391
Pics, Videos, & Links / Re: beast
« on: February 21, 2011, 06:02:03 pm »
He looks like he's not even trying. Good vid.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
392
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: February 21, 2011, 04:27:41 pm »393
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 21, 2011, 01:56:07 pm »
Why are you cutting milk? Nothing against it, just wanna know your reasoning. Is it just to help lower bodyweight easier?
394
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 21, 2011, 01:20:58 pm »
What exactly did you do for a warmup? It might be that you didn't get adequate motion or flexibility going in your hips. Used to happen to me once in a while too on similar lifts when I didn't warmup properly.
395
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 20, 2011, 01:41:28 pm »
Saturday 2/19/2011:
I'm righting this the day after. I was at a buddy's gymn for a party last night. Got to practice a couple cool stuff.
Backflips are coming pretty okay, I just have to stop being such a pansy and do them on flat ground anywhere else.
Tried some wall spins. I'm surprised how well I can do those considering it's been more than a year since I've done any.
Made a four man tower with some guys later in the night. I have some footage of the three-man that I wasn't in. Not nearly as impressive, but still cool.
Here's the fun part: Tried a wall flip for the first time. Wall was padded. Floor was made for tumbling or gymnastics floor routines or whatever. I figured I'd put a mat where I was jumping into the wall to make sure I didn't mess anything up. I regret it now. Didn't get the height I needed because the floor absorbed too much of my jump into the wall... and then my body had less time to rotate since the mat was there. Ended up landing about 45 degrees and hurting my ankle kinda like Damien did.
Pretty sure it's sprained right now. Luckily no school tomorrow. Plan on icing and completely resting at least until Tuesday.
Any other ideas for rehab stuff?
I'm righting this the day after. I was at a buddy's gymn for a party last night. Got to practice a couple cool stuff.
Backflips are coming pretty okay, I just have to stop being such a pansy and do them on flat ground anywhere else.
Tried some wall spins. I'm surprised how well I can do those considering it's been more than a year since I've done any.
Made a four man tower with some guys later in the night. I have some footage of the three-man that I wasn't in. Not nearly as impressive, but still cool.
Here's the fun part: Tried a wall flip for the first time. Wall was padded. Floor was made for tumbling or gymnastics floor routines or whatever. I figured I'd put a mat where I was jumping into the wall to make sure I didn't mess anything up. I regret it now. Didn't get the height I needed because the floor absorbed too much of my jump into the wall... and then my body had less time to rotate since the mat was there. Ended up landing about 45 degrees and hurting my ankle kinda like Damien did.
Pretty sure it's sprained right now. Luckily no school tomorrow. Plan on icing and completely resting at least until Tuesday.
Any other ideas for rehab stuff?
397
Pics, Videos, & Links / Re: The Motivational Thread
« on: February 19, 2011, 01:56:41 pm »I'm in that one at :50
398
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 18, 2011, 11:57:23 pm »
Friday 2/18/2011:
-Warmup
-Wrist stretch
-Basic tumbling stuff: few cartwheels, power hurdle into roundoff, handstand into roll, a few handstand practices (still suck)
-Light fun stuff for about an hour really....
-CORE/POWER CIRCUIT X2 (1 minute each station)
-Burpees
-Front plank
-Pikes
-Split jumps
-Pushups
-Iso hold (6 in. hold)
-Butt scoots
-BW squats
-Right arm plank
-Lunges
-Russian twists
-Squat jumps
-Left arm plank
-Flutter kicks
-Rest
-PWO shake
Didn't actually get to do the full 2 circuits. Only went about halfway through second time around before coach decided to call it good. Definitely painful. Played in the pep band for the final home basketball game for our school. Had my fun yelling at the other teams absurd mistakes and complaints, as well as some ridiculous calls made by the refs. Gonna go have another protein shake now. It's been a long and tiring day. Good though.
-Warmup
-Wrist stretch
-Basic tumbling stuff: few cartwheels, power hurdle into roundoff, handstand into roll, a few handstand practices (still suck)
-Light fun stuff for about an hour really....
-CORE/POWER CIRCUIT X2 (1 minute each station)
-Burpees
-Front plank
-Pikes
-Split jumps
-Pushups
-Iso hold (6 in. hold)
-Butt scoots
-BW squats
-Right arm plank
-Lunges
-Russian twists
-Squat jumps
-Left arm plank
-Flutter kicks
-Rest
-PWO shake
Didn't actually get to do the full 2 circuits. Only went about halfway through second time around before coach decided to call it good. Definitely painful. Played in the pep band for the final home basketball game for our school. Had my fun yelling at the other teams absurd mistakes and complaints, as well as some ridiculous calls made by the refs. Gonna go have another protein shake now. It's been a long and tiring day. Good though.
399
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 18, 2011, 11:45:08 pm »
That ^
Top one especially. You should know by now I don't dick around or play the sarcasm game, LBSS.
EDIT: Of course that's not HUGE. But it definitely looks bigger than 153.
400
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 17, 2011, 10:31:09 pm »
I don't know if it's just the shirt, but you're looking pretty big and ripped. Almost looks weird considering you're what? 6'1"~6'2"? And you're only 152.... awesome. Jumps are still looking tight even with the crazy sickness lately. Get better soon mang.
401
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 17, 2011, 08:36:29 pm »Yesterday's vid.
402
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 17, 2011, 12:22:06 am »
Wednesday 2/16/2011:
-Warmup
-4 laps: indian runs. (indoors of course)
-8 laps: slow jog curves, stride straights
-No rest between
-5 strides down straight: focus on positions, hip height, and relaxation. Walk back recovery between each
-5 accelerations to 100%: Focus on ^. Walk back recovery between each
-Weightroom
-Clean pulls: 155x3x5
-RDL: 155x3x5
-DB step ups S1: 35x3x6 (35lb ea. hand)
-DB squat jumps S1: 35x3x6
-Partner hamstring exercise
-Legs straight on bench, partner pulls down to resist upward leg motion (like GHR) Same when legs are coming down
-3x5 each direction
-Core: 3x through circuit
-Hanging leg raises x 7 (toes to bar)
-30 sec ea: while lying down: flutter kicks, scissor kicks, iso hold, flutter kicks
-Weighted pikes: 25lb. plate overhead x 10
-PWO shake.
Core was hell. That is all
Buddy and I filmed a couple neat stuff after the workout. Should be done uploading and processing on youtube by tomorrow morning. (internet's slow)
-Warmup
-4 laps: indian runs. (indoors of course)
-8 laps: slow jog curves, stride straights
-No rest between
-5 strides down straight: focus on positions, hip height, and relaxation. Walk back recovery between each
-5 accelerations to 100%: Focus on ^. Walk back recovery between each
-Weightroom
-Clean pulls: 155x3x5
-RDL: 155x3x5
-DB step ups S1: 35x3x6 (35lb ea. hand)
-DB squat jumps S1: 35x3x6
-Partner hamstring exercise
-Legs straight on bench, partner pulls down to resist upward leg motion (like GHR) Same when legs are coming down
-3x5 each direction
-Core: 3x through circuit
-Hanging leg raises x 7 (toes to bar)
-30 sec ea: while lying down: flutter kicks, scissor kicks, iso hold, flutter kicks
-Weighted pikes: 25lb. plate overhead x 10
-PWO shake.
Core was hell. That is all
Buddy and I filmed a couple neat stuff after the workout. Should be done uploading and processing on youtube by tomorrow morning. (internet's slow)
403
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 15, 2011, 12:13:49 am »
Monday 14/2/2011:
Happy singles awareness day. Woot.
On to business...
-Warmup: 10 laps movement/skips/jogging
-Running Drills (2x each)
-Skipping A's
-Skipping B's
-Butt Kicks
-Running A's
-Running C's
-Gassers
-20~25m One direction (begin to end)
-Run: beginning, to end, to beginning, to end, to beginning, and done. (Basically run one straight on indoor track and back 2x... and that makes 1 rep)
-4x
-Rest: whatever time it took for the two other groups to finish
-Walking A's and B's x 2 for a light recovery
-Weights
-Squats: 135x6, 165x5, 175x5, 185x5, 155x2 (last on was purely to check form and depth w/coach)
-SA DB cleans S1: 45lbx2x3
-GHR S1: 2x6
-Y-raise S2: 5lbx2x10 (tried 10lb for first set... hurting my deltoid by the end. Better than last week though)
-SA DB rows S2: 55lbx2x5 ea. arm
-Core: (we agreed it would be light if the gassers were pushed hard.... I lol'd when I found out what we were doing)
-Pushups x 1
-Sit ups x 1
-Hanging leg raise (toe touchers) x 1
-Repeat 3x.
-LOLOLOL
-PWO (NOM)
If you can't tell by all the running drills I've been writing to my journal... we've been focusing on form a lot. Times during the gassers I felt my running form pop into just the right place.... I was tired but the running felt way easier than it could have. I was also moving pretty quick without stressing too much. Felt pretty good. If I can keep that up through my longer races I will be GOLDEN.
Happy singles awareness day. Woot.
On to business...
-Warmup: 10 laps movement/skips/jogging
-Running Drills (2x each)
-Skipping A's
-Skipping B's
-Butt Kicks
-Running A's
-Running C's
-Gassers
-20~25m One direction (begin to end)
-Run: beginning, to end, to beginning, to end, to beginning, and done. (Basically run one straight on indoor track and back 2x... and that makes 1 rep)
-4x
-Rest: whatever time it took for the two other groups to finish
-Walking A's and B's x 2 for a light recovery
-Weights
-Squats: 135x6, 165x5, 175x5, 185x5, 155x2 (last on was purely to check form and depth w/coach)
-SA DB cleans S1: 45lbx2x3
-GHR S1: 2x6
-Y-raise S2: 5lbx2x10 (tried 10lb for first set... hurting my deltoid by the end. Better than last week though)
-SA DB rows S2: 55lbx2x5 ea. arm
-Core: (we agreed it would be light if the gassers were pushed hard.... I lol'd when I found out what we were doing)
-Pushups x 1
-Sit ups x 1
-Hanging leg raise (toe touchers) x 1
-Repeat 3x.
-LOLOLOL
-PWO (NOM)
If you can't tell by all the running drills I've been writing to my journal... we've been focusing on form a lot. Times during the gassers I felt my running form pop into just the right place.... I was tired but the running felt way easier than it could have. I was also moving pretty quick without stressing too much. Felt pretty good. If I can keep that up through my longer races I will be GOLDEN.
404
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: February 13, 2011, 11:50:18 pm »
You can make fun of people's mess ups all you want, but injury's serious.