Adarq.org

Quote from: T0ddday on March 23, 2013, 01:37:55 pm

Quote from: acole14 on March 06, 2013, 08:53:38 pm

Thanks man, interesting observations. I'd love to see a study on femur/tibia lengths, height and SVJ in trained individuals and see if there's any correlation.

The study has been done in recreational athletes.  http://www.ncbi.nlm.nih.gov/pubmed/16503672

Only foot length had any correlation to vertical jump.   I don't think you are going to find a significant difference in trained athletes as far as tib/femur and SVJ goes.   In general the advantages somewhat balance out.  Lankier longer femur guys will have an obvious leverage advantage IF they have equal strength levels through the range of motion... which they usually don't because they have to do a lot more work.

Cool, thanks for the link. Interesting stuff.

Gym:

Activation/warmup

SL TKEs: 2x20/leg@15kgs

RDLs: 2x8-10@30kgs (warmup), was going to do heavier but I went at a bad time, Friday afternoon so all the racks were taken, got sick of waiting so I just did some weighted back extensions instead.

Back ext: 2x10@6kgs, 1x10@16kgs

Close-grip pullups: 2x8

Crap workout, probably worst in awhile but it's just an assistance session so that's OK. I really hate my crowded gym sometimes, wish I had the space/time/money to set up a low-key home gym like entropy or adarq, just a rack w/pullup handles, barbell, weights, maybe few kettleballs. That's my dream anyway

X2!

Gym:

foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x6@125kgs, 1x5@125kgs --> felt good, slowed the eccentric a lot and really tried to explode up. They weren't as powerful concentrically as I would have liked but they still went up pretty well, no grinding.

BSS: 2x7-8/leg@20kgs

Leg ext: 2xF@20kgs

Random chest, arms

BW: 77.5kgs (morning weigh)

My bodyweight hasn't gone up while I've been squatting because I've just stuck to my relatively low-carb diet with enough protein, moderate fats. My squat today puts me at about 1.85xBW so I'm nearly at my arbitrary strength goal of 2xBW. To get 2x BW at current weight of ~78kgs I need to hit a 135kgs x 6 set. Definitely doable within a few weeks if I'm just patient. I prob could have punched out a 125kgs x 8 today if I'd just gone for broke but then again I don't really trust anything over 5-6 reps for 1RM. Looking forward to getting it so I can start moving onto more explosive stuff and get my vert up again!

Well my weird pain goes away pretty quick...strangely it feels better after doing a deep glute stretch for a bit. Will just continue to monitor it as I start sprinting more often. In other news I caught a pretty bad flu, first time in years. I feel like shit so haven't worked out in a few days...will have take a few more days off I guess. Annoying 

It could be the piriformis muscle.

I think that's most likely what it is...I tend to get these little niggles on my left side (knee last time, hip tightness before that), my theory being that it's because I SLRVJ exclusively off my left.

Bleh well turns out this flu was pretty bad...could barely work let alone train this week. I'm out of the woods now though, might be able to train Monday...I will have had effectively 1.5 weeks off because of Easter/flu...grrrr. Anyway nothing I can do about it! Hopefully my small strength gains I've made haven't gone anywhere.

I seriously get itchy feet though when I can't train for whatever reason...can't stop watching old adarq/brozknows/my old videos and getting all motivated! Haha.

Gym:

Foam roll/activation

Squat: Warmup, 3x8@100kgs, 1x8@80kgs --> was redlining in the 3rd set so dropped it down to play it safe. This is OK though, will take another couple of weeks to get back to where I was pre-flu.

Calf raise: 1x25@60kgs, 2x20@110kgs

Random UB stuff

BW: ~76kgs

Aim to get a 130kgs x 6 in a few weeks at around this BW to get a 2x squat. Then it will be into more explosive work (explosive squats, SVJs, some track work - piriformis pain dependent) and get my vert back up! The timing of these phases will work well, I've been getting snowed under on the weekends with study so going to the gym a few times a week working on strength is all I can really manage. But in a few weeks I won't be as busy so will be able to fit more training in.

Gym:

Foam roll warmup/activation

4 SVJs:

<a href="http://www.youtube.com/watch?v=Ot618922oxA" target="_blank">http://www.youtube.com/watch?v=Ot618922oxA</a>



Squat: 2x8@100kgs, 1x7@100kgs (miscounted last set's reps) - this is the last set so might not be best form:

<a href="http://www.youtube.com/watch?v=8l83nhHUtW0" target="_blank">http://www.youtube.com/watch?v=8l83nhHUtW0</a>

Calf raise: 3x20@100kgs

Random UB

BW: ~77kgs

Decided to vid a few SVJs after warming up, surprised how high they were. Seems to be fairly high, it has slightly more frames than my best SVJ from last year so could be a PR, not really sure exactly though because there's no rim to measure it against. Will try and measure the roof next week. Also, looking at the slow-mo, I didn't realise how extreme my torso angle is before I take off, nearly horizontal  :




So yeah, good session. Pretty cool my SVJ is nearly at PR levels given I've really just been squatting and keeping BW down.

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P.S. To the childish member who decided to (lol) neg exactly enough of my old posts in my journal so I now have a respect score of zero: GOOD JOB BRO!! Takes a lot of effort to read through all those pages of progress and results. But if you think I could give two fucks, you're sadly mistaken. Now I know I'm doing something right! Cheers!