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Messages - aiir

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61
ADARQ & LanceSTS - Q&A / Re: Form Check
« on: January 03, 2014, 11:44:13 pm »
Just gonna update...been a while hah. So weaaaak now (lower bodywise)

<a href="http://www.youtube.com/watch?v=oiaNIe5XRBI" target="_blank">http://www.youtube.com/watch?v=oiaNIe5XRBI</a>

62
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2014, 05:53:13 pm »
Quote from: LBSS on December 30, 2013, 11:40:24 am
here's to the rest of you in all your goals, as long as you're picking goals that are worth reaching and putting your ego on the line to reach them.

Beautiful. Gonna remember this one.

63
Article & Video Discussion / Re: Vertical Jump Work 5 days a week?
« on: November 04, 2013, 02:33:47 pm »
I think you would gain so so so so so much verts if you double that squat of yours, with proper form. ATG is cool but maybe as of now do just slightly below parallel. And 300lb deadlift with a 135lb squat? Whoa...I forget but isn't that a crazy ratio for ham:quad? My below parallel squat is 295 and deadlift like 310

64
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 25, 2013, 04:10:39 pm »
Did you lift 90lb DB's at 147 too? lol

65
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: October 10, 2013, 04:26:27 pm »
next up....

5 - 0 - 0 ?

66
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2013, 05:33:07 pm »
Quote from: LBSS on September 20, 2013, 01:45:53 pm
Quote from: StuckInTheAir on September 20, 2013, 01:37:34 pm
Hey LBSS,

I'm curious, you seemed to not like my routine. My goal for the rest of 2013 is to bulk, I'm 5'7.5" and 142lb, would want to hit 155lb possibly. Activity-wise, I'm in college, heavy workload, gonna be playing on an intramural flag football league (heavily competitive) and pickup basketball (for fun, decent competition). Ultimately, I want to just gain just pounds on pounds of muscle, and gain strength like never before lol - my upper body is not where it should be. Legs should be mostly all fast twitch focused, more on the reactive end... but I don't have time for plyometrics at all. How would you suggest building a routine for that goal (general splits/exercises to focus on/etc).

Thanks haha

what makes you think i didn't like your routine? it looks fine.

Well that works

67
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 20, 2013, 01:37:34 pm »
Hey LBSS,

I'm curious, you seemed to not like my routine. My goal for the rest of 2013 is to bulk, I'm 5'7.5" and 142lb, would want to hit 155lb possibly. Activity-wise, I'm in college, heavy workload, gonna be playing on an intramural flag football league (heavily competitive) and pickup basketball (for fun, decent competition). Ultimately, I want to just gain just pounds on pounds of muscle, and gain strength like never before lol - my upper body is not where it should be. Legs should be mostly all fast twitch focused, more on the reactive end... but I don't have time for plyometrics at all. How would you suggest building a routine for that goal (general splits/exercises to focus on/etc).

Thanks haha

68
Strength, Power, Reactivity, & Speed Discussion / Re: How do you properly plan phases in a workout plan?
« on: September 04, 2013, 11:53:54 pm »
Quote from: Joe on September 04, 2013, 06:51:03 pm
http://www.adarq.org/performance-training-blog/the-ratio-technique/

Quote
Build up quality A, without neglecting quality B
Transition from quality A to quality B
Build up quality B, without neglecting quality A
Possibly use stim throughout to properly assess current performance

I like that... thanks for the bump of that article too.

69
Strength, Power, Reactivity, & Speed Discussion / How do you properly plan phases in a workout plan?
« on: September 04, 2013, 04:50:02 pm »
Since LanceSTS and Adarq aren't here anymore really,

I've been wondering of the proper method to program in phases. I'm only 142lb at 5'7.5" and really want to hit 150lb at least. Besides that, how do people use the phases such as heavy CNS intensive with low reps and then more reps with lower weights? I know my basics with general workout routines, just never got around to understanding programming phases.

70
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 28, 2013, 02:49:29 am »
50 pounds over about a year, daaaaaamn haha

71
ADARQ & LanceSTS - Q&A / Re: Injured Mid/Low Back on Cleans
« on: July 08, 2013, 01:41:59 am »
Of course I have to get the time when Lance is off for vacation.  :uhhhfacepalm:

72
Strength, Power, Reactivity, & Speed Discussion / Re: why my SVJ is the same as my RVJ
« on: June 30, 2013, 02:46:00 pm »

73
Nutrition & Supplementation / Cheapest Protein Powder in the History of Mankind
« on: June 29, 2013, 04:00:52 pm »
NOW Foods - Whey Protein Isolate (ingredients are 99% microfiltered whey protein isolate and <1% soy lecithin for mixing purposes).
A 5lb tub costs $59.99 on Amazon, has 162 servings, 25g of protein in each serving ... that's 67.5g of protein for every dollar you pay.

Let's compare to one of the more coveted brands these days, ON Gold Standard 100% Whey,
A 5lb tub costs $53.99 on Amazon, has 74 servings, 24g of protein in each serving ... that's 32.9g of protein for every dollar you pay.

Links:
NOW Foods (Unflavored): http://www.amazon.com/Foods-Whey-Protein-Isolate-Packaging/dp/B0015AQL1Q/ref=sr_1_1?s=hpc&ie=UTF8&qid=1372535067&sr=1-1&keywords=whey+protein+isolate
ON Gold Standard (Double Chocolate): http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_2?s=hpc&ie=UTF8&qid=1372535067&sr=1-2&keywords=whey+protein+isolate


You're all welcome, shitheads

74
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 27, 2013, 08:23:35 pm »
Adarq bro where the hell is the youtube mix with the end of the year dunk mix you made last year (or was it the year before?)...

75
ADARQ & LanceSTS - Q&A / Re: Injured Mid/Low Back on Cleans
« on: June 27, 2013, 05:45:26 am »
Oh and btw Lance, I shot you a pm so if you see this, reaaad it haha.

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