Adarq.org

Quote from: LBSS on March 11, 2011, 09:09:01 am

Quote from: gloin on March 11, 2011, 08:32:14 am

hmmm can we havespawn emoticons? All Clad Cookware Deals

kind of an obscure reference for a troll name.

wow that spam bot was nuts, it would write things i've said, then end it with a spam link... advanced.

Haha yeah, you need to keep up with the technology I guess. Wait 'til you get nanobots to crawl under your skin and spam from there.

Quote from: Raptor on March 11, 2011, 07:51:30 pm

Why do all people seem to bench press with suicide grip nowadays?

Not all people do but some really good lifters do, its easier on the shoulder joint and easier on the connective tissue in people who have pec tear issues for some.  There is nothing wrong with using a false grip IF you know what youre doing.

Yeah but I have a feeling a lot of people use the suicide grip because they think that's the WAY you're supposed to bench press, that's the problem.

It's interesting because, according to Pavel Tsatsouline, the most powerful "arm extension" when pushing something has it's point in the base of the thumb (several inches lower, on the bottom of the palm) area. So it would make sense for the bar to sit there if you're to apply maximum power to it. But, you know, better safe than bench press.

I don't know, two footed jumps of any kind just absolutely destroy me, they are so difficult and overload the knees and quads like you can't believe.

How would you do that? I could keep it very simple, doing DJs, squats and some form of sprints and that's it.

Quote from: Flander on March 11, 2011, 02:49:28 am

Quote from: Nightfly on March 10, 2011, 05:40:48 pm

Quote from: LBSS on March 10, 2011, 12:01:57 pm

Quote from: Nightfly on March 10, 2011, 05:04:49 am

Can i do the broad jump in the sand pit? Or does it have to be on an even surface?

not that i'm the judge, but i feel like even surface keeps it fair. we don't all have sandpits to jump into.

Problem is my knees explode from doing the broad jumps on hard surfaces because i always try to get a big distance...

Bball has a point though. Sandpit does inflate numbers a little because of the landing, so Ill have to say no sandpit.

Grass is good?

Grass is illegal in some countries.

Switch to mixed grip, your going to kill that weight once you do it.

But I think I've decided anyway, it has to be a simple program, and also color code it:

Monday: DJs 3x5, Squats 3x5, Med ball throws
Tuesday: Power (some easy jumpsquats, PC, PS), Upperbody, Longer distance sprints (not maximally)
Wednesday: Core + HIIT + Lots of stretching
Thursday: Squats 1x5 (heavy), Med ball throws, Double leg bounds (high volume)
Friday: Shorter distance sprints + Long jump in the sand pit + Upperbody

I think this makes sense and pretty much touches every quality good enough.

Color coding:

Plyo, Speed = RED
Speed-strength = ORANGE
Strength-speed = PURPLE
Strength = BLUE
Core = TEAL
Speed/Conditioning and Conditioning/Speed: GREEN
Upperbody = BLACK

So it's basically this:

Monday: Plyo 3x5, Strength 3x5, Speed-strength
Tuesday: Strength-speed, Upperbody, Conditioning/Speed
Wednesday: Core + Speed/Conditioning
Thursday: Strength 1x5, Speed-strength, Plyo (will see about the volume, probably 3-4x10)
Friday: Speed, Plyo, Upperbody

So you can see easier the way it's being constructed.

Looking at it right now, it looks to be too much on the plyo, speed and speed-strength spectrum and too little on the strength spectrum. Will see about how and if I tweak it.

The only BIG problem I see are the two leg bounds that make me sore as heck, so that would destroy me for Friday when I'd do short range sprints + maximal jump in the sand pit. Will have to be really careful with the volume there.

I could do this on Thrusday and Friday instead:

Thursday: Squats 1x5 (heavy - more potentiation than anything), Shorter distance sprints, Upperbody
Friday: Long jump in the sand pit + Med ball throws + Double leg bounds (high volume)

That would live me killed for Saturday though. So I could go with consecutive hurdle jumps instead of double leg bounds and prevent that.

I also think I'm going to switch Monday with Tuesday, considering I'm going to be tired from playing all weekend long, so it doesn't makes sense to come up fatigued and do depth jumps and squats.

Quote from: Raptor on March 10, 2011, 03:49:28 pm

1x5 + 1x10?

Not a fan of high rep squatting, like I said...

cool story bro.

What I mean is, I tend to lose focus on form a lot when I do more than 5-6 reps...