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8611

Article & Video Discussion / Re: wannagetfast.com deleted my thread & banned me from their forum

« on: May 05, 2011, 11:08:02 pm »

adarq, it's time to live up to your word and allow porn on adarq.org.

just kidding.

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: May 05, 2011, 10:15:30 pm »

BW = ???
SORENESS = back
ACHES/INJURIES = toes
FATIGUE = moderate

session 2 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
4 x 15y

- jumps : 2 step & vert
shiiiiiiiiiiiiiiiiiiitty. shitty.

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
shitty

- Pogos: 4 x 5 MAX EFFORT
shitty

- REA squat : 4 x 3 (40%)
135,135,135 == heaviest weight i've used for this, was not bad

- MSEM squat: 2 x 4 (~90%)
290,290,290,290 == strong

- BSS : 3 x 3
180,180,180 == strong but hard

- core
toe touch 3 x 25

- upper
chin x 10+3,3,3
dip x 10+3,3,3 +25

- stretch

hungry.

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Strength, Power, Reactivity, & Speed Discussion / Re: pissed off today

« on: May 04, 2011, 07:56:30 pm »

yeah, where's your veggies, breh?

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Strength, Power, Reactivity, & Speed Discussion / Re: pistol squats

« on: May 04, 2011, 10:38:23 am »

IME, they're fun and good for balance/stability. If you want to learn them, they're not going to hurt you. I don't know how being a basketball player has anything to do with it.

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: May 03, 2011, 09:25:55 pm »

tonight:

stretch and SMR x a lot

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MUSiC anD SHeeT! / Re: rain dance - absolutely amazing

« on: May 03, 2011, 02:48:52 pm »

a slightly different take:

http://vimeo.com/22893323

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Article & Video Discussion / Re: LBSS.ORG OFFICIAL DOES NOT ENDORSE NIKE ZOOM WAFFLE RACERS

« on: May 03, 2011, 10:09:23 am »

unpossible, bitches. you read enough to get in the thread. i win.

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 03, 2011, 10:08:30 am »

Quote from: Raptor on May 03, 2011, 09:34:36 am

Funny you talk about jump roping, I'm going right now to buy one. Are there more sizes to it depending on how tall you are or anything?

good place to start is, hold both ends of the rope in one hand. put your foot in the middle of the rope and put it on the ground. the handles should come up to about your armpits or a little lower. shorter = faster but harder to do without the rope catching.

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Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal

« on: May 03, 2011, 10:01:11 am »

8620

Article & Video Discussion / LBSS.ORG OFFICIAL DOES NOT ENDORSE NIKE ZOOM WAFFLE RACERS

« on: May 02, 2011, 09:56:10 pm »

these shoes are for people with kangaroo feet, for real. so narrow, so fucking uncomfortable. nice and light but basically had nothing else going for them. i might try for another half size up and E width but for the time being, mark this down:

LBSS.ORG DISAPPROVES OF ZOOM WAFFLE RACERS

NB: lbss.org does not exist.

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: May 02, 2011, 09:54:12 pm »

BW = 170.2
SORENESS = none before, low back gonna be tomorrow
ACHES/INJURIES = none
FATIGUE = low

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
4 x 15

- one-step jumps
a few easy ones @ 30"

- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
first set really nice, rest okay

- squat : 3 x 5
270,270,270 == nice

- BSS : 3 x 5 each
170,170,170 == hard

- light calf raise: 4 x 5
90,90,90,90

- core
--ab wheel 3 x 15

- upper x 2
-chin up x 6
-dip x 12
-chin up x 6

- stretch

good workout. i do not like the zoom waffle racers. even if i go up half a size (to a full size higher than normal) they'll still be too narrow. oh well, was worth a shot.

8622

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: May 02, 2011, 10:12:22 am »

Quote from: cowed77 on April 30, 2011, 06:56:22 pm

Nice on the PR man.

But how's your jumping been, in terms of the runup and stuff?
I rember watchin some old vid, and I tot u needed/would benefit alot frm a smoother runup or transition into the jump.

thanks cowed. i tied (or maybe set a new) PR recently jumping at a low rim, so that's good.

but jumping has been off for a week or so because my shoes broke.

i have some new ones on the way and as soon as they arrive i should be back in business.

8623

Article & Video Discussion / Re: Deadlifts

« on: April 30, 2011, 01:37:10 pm »

tl;dr

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: April 29, 2011, 12:00:33 pm »

Quote from: vincevega on April 29, 2011, 10:22:14 am

Does the bar feel more comfortable doing regular squatting after all the unracking? Whenever i get close to my 1rm (high 200's) the bar feels so heavy like its just pulling my body down. Not even when I'm squatting but when I'm unracking and walking backwards. 225 feels so much lighter. I've always wondered if it is something my body would adapt to as i increase the weight or not.

fixed. sheesh.

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