Adarq.org

8/27/2010

bw = 160
soreness = none
aches/injuries = left hamstring tendon a little, back a bit tight, left calf tight sometimes..

workout:
- ~8 mile walk with very light ~30-40 yard "sprints" mixed in... about 20 of those sprints total.. very light though.
- weight before workout: 163, after: 157
- after protein shake/bananas/water: 162

tomorrow it's forecasted to rain, could ruin my dunk session, hope it doesn't rain :/

starting tomorrow i'm going to do dunk + sprint + cardio, sprint + cardio, sprint + power + strength, optional walk or repeat

^^ idea is to get more cardio in.. i need to drop bodyfat more than anything right now so i think i need a 2:1 ratio of cardio to strength, rather than the 1:1 which i've been doing.. this will allow me to squat more frequently too possibly..

peace

yo adarq on the bodyweight plan we doing this week, i dont wanna pay 10 bucks to go to the gym and only use the sl hyper extension bench. its a bit of a waste of $. can we replace sl hypers with something else? we were doing 4x10, 4x8, and 3x5 on a,b,and c for hypers.  check my learning journal for the full workout.

responded on teh irc's.

what does it mean to deadlift your bw on a rolling thunder?

2" handle deadlift..

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

<a href="http://www.youtube.com/watch?v=iarsmqA3dck" target="_blank">http://www.youtube.com/watch?v=iarsmqA3dck</a>

As most of you know, i'm a big fan of "singles training", that is, using high intensity singles (squat, bench, pullup) to achieve strength & power gains. I'm also a big fan of becoming extremely fit, which often times becomes neglected as performance trainees get addicted to the iron. This is a very nice complex that will allow you to improve conditioning/fitness/ankle-strength while still being fresh enough to perform high intensity lifts. It results in pretty much no soreness, which leaves you highly potentiated (stimulated) for the next few days.

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The "SQJR" Complex

To perform the complex:
- Squat single (70-95% 1RM)
- Walk over to jump rope
- Jump rope (100 - 350 turns)
- Rest: 1min or more

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A few example guidelines

To mimic a boxing style round, the complex would look like this: http://www.youtube.com/watch?v=Bp8t3u50biA
- C1: Squat single @ X % (85-95% 1RM)
- C1: Jump rope: 300-350 turns (around 3 minutes)
- C1-info: rest 1min after jump rope, repeat for 8-12 rounds

Focusing on extremely quick turnover: http://www.youtube.com/watch?v=Bp8t3u50biA#t=2m40s
- C1: Squat single @ X % (70-85% 1RM)
- C1: Jump rope: 100 turns (as ballistic as possible)
- C1-info: rest 1min after jump rope, repeat for 8-12 rounds

You can modify it to suit your needs/liking, but in general, you want to squat first (after a period of rest), then finish with the jump rope portion. Make sure to get some rest after each jump rope portion, 1 minute works fine from experience. For example, say we hit a 90% 1RM single, then do 300 turns, then rest 1 minute -> that becomes nearly 4 minutes of "rest" following the actual squat single, which is more than enough time for recovery. When performing this complex, you'll find that your power on the singles actually goes up after a few rounds

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Example Video

Sorry, had to film it at night with a spotlight.. Here's the entire session that I did that night, just so you get an idea of what a session could look like, from my journal:

8/26/2010

bw = 159
soreness = calfs a little, left calf moreso towards insertion
aches/injuries = not much, right shin a bit

workout:
- nice warmup, feeling a bit achy in calfs
- 10 yard sprints x 5
- 20 yard sprints x 2
- ~50 yard sprints x 1
- walking lunges @ 4 x 50tot
- neutral grip pullups: 15
- bar dips: 7
- C1: jump rope - 300 turns fast
- C1: half squat - 245 x 1
- C1-info: 8 rotations of that.. 245 was heavier at first then started flying up.. ill post vid tomorrow

^^^^^^^ that's 8 half squat singles at 1.55xBW done with decent speed

- C2: jump rope - very fast 100 turns
- C2: half squat - 225 x 1
- C2-info: 4 rotations
- GHR: 2 x 3 <-- f that.. lol

ridiculous workout....... strength was insane.. i probably can hit 265 next time i do the jump rope/squat complex, but i probably won't.. probably going to hit 225-235 for like 12+ sets (trying to get even more speed than before), then next time hit 265 for 8 complexes..

should be flying saturday night.. gonna keep it very light tomorrow.. i have insane cns/muscle activation right now after that workout..

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Stim/Peaking

Following a session like the one above, plan on being completely stim'd after only 1-2 days of rest.

peace

I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

what you say makes sense, but i personally would just rep out hamstrings on a ham-curl-MACHINE, keyword being machine.. I'd definitely utilize lower reps on a ghr bench/poor man's ghr etc, because it's closed chain.. i'd be a bit worried about open chain high intensity lifts to be honest.

if i had a hamstring curl machine i'd definitely use it though, more along the 4 x 8-12 rep range.

Even though hamstrings are 70% fast twitch, that doesn't mean that ~8 rep work would be any worse, 8 rep work is still within the anaerobic energy system timeframe.

peace man

HAHAHAHAHAAHAHAAHAHA, the end is EPIC

that's "cool" but not HOLY SHIT. come on now mang.