19171
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19172
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 24, 2010, 08:45:19 pm »
THE RATIO TECHNIQUE BIG EXPERIMENT:
BLUE = current
RED = pending
GREEN = done
24 September 2010
PHASE 1 - Cycle 2 - Hypertrophy Workout 2
Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.
SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats
BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.
LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake
I don't know if it was the redbull , the placebo or both , but the workout was sick!
damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
19173
Boxing / I still have a soul (hbo boxing)
« on: September 24, 2010, 07:20:34 pm »
bmully linked this, good vid
19174
MOVIES & ENTERTAINMENT & SHeeT! / The Rocket Jump
« on: September 24, 2010, 05:26:19 pm »
beeeaaastttt
19175
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: September 24, 2010, 03:55:20 pm »
had a very cool dream, was by the canal nearby, and a tornado was coming, and their were people everywhere outside running for safety, so im running from the tornado then jump in the canal and hold onto some reebar, then mech warrior robots start coming out of the sky killing everyone.. then i'm in an insane hotel, scenery amazing, in something out of Clue where people are all plotting against each other, i was just walking through the hotel/grounds though checking out the scenery.
cool shizz
cool shizz
19176
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2010, 03:41:46 pm »Excellent training mang. 2xbw is beastly.
thanks man!
19177
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2010, 03:41:24 pm »What pin do you set the bar on when you squat?
when i squat normal? safety pins are like pin 8 or so.. last night, off pins, pin 11.
here's an idea of the depth of pin 11, this video is pin 12, so a little lower than this, and my reps were alot stronger, controlled down, pause 5sec, and lift up pretty strong:
http://www.youtube.com/watch?v=QF-Fp5ZeAwo#t=50s
pc
19178
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 24, 2010, 05:40:27 am »My mood right now:
warm up
jog a lap
STW core stretches, fast tempo
sprinter's warm ups
work
superset until dropoff (ended up being 4 sets)
--20y sprint x3
--DLRVJ x5
plank circuit x3x90s
cool down
jog 2 laps
STW core stretches, slow tempo
ab and calf stretches
No soreness going in. Was getting up okay on a few of the jumps. I was jumping to a crossbar on a HS football field (sneakers on grass). If it was regulation, then I definitely had a couple 31" jumps, maybe even a bit more. But I don't know, so suffice it to say I was jumping okay. Sprints felt fine, I guess, although I don't have too much to compare them to. I forgot that I lost my stopwatch. Will need to be replacing that. Also, I can't sprint in Nike Frees anymore. Toes too fucked up. Need stiffer soles or shoes I can fit my orthotics in. Some club rugby team was practicing on the field (they pay for the lights to be on after dark, hurray) and a guy came over to me at one point and asked if I was interested in playing rugby, that they can always use speedy athletic guys. So I guess I looked fast, anyway. Anyway, energy is high right now in case the word vomit didn't clue you in. This felt nice.
hah nice man.. good stuff on the jumps & getting props for being a chris johnson.
keep this going, don't do anything too far beyond threshold and get a set back, just a reminder :F
19179
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2010, 04:37:34 am »
made another park video today.. will upload as im sleeping.
edit: i made myself an amazing egg sandwhich on pumpernickle with asiago cheese today... epic !@$!$!@
9/23/2010
bw = 156
soreness = mid/upper traps, abs
aches/injuries = right ankle a little
workout:
- 7 mile walk with MR tucks mixed in
- to my recollection: MR tucks x 10, 15, 15, 25, 25, 10, 10, 40, 40, 30, 10, 10
- should be pretty accurate..
- C1: pin 11 squat: 45 @ 3 x 5, 135 x 1, 185 x 1, 225 x 1, 245 x 1, 275 x 4 singles, 295 x 1, 315 x 1 (315 @ 152 = 2.07xBW)
- C1: pogos: 11 sets x 3
- bw at time of squat = 152, so thats > 2xBW off pin 11, strongest ive ever been for sure off pin 11.. pin 11 is a little bit above half squat for me
- pullup hang: lats more flexible than yesterday, nearly 1minute hang completely stretched
- glute bridges: 50, 40, 40
done :d
so, that's my little ramp for saturday.. tomorrow i should feel beat up a bit but saturday i should be flying.. today i felt pretty good considering yesterday, so, hopefully sat i am primed and ready to go, throw down some massive dunks :d
peace
edit: i made myself an amazing egg sandwhich on pumpernickle with asiago cheese today... epic !@$!$!@
9/23/2010
bw = 156
soreness = mid/upper traps, abs
aches/injuries = right ankle a little
workout:
- 7 mile walk with MR tucks mixed in
- to my recollection: MR tucks x 10, 15, 15, 25, 25, 10, 10, 40, 40, 30, 10, 10
- should be pretty accurate..
- C1: pin 11 squat: 45 @ 3 x 5, 135 x 1, 185 x 1, 225 x 1, 245 x 1, 275 x 4 singles, 295 x 1, 315 x 1 (315 @ 152 = 2.07xBW)
- C1: pogos: 11 sets x 3
- bw at time of squat = 152, so thats > 2xBW off pin 11, strongest ive ever been for sure off pin 11.. pin 11 is a little bit above half squat for me
- pullup hang: lats more flexible than yesterday, nearly 1minute hang completely stretched
- glute bridges: 50, 40, 40
done :d
so, that's my little ramp for saturday.. tomorrow i should feel beat up a bit but saturday i should be flying.. today i felt pretty good considering yesterday, so, hopefully sat i am primed and ready to go, throw down some massive dunks :d
peace
19180
Basketball / Re: The "Regular people dunking thread"
« on: September 23, 2010, 06:47:01 pm »19181
Basketball / Re: The "Regular people dunking thread"
« on: September 23, 2010, 06:34:51 pm »
nice mizzou practice dunk contest:
19182
Pics, Videos, & Links / highest running vertical ever?
« on: September 23, 2010, 06:34:07 pm »
19183
Basketball / Re: The "Regular people dunking thread"
« on: September 23, 2010, 06:31:07 pm »
nasty
<a href="http://www.youtube.com/watch?v=mtwxRYD1A-s" target="_blank">http://www.youtube.com/watch?v=mtwxRYD1A-s</a>
19184
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 05:34:01 pm »Why will reaching 145 lbs allow you to eat massive amounts without gaining weight?
i just put on fat too easy at my current body fat %, if i was ridiculously low, it's actually alot harder for me to put on fat.
19185
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2010, 03:26:37 pm »
once im 145 or so i'd be able to eat massive amounts of food without gaining any weight, that's how it was growing up (16-24) or so, before i went through crazy bulk (lower activity, insane amounts of peanutbutter/bread/milk etc).
peace
ooooooowhaaaaaaaaaaaat?
??