Adarq.org

dashes
4 x 50m, near max effort

was winded after it, amazing what a difference of 10% effort makes...

pullups
4 x 10

depth drops
4 x 5, abt a few inches above knee.


adarq, dinno u're a mod at tvs.
i think i read it off there, how ppl were gaining anywhere from 1-4 inches, just by doing LDISOs...
how do i do a version for the quads and glutes, or generally just the legs?
think imma try it.

ya im mod/admin.. i havn't seen people gaining 4 inches on LDISO's though, on tvs or any other forum.. wannagetfast.com has people utilizing them bigtime, results aren't so impressive... alot of "well they feel faster" type shit.

but im not saying not to try them or anything, if you feel them working then go for it.

abt the depth drops, i was trying to do it like the ones sihunt posted on youtube, just landing and holding...
sure hope they work.

here's a good ADA vid:

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youtube.com/korfist has some other nice vert vids.. pretty sick vert vids actually.

1/22/2010

~7-8 rounds shadowboxing

18 pullups neutral grip

then tons of bodyweight squats, in sets of 20, using 45 - 35 - 25 lb plates..  legs were jello'd.

right tricep insertion still has some tendonitis during shadow boxing.. sux.. hand speed was fine like usual.. need to be careful but overcome this tendonitis b.s.

peace

1/20/2010

neutral grip pullups and a few sets of chins:

18
17
18
17
15
15
14
12
8
5
5
3

-- 147

first time doing OHP, was pretty tough. a compound movement that i cant do my BW in... will be tryin to hit 1x BW for that, without hurting my back or anything... tho i think it prolly has no carryover to jumping...

i realise there's alot of shit out there that i havent tried yet...
LDISOs (wat are they??), that winding thing i read somewhere...

long duriation isometrics.. tons of different ways to do them, overcoming (trying to overcome some resistence), or yielding (resisting some load)..

LDISO's as they are currently talked about, include lunge/pullup/pushup/ghr/squat "holds".. how they are performed varies, i'd check out alexv's stuff for details on them.. he makes use of them.

what does LDISO stand for?
right now, before a game, i do some glute bridges, and some BW squats, also advocated somewhere haha...

but this LDISO thing i see, its like everyone is experiencing mad gains, and i want in!
for a squat iso, what do i do, squat down till parallel, and hold for a few mins?

where are the mad gains? i have yet to see anyone demonstrate any significant gains from them, especially in the LDISO only crowd (people who only do the isos and dont lift).


for a pushup LDISO, you can either go down into lowest position and "hold" that position, or, you can actively try and get lower (only possibly if your hands are on elevated handles etc).. actively pulling yourself into position feels pretty odd.

peace man

1/18/2010

500 pushups, gah, chest is done.

incine:
40
30
30
30
30
flat;
45
45
45
-- 295
40
40
30
-- 405
25
23
29
18
-- 500 on the dot

Quote from: adarqui on January 16, 2010, 03:05:37 pm

hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?

I havent done 27'' DJs in the past , so todays 25,5'' is PR

As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.

nice man..

hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?