Adarq.org

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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11 September 2010

PHASE 1 - Cycle 1 - Stim Workout

Bodyweight@session : forgot to check!
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...

MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts!  

SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises  

nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.

Quote from: adarqui on September 10, 2010, 09:09:06 pm

     

You're so high i can't even say how much it is , hand is no longer reference , i gotta see where your elbow is.
It looks like ~6'' below wrist so ~14'' above , 38-ish ??
Maybe even more , i dont know... doesn't matter too!
Sick man , more to come , go get that head at rim!!!

thanks man.. ya im not sure to be honest.. got a vertec now though, which will give me some nice numbers on non-lob jumps

built it at ADAM'S HOUSE, adam from tvs.. man o man can't wait to use it.. not like im going to be using it every time or naything, but it's very portable


peace

Dunks are sick man! Absolutely beastin

thanks man!! now if only i could beast on dips/ghr like you lol..

I just got one about ovulation

the ads are tailored to your browsing preferences.. lukasvv, u got sum ting to tell us?????????

dunk session went great, but workout #2 went even better....

9/10/2010

bw = 156
soreness = none really
aches/injuries = shins very slightly

overall felt pretty good

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workout #1: dunk session
- went really good, check vid/pics above ^^^^
- didnt even warmup, just right off the bat jump around 30 as a test jump on the covered outdoor court, but then moved it outside because it was too packed.. knew i'd be flying i felt so good.


workout #2: 'cardio'
- 8 mile walk with interval sprints/runs mixed in
- THIS WAS THE LIGHTEST, MOST 'BOUNCE' I'VE EVER FELT IN MY LIFE... i literally was floating on every foot strike.. my foot strikes were so quiet.
- did four .5/.75 mile runs on mid foot, felt very fast.. quads/calfs finally deadened up towards the end of the walk
- had some nasty single leg jumps from the street onto the sidewalk (over like 5+ foot of elevated grass etc) lool.. just springing


looking real lean, happy.. gotta get leaner tho.

didn't squat or anything.. first time not squatting in a while, i've squatted probably near 3 weeks in a row.. decided a nice one day break would be good.. going heavy tomorrow

i think those high volume relaxed "asskickjumps" have brought on this springy feeling.. i mean they made my shins feel pretty wrecked but with enough stretching i helped get that issue reduced bigtime, so seems my calfs/quads are really getting hammered hard.

peace

So that's going to make money? I want to know to click every now and then on the ads.

well ya adsense gives me money if people click them, though i'd never go out and tell people to click them (you're not allowed to do that).. i'm actually glad i put adsense on here because i've seen some pretty cool ads, for movies, food coupon sites, and some other weird stuff.. lol

peace man

Quote from: psolo27 on September 10, 2010, 09:15:14 pm

plethora lol......bobby did 11 sets (X3) of box squats at 225 tonight, u did a ton of stuff too

In shower after workout I touched my toes for the first time....finally getting some decent flexibility.
atg squats=more flexible I guess LOL

LOL

i picture things when i read them, just how my mind works, not good bro!!@##

Quote from: adarqui on September 09, 2010, 09:42:52 pm

100kg high bar looks fine though after re-watching it, except for when you fatigue and you see your heels leave the ground abit, ie, shifting alot towards the knees.. on your non fatigued reps it looks fine though.

pc

The ground is leaned forward a bit on the high bar squat... so the toes are lower than the heels... it's like I have the heels elevated

hah nice..