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hey darq whats your view on power/hang cleans, Bulgarian Split Squats and Complex training (individually in regards to vj) Thanks in advance.......

if your form is good on power/hang cleans, then im for it.. if you're self taught with bad form, or coached with bad form (most usa schools), then im not for it, there are better alternatives like REA squat, jump squat, jumping clean pull, push press etc.

I like bulgarian's, but I like walking lunges better.. there is an ADA component to walking lunges if you do them with a bit of a drop on the front leg, this introduces a greater eccentric etc.

Complex training i'm for, just have to make sure to do it right..

Squatting complexed with explosive lifts works well imo.. explosive lifts complexed with plyos works well imo.. Squatting/explosive lifts complexed with broad jump/sprints works well.. As far as VJ/RVJ, i rarely have seen that much of a stim effect with heavy squatting etc DURING the workout.. seems to be too much fatigue for most people. The IES (iso extension stim stuff) never made me feel any worse during my SVJ's/RVJ's, and gave me a small boost, so that was the best complex that I liked for svj/rvj. Also, for complexing SVJ/RVJ, doing med ball scoop tosses or heavy dumbell swings, then complexing the SVJ/RVJ, ive seen that work well, as a result more powerful shoulder flexion.

sprinting seems to be effected less than most everything i've noticed.. man we had some crazy PR runs after squatting etc.

peace man

nice

hirogen knows the exact weights that shogun has PR'd at, we'll ask him tomorrow.

<a href="http://www.youtube.com/watch?v=fHEkokQSGmU" target="_blank">http://www.youtube.com/watch?v=fHEkokQSGmU</a>

http://www.youtube.com/watch?v=fHEkokQSGmU&feature=related

kimbo ko mitrione 2, kos by sub in 2, shogun by ko in 3.

Quote from: adarqui on May 08, 2010, 05:23:05 am

5/7/2010

hands/forearms still toast..

early session:

15 rounds heavy bag:
- alot better
- still got tons of work to do but felt alot better..
- here's a vid of rounds 1, 2, & 3: http://www.youtube.com/watch?v=alV8WrtCC50

<a href="http://www.youtube.com/watch?v=alV8WrtCC50" target="_blank">http://www.youtube.com/watch?v=alV8WrtCC50</a>



night session:

2 hours of bball dribbling/layups straight:
- god i was dead.. good work







pc

did they let you do the 5 dollars/ day thing?

i have to go mondya to see.. to talk with the guy.

pc man

5/7/2010

hands/forearms still toast..

early session:

15 rounds heavy bag:
- alot better
- still got tons of work to do but felt alot better..
- here's a vid of rounds 1, 2, & 3: http://www.youtube.com/watch?v=alV8WrtCC50

<a href="http://www.youtube.com/watch?v=alV8WrtCC50" target="_blank">http://www.youtube.com/watch?v=alV8WrtCC50</a>



night session:

2 hours of bball dribbling/layups straight:
- god i was dead.. good work







pc

man that 35 inches without lifting is interesting indeed.
would you mind to give a deeper insight when you got enough time, andrew?

BTW, you got a pm

ya check this post: http://www.adarq.org/forum/progress-journals-experimental-routines/natho%27s-journal/msg5443/#msg5443

a few other posts on there too.. ill check pm now.

Quote from: adarqui on May 07, 2010, 02:07:57 pm

Quote from: bball2020 on May 07, 2010, 10:49:26 am

adarq, considering you got up to a pretty impressive RVJ (36 inches i believe?) , How much higher do you think you could have reached.  Considering IMO you didnt even come close to maximizing your squat/lower body strength, you obviously werent any where close to peaking...?

i got ~39 for MAX.. I hit ~35-36 in front of adam, on some warmup jumps before it started raining, at this court in sunrise. I hit 36" on vertec also, I just never dropped vid because you couldn't see it move, but I have a pic. I was jumping alot higher months after that, in relation to rim jumps. I didn't have vertec then cause I had quit MSC.

Well, I had to be very careful pushing up my squat because of my lower back injury from way back so.. But I did get 325 for a single or whatever, above parallel, in my squatting style, during my last high frequency block. I'd say I was pretty close to peaked because training was taking alot out of me, if I relaxed on my training my RVJ would drop fast.

Also, i have a sacral spine issue, which gets aggravated.. I technically need surgery on it, some big operation.. So, when my glutes grow like crazy, it aggravates it bad and I can barely sit down etc, this mostly happened when my stepups/lunges were going up like crazy, but it did happen on squat too, such as when i hit 255-265x5 after all my 20 rep squatting sessions. 20 rep squats also f'd it up.

So I had crap I had to work around... :/    I don't think i could have gotten much higher due to the fact that I always had to work around something.. injuries + sacral spine thing really kept me from going at it hardcore.. that's why i did shit like frequency etc, trying to find other ways to peak my power without having to focus on lifting heavy with so much volume.

pc man

Really?
I'd like to know what the proper definition is to you, 'cause looking at my dictionary I found your name and photo under "hardcore"...

haha! ya well, i'd call myself hardcore when i start fighting.. need to do that shit.



pc