20746
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20747
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Gymnastics pics
« on: June 05, 2010, 03:51:09 am »
i don't think i'm alone when i say gymnasts have ridiculously impressive muscle.
20749
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Swimming on the dip bars
« on: June 05, 2010, 03:33:17 am »20750
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Strong kids
« on: June 05, 2010, 03:13:36 am »20751
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 05, 2010, 02:30:08 am »Chart of my bulking/strength training progress this spring.
Was 12 weeks : 5 - 1 unload - 2 - 1 REA - 2
Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.
Maxes are projected 1RM from calculators based on load/reps i was doing.
edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg
that graph is looking SOOOOOOO good right now.. good stuff man!
20752
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 05, 2010, 02:26:14 am »
4 June 2010
Weight@session : 203 , hilarious , stuffed with food & water though...
- "7 Days Vertical Jump Cure" routine without the glute excercises , glutes are allready dead from yesterday's BSS.
- My usual lower body stretch routine
you should try out for SUMO !
20753
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 05, 2010, 02:23:45 am »it was quite some time ago, i'd tot it all but gone away. but its a weak spot for sure, that area kinda aches first or acts up first whenever the weightages gets serious and i get really challenged.
hmm... so whats its gonna be like next week andrew?
i'm gonna write it up tomorrow & post it in here, will be very similar to what we did already.. we have to be careful though of your back, so you'll have to use your judgment on that, we can't have it getting hurt just to obtain some PR's.
how you feeling otherwise? good/bad/explosive/same?
20754
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 05, 2010, 02:19:37 am »
6/4/2010
bw 159
i'm going to try and drink alot less milk for the next few weeks, see how it effects me.. i just have too much mucous buildup lately i hate it.
legs felt good today.. im going to keep my workouts short for the next few weeks also, without milk and my current diet, i just can't be doing long workouts.. i mean i ate so minimalistic today, but lots of veggies and a burger, i actually felt real good eating like this.. i actually took pics of the meal which reminds me i have to go grab that off the cam.
workout tonight was pretty good, felt strong, was very short.
workout:
- sprints worked up to a few max ~60 yard sprints.. 7 workups, 3 work sets
- 1 ~200 yard sprint
- 5 backpedal sprints of about 20 yards
- 12 neutral grip pullups
- 15 dips on bars <-- GOOD SHIT
- supine hamstring iso: until legs died
- squat iso: until legs died
- single leg standing "sprint iso": only 30s each, hip flexors were numb
- pushup iso: until chest died
done!
bw 159
i'm going to try and drink alot less milk for the next few weeks, see how it effects me.. i just have too much mucous buildup lately i hate it.
legs felt good today.. im going to keep my workouts short for the next few weeks also, without milk and my current diet, i just can't be doing long workouts.. i mean i ate so minimalistic today, but lots of veggies and a burger, i actually felt real good eating like this.. i actually took pics of the meal which reminds me i have to go grab that off the cam.
workout tonight was pretty good, felt strong, was very short.
workout:
- sprints worked up to a few max ~60 yard sprints.. 7 workups, 3 work sets
- 1 ~200 yard sprint
- 5 backpedal sprints of about 20 yards
- 12 neutral grip pullups
- 15 dips on bars <-- GOOD SHIT
- supine hamstring iso: until legs died
- squat iso: until legs died
- single leg standing "sprint iso": only 30s each, hip flexors were numb
- pushup iso: until chest died
done!
20755
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2010, 09:39:00 pm »Hey darq, im gonna start foamrolling my IT again (havnt in like 3 months), i found an old piece of pvc pipe with 3.5" diametre. would this suffice? im using now so........i cut it to about 23" long and just gonna keep foamrolling that left IT Band today.............
ya that would work very good.. gonna be painful !
20756
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2010, 06:43:07 pm »Man, Adam is getting up really well too! Nice jump picture with the head-to-net from you, too!
thanks man! he's real happy about that jump, definite PR for him.
20757
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 04, 2010, 02:56:56 pm »it was a weak spot in my back. hurt it abit in the first months of squatting. lost balance and fell back with the bar on my back. didnt put in the safety bars, and was pinned under for a good 5 secs.
damn wtf!!!!!!! hopefully you didn't damage anything serious.
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thought i'd recovered fully, but apparently not. what can i do to strengthen it back up to par?
those prone cobra/supermans + core work should be helping it.. possibly some high rep back extensions but im not really sure of your issue.. increasing blood flow (with back extensions) definitely helps.. the superman/cobras are going to target the very tiny erector spinae muscles so, those are great too, especially supermans because it causes some rotation of the spine, strengthens that up.
20758
Pics, Videos, & Links / Re: some dunk attempt, rvjs, and a few threes
« on: June 04, 2010, 02:12:48 pm »na PR is only 10 4.5 http://www.youtube.com/watch?v=qzbxFkPY930
ahhhhh! nice you got like 10'4 with the ball in your hand dunking in these vids.. 10'8 like that would be a nice slam.
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pretty sure i can get the top of my wrist soon, which would be like 10 8 ...after FIF i plan to test on a vertec and hopefully get 10 10 thad be nasty..hopefully 11 by the end of the summer that be crazy
hope you get it
20759
Basketball / Re: BOSTON CELTICS vs LA LAKERS
« on: June 04, 2010, 02:11:58 pm »LAKERS BOSTON 1-0
bad game for boston but they still were hanging in close until the end, good sign.
20760
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2010, 05:15:25 am »
did some isos in the house.. was supposed to do upper etc and some sprints but...........
someone wrecked theverticalsummit.com so my night got pretty f'd up.
double leg supine hamstring iso: man like 3 minutes wtf, was there until my legs were on fire, best i ever did it
half squat iso: like 3-4 minutes too, loveed it
calf iso: 5 minutes, burnin
pushup iso: like < 1 minute haha
ok so i did two sets of all that, first set of each was gr8, second sucked.
peace
someone wrecked theverticalsummit.com so my night got pretty f'd up.
double leg supine hamstring iso: man like 3 minutes wtf, was there until my legs were on fire, best i ever did it
half squat iso: like 3-4 minutes too, loveed it
calf iso: 5 minutes, burnin
pushup iso: like < 1 minute haha
ok so i did two sets of all that, first set of each was gr8, second sucked.
peace