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Messages - vag

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4381
Pics, Videos, & Links / Re: The Motivational Thread
« on: December 21, 2010, 04:44:07 am »
Quote from: BMully on December 20, 2010, 06:09:03 pm
<a href="http://www.youtube.com/watch?v=5lpWwbqd0vU" target="_blank">http://www.youtube.com/watch?v=5lpWwbqd0vU</a>

I don't know where to put this, but damn!!! his form is not always 100% perfect but who cares

 :o  :o  :o

Some insane stuff in there , some very dangerous too , huge beast for sure , respect!!!

4382
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 20, 2010, 03:03:41 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

20 Dec 2010

PHASE 2 - Cycle 2 - Explosive & Stim Workout

Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout

Bodyweight@session : ~201
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.

EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.

MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 ,  :personal-record:
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.

ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.

SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 ,  :personal-record:

END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both!  :headbang:  :highfive:  :personal-record:

4383
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 18, 2010, 06:03:03 pm »
Quote from: Leonel on December 18, 2010, 08:59:04 am
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!  :headbang: :headbang:

Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...

4384
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 18, 2010, 08:28:24 am »
18 Dec 2010

Vertical Jump Testing / Dunks

Weight@session : 201,5  :o
Injuries/aches : none
Soreness : none

10' jumps :

1x3 SVJs : 10'2'' ( 27'' )

1x3 dropsteps : got one at 10'7'' , 32'' ,  :personal-record:

2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )


2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!

2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.

Dropoff at last dunk set ( ~26 ME jumps ) so stop.

Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.

Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441

4385
Pics, Videos, & Links / Re: Squat PR (120x5, 130x3) and some 30 kg snatches
« on: December 17, 2010, 06:10:29 am »
Yup , those squats are awesome.
Even more props for PRx3 when it was planned for PRx1.
More to come , keep it up...

4386
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 16, 2010, 02:50:31 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


16 Dec 2010

PHASE 2 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~200
Injuries/aches : ankles/calves stressed from bball.
Soreness : very light upper body soreness.

SQUATS :
1x5@209
1x5@231 , ( +11lbs )
1x5@253 , ( +11lbs )
1x5@275 , ( +11lbs )
1x5@297
- 209 & 231 sub-parallel
- 253 half to parallel , 1 rep below parallel , WIN.
- 275 legit halfs , 297 better ROM than last time but not where i want it.

REVERSE LUNGE:
1x6@143 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@187 , ( +11lbs )
- Load goes up , form&ROM improves too , WIN.

LEG CURLS:
1x8@121 , ( +11lbs )
1x8@121
1x8@132
1x8@143 , ( +2 reps , PR )

SINGLE LEG STANDING CALVE RAISES:
3x12@BW+110lbs
- Took those easy as ankles/calves felt too stressed from yesterday.

4387
Basketball / Re: Basketball fights, bad fouls, hard shit, dirty shit, etc..
« on: December 16, 2010, 07:55:02 am »






4388
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 16, 2010, 03:48:48 am »
Quote from: adarqui on December 15, 2010, 10:11:12 pm
hey vag have you ever tried squatting?!?!!? lolol

LOLLLLLLLLLLLLLLLL


Quote from: adarqui on December 15, 2010, 10:11:12 pm
awesome vag, that was on 10' indoor courts right?

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:


Thanksssssss!
Yup, 10' indoor with extra slippery wood , the assholes never mop it , &^%$#@! :pissed:
Dropsteps are not affected from that though , as shown from the PR tie.

4389
Surfing, Skateboarding, Motorcross, Extreme Sports, etc. / Re: Fearless
« on: December 15, 2010, 02:22:32 pm »
Quote from: Flander on December 15, 2010, 02:09:37 pm
Blocked due to stinking copyright.

This video contains content from Sony Music Entertainment, who has blocked it in your country on copyright grounds.

 :(

4390
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 15, 2010, 01:21:56 pm »
Back to the log:

15 Dec 2010

BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice! :D

4391
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2010, 08:32:31 am »
Quote from: Raptor on December 15, 2010, 08:18:02 am
Quote from: adarqui on December 15, 2010, 06:08:21 am

stretching:
- stretched full body for an hour but, best thing i did, was this stretch where you lie down flat then bring your legs over your face, point of foot touching ground above your head. i held that for 2 sets, for about 5-8 minutes.. really helped my erectors which have been pretty tight lately, feel very good from it.


I don't get it, how can you "point of foot toucing ground above your head". It's either touching the ground or it's above your head.



BAM!

 ;D


4392
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 15, 2010, 08:24:14 am »
Quote from: Raptor on December 15, 2010, 08:15:06 am
You haven't done any MSEM yet have you?

Scroll this page up , there is an MSEM workout loged ;)

I did MSEM on all stim workouts so far ( last element in ratio [strength:power:stim] ).
Finishing hypertrophy transition phase this week , MSEM will be appearing much more often after that...

4393
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 15, 2010, 03:35:47 am »
Quote from: adarqui on December 15, 2010, 12:14:54 am
Quote from: LBSS on December 14, 2010, 06:08:28 pm
You are the most consistent PR-setter on the whole forum.

x2

Thanksssss!@#$%@#$@!#$  :headbang:  :strong:  :highfive:

Hope vert PRs follow , can't wait to peak...

4394
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 14, 2010, 03:09:10 pm »
14 Dec 2010

Weight@session : ~200,5
Injuries/aches: none
Soreness : chest&back , normal

Some light cardio & some beachwork :

- 25 mins of light cardio ( 4mins walk 6kmh - 1min jog 8kmh , total dist = 2,5km )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

SHOULDERS LATERAL RAISES:
3x8@25lbs DBs in each hand , ( +6lbs )

SHOULDERS FRONT RAISES:
skipped

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77 , ( +7lbs )
1x10@88 , ( +11lbs , +2 reps )

BICEPS CONCENTRATION DB CURLS:
1x8@24lbs DB each hand
2x8@30lbs DB each hand ( +6lbs )

4395
ADARQ & LanceSTS - Q&A / Re: Every day squatting
« on: December 14, 2010, 10:41:43 am »
Quote from: Raptor on December 14, 2010, 10:30:50 am
Quote from: vag on December 14, 2010, 07:32:04 am
http://www.higher-faster-sports.com/warmups.html



Yeah I know that article and that's what I'm usually doing.

Ah , ok!  ;D

I sent that reply because you said :
Quote
Because if I'm to warmup using squats, say 50x10, 60x10, 80x8 and then do my work sets...
That is what the article tells you NOT to do! :D

But then again its obvious you know it because that's what you're saying , that this warmup would fatigue you too much.
I guess you were asking if you need to do an exaggerated warmup and what you typed was that theoretical exaggerated warmup template. Or something else that im missing...
Oh well...:ninja:

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