Adarq.org

really good workout #2..

11/15/2010

bw = 154
soreness = none
aches/injuries = left ankle a little, left ham tendon a little (old injury)
fatigue = medium

diet = protein shake, gatoraid + cheeseburger, half protein shake + 1 tsp coffee, dunking, protein shake, training, protein shake, protein shake + turkey & cheese sandwhich

---

workout #1: dunks & jumps
- hit like 5 dunks, only jumped for 30min or so

workout #2: lower body rampage + curl deezlness
- warmup: sq: 135 x 5, 185 x 5, 225 x 1
- warmup: 2" bar curl: 10, 10,

- half squat: 225 lb @ 10, 10, 8,       205 @ 12, 15, 10, 10
- 2" bar curl: 70 lb @ 12, 13 12,             11, 10, 10, 10

hit my 225 x 10, 2 weeks early.. happy with it.. really happy with curls too, definitely much stronger than last time i did 70 lb.

all in all, good day.. good thing happened during squatting, legs didnt burn much at all today, even though they just gave out.. prior high rep squat sessions were causing tons of burning.. hopefully that means ill be really fresh wednesday for more jumping.





tmw = possible bball dribbling + circuit of pogos/tucks + single arm db press + single arm db row

pc

will post a vid in a bit.

Had a wisdom tooth and another tooth removed in one sitting ytd. Both on the left upper, a day later now my face is swollen.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.

Think the workouts might hv to take a few days break.

ahh sucks man.. i couldnt do shit for like a week when i got mine out (4).. that was hell..

mine were impacted, i had lots of bleeding for days.

peace

some pics from today before i go do some ape-shit high rep squatting/curling, 9'11 rim.. first head-height pic in there felt like my highest jump, and one of those missed dunks linked early on felt real high, i'll probably include it, lots of flizoat.













some other weak pics:

http://imgur.com/E8U4C.png

http://imgur.com/hy7ac.png

http://imgur.com/fyOhD.png

http://imgur.com/6aYE7.png

Quote from: adarqui on November 15, 2010, 06:34:33 pm

you're using a bicycle analogy, when we're talking about heavy barbell unilateral training?

<-- confused

My point with that analogy was that transfer depends on the level of the lifter and that very untrained people will have a lot of carryover from unilaterals to squats - just like they will have a lot of carryover from pretty much any hard physical activity, probably even from riding a bicycle.

Quote from: adarqui on November 15, 2010, 06:34:33 pm

so, say you have an intermediate lifter who is experienced with all lifts in question, you pre-test squat, then hit barbell walking lunges, barbell bss, barbell stepup hard for 12 weeks, with significant increases on each lift, say 30% increases on each lift, you don't think he would get much transfer to squat? if not, why? you're still learning to activate more mu's, activate the fastest mu's, achieving hypertrophy, improving strength in other things that matter like core etc, improving strength/hypertrophy in all muscle groups related to squat, reducing inhibitory mechanisms, improving things like neural drive, increasing strength/composition of other biological structures such as bone/tendon, improving intermuscular coordination that is somewhat similar to squatting, etc... EDIT: plus you still have very heavy barbells on your back.

There are holes in that argumentation, for example that we are starting from the assumption, that an intermediate lifter can gain 30% on say his 1rm lunges weight from training with unilaterals alone which I can imagine will be hard for an already reasonably strong person.
But even if he can, without at least maintaining coordination and specific strength for the squat, I don't think the unilaterals will have direct carryover. I could imagine that with several weeks of training the squat again, that it would progress rather well since some of the mentioned adaptations might have taken place, but honestly, I don't even think this rate of unusually fast progress (for an intermediate that is) would last for long. I think you are overestimating the potential regarding the adaptation from training with unilaterals exclusively - at least for intermediate trainees - and underestimating the importance of maintaining squat efficiency and specificity of the loads that will be handled with that. Since you mention core strength especially - I do in fact think that strength in the trunk musculature would suffer quite a bit and that suddenly testing a squat max after weeks of unilaterals will hit the athlete quite unprepared.

my point is that unilaterals exclusively, when done with barbells, with the focus of progressive overload & max intensity, will not lead in as much strength loss as one would think. shit i have to go hah dunk .

Of course, I am speculating here. Maybe you can convince me to make a point and try unilaterals exclusively for 4 weeks with a pre and post test of squat 1 rm. But right now I am pretty convinced that this is a horrible idea.

do two tests, pre/post testing after 4 weeks lunges, and pre/post testing after 4 weeks of bicycle.

that an intermediate lifter can gain 30% on say his 1rm lunges weight from training with unilaterals alone which I can imagine will be hard for an already reasonably strong person.

?? then how does a reasonably strong person increase squat 30%? how else would you improve your unilaterals, other than unilaterals alone? it's just progressive overload and of course an intermediate lifter could improve their 1RM lunge 30% by using unilaterals alone.

peace

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

---

15 November 2010

PHASE 1 - Cycle 3 - Stim Workout

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 220 - 220 - 220 ( +11lbs in all reps )
3x1 : 242 - 242 - 242 ( +11lbs in all reps )
3x1 : 275 - 275 - 275 ( +22lbs in all reps )
-220 sub-parallel , 242 parallel , 275 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@286 , ( +22lbs , PR )
-Dumbass , wanted to start with 242 but counted wrong!
-220 was too light , doing them almost explosively and rest was ~10 sec.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

---

---- END OF PHASE 1 ----

nice way to the end phase, closing in on 315 BSS, beaZt.

Quote from: adarqui on November 12, 2010, 03:17:46 am

ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah




nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.



Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.


all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.



One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:



Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.


nothing major in the modifications, but hope that helps a bit..

peace

I like the second layout....and those sprints would have to be shorter then the length of a bball court due to that's what I got available.  This past Saturday I rested the squat (didn't do them) and knees are feeling pretty good today (monday).

saturday:
strict press
95x10>>front raises with 45lb bar
105x10
185x3
205x2-new record I think...didn't want to strain for a third.
dbl lateral shoulder raises
20'sx15
20'sx15
20'sx15
barbell shurgs
135x40
135x20
255x10
345x10
255x10
barbell rows
135x5
235x8
325x5-looser form
235x20-last few got loose.
farmers walk
100x250ft
200x180ft
 

ya just do 3/4th court sprints.. or half court.. its just interval so.

glad the knees are doing good!
pc

Quote from: adarqui on November 15, 2010, 05:22:40 pm

it'll still have transfer.. regardless, if you gain strength/mass unilaterally, it will transfer, it's just that squat/lunge is such a different movement that of course it won't transfer perfectly, that's why the article bugs me, of course you're going to have to re-learn the squat a bit, but of course it will transfer... For example, if you weren't hurt, and focused on doing some massive unilaterals, barbell walking lunge, barbell bss, barbell stepup, and you did this for 12 weeks, comparing a pre-test squat 1RM vs post-test, there'd be no doubt that post-test squat would be way higher.

Not doubting your experience or knowledge, but I find that pretty hard to believe. In my opinion you could be happy to squat the same weight after 12 weeks of unilaterals - very happy - but certainly you would not squat more than before except the case that you were pretty untrained in the squat before. You can take a rank novice, measure what he squats on day 1 and then let him ride the bicycle for 12 weeks a lot and measure his squat after and it might have increased. But that does not mean that cycling does have a big transfer to squatting for anyone but a relatively untrained individual (untrained in the squat that is).

you're using a bicycle analogy, when we're talking about heavy barbell unilateral training?

<-- confused

so, say you have an intermediate lifter who is experienced with all lifts in question, you pre-test squat, then hit barbell walking lunges, barbell bss, barbell stepup hard for 12 weeks, with significant increases on each lift, say 30% increases on each lift, you don't think he would get much transfer to squat? if not, why? you're still learning to activate more mu's, activate the fastest mu's, achieving hypertrophy, improving strength in other things that matter like core etc, improving strength/hypertrophy in all muscle groups related to squat, reducing inhibitory mechanisms, improving things like neural drive, increasing strength/composition of other biological structures such as bone/tendon, improving intermuscular coordination that is somewhat similar to squatting, etc... EDIT: plus you still have very heavy barbells on your back.

riding a bike doesn't do any of that, so i don't get the comparison?

peace