Adarq.org

10/16/2009

- 10 rounds shadowboxing - mixing southpaw with orthodox

- tons of single leg bounds

my right elbow was buggin a bit.. and my right foot.. heh

10/14/2009

8 runds shadow box

10 50 yard sprints

peace

12 October 2009

Dynamic warmup 5'

2x5 standing vertical jumps :
all jumps were the same , not more than 0,5'' deviation , max was ~27'' ( +0,5'' PR !!! )

2x5 running vertical jumps :
average was 30 to 31 , got 2 jumps at 31,5'' ( 2'' below PR )

SQUATS :
2x5 187lbs
3x5 198lbs (+11lbs)

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 176lbs (+11lbs)

BENCH PRESS :
2x5 132lbs
2x5 143lbs
30sec rest , 1x20 100lbs (+5reps)

WIDE GRIP LAT PULLDOWN:
1x6 154lbs
2x6 165lbs (+1 set)
30 sec rest , 1x15 132lbs

congrats on the SVJ PR!

sucks about the RVJ -2"..

peace

http://www.elitefitness.com/forum/diet-bodybuilding/bodyfat-measuremnet-stupid-138974.html

haha

Hey, here are a few videos. Any comments regarding form would be appreciated. The vertical was taken after I lifted and I know at least the first swing there is wack. I'm mostly looking for help on the jump itself. Thanks!

Front squat:
http://www.youtube.com/watch?v=lH0V5GNp38I

Back squat:
http://www.youtube.com/watch?v=7kz2-hIW6y4

Dead lift:
http://www.youtube.com/watch?v=9fb34lJ5y9Q

Standing vertical:
http://www.youtube.com/watch?v=g_ndStqEy5k

man form looks rock solid on everything.. one day i would get oly shoes for the back squatting.. just so much more comfortable than plates under heels, and distributes the weight better from what ive noticed.

what you get on that vert?

im predicting 27 or so.. forgive me if im wrong ! heh

as far as jump form, ive never made people jump different.. REA squats/plyos seem to change the technique automatically.. such as dipping faster or not dipping as low etc, REA squats/plyos seem to take care of that.

the form itself looks fine on your vert.. definitely looks like you're "squatting" your vj..

i've seen so many different styles of jumps, that i just say work on the strength and power exercises, and it should change favorbly by itself.

Now that I think about it, I should take some video and see what my low back is doing on front and back squats at depth. My self-awareness isn't too hot in the hips (part of what the Feldenkrais is for). Anyhow, if it looks like I'm not rounding too much with back squats, I may just switch to those. On the other hand, why not front squat 3x/week?

Speaking of Feldenkrais, holy crap, it's awesome. The new-agey aspect is annoying but I just feel myself clicking with myself (make sense?) as each class goes on. The lesson we did wasn't as mind-blowing as some of the others I've done but still...pretty cool.

ya definitely get some vid..

as for why not front squat 3x/week, well, just from a motivation/avoiding staleness standpoint i'd do it.. as for as the CNS is concerned, motor learning is a bit better with interference, such as in adding the back squat day.. for example, from a basketball perspective, when perfecting your jump shot, you dont just shoot from the same spot every day, you mix it up.. now im not saying you'd need to mix it up and be all over the place, but, just a small bit of variety can improve your motor learning since they are such similar lifts, and keep you from getting stale.. staleness is definitely affected greatly by lack of variety, even a small bit of variety will keep you from getting stale.. 3x/week front squat is fine, but, i'd think mon/fri FS and wed BS would be much better..

peace

Quote from: adarqui on September 29, 2009, 02:07:49 am

...edit: I FELL ASLEEP ON THE TOILET AFTER SQUATTING... crazy... i was dying.

holy crap!

ya, supreme CNS death..