes? You not supposed to kick your ass in tucks?

I think because my ass was on the video, real close.

ya you can kick your ass in tucks, i prefer to do that than maximally hip flex, which is why they are now known as MR half-tucks or MR buttkickjumps, due to the confusion.

Ahhh. I didnt really notice a big ass. But(t) cool enough.

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Second, was that squat? And how deep? And Im guessing it was a PR.

half squat, felt just above parallel, better than last session's 225 @ 11,10,10,10,10.. felt very strong.. and ya that was a recent PR, not sure what my all time PR is.. should be an all time PR though, i'm 152 today & hit 235 x 13 so.. PR

pc

Nice. Congrats man. Your goal is getting very much closer. 

thanks flander, definitely.. pretty certain ill rape 225 x 20 by dec 14.

;d

pc

First day back in any sort of real conditioning. Not weight lifting... but much more fun. Friend's opening up a gymn and we decided to play around today. Learned a proper handstand, but I'm too weak to keep it up. After a few tries I could hold it without trying to hard, but by the end I couldn't keep myself up.

Even more fun... I finally landed a back tuck. Not the crappy flip I was getting every couple months before I tore my deltoid, I got it solid. I probably did over thirty of those today  I took a clip on my phone, I'll upload it to the youtube later.

On the stretching end, his mom knows some weird stuff that got me touching my knees with my nose. Painful, but it felt really good afterward.

Oh, and there were a few sets of dips somewhere in there on the high bars, but I didn't bother keeping track.

I already feel my lats, core, shoulders and full legs hurting. I'm excited to see how I feel tomorrow.

And on another, almost unnecessary, comment... musical at school is over. I'll be going to the weight room Friday, once it's opened, to get back into lifting. I can finally go without having to worry about not having time to eat.

sounds like some fun training, if i had access to a gymnastics gym i'd love learning all those flips and stuff.

awesome dude you're eating great..

i would laugh @ the fat jokes but im too happy..

i knew i would lift good today, jumping pretty much sucked but i felt strong.. most every time when my jumping sucks yet i feel strong, and feel like i should be getting up way higher, my squatting /lifting is very strong.. it's like my RFD is suffering for explosive movements but is primed for heavy ones.

235 @ 10, 10, 10, 10, 13

245 on sunday probably, will video tape that

ill update log officially later.

awesome post man@!$@

Just some stuff i have saved over the year ppl might be interested in, il try post a new article every day or so:

This first one is by average joes gym, he trains the strongest teenager in the world, he came on bb.com for a bit and answered everyones questions in ridic detail.

I am familiar with his program. I have a LOT of issues with it.

1) Lunges suck and I think are very dangerous. When you go heavy,fast or simply aren't perfectly strict you have a tendency to push hard and because of the deep split you push off to one side and lean to the opposite as a reflex to get up. I have witnessed many people injure a knee doing this (including my wife - who refused to listen, snuck off to the "ladies only" section. She split her meniscus and I had to carry her to the hospital from the gym. She was out of commission for 4 months and 5 yrs later her knee is still jacked) Lunging down is NOT a natural way for the human body to lift. Do you ever see kids lunging down to grab something? It's an unnecessary risk with little benefit. That is the classic definition of dumb. You wanna stretch the quads? kneel down and lean back. This is a much better stretch. It stretches the quad more from the hip and not as much from the knee.

i dno, if you're compensating that hard, then the weight is too heavy.. i lunge down to pickup things all the time lol.

2) Jumping and plyos should be left to jumpers and track athletes who needs to jump. As a lifter we don't need that additional stress put on any joints. save the stress and energy for training.

agree

3) %'s don't work. Plain and simple. How many times have you had to go in and hit a max but you didn't sleep well, feel under the weather etc. but have to lift a designated amount of weight? Conversely, how many times do you feel great but are only allowed to go to 65-75% when you really feel like you could hit a PR that day? It's hard enough to peak at a meet a few times a year and feel like you are prepared to hit weights that are pre-determined. How can you possibly do it every workout, every lift? simple - you can't.

beast ^^

4) The more often you attempt max, the more opportunities you are giving yourself to feel what max feels like, make max attempts, hit PR's, and it builds confidence. Eventually max is usual and as routine as walking down the street. Every morning I would squat at least 220 (usually more, but that was my "minimum" I HAD to do regardless of how I felt) like clockwork. I could do it just as easy as walking to my car to drive home. Pat is currently doing 250 every morning. It is so routine that at any given time, night or day 7 days/wk he would be able to do it without even blinking.

high frequency psychopaths, but it works.

*****5) NOT training everyday leads to more injuries! IF you train everyday then your entire body is fatigued. Muscles, tendons, cartilage, ligaments, etc. When you train every other day, then the muscles and avascular tissues don't recover at the same pace. What happens is the muscles become fresh and recover but all the connective tissue is NOT. When the additional stress put on these weakened tissues (that never really got a chance to recover) by fresh muscles = injury. Lifting everyday keeps everything in a state that is equal and consistent within the system. A balance or harmony within. The fatigued muscles can't contract enough to harm the other tissues. The weak link moves from body part to body part, and in a sense is not letting the other parts max so that's when they are resting!

interesting..

6) The progress from this program is because of the volume. Most people don't even come close to the amount of volume that it demands in regular workouts. The progress is wrongly attributed to the %'s and reps scheme. It's not. IT's the workload.

7) The human body cycles up and down at unpredictable waves. The program can't take that into account. What if you started 5 days earlier? Would you be more successful? It is not possible to predict how you will feel and start the program at an optimum time within your own cycle to have more success. You can't succeed every workout unless the #'s were skewed from the beginning.

**** How many opportunities for PR's did you miss out on by spending an entire year only squatting 3x/wk when you could be doing 7-14? In a entire year, just squatting once a day = 2x the volume of this program. 2x/day for 12-14 sessions a week is 400% more. That's the only % that is important!


If and When I Return, I Will Be 10x Better Than I Ever Was!


y 1,2,3,4,5,6: squat to max (best weight at perfect competiotion technique) + back off sets of minimum 3x2, upto max of 50 reps. going back upto max or beyond if the weights start to feel light enough

day 1,3,5 bench press to max (2 wide,1 close grip)+ back off sets (quantity will need some experiment because I have not tried with bench in over 10 yrs)

day 2,4,6 deadlift 2-3 x 10 sets all from floor. vary % based on positions and back health

If you are gonna train 4x/wk then day 5&6 will be in the next week.

any assistance rehab/bodybuilding such as pullups, dumbell flyes etc should follow at the end as well as grip work based on how you feel. These are optional and should be done at discresion

Most importantly- speed is ALWAYS the priority! When squatting and pulling getting up fast is soooo important, as well as the bench. Doing the press quickly to generate power is key too. going slow with light weights is a big NO NO!!


Monday - Max squats, Max bench
Tuesday - Max squats, Max Deadlift
Wed - Max squats, Max CG bench
Thurs - Max squats, Deadlift (70-85%, as long as there's gas left in the tank)
Friday - Max squats, Max bench
Sat - Max squats, Deadlift (70-85%)

brozknowz is a beast..

But this is because of the adrenaline which is made during training sessions. Adrenaline is released only when we are doing the maximum amount of weight. In order to achieve this higher level of adrenaline release, we used to do Monday, Wednesday and Friday, training sessions in front of an audience, which resembled the situation of a real competition, when you have the lights, the audience, the crowd, the judges, and the emotional factor also plays a very important role, it stimulates the release of adrenaline. So you performed up to your maximum three times a week, almost in competition circumstances, which releases the adrenaline needed, which makes this whole mechanism function, which enables a certain muscle group to grow and perform better.

This is the way a different medicine, which releases, which makes more adrenaline to be released, they work exactly on this principle. Limbuterol [sp?] being one of this kind of medicine, which is now on the list of no-no substances.

Now we will be talking about the amount of training.

For instance, in bodybuilding, bodybuilders do not lift their maximum, but they lift a certain amount of weight many times. Mehrson [sp?] says that a cell has a particular amount of what it needs in order to function and it can self-energize itself.

[Drawing diagram of muscle structure]

This is the main fiber. It has those contractive proteins. Those other fibers are acting as kind of supporting the main fiber. Those fibroblasts do not have the contracting proteins which the main fiber has. Basically what they are doing is acting as donors and supporters of the main fiber. In order to be able to support the main fiber during dense exercises, they enlarge their size. This is called [unintelligible]. This is the process when they are changing their structure.

But if there are too many attempts, there is a process called hyperplasia. Those supporting fibers start to divide, and their quantity grows bigger. And they also start working on supporting the main fiber, but they do not have those contracting proteins. So the main fiber can function and perform longer, because of the supporting fibers, but on its own, its strength does not grow. But the muscle itself grows bigger. This, we are talking about bodybuilding.

So basically before, when you used to do this training with many repetitions, our weightlifters looked completely different, they had much bigger muscles. But Yakoblev [sp?] says that this actually prevents the main fiber from functioning correctly. It does not give it strength, even though it looks bigger.

If we go back in time and look at the technique that our weightlifters used to use, it is very incorrect and difficult to perform with it. On the scale, bodyweight is growing and they go into another category because their bodyweight is growing, but strength itself does not grow bigger. There have been many tests made with lifts and the repetition, and it shows that the classical exercises are much more productive, even in the psychological aspect. Not only that there are different muscle groups achieving the same movement, and even the movement itself is different, and the speed of the performance is altered and changed.

Not only the strength of the muscle is important but also the coordination in between the muscle groups is very important in order to perform. And even this is an obstacle when you are doing not only the classical exercises, because you ruin this coordination, and you cannot perform the classical exercises anymore when in a competition for instance. So when we are doing only pulls, then the symbiotic structure of the muscles is different, and even the muscles have memory, so then they cannot as well perform when we are doing the clean and jerk.

The better the coordination, the better the economical working of the organism, and the better function of the muscles. This is why we are not doing those half pulls anymore, and nobody, none of our athletes have lowered their achievements. Quite the opposite, they have achieved even better.I have had this idea of gathering all sorts of athletes in one sports hall for instance, and having them perform without any kind of stimulants and with this system of training. There is not a doubt in my mind that the difference in methods would clearly be shown as a better one in comparison to others.

Naturally you are aware that there are systems of avoiding doping tests or not completely working within the rules of it. That is why there is a lot of dishonesty in sports nowadays.

And I will end my lecture with this sentiment.

The Finnish coach has been to Bulgaria and you have seen the way that we exercise, and with this lecture to complete it I think that you will clearly see that this is a good and proven to work system. I now take the opportunity to invite all of the other sportsmen. You are welcome in Bulgaria to get to know our system and how we work and train. By using this theoretical knowledge and the things that I can show you in practice, I assure you that will better your results. For instance, the Finnish had an Olympic champion, since 1968, the Swedish too also have very strong competitors. When our weightlifting was not consistent in Bulgaria, the Polish were absolutely great. I have a joint recommendation to all the Scandinavian games that you will achieve Olympic medals.

Question and Answer Session (paraphrased)

Before Abadjiev became head coach in 1969 there were more than 19 ways of lifting weights, including jumps, running. Eventually, almost all of those exercises dropped away from the weightlifting program. They used to do camps at altitude in winter, and do a lot of skiing to build the heart and lungs.

LOL @ little gypsy boys As a result, he started scientifically exploring why adaptation works the way it does and why the primary muscle groups should be supported. Weightlifters who were the most physically developed, who had the most achievement, he had them carry a piano up to his apartment on the fifth floor, and they could not make it past the second floor. Little gypsy boys who were not very developed carried it all the way to the fifth floor, and that was very embarrassing.

again, great post.. love all these little notes & blurbs into one post big fan of that

peace man

11/23/2010

bw = 153 bleh hehe
soreness = glutes
aches/injuries = low back when warming up for training tonight, but felt good all day, bleh
fatigue = high as fuck

diet = protein shake, hamburger, half protein shake, jumps, half protein shake, training, protein shake + 2 bananas, protein shake + 5 bananas + PB sandwhich

weirdly enough, i felt strong in the legs, very strong, very stiff, yet i had no concentric power.



workout #1: reactive
- MR buttkickjumps @ 5 x 5 <-- felt good
- SVJ's: 122-123" touch max
- 16" depth jumps @ 4 x 5 <-- horrible, 122" touch max
- 2 attempts at 2 step jumps, couldn't even hit 30 haha.. TOAST


workout #2: biceps/pushups, boring ;d
- S1: 2" bar curl: 60 @ 15, 15, 15, 15, 15, 15,
- S1: pushups on handles: 30, 30, 30, 30, 20, 20



weak ass dj's, a few, slowmo'd: chair is 34" at the very top, 16" from where im stepping off.




MR buttkick jumps, formerly known as MR tucks:


the set at the end is nice, get to see some nice ankle stiffness in that clip..



i was hoping to fly tomorrow but, dno, that dunk session yesterday was a bad idea, i did way too many jumps heh........

peace

warm up
foam roll legs and back
core stretches

work
run @ easy pace x ~41:20, 4.45 miles

cool down
stretch

Felt like absolute shit, like my legs were filled with concrete. Form felt awful and inconsistent, breathing was easy but HR was too high. Bizarre run. Didn't help that it was pretty windy. Had to stop about 1/2 mile in cause my tibia was starting to tweak. Massaged it for a bit and it was fine.

nice, why did you decide to run? 4.45 is alot to run just out of nowhere.

pc

Those courts look sick! Wish we had stuff like that over here, every outdoor bball court is infront of the commision houses so dont wana get stabbed. You trying to put on weight, its shot up quite a bit?

i'll probably get stabbed one day video taping at some court, if i die, i die under a hoop, that's how it has to be.. my soul will then float, 50" vert, no run up, and dunk dark matter into the hoop.

not trying to put on weight, but it did add on pretty quick, annoyed about it.. i liked being 147.. feels like i put on some fat pretty quick.

LAME.

why do u do backwards drops man?

like n00bEM said, it targets the muscles differently.. it's a much more intense drop, at the same height, than going forward and down.. the calfs/hamstrings/glutes get hit alot harder, calfs especially.. so far, after each backward drop session, my calfs have been sore.. havn't had calf soreness in a long time (since i stopped trying to jog mid foot months ago lol).

peace