Adarq.org

Posted: Fri Mar 20, 2009 2:42 pm



PR SQUAT!

after 225 + 80 chain yesterday, i feel tired as hell today.. eyes sensative to sunlight etc.

so when i get to the gym im like F it.. lets get it



280 x 1 @ 165 lb!!!!!!!

thats 1.69 x BW!

previous pr was 285 @ 170, which is 1.67 x BW..


got it on vid with my macbook, felt ugly, wasnt as ugly as i thought.. broke parallel very slightly..

peace







Posted: Fri Mar 20, 2009 8:24 pm



3-20-2009

video of squat PR:

http://www.youtube.com/watch?v=nPYTKdDnQjE




3/20/2009
- RELATIVE STRENGTH SQUAT PR!!!!!
- 280 @ 165


peace!

Posted: Wed Mar 18, 2009 12:58 am



uh....

just did 3 hours of stretching.. no lie


hit my hamstrings/medial thigh soooooooo hard..

also hit every other muscle in my body..

i would do some toe hops in between, man i had so much pop.. felt so loose..

tomorrow i bet i feel kinda crappy though koz, first time going that insane on stretching will probably piss off a few things..

i can honestly say thats the most intense ive ever stretched.. i would just keep gradually getting more and more ROM until i was at like extreme ROM.. by the end i could just get into those positions without "gradually trying to get more rom"...

whtever, im so tired of saying "i pulled something stretching".. im going to get very flexible..

peace

Posted: Tue Mar 17, 2009 2:34 pm



since my back is a little achy, and what causes it to get achy is going deep squat heavy, im gonna play around with chain squats for 1-2 weeks..

so say ill be doing 225 on the bar, with 40 lb. chain.. 225 on bottom, 265 at top roughly..

will hit my quads harder too..

should be interesting.. i think im just gonna go 225-235 with 40 lb. chain added for the next week or two and keep up w/ the frequency.. give my low back a break at the bottom of the squat.

good idea i think...

peace

Posted: Mon Mar 16, 2009 1:13 am



3/15/2009
- full run up RVJ : 132.5 PR!!!!!!!
- squat: 245 x 3
- 20 lb. bar stiff leg ankle hops : 1x5, 1x10
- single leg glute bridges, alternating every ten, 2 x (5x10e)
- reverse hyper: BW @ 2x50
- shoulder work
- toe crunchers : 5x10


will post vid later.. working on another vid for my pro baseball guys.. training mixtape.

pc







132.5" touch pic.. in the vid you cant even see the stick move.. but i felt it on my finger tip so i know i got it.

Posted: Sat Mar 14, 2009 12:13 am



pr's from today

http://www.youtube.com/watch?v=qgdfklVEUHk

quote at beginning is from bernard hopkins, understand him..

and oh ya im flicking off charliea..


peace

Posted: Thu Mar 12, 2009 9:33 pm



balls/groin bugging me.. could have hit 275 x 1...

BW = 165

3/12/2009:
- deep squat: 245 x 3, 265 x 1
- double leg stiff leg glute bridge: 5x20, 1x40
- shoulder work

peace

Posted: Mon Mar 09, 2009 11:05 pm



achy/sore a bit..

damn those single leg glute bridges really killed my hammy this time.. i mean i can feel that exact part straining, but i just fight through.. seems to not be adapting properly so i might just stick with double leg glute bridges for a while.

3/9/2009
- right shoulder achy and right medial hamstring strained.. hamstring from damn SL glute bridges.. i should
just stick to double leg.
- nice warmup
- squat: 235 x 3 (went up faster than yesterday)
- S1: dl glute brudge : 4 x 50
- S1: bouncy jog : 2x30 yard
- bw reverse hyper: 4x30
- shoulder prehab








here's a summary of what i've done since getting the flu:




high frequency variables:

squat:
======
2/25/2009: 245 x 1
2/26/2009: 225 x 4
2/27/2009: 225 x 5
3/1/2009: 185 x 10 (dont do this)
3/2/2009: 185 x 10 (dont do this)
3/3/2009: 245 x 3
3/5/2009: 255 x 2
3/6/2009: 225 x 3
3/8/2009: 235 x 3
3/9/2009: 235 x 3

verts:
======
2/25/2009: 2 step lead in RVJ 126.5
2/26/2009: 2 step lead in RVJ 127"
2/27/2009: 2 step lead in RVJ 129" (PR)
3/1/2009: 2 step lead in RVJ 130" (PR) full runup: 131" (no bounce)
3/3/2009: 12" DJ (121"), 18" DJ (122.5"), 24" DJ (123"), 1 step lead: 126"
3/5/2009: 1 step lead in RVJ 128" (PR) full run up RVJ: 131"
3/8/2009: full run up RVJ 11'!!!!!!!!!!!!!!!! (PR)!!!!!!!!!!!!!!!!!!!!!!!!!!


broad jump:
===========
2/26/2009: 97
2/27/2009: 97
3/2/2009: 99 (PR)
3/5/2009: 95

Posted: Sun Mar 08, 2009 10:59 am



tonight im supposed to hit 132+".. planned my week around it etc

and im feeling sick again..................

bleh

both times ive started feeling sick, i had visited my mom the night before... she has a cat, maybe it's lowering my immune system because i might be alergic.. but people at work have been getting sick multiple times.

not good..

im still going to try and get it, but by 6 tonight i might be trashed..

peace