3931
ADARQ & LanceSTS - Q&A / Re: Hang clean question for Lance
« on: January 13, 2012, 09:27:13 am »
Thanks , i will stick to the HP cleans that i am already doing then...
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3932
ADARQ & LanceSTS - Q&A / Re: What kind of lunges and why?
« on: January 13, 2012, 09:24:04 am »
Thanks.
I think I'll switch to forward lunges for now and i will consider doing multi-directional ones later in the season...
I think I'll switch to forward lunges for now and i will consider doing multi-directional ones later in the season...
3933
ADARQ & LanceSTS - Q&A / What kind of lunges and why?
« on: January 13, 2012, 05:31:37 am »
My main question is about normal vs reverse lunges , but for better topic coverage let's talk about BSS and walking lunges too.
I remember adarq favoring the reverse lunges, but i don't remember why. Since i am implementing them (reverse) for a long time now, i would be interested to read a few arguments about each kind of lunge and reevaluate things.
I remember adarq favoring the reverse lunges, but i don't remember why. Since i am implementing them (reverse) for a long time now, i would be interested to read a few arguments about each kind of lunge and reevaluate things.
3934
ADARQ & LanceSTS - Q&A / Re: Hang clean question for Lance
« on: January 13, 2012, 05:14:13 am »
What about hang power cleans vs full power cleans , still under a power/vert-specific point of view?
3935
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 13, 2012, 05:04:34 am »yeah the "good improvements" part is what matters. keep on keepin' on!
Yes , thanks , my moto too. It is obvious that i am very weak at ATG squats but i will stick with them , i'm very interested to see how improving those will affect my jumping.
3936
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 12, 2012, 01:57:44 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 7-3
12 January 2012
Bodyweight@session : ~192
Soreness : none
Injuries/aches : none
ME lower workout.
SQUATS:
5@154 ( +22lbs )
5@165 ( +11lbs )
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
-All sets and reps ATG. Goodmorning'ed last two reps of 198 set
BB REVERSE LUNGES:
6@132 each leg ( same )
6@143 each leg ( +11lbs )
6@154 each leg ( +22lbs )
STANDING CALVE RAISES:
1x15@165 ( same )
1x15@176 ( +11lbs )
1x15@187 ( +22lbs )
-Good improvements , weak numbers.
3937
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2012, 11:08:26 am »
LOL , was just kidding though , you were on a PR train already , you would have had the same results yesterday even if you did avishek RVJ deadlifts the other day! 
On a serious note , i really like that last template you wrote. Simple and zeroing in all the jumping essentials.
Maybe add a p-chain assistance exercise somewhere?
On a serious note , i really like that last template you wrote. Simple and zeroing in all the jumping essentials.
Maybe add a p-chain assistance exercise somewhere?
3938
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 12, 2012, 04:50:40 am »On the first phase i would turn one day to 'power day' , better be day 2 , consisting of power cleans/snatches and heavy explosive box squats. That would help your ( lacking? 34 RVJ is low for 2*BW ) RFD and also leave some room for better recovery, resulting awesome jumps at day 3.
- explosive parallel box squat 2 x 275,275,275,275,275
lol, i have no idea what i'm doing. these felt cool, i guess. speedy. (?)
- DLRVJ x ~20
dunked a tennis ball repeatedly, probably 8-10 times. i've been able to jump high enough before but didn't have one on hand. anyway it's the first time i've ever actually put something through the rim. it felt awesome, i was giddy afterward. and i think i actually PR'd for height, too. true 34, for sure. sweet.
3939
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 11, 2012, 03:22:54 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 6-3
11 January 2012
Bodyweight@session : ~190
Injuries/aches : none
Soreness : none
Upper body workout
BENCH PRESS:
8@99lbs ( +11lbs )
8@110lbs ( +11lbs )
8@121lbs ( +11lbs )
8@132lbs ( +11lbs )
SEATED ROWS:
8@140lbs ( +11lbs )
8@155lbs ( +11lbs )
8@170lbs ( +11lbs )
8@185lbs ( +11lbs )
SEATED OHP:
8@61,5lbs ( +2lbs )
8@70,5lbs ( same )
8@79,5lbs ( -2lbs )
8@88lbs ( -4.5lbs )
-Cage was taken so had to do them with DBs.
WIDE GRIP LAT PULLDOWNS:
8@140lbs ( +10lbs )
8@150lbs ( +10lbs )
8@160lbs ( +10lbs )
8@160lbs ( same )
3940
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 10, 2012, 03:09:39 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 5-3
10 January 2012
Bodyweight@session : ~192 , wtf , probably water
Soreness : none
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@88lbs ( same )
5@110lbs ( same )
5@121lbs ( same )
-Same loads with last time , much improved smoothness & 'jumping' the weight.
EXPLOSIVE HALF SQUATS :
3@231lbs ( +11 lbs )
3@242lbs ( +11 lbs )
3@253lbs ( +11 lbs )
3@264lbs ( same )
3@275lbs ( skipped last time)
3@297lbs ( skipped last time)
3@319lbs ( skipped last time)
3@319lbs ( skipped last time)
-Squat rack was taken , had to do them at the smith machine. Movement was unnatural , hated it.
-Good explosion up to 297.
-319 was not fast and ROM was limited so i stopped adding.
RDL:
8@176lbs ( same )
8@198lbs ( +11 lbs )
8@220lbs ( +22 lbs )
-Awesome, more in the tank.
STANDING CALVE RAISES:
4x6@209lbs ( same )
Edit:
corrected my squat top sets load , was 319 and not 308.
3941
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 10, 2012, 09:27:17 am »on your vids, you should scream "This is Sparta"
LOL
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 4-3
6, 7, 8 January 2012
Away at hometown again , nothing.
9 January 2012
Bball game.
Endurance much better than what i expected. Vert felt good but i didn't do any rim jumps to report.
3942
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 06, 2012, 02:59:42 am »you mean that second row to be "2012 ON/OFF DAYS," i think.
LOL , fixed!
Nice, I really like this layout ^^
The log layout? Or the workout day template? Both not new anyway!
3943
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 05, 2012, 03:24:40 pm »ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.
2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 3-0
5 January 2012
Bodyweight@session : ~189.5
Soreness : quads 4.5/5 , glutes and calves 4/5 , hamstrings 3/5
Injuries/aches : none
Explosive lower workout.
HANG POWER CLEAN:
5@88lbs
5@110lbs
5@121lbs
-88 = too easy , wasted set
-121 = 5 reps
tieEXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@264lbs
-VMO started burning so i stopped at 4x3 ( normally i go for 8x3 progressing from explosive to ME halfs )
-Great form & explosion , bar jumping off
RDL:
8@176
8@187
8@198
STANDING CALVE RAISES:
4x6@209lbs
-Much weaker than last similar workout 2 weeks ago ( PRed half squat 3x330 and RDL 5x242 ).
-I still consider this workout a great one given the detraining and soreness ( i can't even walk normally ).
-Somehow HP cleans were the best of this season and tied PR, whack!
3944
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 05, 2012, 10:29:20 am »You guys don't understand. That phase of life is over for ADARQ.
So once again , we are all wrong and somehow you understand and realize something all others don't , despite the fact that those who talked know adarq better than you.
I see a pattern here...
3945
