Adarq.org

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

---

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...

Finally , some freak jumper does what we all want , he jumps on the rim ( actually backboard ) for highest touch!
He holds back as you will see , but it still looks damn sick and unreal

<a href="http://www.youtube.com/watch?v=pBhuHHLs08s" target="_blank">http://www.youtube.com/watch?v=pBhuHHLs08s</a>

Highest touches are around 0:54

3 September 2010

Weight@session : ~191,5
Injuries/aches/soreness : none

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132
1x6@143 ( +11lbs )
1x6@132

INCLINE BENCH CHEST DB FLY:
1x10@24 each hand , ( +2 reps )
1x10@28 each hand , ( +2 reps )
1x10@35 each hand , ( +2 reps )

WIDE GRIP LAT PULLDOWN:
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@154

SEATED ROW:
1x8@132 , ( +22lbs )
1x8@143 , ( +22lbs )
1x8@154 , ( +22lbs )


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@99 , ( +11lbs )
1x6@110 , ( +11lbs )
1x6@121
1x6@121 ( +11lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66
1x10@77 , ( +2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +33lbs )
1x12@88 , ( +33lbs )
1x12@99 , ( +22lbs )

Good workout , impressive improvements , strength is catching up!