18916
Pics, Videos, & Links / Re: Me ~8 years ago
« on: October 08, 2010, 05:32:28 am »
man you are alot leaner now.. good job
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18917
MUSiC anD SHeeT! / Re: I just added three more songs to my karaoke playlist
« on: October 08, 2010, 05:28:37 am »Depeche Mode - Everything Counts:<a href="http://www.youtube.com/watch?v=E27PsgEEAP0" target="_blank">http://www.youtube.com/watch?v=E27PsgEEAP0</a>
I need to sing a few more songs from Shania Twain
only listened to that one so far, epic.. bro u need to seriously start an 80's retro band.
18918
MUSiC anD SHeeT! / Goldigger + Beethoven's "5th video" mashup
« on: October 08, 2010, 03:21:05 am »
some of this came out really cool, especially the first portion of the song.. interesting
<a href="http://www.youtube.com/watch?v=9jumopYHTTw" target="_blank">http://www.youtube.com/watch?v=9jumopYHTTw</a>
18919
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: October 08, 2010, 03:14:45 am »Hang on abit bro!
Was just thinkin... I came out a gpp phase of 7-8 weeks, and sets of 3 are mostly left during peaking phase right? Think I'll stick to 5rep sets for a week or 2 more, as my 'strength' phase..
ya we're still pushing the 5's up while introducing the sets of singles..
Quote
Was also thinkin why I'm not doin any plyo stuff, so I added in some dj into my workouts... Also adarq, why am I not doin fancy shmancy stuff like ur vids, those jump splits, hops, kungfu stuff etc? U reckon I dun need those?
well you are doing hops aren't you? the tuck jumps and stuff like that? sprints, jumps, and hops.
you don't need the vj to split drop etc, would just add too much extra sorness.
pc
18920
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: October 08, 2010, 03:12:30 am »
Day-1:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 1x
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: ~20-24" @ 4x3
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- REA SQUAT: 3x3 : 80kg
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (135kg+), 1min rest between singles
OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x
- CORE
- LIGHT STRETCH
Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- S1: PUSH-1: BB Flat Bench Press : 3 x 5
- S1: PULL-1: Seated row (pause 1s) : 3 x 5
- 2 min rest between superset
- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups : 4 x 5
- 2 min rest between supersets
- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
- 1 min rest between the entire superset
- CORE
- LIGHT STRETCH
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 1x
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: ~20-24" @ 4x3
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- REA SQUAT: 3x3 : 80kg
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (135kg+), 1min rest between singles
OPTIONAL
- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x
- CORE
- LIGHT STRETCH
Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- S1: PUSH-1: BB Flat Bench Press : 3 x 5
- S1: PULL-1: Seated row (pause 1s) : 3 x 5
- 2 min rest between superset
- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups : 4 x 5
- 2 min rest between supersets
- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
- 1 min rest between the entire superset
- CORE
- LIGHT STRETCH
18921
Mixed Martial Arts / Re: UFC PRIMETIME - Brock Lesnar vs Cain Velazquez
« on: October 08, 2010, 03:08:09 am »Yea, he seems cautious on the ground, probably due to Mir catching him in that knee bar. I hope Cain wins, I hate Lesnar, if Cain loses Carwin should easily beat him the next go round now that he realizes fights can go more than one round.
i dno, i think cain would beat carwin for sure.. i think cain is the real deal.. JDS & CAIN are both the real deal imo, thats a fight i want to see eventually, hopefully for a title shot.
;d
18922
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 08, 2010, 02:42:00 am »
10/7/2010
bw = 154
soreness = hamstrings very slightly
aches/injuries = lower/mid back
fatigue = moderate
workout: jumps + strength
- jumped in basketball shoes, felt odd, will take a week or so to get used too, definitely feel better in waffles.. the only good thing is i can jump for hours in bball shoes, in waffles my feet get wrecked.. so bball shoes are good in that respect.
- some two hand rim hands, ~32" off 2 steps, weak
- bball dribbling/shooting around
- ~50 jumps in < 10 min, all two hand rim touches, alternating LR and RL dlrvj.. only 2 jumps didn't touch rim both hand (both RL)
- pin 11 half squat: 225 @ 4 x 15
- calf raise: 185 @ 4 x 10, 135 @ 2 x 20
done
tmw = bball dribbling.. high rep squatting feeling good but my cns is dying from it.. maybe itll adapt, who knows, putting on some leg mass/strength.
peace
bw = 154
soreness = hamstrings very slightly
aches/injuries = lower/mid back
fatigue = moderate
workout: jumps + strength
- jumped in basketball shoes, felt odd, will take a week or so to get used too, definitely feel better in waffles.. the only good thing is i can jump for hours in bball shoes, in waffles my feet get wrecked.. so bball shoes are good in that respect.
- some two hand rim hands, ~32" off 2 steps, weak
- bball dribbling/shooting around
- ~50 jumps in < 10 min, all two hand rim touches, alternating LR and RL dlrvj.. only 2 jumps didn't touch rim both hand (both RL)
- pin 11 half squat: 225 @ 4 x 15
- calf raise: 185 @ 4 x 10, 135 @ 2 x 20
done
tmw = bball dribbling.. high rep squatting feeling good but my cns is dying from it.. maybe itll adapt, who knows, putting on some leg mass/strength.
peace
18923
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 08, 2010, 02:36:03 am »that does sound odd, maybe yout put on some leaner muscle and dropped some fat
ya i dno, i bet i lost some hamstring mass though to be honest.
18924
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 08, 2010, 02:31:37 am »10-7-10
Dynamic warmup, sprint warmup
A few sprints
8-10 svj's - 28"
Depth jumps 4x5 - 18" first set, tried 24" for second set but they were really weak, 18" for sets 3 and 4
-depth jumps felt really weak, highest was 26". Felt "dead and heavy" on most landings like I was only jumping with half of my potential. I haven't done them in a while either which is part of the problem.
4x5 pogos
squat warmup: 135x3 185x3 225x1 255x1
MSEM singles: 295x1 305x1 315x1- 2xbw
core circuit x2
sick session, 315 x 1 deep @ 155 lb bw is biiiiiiiiiiiiiiiiig!!
O you know it was DEEP!!!!! I think I'll get a vid next time.
sheeeit.. i meant:
315 x 1 @ 155, SQUIDWARD APPROVED.
18925
Mixed Martial Arts / Re: UFC PRIMETIME - Brock Lesnar vs Cain Velazquez
« on: October 08, 2010, 01:26:23 am »I hope Cain wins, Brocks wrestling is top notch though and his strength and size is hell on wheels for anyone. Havent seen Cain fight off his back yet so I think that is going to be key along with the cardio aspect, doubt Brock is going to mix it up with him unless he gasses and cant take him down.
the only problem with brock's game, is his GNP sucks.. i mean with all that power/strength & wrestling ability he has, his GNP is almost on feather duster level..
it's an interesting fight, cain is better than brock in every aspect except wrestling/strength, but wrestling/strength is definitely a huge factor in mma, i mean shit, wrestling (with bjj defense) has basically taken over mma.
i got cain in round 2 by ko.
!@$!@$!@
18926
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 08, 2010, 01:11:22 am »10-7-10
Dynamic warmup, sprint warmup
A few sprints
8-10 svj's - 28"
Depth jumps 4x5 - 18" first set, tried 24" for second set but they were really weak, 18" for sets 3 and 4
-depth jumps felt really weak, highest was 26". Felt "dead and heavy" on most landings like I was only jumping with half of my potential. I haven't done them in a while either which is part of the problem.
4x5 pogos
squat warmup: 135x3 185x3 225x1 255x1
MSEM singles: 295x1 305x1 315x1- 2xbw
core circuit x2
sick session, 315 x 1 deep @ 155 lb bw is biiiiiiiiiiiiiiiiig!!
18927
Program Review / Re: Jump Manual
« on: October 07, 2010, 08:10:20 pm »
watch out girl, there's someone coming 4u.
18928
Program Review / Re: Jump Manual
« on: October 07, 2010, 08:07:42 pm »
LOL WTF omg omg omg. hilarious.. (i think its shopped though)
18929
Program Review / Re: Jump Manual
« on: October 07, 2010, 07:58:19 pm »Jacob's wife is totally hot. I am going to have to hit him on facebook about this.
she's hot.
18930
Basketball / NBA & college dudes - nike league footage - nice mix
« on: October 07, 2010, 07:02:35 pm »
very nice mix