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Messages - ARowe

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226
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 05, 2010, 01:13:31 am »
Quote from: adarqui on October 03, 2010, 10:26:05 pm
Quote from: ARowe on October 03, 2010, 06:38:33 pm
10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$

whatever fuck that shit, session 1 coming up, that reactivity is going to come back, i mean it already did, some excess fatigue from PR'n most likely.. you had a down session, time for some up sessions.

pc


10-4-10

ok well some good news. Just did another jump session to see where vert is at. It went up again so I think I have definitely just been fatigued from session 2 on Wednesday.

vert 28" rvj 33"

Each day it has gone back up. Tomorrow I'll either try to pr or do session 1.

227
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 03, 2010, 06:38:33 pm »
10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$

228
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 30, 2010, 11:25:32 am »
Quote from: adarqui on September 30, 2010, 04:41:54 am
Quote from: ARowe on September 30, 2010, 01:44:32 am
9-29-10

Dynamic warmup, sprint warmup.

Sprints- 1.66-1.69

Did a few svj's - 28"

3 step - tied pr of 32 within a few jumps... got new pr of 32.5 then took I bunch more jumps because I really wanted to get 33", eventually I did. Really good pr. I've only gotten 33+ on a vertec once before that and that was an rvj.

Decided to do a few rvj's to see if I could get 34, got to 33.5 to tie pr but couldn't get pr. I probably jumped ~25 times, way more than I wanted to but when I'm close to a pr I go crazy.

man i was so happy when i read this.. really, very happy.. congrats on the PR's, more to come, get that shit.





Quote
4x10-12 tuck jumps

3x5- pogos (didn't do last set because I jumped so much earlier in session)

Rea squat- 125x4x3

squat warmup- 135x3 185x2 225x1

C1- Msem squat 1x6 @ 255

C1- jump squat 2x2 @ 95

two rotations of C1- bumped it up to 260 on second rotation

lunge- 205x3x3e

core circuit x2

Really happy with jumps, I think the tucks and pogos are helping! Expecting big things in a few days for rvj session!

 :headbang:

Yea man I was sooooo happy when it happened. I let out some primal yells on those pr jumps.

229
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 30, 2010, 01:44:32 am »
9-29-10

Dynamic warmup, sprint warmup.

Sprints- 1.66-1.69

Did a few svj's - 28"

3 step - tied pr of 32 within a few jumps... got new pr of 32.5 then took I bunch more jumps because I really wanted to get 33", eventually I did. Really good pr. I've only gotten 33+ on a vertec once before that and that was an rvj.

Decided to do a few rvj's to see if I could get 34, got to 33.5 to tie pr but couldn't get pr. I probably jumped ~25 times, way more than I wanted to but when I'm close to a pr I go crazy.

4x10-12 tuck jumps

3x5- pogos (didn't do last set because I jumped so much earlier in session)

Rea squat- 125x4x3

squat warmup- 135x3 185x2 225x1

C1- Msem squat 1x6 @ 255

C1- jump squat 2x2 @ 95

two rotations of C1- bumped it up to 260 on second rotation

lunge- 205x3x3e

core circuit x2

Really happy with jumps, I think the tucks and pogos are helping! Expecting big things in a few days for rvj session!

230
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 29, 2010, 12:43:37 am »
Quote from: adarqui on September 28, 2010, 02:54:20 am

nice session & PR!! did your legs feel more bouncy today?


thanks. During tucks they did, more power than bounce.

9-28-10

Ran some sprints ~about 5 or 6. 1.69's and 1.68, last two I got 1.54 and 1.57 WTF, convinced I cheated myself somehow, which is why I did another one after the 1.54 but idk didn't feel like I was doing anything different.

upper body

231
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 28, 2010, 02:12:17 am »
9-26-10

Session 2

Dynamic Warmup, Sprint warmup

4 or 5x 10 yard sprints - best 1.62

vert- 27 two step- 31- pr  - about 15 total jumps

Tuck Jumps- 4x10-12

Pogos- 4x5

Rea squat- 4x3 @125

Squat warmup- 135x4 185x2 225x1 255x1

Msem squat- 285x2x4

Lunge- 200x3e 205x3e 205x3e

core circuit x2- circuit was noticeably easier, maybe due to doing a few 3 set sessions lately.



Pretty happy with session. 31 off of two step is pretty good for me, was really close to 31.5, don't know how I didn't get it. Last few squat sessions have sucked so I was really happy to get this one... I was getting worried I had lost some strength.

Still would like to see vert and rvj both get bumped up. Hopefully once I get further in to this program with tucks and pogos added in it will start to happen.

232
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 25, 2010, 09:36:20 pm »
9-23-10

Dynamic warmup, sprint warmup

Sprints were pretty good. Best was 1.60

Did about 12 jumps total, svj-27.5- felt float, two step 30.5

Tuck jumps 4x~12

Pogos 4x5

Rea squat 125x4x3

Squat warmup 135x4 185x2 225x1 265x1- hard

Msem squat 285x1 285x0 285x0 265x0- not good

Core circuit x2

2x3 light dbell lunges

9-24-10

upper body and some 10 yard sprints

233
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 18, 2010, 12:00:00 am »
I've got a cold or something, which sucks because I have been taking a bunch of emergen-c and airborne so I wouldn't get sick. So this might explain why my last session was so shitty.

234
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2010, 12:35:56 pm »
Looking forward to Sunday's vid breh breh

Big thangs

235
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 16, 2010, 12:32:34 pm »
Quote from: adarqui on September 16, 2010, 05:12:16 am
Quote from: ARowe on September 16, 2010, 01:19:53 am
9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.

one of those trademark Arowe horrible-as-fuck workouts out of nowhere. I forget, don't you rebound well out of those? I remember you had some very similar to that, say, being able to rep out 245 x 5 then one day not even hitting it for 1, then a few days later you jumped pretty good/were pretty strong? I kind of remember that happening a few times.. could be wrong though.. ??

peace man

Yea it has happened a few times. It's pretty much always a one time thing though, next workout is back to normal. I might have pr'd after these bad sessions too. Should I do session 1 again or just move on to session 2?

236
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2010, 03:48:44 am »
Quote from: adarqui on September 15, 2010, 06:34:48 pm




Woah woah woah... wait a second.

W.T.F. ?!?!?!?!

Is this two hands I see?!?!?!?!?!


 :o :o :o :o :o :o :o



237
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 16, 2010, 01:19:53 am »
9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.

238
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 14, 2010, 11:24:24 pm »
9-12-10

Dynamic warmup, sprint warmup

svj 27.5"  rvj 32"

Did a bunch of 10 yard sprints

Weak sauce

239
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 12, 2010, 12:37:52 am »
9-11-10

Jumping was decent 27.5 svj and 32.5 rvj

MSEM squat and jump rope complex

squat warmup - 135x5 185x2 225x1 245x1

270x1, 100 turns on jump rope immediately after then 2 mins rest. 8 sets.


240
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 12, 2010, 12:33:34 am »
9-9-10

Dynamic warmup, sprint warmup

4 or 5 10 yard sprints

C1- pogos 4x3, dj's 4x3- still weak- best 26.5

3 step jumps - best 32" - pr

REA squat - 4x3 @ 135lbs

C1- MSEM squat 1x6 @ 255lbs
C1- jump squat 2x2 @ 95lbs

2 rotations ^

lunge - 215x3e 215x2e - getting tired, decided to stop

core circuit x1

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