Adarq.org

BW = 168
SORENESS = hamstrings
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- DSVJ x 10
pretty bad

- DLRVJ x 5
awful

- MR half tuck x 30,23,35

- jump squat 2 x 3 x 95

- squat 3 x 5 x 225
no wonkiness. yay.

- OHP 10+3+3+3+3 x 85

- chin up 10+3+3+3+3 x bw

- ab pull down 3 x 15

- stretch

Weak.

Muscles are nonsensical they have nothing to do with this bullshit.

don't kill it by overusing it, raptor.

So if someone wanted to increase his squat from 1xBW to 2.5xBW and his next plan is to do hypertrophy to gain some mass, which would be more muscle fibres to utilize. Would it be more wise to:

try increase your squat in the hypertrophy until you reach 2.5xBW

or

should the aim be increase muscle mass, which includes the squat but finish off when you have acquired enough mass and then move on to a strength training routine to carry on increasing your squat where you left of but instead of moving slowly like it was done during hypertrophy but with speed in mind.

or

is there another way because the aim is to increase squat and the hypertrophy workout is next.

lol.

stiffness = persistent effects of dehydration?

damn his legs got huge.

Quote from: LBSS on June 12, 2012, 07:32:07 am

Terry Gross is boss although my cousin (an actress) pointed out that she sucks at interviewing actors: infantilizes them or asks insulting questions. But in general she's awesome.

she's my fav.. beyond her being a great interviewer, her voice is so soothing hah.

this one interview i heard yesterday, was perfect.. an interview with "baratunde thurston", a writer for "the onion". had me lmfao'n at work. i'd listen to that again, great stuff.

you have any recommendations for podcasts/streams, politics/science related?

radiolab is fun for science stuff, although the older episodes tend to be better. they had a dip in quality there for a while but seem to be coming back. the recent episode about colors was really cool.

Quote

Diane Rehm is also really good, not sure if she's podcasted but I'd guess she is. Her voice is wacky. My uncle (father of that cousin -- talented family) has been on her show at least once.

cool.. what did he go on there to talk about?
i love rehm's wacky voice :F

peace

yeah her voice is awesome. he went there to talk about this: http://www.amazon.com/Backing-Into-Forward-A-Memoir/dp/0385531583.

STEVEN-MILLER IS VERY CONVINCING. SOMEONE CONTRADICT HIM OR I'M GOING TO FOLLOW HIS ADVICE.

also, i lost five pounds on my trip so now is probably as good a time as any to eat a lot and see what happens.

@lancests re: jonesy video: ohhhhhhhh, i get it. thank you.

@steven-miller

thanks for your thoughts. i mean that genuinely, despite what you will read in the next sentence. this might just be the pride talking, but please go fuck yourself for calling me a novice. to be fair, i'm still quite a novice at reactive-type things. or, if not a novice, still bad at them.

squats and basic jumps are what i've been doing for two years. improvement of at most 4.5 inches on DLRVJ in that time despite a 50 pound increase in squat and no change in BW. i know my squat still ain't great and -- before you point it out because god knows you'll want to -- i know 50 pounds is not great as far as 2-year improvements go. but i squat 2x bw. it's "enough" for now. i could always be stronger, but i think what's holding me back is more the inefficiency and lack of power.

the point is, i need to try something else.

also, if i get back home and the intro block i planned sees me making continuous gains, i'm not going to switch to this just because. i'll stick with the squats and jumps, jumps and squats. simplicity is a good principle for training. but this plan is also simple, just has a bigger focus on jumping and sprinting and a lower focus on strength. and if i don't make improvements on it, i'll stop.

on the other hand, you're probably right about there not being enough strength work. perhaps i should squat on the second strength day, as well, perhaps in place of the depth jumps. and you might be right about power snatches being inefficient and very light for me right now. still, they're light enough to also not be draining and it can't hurt to keep learning the movement. so thursday could be:

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- Jump squats 2x3
- squat 3x3 @85% OR 2x3 MSEM @ 90-95%
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them

anyone else on that tweak?