20746
Injury, Prehab, & Rehab talk for the brittlebros / Re: Runner's Knee thread
« on: June 06, 2010, 04:11:53 pm »
nice self diagnosis, hope you get that issue solved soon :/
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20747
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 06, 2010, 03:41:36 pm »sick graphs man
thanx man!
6 June 2010
Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim
-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.
1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33''
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.
wow! 1-step lead 32.5, possible 33 = no joke.
20748
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2010, 03:37:47 pm »Fucking flying..
thanks man.. im always on moznet now btw.
20749
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 06, 2010, 05:00:55 am »
hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..
tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..
for example, we want something like this, as an example:
week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3
every 2nd week its bumping up as we transition entirely into explosive phase.
ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:
week 1: power emphasis
week 2: power + strength maintenance
week 3: power emphasis
week 4: power + strength maintenance
week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3
- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH
Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5
- CORE
- LIGHT STRETCH
Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 5x3
- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session, workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets
- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF
- CORE
- LIGHT STRETCH
Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5
- CORE
- LIGHT STRETCH
Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH
Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3
- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3 : 3 sets @ 70kg
- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH
Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"
- CORE
- LIGHT STRETCH
Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 5x3 : 5 sets of 3 with 65 kg
- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
week 4:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session, workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets
- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF
- CORE
- LIGHT STRETCH
Week 4: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5
- CORE
- LIGHT STRETCH
Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH
Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3
- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.
tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..
for example, we want something like this, as an example:
week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3
every 2nd week its bumping up as we transition entirely into explosive phase.
ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:
week 1: power emphasis
week 2: power + strength maintenance
week 3: power emphasis
week 4: power + strength maintenance
week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3
- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH
Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5
- CORE
- LIGHT STRETCH
Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 5x3
- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session, workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets
- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF
- CORE
- LIGHT STRETCH
Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5
- CORE
- LIGHT STRETCH
Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH
Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3
- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3 : 3 sets @ 70kg
- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH
Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"
- CORE
- LIGHT STRETCH
Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 5x3 : 5 sets of 3 with 65 kg
- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
week 4:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session, workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)
Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets
- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF
- CORE
- LIGHT STRETCH
Week 4: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5
- CORE
- LIGHT STRETCH
Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH
Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10
- REA squat: 3x3
- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM
- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF
- CORE
- LIGHT STRETCH
ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.
20750
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2010, 04:37:57 am »
ok so, pictures above are from dunk session tonight, but here's the workouts etc..
06/05/2010
hamstring tendon injury bugging me a little, rearing its ugly head. it's from the hamstring isos, have to be careful.
158 today.. ate real good, so clean/light.. 2 days in a row.. another stir fry + hamburger too.. i feel REALLY good eating like this.
it rained hard, so it set back my workout for tonight.. i was hoping the courts were dry and luckily they were! i felt so explosive tonight.
workout #1: dunks
- got to court around 8:45pm, warmed up light until about 9, finished around 9:50pm
- did some drop step jumps, got up real good, knew i'd be jumping well
- did about 15 dunk attempts total, with about 35-40 lob attempts............ meaning, my lobs sucked.. but here's why: i've been doing lobs in the day, so it's hot as hell out, and my ball bounces real well.. but at night, it was alot cooler, and i could barely get the bounce to get above rim level.. so that really sucked.. would have landed some very nice dunks for sure, stupid lobs.. have to pump up the ball more for next session.
workout #2: around 1am
- nice warmup
- 4 workup sprints
- 2 x ~60-70 yard max sprints , felt alot more explosive on sprints tonight
- 1 x ~200 yard sprint
- HIP FLEXORS DEAD
- chinups, glutes/core locked + legs straight, BW x 15
- deep pushups on handles, glutes/core locked, BW x 25
- some "neutral grip lever attempts", actually could lever up somewhat good, but couldnt hold that position x 5
- some weird dip stuff on bars, another sort of lever thing x 5
- l-sit on dip bars x 5s (HIP FLEXORS TOAST)
- half squat iso, forward lean, 3 minutes, legs completely numb.. i was doing stopwatch double click while doing the iso, got 0.07, 0.08, multiple 0.09/0.10's, was pretty ridiculous.. legs were completely numb i just gave out mentally at 3 minutes
- calf raise iso, about 75% plantar flexion, glutes/core locked, 5 minutes, much easier than last time.
- pushups iso, deep, glutes/core locked, 45s (lol sad)
- prone glute: 35 each leg, hip flexors were so dead that it effected my ability to do these
first dunk miss is whack, 2nd/3rd are nice.
<a href="http://www.youtube.com/watch?v=awedZUHkb3o" target="_blank">http://www.youtube.com/watch?v=awedZUHkb3o</a>
so all in all great training day..!!!!!!!!!
uploading a vid of a few dunk misses, the 2nd and 3rd are real nice.
peace
06/05/2010
hamstring tendon injury bugging me a little, rearing its ugly head. it's from the hamstring isos, have to be careful.
158 today.. ate real good, so clean/light.. 2 days in a row.. another stir fry + hamburger too.. i feel REALLY good eating like this.
it rained hard, so it set back my workout for tonight.. i was hoping the courts were dry and luckily they were! i felt so explosive tonight.
workout #1: dunks
- got to court around 8:45pm, warmed up light until about 9, finished around 9:50pm
- did some drop step jumps, got up real good, knew i'd be jumping well
- did about 15 dunk attempts total, with about 35-40 lob attempts............ meaning, my lobs sucked.. but here's why: i've been doing lobs in the day, so it's hot as hell out, and my ball bounces real well.. but at night, it was alot cooler, and i could barely get the bounce to get above rim level.. so that really sucked.. would have landed some very nice dunks for sure, stupid lobs.. have to pump up the ball more for next session.
workout #2: around 1am
- nice warmup
- 4 workup sprints
- 2 x ~60-70 yard max sprints , felt alot more explosive on sprints tonight
- 1 x ~200 yard sprint
- HIP FLEXORS DEAD
- chinups, glutes/core locked + legs straight, BW x 15
- deep pushups on handles, glutes/core locked, BW x 25
- some "neutral grip lever attempts", actually could lever up somewhat good, but couldnt hold that position x 5
- some weird dip stuff on bars, another sort of lever thing x 5
- l-sit on dip bars x 5s (HIP FLEXORS TOAST)
- half squat iso, forward lean, 3 minutes, legs completely numb.. i was doing stopwatch double click while doing the iso, got 0.07, 0.08, multiple 0.09/0.10's, was pretty ridiculous.. legs were completely numb i just gave out mentally at 3 minutes
- calf raise iso, about 75% plantar flexion, glutes/core locked, 5 minutes, much easier than last time.
- pushups iso, deep, glutes/core locked, 45s (lol sad)
- prone glute: 35 each leg, hip flexors were so dead that it effected my ability to do these
first dunk miss is whack, 2nd/3rd are nice.
so all in all great training day..!!!!!!!!!
uploading a vid of a few dunk misses, the 2nd and 3rd are real nice.
peace
20751
Pics, Videos, & Links / Re: single leg 3-way step
« on: June 06, 2010, 04:26:12 am »
ya man i don't understand that vid.. i mean the ROM/intensity etc is not even on rehab level.
lol @ mattyg.. ya man, we need 500fps camera to really analyze it.
lol @ mattyg.. ya man, we need 500fps camera to really analyze it.
20752
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2010, 03:30:52 am »
some pics from today, ill fill in journal in a bit:
(one of these is a double hand rim grab overlay from 1 step lead in or whatever, dno which one yet)
(used my mini tripod, too much people at the court on the other end)
(one of these is a double hand rim grab overlay from 1 step lead in or whatever, dno which one yet)
(used my mini tripod, too much people at the court on the other end)
20753
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: June 05, 2010, 08:32:31 pm »
20754
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: June 05, 2010, 08:31:59 pm »
20755
Nutrition & Supplementation / The AMAZING Food Picture Thread
« on: June 05, 2010, 08:27:29 pm »
i'll shrink pics etc if they are too big.. post really good pics of food, stuff that will make you hungry as hell just looking at it.
it's hard to find these pics, these are what someone is pasting me, i'll search later:
it's hard to find these pics, these are what someone is pasting me, i'll search later:
20756
K1, Muay Thai, Kickboxing / Re: Great muay thai training session video
« on: June 05, 2010, 06:47:06 pm »Sad that you can't find gyms like that in North America.
ya man, it really does.. all of these mcdojo's everywhere.. most people aren't diehard enough to train at places like this, but you'd still get people flying in from all over to train there, real fighters etc.
real boxing gyms don't even exist in south florida anymore it's insane :/
20757
Pics, Videos, & Links / single leg 3-way step
« on: June 05, 2010, 05:37:58 pm »
very intense exercise, warning this is only for advanced athletes.
<a href="http://www.youtube.com/watch?v=-THzlATVUOE" target="_blank">http://www.youtube.com/watch?v=-THzlATVUOE</a>
20758
K1, Muay Thai, Kickboxing / Great muay thai training session video
« on: June 05, 2010, 04:47:01 pm »
god this guy's knees/clinch are so nice:
<a href="http://www.youtube.com/watch?v=tvVRJtxM8S4" target="_blank">http://www.youtube.com/watch?v=tvVRJtxM8S4</a>
20759
Pics, Videos, & Links / Re: Squat and RDL form check
« on: June 05, 2010, 04:31:16 pm »I brought my camera to the gym today, so here's the squat vid: http://www.youtube.com/watch?v=v6KrIR5i8g0
I knew I had lower back rounding, and I'm really working on hamstring flexibility (stretch, good mornings,...), glute activation, hip flexor stretching etc, but I need much more flexibility I think... Makes me scary to squat with higher weight, even though I never have any lower back pain... Oh and in the set with bar only I was looking to the side because there's a mirror there:P
This is the RDL vid:http://www.youtube.com/watch?v=Y-Mk8mBu8Ug
With the 100 kgs, certainly wasn't good at the last two reps, but I'm sure there are other things that aren't good...
i definitely echo what mattyg & steven-miller (on tvs) are saying.. as for the RDL, i don't like going any lower than when my hips stop pushing back, any lower than that and you're going to really shift the focus to your low back.
and ya, no shoes in a gym like that could leave you with some nasty infections! heheh, vibrams or track flats would fit you well, you have a good arch in the foot.
peace!
20760
Olympic Weightlifting / Re: Weightlifting pics
« on: June 05, 2010, 04:07:45 pm »This site has a ton of them.
http://www.flickr.com/photos/dehwang/
Some notables
http://www.flickr.com/photos/dehwang/406288934/sizes/o/
http://www.flickr.com/photos/dehwang/330008350/
http://www.flickr.com/photos/dehwang/324898574/
http://www.flickr.com/photos/dehwang/313976120/
http://www.flickr.com/photos/dehwang/285597189/
http://www.flickr.com/photos/dehwang/167928710/
http://www.flickr.com/photos/dehwang/158008058/sizes/o/
http://www.flickr.com/photos/dehwang/156346705/
http://www.flickr.com/photos/dehwang/432610249/
thanks for that link, i had forgotten where i had seen all of that before.. great link tons of photos.
why is zhang guozheng so photogenic? he has such powerful pictures.. wish he would have competed in 2010 beijing :/