Adarq.org

13 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The classic right hip pain , like 1/5
- Soreness: Calves , quads , glutes : 1/5

- 10 mins light jog
- 10 mins dynamic warmup

- 3 mins rest

C1: 40m sprint @ 100%
C1: Rest : 10 seconds
C1: 5 x MR tuck jumps
C1: Rest : 60 seconds
C1 info : 5 rounds.

- 5 mins rest

- Bunch of low/mid effort jumps
- 2x3 dropstep DLRVJs : mostly 29'' , couple of 30''s.
- 2x3 1-step DLRVJs : mostly 30'' to 31'' , couple of 31,5''s.

- Long good lower body stretch.

nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

Thanks man! Yes , my thoughts too , the deep heavy BSS kills everything , i was thinking like it's turning around , BSS are becoming my main strength exercise and half squats are more jump-specific/assistance. Crazy!
As for the deep lights , that's what im doing already , all warmup sets are ATG , hip doesnt bug until ~200lbs because there is not much weight to stabilise , i keep going down until ATG. ATG squats are fine , it is the parallel ones that kill me.

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.

Right again , this particular workout was done wrong on purpose: Didn't treat it as a STIM workout , rather as a max-out workout , because after holidays detraining i went straight to GPP , wanted to throw a diesel workout in. In the next stim workouts i wont be going to max.

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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11 September 2010

PHASE 1 - Cycle 1 - Stim Workout

Bodyweight@session : forgot to check!
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...

MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts!  

SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises  

Looks like his vertical to me is more in the high 20's range, but that might be camera angle. The rim looks to be 9 ft to me lol

Yes, the angles are ridiculous and the camera-man sucks ass bigtime!
But at 0:28 the cam is steady , you can get a good idea of rim height and jumping ability there...

i was just looking at the jumps again, and one of the pictures i didn't include was this one.. which i realized is pretty high, considering my arm is bent forward as far as it is with wrist still over rim.. this jump has me happy

x2 , that's the jump i liked most from that vid , wrist above rim with huge angle , JusFly status! 

is it a bit low or what? possibly.. still he flys

Probably a couple of inches.
They're also kinda admitting it , because at 5'10'' he needs 50'' to barely touch head at rim. He gets his head way above it in that jump so they would claim more.
If i had to guess , id say that's in the ~9'10'' area and his jump in the ~52'' area.

Sick stuff as always from haneef , i love how he floats...

Quote from: adarqui on September 07, 2010, 04:49:03 am

Quote from: vag on September 07, 2010, 03:45:10 am

Quote from: adarqui on September 06, 2010, 08:15:03 pm

nice man, how long you pausing on paused-BSS?

Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.

nice nice!

x2 I haven't tried pausing at the bottom of heavy BB BSS but that seems pretty strong to me. Good stuff man.

Quote from: ESav15 on September 07, 2010, 11:15:43 am

having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.

Especially given where his actual squats are. Brain explosion.

Vag, I think you must be the greatest BSS'er, relative to squat strength, of all time.

Thanks everyone!

As for the squat-BSS ratio , there are a few important details:
- BSS are done on a smith machine , squats are free.
- Smith machine has a 44lbs olympic bar with rotating ends , squat rack has a thin 33lbs bar.
- Squat rack has no pins in case of failure , so that negatively affects my squat too.

"G.O.A.T." status ? easy tiger! LOL

It's silly to try and touch the backboard... your hand will be leaning forward so it will be much lower than a full extension upwards...

If you want to measure something try a vertec.

Indeed , and here his hand has a huge angle , the difference with some frames before touching the board is obvious.
For freaks in the 50'' area , head height is more useful for calculating.
But for all of us caught in the mid/low/high 30's , highest touch is the way , so its really funny/nice to see someone like Darlington attempt a highest touch...