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Messages - vag

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4771
Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: June 28, 2010, 05:30:38 am »
Quote from: adarqui on June 27, 2010, 05:38:45 am
tons of stuff to pick out from the above notes, i love this one though:


"any excessive amount of strength work, executed over a prolonged period of time, reduces movement speed and a muscle's ability to display explosive efforts. A cyclic, wave-like increase and decrease in the amount of strength work provides the same wave-like but steady increase in movement speed and explosive muscle strength".

"a reduction in the amount of strength work, providing a chance for the body to recover and advance to a higher functional level, is quite important at this stage. A brief period of active rest provides good recovery after intensive high-volume strength work, and speed-strength may rise by 10-15%."


peace

Zig-zaging high-volume strenth / explosive FTW!
The Ratio Technique FTW!
MSEM FTW!
Prof. Verkhoshansky FTW!!!

4772
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 27, 2010, 03:23:24 pm »

27 June 2010

Back still bugging but much much less , like 1/10.
Right ankle also 1/10.
Wanted to do sprints+jumps today but decided to give back+ankle a bonus rest.

-7 Day Vertical Jump Cure routine.
-My usual lower body stretch routine.

Extra goal for new week : lower calorie intake.

4773
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 26, 2010, 09:48:47 am »
Quote from: adarqui on June 25, 2010, 05:03:36 pm

damn... good shit but sitting on the box with 300 lb on ur back for 20s isnt good, another reason why i like pin squats hehe!

congrats on pr's..


Yes , pretty stupid trying to take PR from 275lbs above parallel to 297 parallel. Lucky bastard not to have any consequences. Never again such stupidity!!! Lower back sore today , feeling is similar to whenever i PRed on deadlifts. Nth much though...
Thanks for the congrats.

4774
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 25, 2010, 02:52:10 pm »

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

25 June 2010

Weight@session: ~197
EXPLOSIVE BLOCK B, Strength workout.

SQUATS:
1x5@209lbs.
1x5@254lbs ( parallel box squat )
2+0+1@297lbs ( HUGE PR! )
I planned to do parallel box squats@275 that was my PR. But 254 felt too light so i got greedy.
First 2 reps were half squats ( 2'' above parallel ) , then i went parallel ( box ) , failed to rise , sat there 20secs ( with 300lbs on my back ) , retried and got it up. Crazy shit...

BSS
1x6@176
1x6@198
1x5@231 ( HUGE PR here too! )
Crazy stim effect from squating 297 , 198 was light as a feather , i was actualy laughing lifting them. Very weird feeling!

CALVE RAISES:
3x12@330
Took those very easy because right ankle was bugging from the dunks.

4775
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 25, 2010, 12:37:04 pm »
Video from yesterday at my pics/vids thread :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8181/#msg8181

4776
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 25, 2010, 03:33:29 am »
Quote from: adarqui on June 24, 2010, 09:01:35 pm

wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace

Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next time! ;D

4777
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 24, 2010, 06:38:23 pm »
24 June 2010

Vertical jump testing / dunk session
Weight@session : 197

Stim : double espresso at 2pm , 1 redbull 7:30pm , started warming up at 8:00pm

-10' dynamic warmup
-bunch of low/mid effort jumps

1x3 SVJ : Above 28'' . not quite 28 1/2 though... like 28 1/3. Its a PR.
1x3 2-steps lead in RVJs : 31 to 32
1x3 full runup RVJs 32 to 33

Dunks : wanted to record a sick session on 9'8'' , for fun.

-1x4 warmup dunks , not recording : SICK , 2 hard one handers , one right and one left both all wrist in rim , one hard 2 hander hanging after it , and one semi-tomahawk , all makes!

-Then i started recording! Duh , fail , i was overhyped from the dunks i landed before , was almost shaking , lost focus and coordination , bleh...
Did 3x4 dunk attempts , got only a few 2 handers , nothing special though , and 1 CRAZY off the backboard miss , probalby ~34'' , RVJ PR tie.

-Closed the cam , tried 4 more dunks. Damn , it came back , 2 wrist in rim one handers and a soft reverse , WTF???

Jumps wouldnt drop off ,  but decided to terminate , it was ~25 max effort RVJs.

Pic from the possible RVJ PR tie at my pics/vids thead:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new


4778
Pics, Videos, & Links / Re: JUSTIN DARLINGTON over 6'10" guy...neck near rim
« on: June 24, 2010, 06:01:13 pm »
Quote from: zginphil on June 24, 2010, 02:08:58 pm
Quote from: vag on June 24, 2010, 08:24:09 am
Quote from: zginphil on June 24, 2010, 08:03:20 am
i formally propose ending youtube dunk contests and just jumping to a vertec so we know exactly how high they get.

FAIL!
The argument is not about how high he got , it is about the rim height , which actually determines if the dunk contest was legit!
We use the heights they reach trying to estimate the rim heights from those! ;)


but its an estimate!!!   id rather see the vert than see the dunk.

Ah... i thought u were ironic!
Well , its 2 different things , dunking and vert. The thing is both need a steady reference.
As for vert , its referenced well , standing reach to highest touch. So , say, Yao reaches 12'' with ease when he jumps , more that 1ft higher than you, he really destroys you ,  but you are a better leaper than him because he cant get 33'' of the ground like you.
As for dunks , reference is the 10' rim. You nail a BTL , i dont , you win! Doesnt matter if , say , i was jumping higher , you had longer and faster arms and you nailed the dunk , you win. But we must be dunking on same height rims!
So the argument here is if the dunk reference ( rim ) was legit , because that crazy beast got his neck at that rim's level!
We're soooooooooooo off topic! :D

4779
Pics, Videos, & Links / Re: JUSTIN DARLINGTON over 6'10" guy...neck near rim
« on: June 24, 2010, 08:24:09 am »
Quote from: zginphil on June 24, 2010, 08:03:20 am
i formally propose ending youtube dunk contests and just jumping to a vertec so we know exactly how high they get.

FAIL!
The argument is not about how high he got , it is about the rim height , which actually determines if the dunk contest was legit!
We use the heights they reach trying to estimate the rim heights from those! ;)

4780
Pics, Videos, & Links / Re: JUSTIN DARLINGTON over 6'10" guy...neck near rim
« on: June 24, 2010, 07:16:38 am »
Im not sure yet...
I saw the other jumps , and i knew the one i posted was distorted , that's why i said it should be 47'' , he needs 51'' for head@rim,  looks like 2'' off so i gave 2 more inches for cam distortion. And i was guessing his other jumps were not as high.
So if that one was 42( PR ) looking 47 , the others would be like 38 looking 42...

Maybe i was wrong though , gonna recheck right now... brb ! :D

Edit : back after rechecking.



Correction about his reach , he says its 7'4''.
At 7'4'' reach and say 7'' hand size  he would need like ~39'' to get wrist at rim one handed , so like 42'' to get both wrists over rim , i need even more , when i get 12'' above a rim one handed i still cant get both wrists at rim , difference is like 4''+.
Also at 5'9'' , 42'' is 60% of his height.

So although he needs 42''+ for both wrists at rim , that jump doenst look like 42''+ to me , im sticking with 9'10'' max.

Does not matter anyway , JusFly did the most awesome jump/dunk ive seen and i dont want to disrespect it or him.
10' or 9'10'' , 56'' or 53'' , who gives a shit , its out of this world anyway!
I feel im even ruining this thread... LOL
Im stopping...

4781
Pics, Videos, & Links / Re: JUSTIN DARLINGTON over 6'10" guy...neck near rim
« on: June 24, 2010, 06:12:01 am »
As suspected , rim is not 10'

Dunkfather took part in that event , he uploaded a video.

He is 5'9'' , and claims 7'5'' reach and 42'' RVJ , wich i find legit having seen many many vids of him , he does get about 12'' above legit indoor 10' rims at his best jumps.

Here's the screenshot from his highest jump in urban jam :



He needs 51'' to get head at rim , so if that rim was 10' he got 47-48 on that???
Rim must be like 9'9'' or so!

NOT hating on JusFly though, getting neck at rim , over 6'10'' guy , doing a BTL at the same time AND landing the dunk is still beyond sick...
Its just in the 50 area , not 55...

4782
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 23, 2010, 02:59:55 pm »

23 June 2010

Upper Body Workout
Weight@session : ~197 , although i ate big today ( for workout + jumps/dunks tomorrow ). Good shit , its dropping!

BENCH PRESS:
1x5@132
1x5@143
1x5@154*

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x5@121
1x5@132
1x5@143

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@164
1x5@176

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132*

* : 6'5'' wingspan + strong triceps = pussy bench!  ;D

4783
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 23, 2010, 07:17:05 am »
Quote from: adarqui on June 23, 2010, 06:23:56 am

ya i love their music.. they got some sick songs, that is my favorite though.. i want to do a training vid to that, well i've wanted to for some time, but i gotta get way up to do so :D

word!

that track is one of the most perfect songs ever made, i mean it rivals some of the classical i like etc.. hilarious too because its a 'pop' song, but they just got EVERYTHING right on it.


WORD , wtf , those are my thoughts typed!
Its actually at the end of their pop era , 1980 to 1990 they were pure electro-pop , after that their sound "darkened" and got "rougher" more and more , they ended up listed in many alternative rock compilations.
"Enjoy" was in the "violator" album , 1990 , that also includes "personal jesus" , their first song that has some hard guitars in.

"Enjoy the silence" is scheduled for the final age-vs-vertical video , when vert will surpass age!
Would put it on every video because its the absolute perfect song any way you see it, but my videos/abilities are not worth such a song yet! :D

DM FTW !!!

4784
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 23, 2010, 06:14:07 am »
WTF , you like DM?
Its my favourite band ever , by far , and this specific song is my favourite song ever , its the song that made me crazy about them back in 1990...

Depeche Mode = R-E-S-P-E-C-T !!!

4785
Strength, Power, Reactivity, & Speed Discussion / Re: The LEVEL-7 ideas thread
« on: June 23, 2010, 03:42:36 am »

For rowing:


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