21976
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 16, 2010, 03:05:37 pm »
hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?
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21977
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 16, 2010, 01:04:04 am »oooh... haha, mayb its just a placebo :p
so, is this current workout scheme ok, or is it still too much volume?
not too good at programming i must say ahha.
well the last few workouts you listed look fine in terms of volume, as they are work-up sets.. alot of it is 'warmup volume' (workup-volume).. it's your plyo workouts that had way too much volume.
why do the hang cleans at the end? do you still feel fresh by then?
i personally would do them before or immediately after the speed squats.
cya
21978
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 15, 2010, 01:30:23 am »
1/15/2010
felt stronger today.. still not really any lactic acid, just legs jiggling.
135 lb squat: 20, 12, 20
and a bunch of pullups throughout the day.
peace!
felt stronger today.. still not really any lactic acid, just legs jiggling.
135 lb squat: 20, 12, 20
and a bunch of pullups throughout the day.
peace!
21979
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 14, 2010, 09:08:09 pm »week 8
speed squats
3 x 50kg
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 95
last set was more a regular squat haha, not much juice left, so i stopped.
pullups
3 x 8
1 x 10
1 x 8
tried to get 2 last sets of 10, but also no more juice left.
barbell stepup
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
hanging leg raises
5 x 10
hang cleans
4 x 40kg
4 x 50kg
anybody here has experience with leucine?
cos normally during my workout, i take in a serving of xtend + glucose.
today i added in some leucine, and i was blasting thru all the sets, except for the last one for each exercise, after which i stopped and moved on.
cool.. nope no experience with leucine here, other than taking protein supps with it included.
21980
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 12, 2010, 09:49:24 pm »Did you test your vert? Wonder what it is...
nope, probably < 20.
That's wild. What was your peak standing vert?
ya it is...
peak SVJ was around ~30.. i have vid of me really getting up on an svj - which was 30 on a jump mat.. ive only hit 30 on a jump mat 2 times, during which my svj was always around 27 on vertec.. i just got so amped up to hit that 30, which is important, because i usually never get amped up on SVJ's, rather i always get amped up on RVJ's.. plus im SVJ'n near a stool which is 30", and with feet flat in the air im pretty much level with it.
lol @ this video, if you havn't seen it, it's a little whacky.. the story behind it is a bunch of people on TVS were telling everyone they needed to "relax more" during their jumps etc. so i wanted to show them how ridiculous they sounded.. bottom line is we all got very amped up, and my boi jamie and nick PR'd bigtime on their SVJ's.. I PR'd also - prior to getting that ridiculous i had only hit ~27.8 or so on the jump mat.
monster energy + lots of yelling + lots of cursing = PR
so bottom line, jump mat PR is 30.0.. vertec PR is 28".
peace
21981
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 12, 2010, 02:33:20 pm »Did you test your vert? Wonder what it is...
nope, probably < 20.
21982
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 12, 2010, 03:37:45 am »
ok so after my ~5 month experiment of doing absolutely no weight training, here's the results:
squat (around parallel close stance):
135 lb x 10 = 10 RM
ok yes i know thats weak, but here's the kicker:
- absolutely no lactic acid buildup in legs during the sets
- no real fatigue either, just couldn't lift the bar by the tenth rep
so basically i am completely slow twitch ;d
anyway, ill be lifting again now.. plan to mostly just do high rep stuff:
- pullups/pushups/high rep squat
etc
peace
squat (around parallel close stance):
135 lb x 10 = 10 RM
ok yes i know thats weak, but here's the kicker:
- absolutely no lactic acid buildup in legs during the sets
- no real fatigue either, just couldn't lift the bar by the tenth rep
so basically i am completely slow twitch ;d
anyway, ill be lifting again now.. plan to mostly just do high rep stuff:
- pullups/pushups/high rep squat
etc
peace
21983
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 09, 2010, 12:56:53 pm »Slept like a baby last night, woke up so refreshed this morning I could barely stop smiling. Falling asleep when you're tired and waking when you're done sleeping is one of the greatest things ever. Read the paper this morning, made a little breakfast, did an errand, then went to the gym for a nice easy workout.
Circuit x15mins (HR ~150, changed exercise each time through)
JR x30-60s
lower body mobility exercise
upper body mobility exercise
Jog @9:13 mile pace x20 mins (HR ~160, felt easy but a bit slow for my HR to be that high...need to get back to work on easy cardio)
Cool down
stretch (niiiice and long)
foam roll
Mood today:
hah nice.. that's one of the best feeling's ever.
akdn.org - pretty cool man, looks like they are doing good things.
21984
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 06, 2010, 06:48:44 pm »
6 January 2010
Vertical jump testing
Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.
Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps
2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR !)
Those felt and looked awesome too...
3x4 Running Vertical Jumps : Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR)
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...
nice!!!!!$O!@$O!@)$!@$O!@)$(@!%(
btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.
21985
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 06, 2010, 01:46:04 am »
what's your new job about?
im not a big fan of ohp's either. in my working with baseball players/other baseball coaches/trainers, hardly any of them would use any OHP movements. they'd do light overhead prehab-type movements, but never OHP.
im not a big fan of ohp's either. in my working with baseball players/other baseball coaches/trainers, hardly any of them would use any OHP movements. they'd do light overhead prehab-type movements, but never OHP.
21986
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 05, 2010, 04:41:23 am »not sure why, but probably due to the recent introduction of plyos and the weekly games, im experiencing some aching (tendonitis) in my left knee...
sure hope it clears up asap...
"Happy New Year everyone!
500m fast jog
5 x 50m dashes, 75-85% intensity
3 x 5 bounding
3 x 5 single leg depth jumps, off mid shin height
3 x 8 single leg rebounding box jumps, mid shin height
2 x 5 single leg depth jumps, height just below knee cap
2 x 5 depth jumps, height a few inches above knee cap
4 x 10 pullups
2 x 5 depth drops, done by jumping off a knee height bench
"
thats a ton of work.. if you're feeling tendonitis-like feelings in your knee then i'd cut alot of that out, especially the single leg dj's..
in the example original outline i pasted you, you'll notice it doesn't have a ton of plyo/reactive exercise volume.. instead, you pick a few and do them prior to lifting.. i'd reevaluate a bit, you don't want to develop any real tendonitis.. and since you're in season, sessions will have to be at least 3-4 days apart for the most part unfortunately.
cya
21987
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 02, 2010, 04:45:31 pm »I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.
I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).
What are the main guidlines for those, and what are the typical reps/load?
50-70% of 1RM, ?x2-3, so , 5x2-3 etc... full rest in between each set.
as for guidelines, there's a few different ways to do them:
- slow down, fast up
- fast down fast up
- REA style (freefall down, fast up)
for all styles, inhale and hold until you're 3/4ths the way back up.. no matter how you do them, the key is to make the transition from down-to-up as explosive as possible..
i personally would not completely stop lifting heavy.. throw in some heavy squat doubles/singles (they dont even have to be max doubles/singles) every 3rd-4th session or so.. its best not to lose any 'max strength' while you are transitioning into an explosive phase. if this happens, it will adversely affect the explosive phase.. best bet, just throw in some heavy lifting every 3rd/4th day and you don't have much to worry about.
so ya startoff on slow down - fast up, @ ~50% 1RM..
what's the general outline for your routine so far?
peace!
21988
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 02, 2010, 04:35:11 pm »Nice job on the pullups. Question: when you do them, what do you do at the bottom? Arms fully extended but shoulders engaged? Shoulders fully relaxed? Both are legit, obviously, but it makes a huge difference for me whether I relax my shoulders or not at the bottom.
Also, you're gonna work out after midnight??!?! I love working out, but there's not a snowball's chance in hell of me being sober enough to exercise after about 9 p.m.
hey, sorry missed your comment.
i used to relax shoulders, but i dont anymore.. i leave my arms 'slightly bent (very small bend)' and maintain tension.
ya i love working out late.. im a night person so, i get a huge burst of energy at night.. when i was boxing years ago, i would train in the day, but always follow up with alot of road work/shadow boxing/jump rope at night.. many 1am sessions ;d
last night i worked out 11pm-12am
(last night, forgot to write it down)
1/1/2010:
- circuit of neutral grip pullups, incline pushups, calf raises, stepups etc)
- about 4 circuits
tonight going to do circuit of:
- chinups, flat pushups, calf raises, stepups
peace
21989
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 01, 2010, 10:59:57 am »Quotebtw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p
whoa, weird? no idea whats going on with that..
anyone else getting it?
Me too, exactly as described but only with internet explorer , everything is ok with firefox ( what a surprise!!! ).
dammit... i hate internet explorer so much.. there's others bugs in this site/forum that exist in IE, but do not exist in firefox/safari/chrome.. :<
ill try and fig it out but i havnt been able to figure out a few others.. heh :/
21990
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 01, 2010, 04:29:15 am »Quote
btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p
whoa, weird? no idea whats going on with that..
anyone else getting it?