Adarq.org

^^^
Enlightening!!!
I never imagined that having a 150 to 200kg snatch and a 1000lbs squat would make you jump high!
Neither that dynamic warmup and recovery methods prevent injuries.
Also, loose muscles with bigger ROM operate better that tight ones with shorter ROM, damn!
Oh and plyos help you improve the SSC? Apocalypse!!!

Not targeting the article here. I don't disagree with anything in it ( unless maybe the plyos in a sandpit but ANYWAY! ).
I just don't get how a guy that is 6-7 years in vert training feels the need to post this ultra-base-level knowledge.

i've been thinking about expressing training in the form of algebraic data types and such lately.. redoing the forum/adding some sick features is still a dream of mine. will i ever do it? who knows

if/when I ever do that.. it's going to be a serious bich entering old workouts into the system.. I mean we'd do it for anyone still journaling/big journals.. but it would definitely be worth it, the kind of analytics we'd see from it. then we'd wish we had it all along. ;/

pc!

Sick!
The 'easy' part would be to set the forum in a way that all exercises are logged and understood, then write an AI code that statistically analyzes them and evaluates them. That 'easy' part is damn hard already.
The hard part would be to set a neural network. Initially/inevitably  supervised but hopefully/ideally unsupervised in the end. It would learn from them, assisted from the previous AI quality evaluation, and it would optimize and propose how to go on, on a personal level being the perfect coach but also on a wider level taking S&C to new paths.
And then i woke up.

You working with that now?

We should make an app.

Source code backbone up since 2010

http://www.adarq.org/strength-power-reactivity-speed-discussion/advanced-theory-programming-of-the-human-organism/

24 July 2015

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

TODDDAY METHOD JUMPS:
SVJ :  max 27'' , ties season best, ties post injury  , repeatable! 
Dropstep : max 30''
1-step DLRVJ : max 31'' , ties season best , repeatable! 
2-steps DLRVJ : max 31'' , ties season best, repeatable! 
3-steps DLRVJ : max 31,5'' , SEASON BEST, ties post injury   
-31,5'' for me is 10'6,5'' , touching rim with the soft base of palm. Got it twice. Damn it feels so good!!!
        

I feel much better with halves than full squats. But i am not a good jumper, lol. Full squat has never felt comfortable for me. Too long legs, too short torso, i feel i have to descent forever, and when i reach down i feel that everything is at a wrong/abnormal angle&place. But I still do my best, gotta keep those VMOs involved.
Also, FWIW, i feel no stress at all at the knee area with halves, all the muscular stress is at the outter quads ( and no VMO ) , all the joint stress is at the hip joint.
But then again, i feel no stress at all at the knees whatever i do. They are bionic. I can still go do ME jump sessions on concrete and never feel a thing. Cross your fingers though, just in case

21 July 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 8m:50s
Average speed : ~10.9 kmh
Pace : ~5m:31s / km
-Was extremely hot. Hottest day of the summer so far. Also haven't run a fast mile for over a month.
However got my 3d fastest time ever, only 20s shy of PR. Very nice!!!

TODDDAY METHOD JUMPS:
SVJ :  max 26''
Dropstep : max 30''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 30''
3-steps DLRVJ : max 30,5'' , ties season best, 3-steps RVJ season 
-I was not supposed to move out to even 2 steps, but although the max height was not improving, the feeling was.
And i was right, 3-steps felt the most powerful and got the highest jump too.
Awesome considering i haven't jumped for 2 weeks.

20 July 2015

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : left lower back pull?

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #50, ( Week #20)

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
1@65kg , ties 
-Back didn't bug. Had the 'bad' bar ( bended from weights, not good for cleans ). Still tied PR, great.

RDL:
8@90kg
7@95kg ( -1 reps )
6@100kg ( -1 reps )
-Back didn't bug but was feeling cautious/afraid.

BENCH PRESS:
10@20kg
10@30kg
10@40kg
8@50kg
3@60kg
13@40kg
-Have been reviewing my form and many BP form articles lately and decided to reset myself.
Significant load decrease, but also significant form improvement feeling. Was really bench pressing now.

DEAD HANG PULLUPS:
6@BW ( -2 reps )
5@BW ( -1 rep )
5@BW
Lat-Pulldown:
10@150lbs
10@150lbs
-Back really bugged at those, had to cancel third pullup set and replace with lat pulldowns.

STANDING PAUSED CALF RAISE MACHINE:
10@BW+40kg
8@BW+50kg
8@BW+60kg
8@BW+70kg
5@BW+8kg
-Chanced tempo from 1:0:1 to 1:1:5. Dunno why, got tired of 3x30.
Back bugged here too on the last heavier sets. Compromised performance.

So i managed to pull/strain my left lower back this morning by... sneezing!!! Being an old fragile fart sucks bigtime!!!    
Trained through it keeping it safe. Went fine considering.

18 July 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #49( Week #19)

HANG POWER CLEAN
Was sort on time , skipped.

HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@75kg
3@90kg ( +1 rep )
MEBM : 20@60kg , no pause
-Happy with the 90kg triple and the overall paused performance. MEBM is brutal.

SEATED NEUTRAL GRIP DB OHP
10@18kg each hand
10@18kg each hand
9@18kg each hand ( -1 rep )
8@18kg each hand ( -2 reps )
-Small regress here. Shorter breaks/deeper ROM/slower pace is the reason.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
20 each hand @ 26kg
-26kg dropset got easy, should have done heavier.

SEATED PAUSED CALF RAISE:
STANDING SL PAUSED CALF RAISE:
15 each leg @ BW
15 each leg @ BW
15 each leg @ BW
-Strong.