Adarq.org

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! 

Yeah hangtiming it from the heel rise to the heel back on the ground (since the center of gravity rises when the heel rises, so you're basically "in air" when that happens). Also these numbers make sense so I guess they're right.

According to my study on that , that also seems to be wrong measurement:
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

Also note that the hangtime height calculation physics formula is for vertical displacement , when you put an angle to your orbit ( have horizontal displacement too ) the type is different , so or those calculators are wrong again.

--- end spazzing out ---

nice man, going to get some PR's early, big PR's soon down the road.

pc

Thanks man , hopefully !!!
Weights are going up very nice , performance ( vert ) is still suffering , but that's the plan, GPP FTW!
Gotta be patient...