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Messages - vag

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4636
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 24, 2010, 04:44:00 am »
Quote from: adarqui on August 23, 2010, 07:52:34 pm




Damn , that's an insane jump!!!
That's 13'' above easily !
35 and 36 my ass , that's 37'' for sure!!!

----------------------------------------------------------------------------------------------------------------------



Same here, easy 37''
That rim looks pretty legit so the backboard base is supposed to be at 9'2'' , so you need 3' to barely touch the bottom of it so...

Awesome jumps , huge non lifting achievements , congrats!!!

4637
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 23, 2010, 01:55:37 pm »
23 August 2010

Conditioning/recovery workout:

Weight@session : ~188
Injuries/aches/soreness:
Was kinda sick all weekend , not much though , just a little fever , feeling a little weak today too.

- 10 mins light jog
- 10 mins dynamic warmup
- 3 mins rest

-10x80m sprints
Was about 60% , 25sec run / 35 sec rest
Feeling great , breaths , acceleration , top speed , bounce , all great!

- 3 mins rest
- Bunch of low/mid effort jumps

-Jumps , 10' rim , concrete:

1x4 SVJs : ~26''
1x3 dropstep DLRVJs : ~29''
1x3 1 step DLRVJs : ~30''
1x3 2 steps DLRVJs : ~31''
1x3 full run DLRVJs : ~31,5''

Bad jumping day, haven't had one for a looong time ,  :welcome: , LOL

4638
800m+ Running and/or Conditioning / Re: New 800m Record
« on: August 23, 2010, 04:02:13 am »
Quote from: Flander on August 23, 2010, 01:39:37 am
Quote from: BMully on August 22, 2010, 10:24:16 pm
this race is not that cool...first of all, i get more tired in a good 400m than this race (it's a different kinda tired when you run this race)

Are you daft. Its a world record 800m. Might not be a close competition, but its damn impressive, He runs a 49 seconds first lap and follows up with a 52 lap. Noone in the world can do that, other than him.

Quote
it's too slow of a pace for me, don't like it much

Too slow? Let me see you run a 49sec 400m and then lets see what you can knock out on your second lap.

Quote
there is this dude, may have went to  olympics idk or is in college 800m, guy runs, repeat 300m-500m almost every other day when we went to the track(this was the one i talked about, the college 1 that has pro track guys race there, we used it as practice) the guy must have done 30-40 of these repeats(or what seemed to be) at insane pace probably keeping 26-28seconds for 200m time..i mean absolute beast, guy was relentless, took about 1min break in between each 1 and was dead on every time...skinny as a rail 2

And tell me why this guy is more impressive than a guy running a world record 800m. 26-28 200m's is nothing compared to that.

Damnit man. Get a sense of reality.



x2!!!

800m 1:41 = 8x12,625sec 100m
800m 1:41 = 4x25,25sec 200m
800m 1:41 = PURE BEAST!  :headbang:

Well, its a WR anyway , that should be enough...

4639
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 21, 2010, 05:43:00 pm »
Quote from: nba8340 on August 21, 2010, 04:55:31 pm
awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...

4640
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 21, 2010, 11:58:10 am »
Quote from: adarqui on August 21, 2010, 06:24:32 am
Quote
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

that is sick.. :D

Thanks man , that is even sicker :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg13355/#msg13355

:D

4641
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 21, 2010, 06:06:43 am »
Updated:

-Forum's signature with current stats
-PR page ( 1st post of this journal )
-Age vs Vertical stats (2nd post of this journal )
-This year's ratio technique logging ( will appear on every lower body workout entry ).

 :headbang:

4642
News, Announcements, & Suggestions / Re: Emoticon Suggestions
« on: August 21, 2010, 05:41:26 am »
 :P +  :-\ +  :ninja: = RESPECT!
 :-* = "no homo" , LOL

...
..
.

 :headbang:

4643
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 21, 2010, 05:37:46 am »
Yes , that overlay is SICK man... probably 36+???
Actually the dunk pics look like you're 12'' above , which is 36'' for you , and head looks a bit higher on head-height jump , so it could be 37'' to 37,5'' legit , word!  :o

4644
Bodybuilding / Re: Ridiculously Ripped "Dunker"
« on: August 20, 2010, 03:39:03 pm »
LOL@being a poser!  ;D

Respect on his physique and dunks though , i like a lot how he leads in his final plant on DLRVJs!
Great editing too...

Quote from: LBSS on August 20, 2010, 03:30:07 pm
Yeah, I could dunk on a 9' rim, too...

My vertec-eye guesses 9'6'' to 9'8'' and mid-30's RVJ... ;)

4645
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 20, 2010, 03:11:41 pm »
20 August 2010

Weight@session : ~189
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 3,5/5 : much better , still hurting enough to affect my walking form but pain is much less.
Hamstrings : 3,5/5 , same with quads , WTF , they were 0/5 yesterday!

Upper Body Workout

BENCH PRESS:
4x6@121

WIDE GRIP LAT PULLDOWN:
4x6@132

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
4x6@88

EZ BAR STANDING BICEP CURLS:
3x10@55

TRICEPS PUSHDOWN ( ROPE ):
3x12@66

Nice and easy on everything , focus on perfect form/ROM.


4646
Pics, Videos, & Links / Re: Serbia - Greece basketball brawl, Nenad Krstic arrested
« on: August 20, 2010, 12:41:13 pm »
Quote from: Raptor on August 20, 2010, 12:31:48 pm
It's just human nature without the hypocrisy right there in the video...

Well yes , and basketball is a contact sport that encourages such things to happen , im sure every one of us that has played competitive basket has been there... But come on , we must be better than animals , otherwise there would be fights in every game. But yeah , things like that happen , its a shame and its against the whole idea of sports but it does happen.
I just hate guys like Krstic or Carmelo in that NBA fight some years ago , if you wanna fight , fight like a man , face to face , dont hit and run away...
Then again , it was Sofo ( Sofoklis Schortsanitis ) that Krstic was punching from behind, he is a freak of nature , 6'10'' - 370lbs , maybe Kristic did the best thing running away when Sofo turned against him, LOL

4647
Pics, Videos, & Links / Re: Serbia - Greece basketball brawl, Nenad Krstic arrested
« on: August 20, 2010, 12:09:45 pm »
LOL , that was crazy , was watching it live of course...
Just some extra info for the non-europeans , Teodosic and Fotsis that started it had long time rivalry from the Greek championship finals. Many of the players of both teams play on the 2 best teams of Greece that also have a huge rivalry , they are the "eternal enemies" as we call them here. And every year they play for the championship finals , so this whole thing wasn't just from yesterday...
Anyway , all the fight was a classic basketball fight , Krstic was a pussy though , hitting only behind back and running away , and finally landing the chair on the guy that was trying to end the fight ( Bourousis ). Bigtime pussy and asshole i think...
Watch the video at 2:00 , thats how the whole thing went...

Shame on everyone , ridiculous...

4648
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 20, 2010, 10:05:24 am »
Quote from: adarqui on August 19, 2010, 06:43:09 pm

looks great overall, sure things can change a bit, but it is very solid from the get go.


Hah , glad you liked , wasn't too hard to plan that anyway , its last year's workouts and your typical ratio example...
Its like an expanded and slightly improved version of last season's ( successful ) 13 weeks experiment.
KISS ( keep it simple stupid ) FTW! :D

Quote from: adarqui on August 19, 2010, 06:43:09 pm

on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..

peace!

Yes , i had that in mind as we talked about it earlier this year.
Problem is that in the specific machine that i do the calve raises , max load = ~370-400lbs , which is a load that i can easily do 12-15 reps in great form.
Ill probably switch to 4x5 one-leg-calf raises for the stim so i can get heavier load.
Hey , what about standing calve raises , are they worth doing? Id guess the standing ones are way better as its kinda more combound and natural movement...

4649
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 19, 2010, 06:12:29 pm »
Quote from: adarqui on August 19, 2010, 05:27:19 pm
i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.

4650
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 19, 2010, 01:53:05 pm »
19 August 2010

DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.

Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.

-10 mins light jog

-5 mins rest

-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.

-5 mins rest

-10 mins light jog

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