21676
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 15, 2010, 08:49:30 pm »yea cool good luck with that
thanks, i'll be posting a new kind of workout tonight.. organized everything better.
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thanks, i'll be posting a new kind of workout tonight.. organized everything better.
21677
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 15, 2010, 08:23:29 pm »cool so its more of a gpp block now?
ya..
definitely not ready for any SPP stuff, ie, 4x5 DJ's from 30 etc. hehe
building up all of my qualities now.
21678
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 15, 2010, 07:44:15 pm »why do you fo the mid-distance thingy? i mean what kind of a stimulus do you view it as?
well I want to get back in great shape, so I have to get my vo2max up. Distance running = vo2max training, as well as it targets my calfs hard, because I'm finally running on my midfoot.
I've always beee a heel->toe runner so, finally getting somewhat adjusted to midfoot jogging really hammers my calfs hard. Until recently, i'd experience extreme soreness if I ran a mile on midfoot, we're talking 6-7 day soreness. Now it only lasts a day or so.
peace
21679
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 15, 2010, 10:58:49 am »
something like a:
Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1
Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2
say adarq,
would something like this be alright?
Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges
Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops
for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?
sup man, based on the example given, i'd go like:
Day 1
- warmup
- some kind of "plyo": double or single leg bounds
- squats (shooting for higher weightages)
- walking lunges
- bench
- OHP
- rebounding quick lunges
- finish with core stabilization + arm/shoulder assistance
Day 2
- warmup
- some kind of plyo: double or single leg bounds
- squats (shooting for higher vol)
- stepups
- pullups
- rows
- lateral ankle hops
- finish with core circuit + arm/shoulder assistance
so, after the warmup/plyo, the rest of the routine should be about 45-50 minutes NOT including core circuit+assistance. That last ten minutes should be core + the arm/shoulder stuff you like doing, going all out, high pace.
doing it like this, you can go nuts on day 1 on push, and go nuts on day 2 on pull.
21680
Basketball / BASKETBALL INDEX
« on: March 15, 2010, 07:31:43 am »
This thread will contain links to important basketball related threads, galleries, and various information.
Freak Dunker Plants:
Freak Dunker Plants:
21681
Track & Field / TRACK & FIELD INDEX
« on: March 15, 2010, 07:29:19 am »
This thread will contain links to important track&field related threads, galleries, and various information.
List of stuff:
List of stuff:
21682
800m+ Running and/or Conditioning / DISTANCE RUNNING INDEX
« on: March 15, 2010, 07:26:57 am »
This thread will contain links to important distance-running related threads, galleries, and various information.
List of stuff:
List of stuff:
21683
Football / FOOTBALL TRAINING INDEX
« on: March 15, 2010, 07:23:20 am »
This thread will contain links to important football related threads, galleries, and various information.
List of stuff:
List of stuff:
21685
Tennis / Re: hitting a tennis ball
« on: March 15, 2010, 03:00:45 am »I read some study a while ago that said the guys on the tour who hit the ball the hardest had the best timing and weren't the strongest. I will try to find it again.
ya well leverages/technique/timing come into play for sure, and make up the majority of how hard you will hit a tennis ball. But, general strength can't be overlooked though, making improvements in strength will either transfer into the shots, allow you to sustain "peak performance" longer, allow you to recover faster, improve injury prevention, or any combination of these factors.
so if you get any of those improvements, it should allow you to improve velocity/ability somewhat.
peace, would like to see the study though, I'm going to drop a tennis peer review thing so I'd stick it in there.
21686
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 14, 2010, 08:14:30 am »
14 March 2010
Body measurements
Comparison with last measurements in January , when i was also ~1 month away from weight training:
Weight ( in the morning ) : ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )
Bodyfat estimation : ~17,5% ( -0% )
My natural built is skinny without muscle.
So now , like always when im away from weights , im shrinking!
ya man, I shrink very fast too when I stop lifting.
you didn't lose too much though, so that's good.
21687
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 14, 2010, 04:59:07 am »week 18
had a decent game ytd, after that loss midweek...
2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.
playing with bigs made everything easier hahahaha...
legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.
Quote
i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.
nice.. we'll pick a few movements and focus on improving those bigtime.
pc man
21688
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 14, 2010, 04:57:54 am »workin like everyday!
props dude..
thanks man.. got alot of work to do ! heh
3/13/2010
man my left ribs that i broke when i was young, they strained a bit (intercostals or something) doing dips last time.. so i was cramping alot today.
wore my new nike zoom waffles today.. liked em.
edit: glutes were so sore too from those damn SL squat variants.
light 1/4th mile "sprints" SUPERSETTED with backpedal sprints of ~20 yards:
- 1:19
- 1:33
- 1:27
- WEAK
- even tho they were light, felt it in lungs
backpedal sprint to open up sprint ~30-50 yards:
- 7x
- last one sprinted like 80 yards or so
rebounding "box jumps" on an 18" bench:
- felt weak on these
- 3 x 10
~2 mile jog on midfoot/ball of foot:
- cramping
gotta improve all that stuff.. backpedal sprint to open up sprint is so damn fun.. all out sprints felt good.
pc
21690
Boxing / Re: PACQUIAO VS CLOTTEY
« on: March 13, 2010, 11:13:50 pm »
VERY SOON, IT'S ABOUT TO START!@$!@$!@
WAR CLOTTEY.
WAR CLOTTEY.