Adarq.org

lol we do sleep. Just the crackheads don't. 

O.............M..............................G

What came out of Soul Khan's mouth in the second verse was some of the most sick twisted shit i have ever heard. QP got so abused hard.

WTF

10 days apart because my original plan was to do this:

Code: [Select]

day
1   MSEM + power
2   rest
3   rest
4   VJ test + power/plyos
5   rest
6   power
7   rest
8   strength
9   rest
10  rest
MSEM on day 1 would serve as STIM here for the VJ test session on day 4. On that day I would incorporate some higher intensity plyos, too (relative to my ability of course). Day 6 will be another power training day, mainly some olympic lifting variants. Day 8 would be more conventional strength training, some 5s or 3s or something along those lines for strength maintenance.

Quote from: adarqui on May 25, 2010, 09:11:22 pm

damn jump looks nice, if that's 9'8 then ya definitely getting like 10'9-10'10 on there..

for sure man just start a journal and begin logging, that way we can come up with a program etc.. if you plan on getting to 155 for summer, diet & 'cardio' starts now.. you'll want to start that as soon as possible and get to that goal quicker. Being that you're 165 it will only be minor adjustments..

start a journal, log what your current diet is generally like etc.. i know your knee is still getting healthy, so honestly, to lean out a bit right now it's just cleaning up diet a bit and doing light cardio like walking, basketball dribbling, shooting around etc.. i don't know how intense you can go on that knee so..

peace man

yea iv been wanting to start a journal the last couple of weeks. but the only thing I can really do still is glute bridges, calf raises, dips and pullups lol. Dont think its anything worth writing about and its not really structured. I guess I will start one up but I will seem like a soft bitch lol.

And yea getting to 155 will be a tad harder then just 165-155. Because Iv gone from 185 to 165 6-8 weeks and this is the lightest iv ever been since I stopped growing so the fat loss is slowing down. but ye ill start the journal. (took the pic off, clogging this up, ill post a better one on my own log)

Quote from: adarqui on May 24, 2010, 10:02:06 pm

well I just don't think you should try and PR your MAX 1RM *every* MSEM session, but that's because I like to rotate things and PR in other aspects like volume etc, for example:

session 1: MSEM var 1: 2 x 2 with 95%
session 2: MSEM var 1: 2 x 3 with 95%
session 3: MSEM var 2: ... obtain PR
session 4: MSEM var 1: 2 x 2 with 95% (of new PR)
session 5: MSEM var 1: 2 x 3 with 95% (of new PR)
session 6: MSEM var 2: ....

so you see there, that's how I like to rotate through, trying to "PR" added volume and then PR max strength 1RM.

hope that clarifies what I meant, cya!

This looks like a clever approach. Will it work however if I only have one MSEM session every 10 days? I am not even sure if my gains in the VJ will last 60 days after my strength block, I would think they don't but I don't have any experience with that situation...