Adarq.org

9-4-10
Session 2

dynamic warmup, sprint warmup

4 10 yard sprints, best was 1.62

C1- 4x3 pogos
C1- 4x3 dj's - felt heavy, like I was wearing a weighted vest or something, best was 26.5

~10 svj's and 3 step verts - svj 27", 3 step 30.5"

probably just some fatigue left over from session A.. max strength good, explosive strength bad, due to fatigue.

jump squat 95x5 100x5 100x5 100x5

REA squat 135x3 140x3 140x3 140x3

squat warmup 140x5 185x3 225x1 255x1

MSEM squat 290x2x4

lunge 205x3e 210x3e 215x3e - all pr's

core circuit x2



jumps weren't very good but everything with weights I added weight to.

vid: set 2 of jump squat, set 3 of rea, 255 warmup squat, msem both sets, set 3 of lunge, a muscle up attempt and negative which I did throughout workout.

<a href="http://www.youtube.com/watch?v=u5yf2vlnUqs" target="_blank">http://www.youtube.com/watch?v=u5yf2vlnUqs</a>

adarq: session 3, 1 or 2 days rest, rvj session + jump rope/squat complex, 1 day rest, vert

great vid.. very nice work man.. looked real powerful.

like i said on irc, work up on REA getting a bit more freefall until you're comfortable using that technique for the work sets.. remember stay tight/keep air in you, don't wanna be mush when you hit the bottom of that REA.. bottom for you should be half squat or a little higher, but you wanna see the feet come off the ground a bit.

vert should be better the rest of the week due to msem.. kill session 3!@$

pc

ahhh.. nice..

btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.

pc

nice

i had 5 dreams last night.. shit was insane.. by the time i got to logging i forgot the other two though, bleh!

teh dreams

diet coke: some girl at a restaurant gave me caffeine coke instead of diet and i was chewing her out for it and she cried.

bank robbery: i was witnessing a bank robbery, but a major FAIL one.. 5 guys repel from a helicopter into a bank, but can't unhook themselves from the ropes.. so they are struggling there until authorities arrive, a few get shot, a few flee in car, then they drive off a cliff by accident and die.

bball court: video taping myself at this really cool basketball court, surreal, doing jumps, could barely jump then got pissed and landed some nice jumps.

fuck forgot the other two

How long does it take for you to do 200 jump rope?

probably only like 2 minutes.. i can get 300-340 in 3 minutes.

peace mang

So this is some kind of inspirational for me I guess

really, it actually is... stay away from things that bug your knee, get in insane shape, progress very slowly with your training, and voila.

you are obsessed with a few things that could be really aggravating your knee, i've said many times, you have to let that addiction go.. i've seen some great jumps by you even in the face of this knee issue.

i know you can get healthy, just have to have fun with training, not do anything that aggravates, and focus on getting in shape/health as #1 priority.

peace

9/3/2010

bw = 156
soreness = not much
aches/injuries = right hip a little, left calf/shin a little

workout:
- nice sprint warmup on the way to the basketball court, at least 5 full speed ten's
- jumps & sprints: LR and RL dlrvj (2-step) x 5e, ~40 yard sprint, LR & RL dlrvj (2-step) x 5e, ~40 yard sprint, svj x 8, ~40 yard sprint, slrvj x 5 each leg (light)
- ~40-50 yard dash x 3
- 5 mile run, good pace but kept fighting cramps (damn philly cheese steaks and fries)
- C1: 135 lb squat x 1 (explosive, getting air)
- C1: jump rope x 200 fast
- C1-info: 8 rounds, ~1min rest between rounds
- bar-dips: 7
- chinups: 10
- glute bridges: 35
- calf raises: 5 x 25

word, good workout.. lost 10 lb of water weight HEH.

jumps were pretty good off two steps.. surprised.. getting really lean, i can see it.. going good.. running is becoming easier, only problem is cramps which are caused by diet.. any time i eat ALOT hours before running, i get lots of cramps, so far no debilitating ones which is surprising.. when i get a debilitating one i am completely wrecked and can't run, so i hope to avoid them, hate that shit.

went light on squat today, wanna alternate going light and heavy on singles.. i'm falling into a groove of training, real good one.. workouts are getting pretty nutty but i like it.. every day seems to be some form of:
- sprint warmup
- sprints and/or jumps
- distance run
- squat singles
- bodyweight upper
- bodyweight assistance lower

peace

hey man snap out of it, get back on track! the best thing to do in those situations of odd "negativity" is to at least just get in there and do some maintenance work, which it sounds like you did.. congrats on your recent PR's mang.

Also, considering my birthday is the 25th of this month, I thought I'd make some specific goals to keep me motivated.

Before tearing my deltoid, I was up to 170 lb. bench for two reps at the end of a heavy workout. I'd like to get up to 180 for the same reps.

I never did squats with really clean form. I'd like to do 1.5x bodyweight for at least one rep.

you're not too far from that man, especially on squat.

I want to be at 140lbs.+ so I don't look like such a scrawny 18 year old.

All of this, I want by my 18th birthday. A gift to myself you can call it. I'm sick of being skinny, I'm sick of looking disproportionate, and I'm sick of being mediocre during track season. On my 18th birthday, I don't want to be self-conscious about the way I look. I'll be proud of what I am, and if I don't reach my goals, I want to at least be able to say, "I may not be what I want to be, but I've worked hard enough to earn it."

I've always been underestimated considering how thin I look. I want people to think I'm strong and fast, and surprise them with even more than they expected. I leave you with my friend's favorite quote. "I do it because I can. I can because I want to. I want to because you said I couldn't"

4/3/2 will make you strong, but you won't put on a ton of mass using that method.. i mean, a 3-4x8 then 1-3x5 kind of rotation would be stimulus for alot more mass.. all successful hypertrophy protocols have considerable time under tension per set, usually in the 5-12 rep range. combine that with proper diet/enough protein and you have a great stimulus for putting on a ton of mass.

just remember, regardless of the time restrictions we place on ourselves to meet goals, those are simply mental and may or may not actually happen. the key is just working as hard as possible with as much consistency as possible, if that is done, the goals will be met, maybe not in the time frames we CREATE, but those goals will definitely be met.

i've set plenty of time restrictions on goals, they usually take a bit longer than these manifestations my mind create.. it seems more like a way to just push myself to the max to reach those goals, which i think is the same for most people.. so just have fun, train hard, and try not to have any lengthy down periods or unneeded set backs, and you will be fine.

get jacked mang!@$!@

it's funny though, you're trying to put on some serious mass, i'm trying to become a human toothpick i've been down your road though, i've gone from 142 to 180 to 165 during my 2 year vert journey.. getting to 180 had me eating a ton, 20 rep squatting 1x/week, and lifting with considerable volume on all of my upper/lower lifts.

peace man