Adarq.org

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

haha, very wrong there dude.

i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!

But that's exactly what i said... my first 'blog-post' was referring to athletes caught in standard schemes ( like your 5x5 ) and 2nd 'blog-post' was referring to seeing some articles and trying new methods ( like that tmuscle you mentioned ).
Anyway , 2nd post wasn't personal , i remember reading in your log what you just stated above , that you like to read but cant plan. Well many people are like that , then they just pick a routine and start it , and pretty soon after they discover another interesting article that has another routine , they jump to that and so on... That was my 'target group' for the previous post , not just you , so i generalized

i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!

Well, personal coaching/training beats any article.
Its amazing that adaqui does that for all those people... I mean it takes so much time and effort , and he's not just making a workout template , he is doing it workout by workout , adjusting/regulating it etc , true personal training , word , respect!!!

wow, thats alot of material to read!

Yes but it's ultra useful! Its all you need to know and its presented in very concentrated and easy to comprehend way.
That's what i like the most about Kelly Baggett. He not only knows damn lot of stuff , but he has an amazing talent on picking what and how to make a complete article.
Andrew has that 'gift' too i think , they are my 2 fav coaches around the internet, and their connection was a very pleasant ( but probably expected ) surprise.

Reading those articles you will see there is some overlap between them , you will see the same things and principles here and there. I think you are a bit new to this whole reading/testing thing. Its very easy to get carried away and start trying this , that , next split , next approach... that would be wrong. Those articles are not supposed to tell you a magic secret and give a magic workout , they are supposed to make you learn how to train.
For that reason i also highly recommend this article:
http://www.higher-faster-sports.com/rocketscience.html

And those:
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/
http://www.adarq.org/forum/performance-training-blog/some-post-on-another-forum-why-people-fail/
http://www.adarq.org/forum/performance-training-blog/making-progress-progressive-overload/

Also some extra advice , in all those articles , dont get caught in the various templates mentioned , they are great templates for sure but the main point is to understand what they try to say...

WTF is wrong with me today , im in a blogging mood...

i'll go see if i can measure the rim tmr.
my reach is 220cm. 7 feet 3 inches... abt 87 inches?

Damn , so small reach , its unfair man! 
But its ok , you make it up with strength!

220cm = 86,6'' = 7' 2,6''
So to barely touch a 10' rim you need to jump ~33,5''
That way you can easily calculate how much you jumped every time...

Finished planing my training scheme for this year... not gonna change much. Gonna post it later...

I thought it would be useful to post how im influenced planning my training though.
I want encourage people that are training for 1-2 years 'traditionaly' ( caught in week-based schemes , 'programs' etc ) to follow my path. It is something like a "how to regulate your training" blog-post. Adarqui you could enhance this for sure , but this is like a quick but very solid guide:

Evaluation:
http://www.higher-faster-sports.com/pathofchampions.html

Training guidelines:
http://www.higher-faster-sports.com/setsandreps.html
http://www.higher-faster-sports.com/nonfunctionalmyth.html
http://www.higher-faster-sports.com/relativestrengthmyth.html
http://www.higher-faster-sports.com/plyomyths.html
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/

Combining all that you get those:
http://www.higher-faster-sports.com/templates.html
http://www.higher-faster-sports.com/theultimatesplit.html

But then you want to mix them with this:
http://www.inno-sport.net/Training%20Basics.htm

So finally... you end here:
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/

My path was:
January 2007      -> May 2007 : general training ( 3xweek , standard reps-sets )
September 2007 -> November 2008 : VJB ( novice strength, intermediate strength , intermediate balanced )
January 2009      -> June 2009 : Ultimate Split
September 2009 -> March 2010 : Custom stuff : http://www.higher-faster-sports.com/templates.html
March 2010         -> August 2010 ( today ) : The Ratio Technique

So having passed from all those phases i wanted to share the "training method evolution".

Hope it can help some people...

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
ORANGE = pending
GREEN = done


17 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 1

Weight@session : ~187
Injuries/aches : none.
Soreness : crazy quad soreness from yesterday's jumping , as if i did high volume squatting , weird!!!

SQUATS:
1x6@121 , ATG
1x6@143 , ATG
1x6@165 , ATG
1x6@187 , half-squats ( quads hurting too much around parallel )

BSS:
1x8@88
1x8@110
1x8@132

STANDING CALVE RAISES:
1x15@198
1x15@242
1x15@286

Quote from: vag on August 17, 2010, 10:23:04 am

Here's a link to a playlist with all 9 parts...

http://www.youtube.com/watch?v=XnhLtB3n25c&feature=PlayList&p=271890F56BE30F34&index=0&playnext=1

I totally just posted that link, broseph.

http://www.adarq.org/forum/movies-and-sheet/riki-oh/msg12956/#msg12956

Well , without any intention of being a prick... no you didn't!

You posted the link of the video 1/9.

I posted the link of a playlist that starts with the same vid but also has  the other 8 parts included.

Anyway, Riko-Oh is worthy of its on thread.

x2!!!