Adarq.org

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

---

6 Dec 2010

PHASE 2 - Cycle 1 - Explosive Workout

Bodyweight@session : ~199
Injuries/aches : none
Soreness : yesterday it was quads/glutes/calves , today its hamstrings/abductors.

WARMUP:
-20 mins incline fast pace walking + dynamic warmup to get some good blood flow , was too sore to go straight to weights.

REA SQUATS:
4x3@143
-Great , real freefall!

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion  , was jumping a couple of inches off the ground!

PAUSED REVERSE LUNGE:
4x5@121

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176 , ( +22 lbs )

congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

Thanks a lot man , squats felt great too , definitely all time PR strength level!
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter?  
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.

why the jumps at home, cause of weather?

pc

Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.

Quote from: vag on November 29, 2010, 03:18:27 pm

- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! )

We want that only if there's video of it. 

LOL , from adarq.org to failblog.org!

---

30 November 2010

Weight@session : ~197
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x8@143

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

Lat machine was taken so for back i did:

-4x5 pullups ( had to push a bit with legs to get up )
-4x6 chinups


TRICEPS PUSHDOWN ( ROPE ):
1x10@77
1x10@88
1x10@99

Quote from: vag on November 30, 2010, 04:53:29 am

Darq , why can't i use the youtube embeding code like you do? It auto deletes the [htnl] part( spelled that wrong on purpose because it deletes it even in comments! ).
Same thing happens when someone quotes your vids that are embeded like that.
Is it a user priviledge issue or a bug?

nah it's not a bug, it's just people can't use raw html for "security purposes" :/

sorry about that, if you want a vid specifically html'd tell me and i'll do it each time.. just be like

html this

<url>

Yup , that's what i thought... and i agree , [htnl] cant be free...
It's fine , we will live with the standard [youtube] resolution...
 

<a href="http://www.youtube.com/watch?v=woOu_4l3lio" target="_blank">http://www.youtube.com/watch?v=woOu_4l3lio</a>

29 November 2010

Weight@session : ~196
Injuries/aches: none
Soreness : none

Some plyo shit and Upper Body Workout :

Decided to split Monday's upper body workout to 2 workouts Mon-Tues.
Not sure if ill keep it , i'll probably go by feel.

- 10' dynamic warmup

- 3x10 sec bilateral line hops

- 4x5 MR tuck jumps

Jumps@home ( 8'6'' ceiling so head-height jumps ):
- 2x3 SVJs : 26-ish , couple of 27''
- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! )

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@19lbs DBs in each hand

SHOULDERS FRONT RAISES:
3x8@66lbs

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@70
1x8@77 , too heavy

BICEPS CONCENTRATION DB CURLS:
3x8@24lbs DB each hand