20101
News, Announcements, & Suggestions / Re: TVS problem...
« on: July 21, 2010, 04:21:16 pm »Works now, probably a glitch of some kind.
what was up with it?
peace
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what was up with it?
peace
20102
Strength, Power, Reactivity, & Speed Discussion / Re: Basketball palming
« on: July 21, 2010, 04:19:57 pm »what set/rep/rest/frequency would u use for plate pinching.
grip training is a bit different than most of the body, considering there are so many muscles in there.. frequency can actually be pretty high.. folks like us though shouldn't go too high frequency on there though, that's good for the farm boys, but not basketball types, as you can get elbow/knuckle/hand tendonitis pretty easily if you're going intense.
if you're just doing pinch workouts, keep it to like 2x/week.. just spend 15-20 minutes mucking around, that's my best advice.. don't try and sets/reps it from the start because the hand/forearm/fingers just have so many muscles, they recover fast.. so just spend 15-20 minutes doing:
- holds
- reps
- etc
it's not an exact science with grip, it's more of a fun thing.. for example, mechanics / people in manual labour can have some pretty impressive grips, they just put in work every day using their hands.. diehard grip trainees alternate between pinch sessions, crush sessions, and support sessions/levering/nail bending.. they do all kinds of crazy shit, it's insane..
so seriously, just have fun with grip training and stop if you feel any weird tingling in the elbow.
here's some impressive stuff:
plate hub lift, 77 lb:
ironmind red nail bend: it takes ilke 400+ lb of force to bend it
CoC #4 close: this takes like 350 lb force to close in one hand
(one hand) rolling thunder deadlift, 2" thick handle, 300 lb:
sledge hammer levering, 16 lb:
6 tens pinched:
2 45's pinched:
finger pullups:
all of that stuff is FREAK shit, some might look easy, but really, all of that is freak level strength, every vid..
20103
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 21, 2010, 03:24:30 pm »hey adarq, lets get started on the GPP thing!
6 weeks? 8 weeks?
alright let's do it.. ill post up the initial workout split in a bit.. how often can you hit the gym, 2-3x/week right?
peace
20104
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 21, 2010, 03:22:47 pm »
forgot to log this yesterday!
7/20/2010
BW = 162
soreness = glutes/hams
aches/injuries = left heel a bit, knot in my right upper back
workout:
- 3-4 miles of interval sprints, 10-20 yarders.. felt real good on acceleration for most of them.. was toast at the end
- .73 mile jog home in 4:50, couldn't push myself, bitchmode, legs dead
- pushups on handles + rear delt/upper back work
stupid knot in my back bleh!
peace
7/20/2010
BW = 162
soreness = glutes/hams
aches/injuries = left heel a bit, knot in my right upper back
workout:
- 3-4 miles of interval sprints, 10-20 yarders.. felt real good on acceleration for most of them.. was toast at the end
- .73 mile jog home in 4:50, couldn't push myself, bitchmode, legs dead
- pushups on handles + rear delt/upper back work
stupid knot in my back bleh!
peace
20105
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 21, 2010, 01:15:27 am »Haha, I'll keep the videos the same, but I'll probably be getting a better camera soon. The pictures will all be in the same place around the same time of day, so in a few months I'll try to make a morph video.
My deltoid tear was actually pretty serious, I didn't do any lifting at all for a couple months after and the first few weeks I even stopped sprinting because even running made it hurt. Right now it's actually recovered quite well, inclined bench Monday wasn't at all painful like other times when I had attempted.
damn man.. ya sounds like it was pretty bad.. i tore my calf once really bad, split the gastroc right down the middle.. someone knee'd my as i was sprinting in a basketball game, like some crazy freak accident.. i couldn't walk for 2 months. NBA League Pass saved my life while I relaxed on the couch every night
Quote
My kcal intake is over 4,000 right now, and I'll be upping that next week. (something like 4700)
I'll definitely do those short sprint starts, my start needs some help, especially for the 110m hurdles. Top speed needs to come sooner.
I'm pretty interested in seeing my progress as well, haha. I seem serious now, I used to think I was serious but my kcal intake was never high enough and my weight training wasn't really organized, so I never really got anywhere. This time it'll be much different.
strong words! this will be a good journal.
peace
20106
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 21, 2010, 12:57:37 am »
the picture a day thing is really cool man.. try to make it similar lighting/position for the future video, those are always fun to watch.
how badly did you tear your deltoid ? my only advice on that is to just listen to your body, a big bench is nice but re-injuring the deltoid definitely isn't, especially since you can't even squat if you tear it.. so just back off when you see any signs that you need to.
as for HIIT, it'll be fine as long as your kcal intake isn't low, which it doesn't seem like it will be.. so that's good.. definitely have to get those sprints in.. i would also, beyond hit, work on 10 yard sprints from 2,3,and 4 point stances, maximally.. these aren't draining but IMO the more work you can get in with these, the better that start out of blocks will become.. it takes alot of practice to generate all of that force out of the blocks, it's definitely a trainable quality that improves by practicing the movement.
very interested to see your progress man, you definitely seem serious!
peace
how badly did you tear your deltoid ? my only advice on that is to just listen to your body, a big bench is nice but re-injuring the deltoid definitely isn't, especially since you can't even squat if you tear it.. so just back off when you see any signs that you need to.
as for HIIT, it'll be fine as long as your kcal intake isn't low, which it doesn't seem like it will be.. so that's good.. definitely have to get those sprints in.. i would also, beyond hit, work on 10 yard sprints from 2,3,and 4 point stances, maximally.. these aren't draining but IMO the more work you can get in with these, the better that start out of blocks will become.. it takes alot of practice to generate all of that force out of the blocks, it's definitely a trainable quality that improves by practicing the movement.
very interested to see your progress man, you definitely seem serious!
peace
20107
Introduce Yourself / Re: Hurdles. :D
« on: July 20, 2010, 11:34:42 pm »I'm Omar (I go by Zetz online) I'm a high school hurdler. I just started a program called Scrawny to Brawny so I can bulk up before my last high school track season. I'm hoping to hear from other people with my same interests and I'm here to get help in that. Feel free to check out my youtube channel. (not much there, but it's a start)
http://www.youtube.com/user/TheZetz
hey man, welcome to the forum.. what are your current strength levels like and bodyweight? getting stronger is really going to help you get out of the blocks faster, from the video i saw.. the jump over the music stand was pimpin`.
have you taken measurements etc? i'd recommend doing that.. it's always great to have a legit before & after comparison (measurements and strength levels).
peace
20108
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2010, 09:18:44 pm »
in one week, .5" gain on vmo/quad!! a little bit (.25") on thigh..
niceee
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/measurements/msg9481/#msg9481
niceee
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/measurements/msg9481/#msg9481
20109
Pics, Videos, & Links / Re: beast
« on: July 20, 2010, 09:14:52 pm »Five-hundred-eighty pound clean and jerk. And it doesn't even look like he's trying that hard. Enjoy.<a href="http://www.youtube.com/watch?v=Mi6kfdwNDKw" target="_blank">http://www.youtube.com/watch?v=Mi6kfdwNDKw</a>
too bad he got into that car accident.. blah!
20110
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2010, 09:13:51 pm »Ya that would be crazy to do 800 lunges with weight. 800 lunges bodyweight is damn impressive though, couldn't imagine doing that.
thanks man.. ya i guess the next step from here is to gradually add small bits of weight overtime until i can handle some impressive poundages for 400 each leg.. would need a good weighted vest by then..
it's kind of a "milo" approach, if you're familiar with ironmind/milo and his cow or whatever he lifted..
peace
20111
Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 20, 2010, 07:54:22 pm »TMuscle is so deeply full of shit that I basically assume anything on there is wrong. HFCS is totally fine in moderation. If all your carbs come from HFCS, that's one thing. But as an ingredient in a PWO shake, or every once in a while in some ice cream or cake or whatever, it's not a big deal. The point is that metabolically, it's just sugar. There's nothing especially bad about it except for how pervasive it is.
Yeah there maybe a few shit articles on t muscle but I think Dr. John Berardi knows what he is talking about as well as Dr. Lonnie Lowery.
http://www.johnberardi.com/about/jb.htm
http://staleytraining.com/articles/lonnie-lowery/1-lonnie-lowery-articles.htm
I would stay clear of it in a PWO ingredient as well, but that's just me as i would like to have the best physique i can possibly achieve and wouldn't want anything to screw that up. Of course having cake and ice cream or whatever once in a while, if your diet is strict most of the time, aint going to hurt.
cake = FAIL
ice cream = WIN
ice cream still has a good amount of protein in it usually
20112
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2010, 07:46:42 pm »802 lunges. Are you fucking kidding me. Damn man. You mad!
i'm going to add weight next time.. 10 lb plate in my backpack @ 400 each leg..
Of course you are
You must have the tightest ass in all of Florida.
IM BECOMING A BUSHMAN'S BUTTOCKS.
20113
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: July 20, 2010, 07:42:17 pm »
ok so, briefly, im at my house with a gatlin gun (huge machine gun), and cops are surrounding my house.. so i started offing them like terminator, then i take off on foot, in a battle with them for miles.. until i reach some parking garage.. and im running out of ammo.. then i just wake up.
was pretty crazy though.
was pretty crazy though.
20114
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 20, 2010, 07:19:30 pm »
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE
20 July 2010
Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT
PEAK BLOCK , Workout 'A'
FINAL WORKOUT OF THE SEASON
Depth Jumps : skipped once again because of yesterday's dunk session.
SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264
CALVE RAISES:
3x12@374
Rest between sets = 1'
i tell you what, that hip pain never completely disappears once you really get it, for example like i had it for 1+ months at a very debilitating level.. i mean just the other day it was bugging me while i was jogging.. it doesn't linger around as much since im not squatting heavy + deep, but it does rear its ugly head once in a while and scares the shit out of you.. there's something about hip pain that just scares the fuck out of me, feels so arthritic.
nice workout tho mang, just don't aggravate those hip sockets !
peace man
20115
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2010, 07:07:42 pm »802 lunges. Are you fucking kidding me. Damn man. You mad!
i'm going to add weight next time.. 10 lb plate in my backpack @ 400 each leg..
How long do the lunges take? What is the primary purpose of them?
they make my legs feel bionic.. each lunge stretches out the glutes, hamstrings, quads, calfs/plantar-foot, hip flexors, etc.. so thats basically 800 stretches + strengthening.. i also go deep on each so im really focusing mostly on the glutes.. im trying to make my glutes RIDICULOUSLY strong, which i've come to realize these lunges are really doing that.. when i do lunges in such a high volume, the next few days i have so much glute/hamstring/quads tonus its amazing.. even if im sore my acceleration on sprints is crazy.. another thing they target, is conditioning/lactic acid tolerance.. heart rate is up pretty high during the session and there's alot of lactic acid going off and on throughout... my legs have also gotten bigger (glutes/quads/thigh) since doing this many lunges, i can literally feel my legs growing.. it's just a really intense stimulus, that many lunges in a very deep position.
since doing them my SLRVJ's (left and right leg) have also gotten so much stronger, without me even focusing on them..
i need to drop a vid soon of how i do them because i land pretty deep on the ball of my foot or midfoot, in a long lunge..
my legs feel much more powerful since ive been doing these long walking lunge sessions..
peace
edit: it takes about 3-4 minutes per 100 i'd guess (takes me a song length or a little more to get 100 usually), then 1 minute or so rest in between..
i first time i did like 100-200, i was sore for 7 days.. now i do 400 each leg and im only sore for about one day.. meaning my preparedness/work capacity is through the roof.. ithink the goal would be to have only one day soreness (doing 400 each leg) or so using 20-40 lb in my backpack/weighted vest.. that would be some beast strength/work capacity.