Adarq.org

friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.

WTF???
Insanity...     

ya i know. i just dont understand why you would want to do a money-set in a hypertrophy workout. I think working up to a same set 4x6 would be better, even if it is less weight. on the strength workouts, money set ftw.

Well i see your point and youre'right but the workouts are hypertrophy-emphasised , its not like im bodybuilding , #1 goal is always strength.
If i did steady weight last night id have to do the sets at ~230-240lbs , that 286 money set would be lost! 4x6 with money set is a great combination of max strength with good hypertrophy.

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Nice job on the BSS man, beastly!

damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.

Thanks guys ! 

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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24 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.

SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats

BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.

LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake 

I don't know if it was the redbull , the placebo or both , but the workout was sick!

How is your strength coming along vag?

It started much worse than i thought for only 3 weeks of detraining but its going up fast and linear so far.
In 4x6 squat heaviest set is currently 231 , PR is 254
In MSEM squating PR is 3x297 , i hit 2x264.
And in BSS i already caught my PR hiting 8x198 last time.
Im treating my current phase as GPP/hypertrophy so i dont freak out about PRs etc , that's for later.

http://www.higher-faster-sports.com/trainingweaknesses.html

Awesome , one of his best articles in my humble opinion.
It also includes a god damn good template for intermediate trainees.

And finally 2 interesting pieces in that article:

I go into great detail on this topic in the upcoming VJB 2.0, but...

I plan to expand on this a GREAT deal in my upcoming Vertical Jump Bible 2.0 In the meantime however...

WTF , Vertical Jump Bible 2.0 !!!!!

                   

I don't know how much he can jump standing, no step.

Well , let's suppose he has insane reactivity , like 15'' SVJ-RVJ difference , his SVJ should be in the high 30's to low 40's.
Anyway we wouldn't get the money because he would squat 2xBW easily , im sure.
Furthermore , his VJ (running or standing) is not legit because clearly he is not human! 

But he DOESN'T SQUAT!

I wonder what does he squat while training for the high jump.

From KellyB's article http://www.higher-faster-sports.com/verticaljumpfaq.html:
In fact I have a $500 bounty for the first person who can show me someone with a legit 35 inch vertical jump who can't squat 1.5 BW within a week of learning the movement. I could probably crank that up to 2 x BW and I doubt I would ever lose.


50'' to 55'' without squat , that's gonna cost a LOT !

Journal edit: A la vag, I'm going to stick to the ratio set up. Green means a completed workout. SH=strength/hypertrophy, SP=strength/power, SR=speed/reactivity.

Yup ,  that workout-by workout thing is great!
Unfortunately cant keep with it this year because it's too extended ( 4 phases , 10 total cycles , 35 total workouts ) so im loging it by "phase". The 2-letters thing is a great idea though!