Adarq.org

Would that be a reasonable variant to do? I think it is close to Verkoshansky's recommendations for variant 1, but with a regular PR attempt.

ya it definitely would be, but i would use it much less than variant 1, for sure.. maybe in a 4:1 ratio of variant-1 to variant-2, for example.

Squat

Set 1: 2 paused reps at 90%1rm
Set 2: 2 paused reps at 90-95%1rm
Set 3: 2 paused reps at 95%1rm
Set 4: 1 repetition; PR attempt

1rm would be determined by the weight done during the 4th set of the last MSEM session (but only if the lift was successful).

Also in a session like that, should additional lifts be added if one would be in a power block? I would have thought that power snatches might work well after the squats and for most lifters they won't add much fatigue due to the relatively low weights. Then maybe one upperbody lift for maintenance and that's it.

Thanks for your thoughts!

ya that looks good, I wouldn't try to set a new 1RM (or test 1RM) though every session.. using these little variants you will easily know when to push it, for example, during the work up sets, the weight will be just flying up compared to normal, so ya, it's PR time then.

additional lifts can definitely be done.. power exercises such as REA squat/depth jump I would advise doing prior to the MSEM squat session. Jump squat and power snatch etc can also be done before, but those could also be done after. REA squat/depth jump help improve squat session imo, thats why i pretty much restrict them to being placed before MSEM squatting..

Here are some lifts/exercises you could do after MSEM squatting:

potentiated exercises:
- sprints
- med ball throws
- broad jumps / SVJ's
- RFI
- power snatch, clean pulls, jump squat

other work:
- low volume upper body lifting OR regular volume bodyweight stuff
- assistance lower body exercises such as walking lunges etc
- core

I wouldn't do too much though on these stim days, just stick to something like:

- WARMUP
- REA and/or DJ's
- MSEM squat
- 1-2 potentiation exercise OR quick upper body stuff OR lower body assistance
- CORE
- LIGHT STRETCH
done.

I don't really like doing RVJ's after heavy squatting so I never advise it, too risky for knee tendonitis issues IMO.


peace man!

I somehow missed those pics , i just saw them!
I think this one is 10' 9 1/2'' and the other one is 1 inch higher.
So... max is like 33,5''      
Thats insane man!!!
I guess you didnt try hard enough to destroy the 2 year vert training inheritance!

i trust your vert-eye more than a vertec, you seem right on pretty much every time haha..

ya man shit is coming back, only thing i kept from all that 2 year vert training is my 'aggression when jumping'.. i never had this prior to that 2 years.. i mean i would try to jump high but i never remember feeling like this.. that intensity is coming back though for sure.






5/24/2010

BW: 156.4

feeling a bit stale.. right shoulder tight.


1.5 hours basketball stuff:
- layups and jumpers
- hit rim on left hand layup alot

verts:
- did about 5 SVJ attempts, hadn't done these in like 1.5 months or so, was pretty far from rim then..
- hit 10'2 or so off vert today! 10'6.5" for 30", got to get that..
- so im happy with 10'2 after 1.5 hour workout + feeling a bit stale today..

MR tuck jumps:
- 40 reps in a row
- damn that was tough but fun


here's one of the SVJ's, taken with mini tripod.. this is one frame before i grabbed it with my fingertips, can't put that frame thoguh because it's real dark wouldn't see anything:







edit: never went to this court, they re-surfaced it etc, even though its double rim, it has so much grip.. i might go here on sunday etc for my big dunk session.. never dusted off my shoes

Yeah, not cool. I was on this plane: http://www.guardian.co.uk/world/2010/may/20/afghan-airline-crash-safety-criticism 18 hours before it became a smoldering pile of twisted metal in the mountains north of Kabul. Not the same kind of plane, not the same airline, the same physical aircraft that is now in pieces. And I flew over the same spot where it crashed, in the same shitty weather (foggy as crap, couldn't see anything out the window), with the same pilot.

My colleagues, that pilot, and the 41 other people on the plane the next morning, weren't so lucky. They still haven't found any bodies but funerals were held last Friday as soon as they spotted the wreckage from the air (too mountainous/weather too bad to do a proper ground search yet, last I checked).

damn :/

@vag: The high risk of getting killed part wasn't awesome, but most of the time I felt totally safe. The awesome part was the people out there and the work that we do. It's good fucking work and I'm really proud to be part of it. Also, the place I was flying to/from is absolutely, stunningly beautiful.

Closest I came to a level 7 was some explosions when I was up in the mountains, but it was just people blasting rock to use for construction. Still, I was ready to make like Usain Bolt for about two seconds until I figured out what was going on. The guys I was with (both Afghans) made so much fun of me for getting spooked. Afghanistan is a crazy place but 99.99% of the people are just trying to live their life and get by. Most of the people carrying AK-47s, even, and they are everywhere, are just trying to do their job, not hurt anybody.

should have done some SVJ's

cool man glad everything else went well.

that's some good jumping for your current weight... nice work.

Yes , those guys are freaks , they can do crazy dunks on 10' easily...
But those dont look like 10'
Or the guys are taller than what they say.
Im thinking both.
So if someone is ~6' in shoes , he would be ~5'10 barefoot , claiming 5'9'' ,i guess the same for reach , bend or lower the rim 1 to 2 inches too and there you go , you "stole" ~5''.

Not hating on them anyway , its obvious they are all above 45'' RVJ.

ya good point about the height..

not haiting either, just something that always catches my eye when i watch sprite dunk contest vids.

peace, im off, gn!

WTF at 14 seonds its bent down like crazy WTF. Young hollywood has great jumping ability tho.

ya man that is crazy shit heh...

ya he does have hops but isn't he like 5'9? looks so big for 5'9 in comparison to that hoop.

pc

Just while we're on it, cats obviously have incredibly stiff tendons, how significant do you think it is to increase tendon stiffness for vert? through various hops and such

very significant.. have to be in very good shape as a base, then other things like plyos etc can truly be used at high intensities.. people who are getting shin splints from lateral barrier jumps or 18 inch depth jumps are just way too weak and extremely underdeveloped, this can be fixed by using other forms of low level reactive work or things like sprints, jump rope, basketball, etc or a combination of all of them..

thing is, many people think its some kind of quick cure.. it's not, in fact tendon composition develops at a much slower rate than muscle, so consistency is key.. if by only playing basketball you are too weak to perform certain plyo-like exercises, then thats where the low level reactive stuff comes in, as prep work.. etc.

you don't really have any of those issues i was just giving you some examples..

the ability to elastically return more energy with the same effort is big, that is what eventually separates good athletes from the elite.. have to work those qualities or you end up becoming a sluggish powerlifter.

peace man