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Messages - vag

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4396
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:

4397
ADARQ & LanceSTS - Q&A / Re: Every day squatting
« on: December 14, 2010, 07:32:04 am »
http://www.higher-faster-sports.com/warmups.html


4398
Basketball / Re: Grant Hill
« on: December 14, 2010, 04:23:51 am »
+1000 , Grant Hill is the man , thank for posting this!

4399
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 13, 2010, 03:24:30 pm »
13 Dec 2010

Weight@session : ~200
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +11lbs )
1x5@154 , ( +11lbs ) ( -3 reps )

INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@41

WIDE GRIP LAT PULLDOWNS:
1x8@154
1x8@165
1x8@176 , ( +11lbs )
1x6@187 , ( +11lbs ) ( -2 reps )

SEATED ROWS:
1x8@154
1x8@165
1x8@176

TRICEPS PUSHDOWN ( ROPE ):
1x10@88 , ( +11lbs )
1x10@99 , ( +11lbs )
1x10@110 , ( +11lbs )

4400
Progress Journals & Experimental Routines / Re: Stats and Progress Index
« on: December 13, 2010, 12:03:37 pm »
Quote from: ghettoracer on December 13, 2010, 11:21:09 am
is it me or is this bbs software pretty simplistic?  i don't even see a thread subscription button.  for me, i saw a few logs where the guys are pretty much my height and reach 5'10"-5'11" and i like to keep track of them and compare progress...

What you're looking for is the NOTIFY button  8)

4401
Pics, Videos, & Links / Re: Marcus johnson
« on: December 13, 2010, 07:36:08 am »
http://www.adarq.org/forum/pics-videos-links/a-nice-little-jump/

4402
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 12, 2010, 12:56:56 pm »
Quote from: Flander on December 11, 2010, 10:00:44 am
nice session.

Thanks man , i apreciate it!  :highfive:

4403
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 11, 2010, 09:47:04 am »
11 Dec 2010

Workout 1 : Vertical Jump Testing
Jumping on concrete , 10' rim
Conditions : 4 degrees Celsium , 30kph wind ( 40'F , 19mph ) :pissed:

1x4 SVJs : ~27''
1x3 Dropsteps : ~31'' ( dropstep PR i think )
1x3 1-step DLRVJs : ~30''
1x3 full runup DLRVJs : ~32''


Workout 2:


THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending



PHASE 2 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

SQUATS :
1x5@209 , ( +11lbs )
1x5@220 , ( +11lbs )
1x5@231 , ( +11lbs )
1x5@253 , ( +deeper ROM )
1x5@297 , ( +11lbs ) , ( -limited ROM )
- 209, 220 & 231 sub-parallel , 253 1/2 , 297 = 1/4
- 5x231 below parallel = WIN
- 5x253 pushing parallel = WIN
- 5x297 fatigue caught up , could only do them quarters , FAIL

REVERSE LUNGE:
1x6@132
1x6@154 , ( +11lbs )
1x6@176 , ( +22lbs )

LEG CURLS:
1x8@110
1x8@121
1x8@132
1x6@143 , PR

SINGLE LEG STANDING CALVE RAISES:
1x12@BW+110lbs
1x12@BW+132lbs
1x12@BW+154lbs , PR


4404
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 10, 2010, 12:38:18 pm »
10 Dec 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.

4405
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 10, 2010, 05:53:34 am »
Quote from: LBSS on December 09, 2010, 02:57:40 pm
NICE on the squats

Quote from: adarqui on December 10, 2010, 05:10:51 am
:headbang:

Thanks guys!  :highfive:

4406
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2010, 02:50:14 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

9 Dec 2010

PHASE 2 - Cycle 1 - Stim Workout

Bodyweight@session : ~200 ,  :highfive:
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!

MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.

SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.

4407
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 09, 2010, 04:32:17 am »
Ohhh , that court is the shit , jumps look like the shit too!
Suggestion : don't go to that court often , keep it for ultra special occasions. For example go there at the forthcoming peak period. Do multiple dunk sessions there , make an AWESOME mix , then don't go again until a new major peak.
Just saying...  ;D

4408
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2010, 04:19:29 am »
Quote from: adarqui on December 09, 2010, 02:05:47 am
very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.

pc man

Lactic acid buildup = muscles start burning? If so , no i don't get that.
What happens is that HR goes crazy high and i feel exhausted. Just like in the breaks of interval sprints.
My guess is lack of anaerobic endurance ( + age of course , MHR is 17bpm lower than a 20yo kid , 17bpm is HUGE ) , i may be totally off though...

4409
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 08, 2010, 01:21:22 pm »
8 Dec 2010

Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance! :pissed:
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick!  ;D

4410
Introduce Yourself / Re: Adarq bio?
« on: December 08, 2010, 04:59:09 am »
Quote from: adarqui on December 08, 2010, 03:40:58 am

bro, stop ur whining, we'll just lower the rims as we get older.. i hope to be jumping 45" into my 40's, lol, but if that doesn't happen, we'll just age adjust the rims, 9' at 40, 8' at 50, 7' at 60.

adarq.org dunk fest on 7' rims at 60+ years old, wut u kno bout dat.

WORD!  :D  ;D  8)  :P

9'@40 is pussy though , with our reaches we need ~20'' to dunk 9'.

Step your game up , here are the real age-dunk requirements:

10'  @ 40 ( needed vert = ~33'' )
9'6'' @ 50 ( needed vert = ~27'' )
9'    @ 60 ( needed vert = ~20'' )
8'6'' @ 65 ( needed vert = ~15'' )
8'    @ 70 ( needed vert = ~ 8''   )

I CAN HAZ OLDIZ BUT GOODIZ XPLOSIV VERTS???

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