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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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17 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~196  Nah , fake BW , too much water & food in and not much out today!
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none

SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.

BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season , 

LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110

SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )

Andrew said the entire datacenter had a power outage...

Darqman in a few days............

Quote from: adarqui on September 16, 2010, 05:22:55 pm

Quote from: steven-miller on September 16, 2010, 05:43:24 am

Quote from: adarqui on September 16, 2010, 04:56:49 am

Quote from: BMully on September 13, 2010, 10:51:24 pm

his vertical has got to be high no matter what his weight is

i asked a while back, brozknoz guy said it was measured at 30.

I think 30 is not all that bad for a guy that probably never jumps, but I would have expected a little higher VJ still. Shane Hamman for example has been reported to have had a VJ PR of 36", really good in and on itself, but also at a bodyweight of much over 300 lbs. He was also witnessed to do 5 back flips in the OTC right after a heavy single with 804 lbs...

i want to liposuction shane hamman, roid him up so he maintains mass ez, then have him do VJ's for a few months.

Haha, that's a good one! I think his VJ would be really scary!

Quote from: adarqui on September 16, 2010, 05:12:16 am

Quote from: ARowe on September 16, 2010, 01:19:53 am

9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.

one of those trademark Arowe horrible-as-fuck workouts out of nowhere. I forget, don't you rebound well out of those? I remember you had some very similar to that, say, being able to rep out 245 x 5 then one day not even hitting it for 1, then a few days later you jumped pretty good/were pretty strong? I kind of remember that happening a few times.. could be wrong though.. ??

peace man

Yea it has happened a few times. It's pretty much always a one time thing though, next workout is back to normal. I might have pr'd after these bad sessions too. Should I do session 1 again or just move on to session 2?

Quote from: adarqui on September 16, 2010, 04:56:49 am

Quote from: BMully on September 13, 2010, 10:51:24 pm

his vertical has got to be high no matter what his weight is

i asked a while back, brozknoz guy said it was measured at 30.

Did he ever say what the linebacker jumped?  I have seen about 100 people ask but never seen an answer.