9076
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 24, 2010, 09:42:33 am »
Helpful video, fatass.
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9077
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 24, 2010, 09:03:08 am »run
nice, why did you decide to run? 4.45 is alot to run just out of nowhere.
pc
Because I'm still very out of shape and therefore should be getting more light cardio, because I told myself I was going to yesterday and didn't want to back out like a bitch, because I like to run. 4.45 isn't that much more than I ran the last time out, and that felt great.
Mostly the bolded part, though, tbh.
9078
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 10:39:22 pm »
warm up
foam roll legs and back
core stretches
work
run @ easy pace x ~41:20, 4.45 miles
cool down
stretch
Felt like absolute shit, like my legs were filled with concrete. Form felt awful and inconsistent, breathing was easy but HR was too high. Bizarre run. Didn't help that it was pretty windy. Had to stop about 1/2 mile in cause my tibia was starting to tweak. Massaged it for a bit and it was fine.
foam roll legs and back
core stretches
work
run @ easy pace x ~41:20, 4.45 miles
cool down
stretch
Felt like absolute shit, like my legs were filled with concrete. Form felt awful and inconsistent, breathing was easy but HR was too high. Bizarre run. Didn't help that it was pretty windy. Had to stop about 1/2 mile in cause my tibia was starting to tweak. Massaged it for a bit and it was fine.
9079
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 06:02:24 pm »
Yeah man when I think "tuck" I think "knees to chest." Realized belatedly that that's not right. I might scrap them altogether because I find it hard to be sure I'm getting triple extension when I do them. Okay to add another set or two of pogos in lieu of tuck jumps?
Suggested alternative name: MR half-tuck jumps.
Suggested alternative name: MR half-tuck jumps.
9080
Performance Training Blog / Re: OLD: Instant RFD Part 2: ISO Extension Stim (IES)
« on: November 23, 2010, 12:16:35 pm »
Dumb question: Would this work on a GHR? My guess is not, but we don't have that fancy bench at my gym so I figured I'd ask. Maybe a swiss ball...
9081
Article & Video Discussion / Re: PENultimate Step Explained
« on: November 23, 2010, 11:34:17 am »9082
ADARQ & LanceSTS - Q&A / Re: Cardio for fat loss when being on caloric surplus?
« on: November 23, 2010, 09:44:19 am »IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout. This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue.
This. As long as the surplus is still there and you're getting enough protein and doing the heavy work, a bit of light cardio can only be good.
9083
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2010, 09:21:26 am »
lol was that dude trying to dunk in flip flops? that's what it looked like.
9084
ADARQ & LanceSTS - Q&A / Re: Bodyweight
« on: November 23, 2010, 07:50:12 am »
I'd add that it's important to stretch when you're done, too.
9085
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 07:46:46 am »Do tuck jumps always hurt your back? Thats like the only exercise that slightly aggravates my back for some reason, dont know why though?
Nope, never had a problem with them before. And didn't yesterday when I did them again. I think it was just some overenthusiastic hip flexion.
9086
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2010, 09:32:11 pm »
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
warm up
foam roll
stretches
jump rope
work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25
cool down
stretch
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST
warm up
foam roll
stretches
jump rope
work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25
cool down
stretch
9087
Strength, Power, Reactivity, & Speed Discussion / Re: Measurements
« on: November 22, 2010, 05:06:37 pm »http://www.yewhealth.com/estimated-1rm-for-the-big-3/
I should be benching 220 and oly squatting 300. Im a bit below that.
I assume you mean kilos. Cause there's no way in hell my estimated max bench is 381 and yours is 220.
Yeah of course kilos. 484 bench and 660 oly squat that is.
Phew, you had me worried there for a second. I guess we're fraternal twins.
9088
Introduce Yourself / Re: One more inch
« on: November 22, 2010, 04:48:22 pm »
Yeah I think Charlie Francis (RIP) would have an aneurysm if he saw 8x80 recommended as a way to build explosiveness and/or speed (EDIT: Except for someone already highly trained and already well into their training year). Seems pretty retarded to me.
9089
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 22, 2010, 01:44:44 pm »In squatting for jumping improvement, IN MY OPINION, the amortization phase, the point in the movement where the bar goes from downward motion to upward, is the single most important part of the lift. I have seen and strongly believe that the athletes who can turn the lift around the fastest will always have the best carryover to jumping. It is more about how quickly you can get to top speed at that particular point in the lift, than the overall speed attained during the movement.
Interesting point and I think adarq has said this before in reference to REA squatting and jump squatting. I'm pretty sure I suck at this part of the movement. Any cues/tips on improving it?
9090
Pics, Videos, & Links / Re: Blake Griffin
« on: November 22, 2010, 01:41:05 pm »
He's a monster. Too bad he plays for the Clips...