18361
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 14, 2010, 05:50:21 am »upper body + core
dies'd
feelsgoodman
please don't.. lol
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please don't.. lol
18362
Progress Journals & Experimental Routines / Re: at it...again ugh
« on: November 14, 2010, 05:44:19 am »Well my old journals were gay so ill make a new one. This is the entire workout
Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day
I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha
lool, it's all good, he's not taboo or anything.. regardless he gave out good info.
Quote
DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things
what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?
wonderin`
pc man
18363
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 14, 2010, 05:38:24 am »Welcome to my world. This week I skipped a couple workouts because I literally didn't have time in the day to eat. Ironically my Sunday journal entry was about how much more I've been eating lately. Musical rehearsals at school shot that down. I'm hardly home right now.
That's rough, man. Makes me think of that old Checkers commercial:
You gotta eat.
What are you do-in'?
Said who do you think you are?
You won't get far.
You gotta eat.
Checkers.
i just lol'd, loud.
perfect
18365
Pics, Videos, & Links / Re: funny / horrible training videos
« on: November 14, 2010, 05:03:21 am »
the bag work at 4min is epic..
<a href="http://www.youtube.com/watch?v=tU4GuYbrUio" target="_blank">http://www.youtube.com/watch?v=tU4GuYbrUio</a>
18366
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2010, 04:33:13 am »
pics above for today's dunk/jump session.. went pretty good, i think monday will be even better.. i have much more fatigue after high vol squatting than i do after high vol deadlifting.. so mon i should be getting up better.
11/13/2010
bw = 153
soreness = light hamstrings
aches/injuries = left ankle
fatigue = feel good
diet = protein shake, cheeseburger + bowl pasta, protein shake + 1 tspn coffee, dunks, protein shake, training, protein shake, protein shake + ramen pack
workout #1:
- dunks, jumped pretty good.. landed around 6-7
- head height jumps after
workout #2: DEEZL STRENF
- big warmup of all lifts.
- ssbar deadlift: 245 @ 08, 08, 08, 05, 07, 05, 215 @ 15
- wide grip pullup: BW @ 09, 10, 10, 10, 10, 10, 8
- bb calf raise: 135 @ 10, 12, 15, 15, 15, 28, dead fukit
dunk session:
11/13/2010
bw = 153
soreness = light hamstrings
aches/injuries = left ankle
fatigue = feel good
diet = protein shake, cheeseburger + bowl pasta, protein shake + 1 tspn coffee, dunks, protein shake, training, protein shake, protein shake + ramen pack
workout #1:
- dunks, jumped pretty good.. landed around 6-7
- head height jumps after
workout #2: DEEZL STRENF
- big warmup of all lifts.
- ssbar deadlift: 245 @ 08, 08, 08, 05, 07, 05, 215 @ 15
- wide grip pullup: BW @ 09, 10, 10, 10, 10, 10, 8
- bb calf raise: 135 @ 10, 12, 15, 15, 15, 28, dead fukit
dunk session:
18367
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2010, 03:04:47 am »Hows that ankle feeling after jumping?
felt much better when i was out there warming up, has felt good since.. no ADA tonight because of it, hopefully tomorrow it's much better so I can hit my ADA drops again.
thanks for asking man, definitely was better than i thought it would be.
pc
18368
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2010, 02:32:27 am »Beasting those chins man. Wish I could do 10. That would be awesome.
Btw. Q:
Youve followed my training on off for a period. Dont know if you read it sometimes on tvs. But how do you reckon my response is to physical training. Im thinking in the lines of, do I gain easily? Mass? Strength? Im just curious, since Ive tried to train myself for quite some time and Ive gotten good mass, but not a lot of strength. And is this something you keep in mind when doing programs for people?
you gain mass easier than strength imo.. i looked back in your log etc, on tvs & here, then we had that discussion on IRC about your training, so that's how we came up with the "get nasty strong without putting on tons of mass" focus.
ya i look through people's logs etc all the time, then when i'm about to write a program I re-look through everything to solidify what I have in mind.. if it's someone new to the forum then I don't have much to go on, so I just go by their profile they provide, and then work off of that.
but definitely, your primary concern right now is getting as much strength as possible, with ideally as less mass as possible gained, but of course you will hypertrophy some.
pc man
18369
Injury, Prehab, & Rehab talk for the brittlebros / Re: Stretch to Win
« on: November 14, 2010, 02:13:04 am »IC, didnt kelly say somewhere, i forget where, that almost every great/above average speed/strength athlete he trained could easily put his heel to butt?
anyways, one of my favorite stretches, feel so much better after doing it.
not sure, i've seen plenty of ridiculously powerful athletes who were very tight (when i assisted in nfl combine training in 2006-2007 or whenever it was). There were also plenty who were very flexible.. many ways to skin a cat, really.
Deon sanders is one who people said was very tight, and the s&c coaches at FAU worked primarily on flexibility to get him faster, and it actually reduced his 40 time from 4.2x to 4.3-4.4x or some shit, I forget where I read it or heard it from so don't take it too seriously.. sometimes messing too much with an athletes flexibility can be detrimental.
I personally know, that if my quads feel overly loose/flexible, my plants/jumping feel very crappy.. speed feels good though.
I'm always for stretching after training, i'm just not big on achieving certain ROMs to be on par with someone elses flexibility, such as some elite athlete who has really impressive flexibility etc.. Stretching after training is essential, but it doesn't have to be taken to extremes. Small changes in ROM are usually beneficial, large changes in ROM (from my experience) are usually detrimental.
pc
18370
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2010, 01:46:38 am »
9'11 rim, head height jumps were done after legs got weaker from dunking.. anyway, not the best jumping but still happy with it, landed like 6 dunks, some nice ones.. 2 days after high volume squatting, definitely happy with it.
18371
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 14, 2010, 01:43:08 am »Beasting those chins man. Wish I could do 10. That would be awesome.
Btw. Q:
Youve followed my training on off for a period. Dont know if you read it sometimes on tvs. But how do you reckon my response is to physical training. Im thinking in the lines of, do I gain easily? Mass? Strength? Im just curious, since Ive tried to train myself for quite some time and Ive gotten good mass, but not a lot of strength. And is this something you keep in mind when doing programs for people?
i'll reply before i sleep, working out right now
18372
Introduce Yourself / Re: I would introduce myself but I think everyone here pretty much already knows me
« on: November 13, 2010, 07:33:13 pm »welcome to the forum man, i liked the new vid, the windmills were sick & that jump at the beginning was very impressive.. like we talked about in that other thread, would be interesting to see some max height tomohawk/windmill/power dunks from lob, i'm guessing you could land some ridiculous footage off lob.
you doing anything other than basketball/dunking/jumping for your vert?
pc
for a lil bit i just did basketball/dunking/jumping(and abs), gained like 3 inches that way and finally got my elbow up at the rim. but now i'm doing on a training program doing squats and plyosso i can get my elbow 2 or 3 inches over the rim.
nice!
18373
Injury, Prehab, & Rehab talk for the brittlebros / Re: Stretch to Win
« on: November 13, 2010, 07:28:06 pm »are u very quad tight? I bet u are or used to be. Can you easily pull your heel to your butt?
I can easily get heel to butt if i get very warmed up and just progress my stretching gradually over 5+ sets.. only sometimes i've been able to do that cold, but that's rare.
i wouldn't say my quads are tight though.. the tighter they are, the better I jump usually.. on that note, the looser my hamstrings, the better I jump usually..
for me, this is most often the case: calfs/quads tight = good, hamstrings loose = good.
pc
18374
Pics, Videos, & Links / Re: sick dunk - absolutely flying
« on: November 13, 2010, 03:19:49 pm »18375
Nutrition & Supplementation / Re: What should be my strategy?
« on: November 13, 2010, 03:12:54 pm »What is Eddie's weight at what height adarqui?
when i trained him, 144-152 @ 6', literally around 5-6% body fat, he is insanely lean.. he gained some good mass when we trained, now he's about 155.