Adarq.org

 5hr energy + tyrosine capsules = nice increase in focus/energy without crash.

most of this pre workout stuff is not that good or useful.  it all contains caffeine, the rest of the stuff is like vitamins and fruit extracts.  imo it's not worth it and is placebo effect most of the time.  nothing beats pure motivation, and some times this pre work out stuff makes u all giddy and not yourself.

and this stuff is terrible before basketball and plyometrics.

^ the above is based on science.

Quote from: LanceSTS on August 09, 2012, 06:42:29 pm

definitely. I remember Stephan Fernholm on the old  bfs group saying he attributed a ton of his gains in athleticism to that exercise.  They called it a sldl,  but what he was actually doing in his videos was much closer to an rdl elevated for extra rom.   He was 6-1  and around 275.  At one of the seminars he continuously hit his cheeks against the  backboard, and had a 39 inch standing vert, 4.3 40yd dash.  

completely off topic,  but he had a wrist sprain, so instead of a power clean, he did a reverse grip power clean with 390 lol.  Literally power cleaned the weight to his shoulders with a curl grip, got very little to no arm help in the lift.

Reverse grip power clean? That's neat, especially with close to 400. People should notice that he still powercleaned, not jump squatted .

Edit: I just noticed the 40 time at 275 bw, that is nasty.

 Yes, he was one of the most impressive athletes at that weight ever, so explosive. 

http://en.wikipedia.org/wiki/Stefan_Fernholm

I don't post a whole lot here, but Scooby, you remind me of coolcolj. Stubborn, completely convinced his own theory is the best, not improving for years, and you're asian (bad joke, i know). In the end, his knee gave out, he didn't dunk, and became really demotivated. Don't became that guy! You're still relatively young. I'm your age, and made a ton of improvement this year. You know how? By losing weight from 250 to 215, keeping my squat right around 375lb, and jumping 2 or 3 times a week. I did a windmill 2 months ago. I could barely dunk with one hand the year before.

What you are doing wrong is ignoring the basics, and suffer from overcomplication. You say you squat 2x bodyweight? I've seen the squat, and it's not parallel. Also, when you post on a public forum, you're bound to get some criticism, deal with it.

Squat, rld, jump, done!

good post arnoud, however, it will only get added to these, which have been ignored as well. 

Scooby , what is wrong with you? You've been training for 6 years , haven't you learnt something?

I mean , changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

 

Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I have followed many people's progress and training routines, and you are the ONE person who consistently never fails to ANNOY ME with your training. 

Just because the "Canada Dunker" is athletic and jumps high, you just switch off to whatever the hell he says.  I can go to my school rec center and find all these athletic dunkers all the time and ask them "what do I do to jump like you".  100% guarantee, 99% of them will not completely know wtf they are talking about.

If you are squatting 2xBW, I doubt your core is weak.  You seem to love trying to programs/routines and "trick"/"convince" yourself to switch to a new one by giving yourself a new reason, even though on in the inside, you know it's bullshit.  Your mentality and training tendencies mirror that of 90% of noobs who have a goal, but never achieve it, because they unfortunately have never come across sites like adarq.org or anything and are only presented with the ineffective training protocols the mainstream displays.  Which sucks, cause, you've been training for 6 years, AND with the knowledge of adarq.org.  I can accept this kind of shit with random people, but you have been on this forum, and have been properly advised MANY TIMES OVER AND OVER.  Yet, you continue to do stuff like this.  BoingVert, seriously?

I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.

Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.

That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.

Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.

... Unless Boinvert is something else completely. /shrug

Please stop saying yolu will keep other peoples advices in mind, cause you never follow them, instead you do retarded stuff over and over and over

LOL. Come on man, listen to the free advice you're getting. You're more stubborn than Harvey!

you achieved a non-consistent, non-explosive /  grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.

at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.

You don't listen if people do give constructive feedback, so... /:

It's just irritating to see, tbh, especially when you have the squat you have and the potential to get up. You're wasting your time with this. Are you even squatting anymore? Are you even max jumping anymore? Stretching? Doing calf raises?

If you can show me a vertical jump program not endorsed by some industry guru I'll show you a program that isn't selling. A majority of programs out there have some reputable face on their product. You're falling for their marketing garbage. Some programs are still decent despite all the BS around them but that doesn't change the fact that you don't have to pay for a good routine.

The whole "official jump program of TFB" just screams marketing crap. Those guys were flying way before that program came out. I guarantee you they were either paid a large lump some or are making commissions on all sales for endorsing BoingVert.

Scooby, even if BoingScam was endorsed by Jesus, the fact is it's a cookie-cutter program lacking personalisation. I mean, the 6 phases (base preparation, technique, shock absorb, force development etc) aren't magic secret training tips, are all just things that you've already been doing. You're nearly six years into this shit, you're not a noob at this.

I would honestly love to see Boing get you 10'' on your RVJ because you seem like a motivated hard-working guy, but unless Shawn Myskza is training you personally you might get to the end of it with nowhere to go. Then you'll just latch onto the next latest thing and move sideways until you can't jump any more. It's not too late, don't go over to the dark side!

  Im only worried about you hurting yourself very seriously, what happened on that last drop was dangerous as hell man.  Youve got to learn to absorb some of that landing in your HIPS, and not your knees.  I would lower the height your landing from and post video until youre landing safely and efficiently, then progress the drop height.

This is the last thing I'll say in this journal because you're ignoring everything, but if you're having pain in your knee and ankle, it's time to look at your program and switch things up.

You should never have to push through the pain.

^ all these people are just meanies

  just to be real clear, I didnt randomly decide to post anything in here, I read his last reply to acole and thats what bugs me.

 He said "vertical trainer said I have enough strength" as an appeal to authority, downplaying acole and everyone elses advice that has attempted to help him in here.

 Its almost like arrogance, coming to a place that despises training scams and gimmicks, and constantly repeating the process, of going against everything this place stands for.

 I dont honestly believe that he wants help, so that had nothing to do with it.

That angle is correct. It remains the main goal, to become as athletic as possible. That's what i've been working towards this year and it's paying off so far. I've even successfully achieved some inverse hypertrophy as well by dilligently avoiding unnecessary exercises such as DLs, weighted chins and Pendlay rows. The questions about the deadlift (or sumo variation) are from the perspective of assisting the squat. I know I risk attaining some unwanted hypetrophy this way, but if it helps my squat I'm perhaps willing to risk it. Would having a strong back help staying up right out of the bottom of the hole? Not tipping forward as much if I have a strong chest and upper back? These are the trade offs im considering.

  This is the deal here, when you get your squat form on point, like youre doing now, the staying upright wont be the limiting factor, leg strength will.  Squatting correctly is the most optimal way to improve the squat. Its trained isometrically, in the exact manner you need it to work, in the lift.

  Training the low back even MORE, with added exercises like deadlifts, may contribute to you actually WANTING to lean over more, to get that momentum from the low back out of the hole.  You can have a nice lower back driven squat that wont contribute shit to your sports performance.  Instead of improving your form now, you get better at having a goodmorning squat.

 Many times, excessive forward lean in the squat comes from the quads and glutes being too weak initiate the concentric out of the hole, the lean happens as a result to get into a good morning position and help the lift.  Strengthening the legs more helps this, strengthening the low back at the expense of the legs contributes to it.

I am not saying that the deadlift is an awful exercise, only that in your case I dont think adding it to your program will help you in the way youre thinking it will.  Its already trained well in your well rounded set up.  Its kind of akin to someone saying, " I flare my elbows as wide as possible on bench press and it kills my pecs, I always fail at the chest. Im going to do some pec flys to strengthen my chest, instead of tucking my elbows in some and doing the lift differently."

It's dark times like this I wish I could call upon the advice of adarqui but alas Brian Kernigan and Dennis Richie take another victim, even beyond the grave.

lol.  He would tell you to work on getting that bone density down with zercher  bench presses.

 

Stick to the plan, gotcha.

yep.  also, shoulda left that pic up, looking stronger and leaner man, nice work.

  only doing what you can do already is a great way to never learn anything.

 A very good point.

I have 20 kg plates and 25 kg plates in my gym. I think the 25 kg plates are the bigger (have the longest diameter) so I actually use them for deadlifts.

Good luck getting ANYTHING out of that, Raptor.