Adarq.org

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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7 October 2010

PHASE 1 - Cycle 2 - Explosive Workout

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

REA SQUATS:
4x3@143 , ( +22 lbs , +1 set )

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@187 , ( +22 lbs )

Paused BSS ( at smith machine ):
1x5@154 , ( +22 lbs )
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154

i've never squatted on a 'standard bar' so I really don't know.. I'd imagine weight would 'feel' heavier/less stable on a standard bar, because of how small it is and how the ends don't usually rotate.. not sure though, never had a standard bar in any gym i've been in.

The guys here are pussys , most gyms don't even have a squat rack and this one that im going and has a squat rack uses normal bars , not only for squats , everywhere , bleh!
Previous gym had nice oly bars ( even the small EZ bar had thick rotating ends ) but no squat rack , meh...
There's a new gym opening near my home and it looks like a good one, lets see...

Squatting on a smith would definitely suck compared to oly bar though.. Trying to go deep on a smith would feel like hell I imagine.. I personally would think it would be 'harder' on a smith to go deep than free bar, just because of how locked into position you are with the smith, for me i'd hate that.

peace

For me it's easier to go deeper at the smith , but it leaves a fake feeling , the forced vertical descend and the assisted balance make you feel it's an artificial movement , squating at the smith machine is horrible!
Even with standard bars free squats >>>> oly bar smith squats.

5 October 2010

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

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x8@143
1x6@154 , ( +1 rep )

INCLINE BENCH CHEST DB FLYS:
1x10@41,5 each hand , ( +4,5 lbs )
1x10@41 each hand
1x10@41,5 each hand , ( -6,5 lbs )

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

SEATED ROWS:
1x8@154
1x8@165
1x8@187

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( -11lbs )
1x6@121 , ( -11lbs )
1x6@132 , ( -11lbs )
1x6@143

EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@88 , ( +6,5lbs )

TRICEPS PUSHDOWN ( ROPE ):
Too tired , skipped.

More or less same weight in all , better form and ROM.

Well you better believe it makes such a dramatic difference...

If you think about it, this takes away so much from your leg strength potential because you can't use a weight that's actually challenging for your leg strength. You use a weight that's challenging for your form, while the legs can cope with that weight with no problems whatsoever.

That's a lot of lost training stimulus.

That's a very interesting part , im not sure how exactly it goes.
So there's a huge deficit betwen smith and free squats , like 50lbs in the 6-rep range.
But how much of it is it because of the thin-olympic bar and how much because of the balance/help the smith machine gives?
Id like to hear what Andrew has to say about that...

Yup , ive followed his youtube vids and read some articles on his site in the past.
He seems to know his stuff and the training principles are correct: Heavy lifting to build up strength , plyos + explosive lifting to transfer it to vert.
What bothers me is that his site is over-marketed , full of "buy me" links and testimonials , its getting a bit ridiculous. But he's gotta make a living , im not the one to judge how he does that.
All in all , i have not read his program but i think he is legit and his program works.

Quote from: vag on October 04, 2010, 02:48:02 pm

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps

how'd you feel on this? how was the FA (force absorption) on the landings?

pc

MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.

Was about time i post a vid like that.

<a href="http://www.youtube.com/watch?v=lc1wKMV-gHY" target="_blank">http://www.youtube.com/watch?v=lc1wKMV-gHY</a>

My main critique point is that i seem to descend way too fast.
Also some of the half-squats are actually closer to 1/4 squats. But that's not much of an issue , on the heavier set ( 253 ) they were all halfs , considering 'legit half' the one i put in slo-mo.

Let me know what you guys think...

this video will make you cringe...........

<a href="http://www.youtube.com/watch?v=J92piqlYHmc" target="_blank">http://www.youtube.com/watch?v=J92piqlYHmc</a>

I agree with everything you said at your comments , but i don't think he deserves to be in this thread together with all those horrible training weirdows.
Except from the deadlifts , those look terrible and very dangerous too!
Also jump squats and depth drops AFTER squats and deadlifts , WTF??
But i still think he deserves better than being in this thread!
Just saying...