Adarq.org

11/12/2010

bw = 152
soreness = hamstrings a little, quads a little
aches/injuries = left ankle a little
fatigue = not bad

diet: protein shake, green tea, philly cheese steaks + fries + 2 large cups of diet soda, peanutbutter cookie + oatmeal-raisin cookie, 5 bananas, training, protein shake, protein shake


workout: plyos + strenf

- mr tucks:
- 8, 8, 7, 10, 10

- S1 standing 2" bar ohp: 80 lb   @ 12, 14, 13, 13, 10,             11, 10, 7 dead                
- S1 chinups:             10 lb       @ 10, 10, 10, 10, 10,   BW @ 10, 10, dead
- light pogo or tuck:                  @ t5, p4, t5,


nice workout, expected to be stronger on ohp, annoyed about that.

tmw ill probably go do some jumps/dunks, dno though.. regardless, ADA + deadlift tomorrow

pc!

Beasting those chins man. Wish I could do 10. That would be awesome.

Btw. Q:
Youve followed my training on off for a period. Dont know if you read it sometimes on tvs. But how do you reckon my response is to physical training. Im thinking in the lines of, do I gain easily? Mass? Strength? Im just curious, since Ive tried to train myself for quite some time and Ive gotten good mass, but not a lot of strength. And is this something you keep in mind when doing programs for people?

i'll reply before i sleep, working out right now

Beasting those chins man. Wish I could do 10. That would be awesome.

Btw. Q:
Youve followed my training on off for a period. Dont know if you read it sometimes on tvs. But how do you reckon my response is to physical training. Im thinking in the lines of, do I gain easily? Mass? Strength? Im just curious, since Ive tried to train myself for quite some time and Ive gotten good mass, but not a lot of strength. And is this something you keep in mind when doing programs for people?

you gain mass easier than strength imo.. i looked back in your log etc, on tvs & here, then we had that discussion on IRC about your training, so that's how we came up with the "get nasty strong without putting on tons of mass" focus.

ya i look through people's logs etc all the time, then when i'm about to write a program I re-look through everything to solidify what I have in mind.. if it's someone new to the forum then I don't have much to go on, so I just go by their profile they provide, and then work off of that.

but definitely, your primary concern right now is getting as much strength as possible, with ideally as less mass as possible gained, but of course you will hypertrophy some.

pc man

Hows that ankle feeling after jumping?

pics above for today's dunk/jump session.. went pretty good, i think monday will be even better.. i have much more fatigue after high vol squatting than i do after high vol deadlifting.. so mon i should be getting up better.


11/13/2010

bw = 153
soreness = light hamstrings
aches/injuries = left ankle
fatigue = feel good

diet = protein shake, cheeseburger + bowl pasta, protein shake + 1 tspn coffee, dunks, protein shake, training, protein shake, protein shake + ramen pack


workout #1:
- dunks, jumped pretty good.. landed around 6-7
- head height jumps after


workout #2: DEEZL STRENF
- big warmup of all lifts.
- ssbar deadlift:  245 @ 08, 08, 08, 05, 07, 05,    215 @ 15
- wide grip pullup: BW @ 09, 10, 10, 10, 10, 10,               8
- bb calf raise:      135 @ 10, 12, 15, 15, 15, 28,               dead fukit





dunk session:

lol heres another random though...

with this block, on paper at least, it seems your inducing more muscular fatigue than CNS. with that said though does all this high rep strength work in this block broaden the concept of what can be included as a "strength block"? since the norm are things like lifts  @ or above 90% or 1x5.

well ya it does, definitely, given my experience/current level though, 80%+ would be considered a beneficial strength block so... i'm dabbling in the right intensity ranges, even though at times im going well below 80%.. the fact that i'm not dabbling in 90+% is interesting though, I never do that.. I usually always hit 90+%.. This phase definitely would lead to a better phase at 90%+, not sure if i'm going to do that yet though, we'll see how everything goes after Jan 1.. to be honest, I like the rep work, and, given my genetics, it's just something I'm drawn too.. As long as I focus on 10 reps or less, eventually, i'll still be able to put on considerable strength, especially explosive strength, given my ADA/plyo/explosive work.

Ideally, I would go:
this phase (hyp/strength) -> mini shock -> more intense strength phase -> more intense shock

instead I'm going:

this phase (hyp/strength) -> shock -> no idea yet, but probably just going to repeat..

never thought I would have said it, but, I like the pump.........................................

hahahahahahah

I'm definitely acquiring more muscular fatigue at the moment, CNS fatigue is low because I'm just not straining under 90+% weights.. It feels draining repping out stuff to failure, but in the end, it's still under 90% soo... 95%+ is what really drains me, so, I'll definitely stay away from that for multi reps.. 95% MSEM singles I'm fine with..

peace man

Quote

to be honest, I like the rep work, and, given my genetics, it's just something I'm drawn too..

yup me too, never been a max strength guy but i try like hell (example 330 bench =>19 reps @ 225, really?)

Quote

never thought I would have said it, but, I like the pump.........................................

hahahahahahah

lol your a sick man...you n the govenator

Let me get this right marone. You benched 330 for a 1RM and 19x225. Thats insane.  On the other hand I have 1RM at 140 and 14 at 100 I think.

Jumps are good considering the previous days' training I reckon. I used to find that once I warmed up properly and the DOMS was temporarily forgotten about, I jumped pretty well during basketball games 2 days after lower body volume work.

ya i prefer 0 doms, i love when my legs feel very light.. i'm sure everyone does though

i've had similar things happen, i've even jumped pretty good through some nasty soreness.. but most of the time when I have considerable DOMS, i jump real crappy.

pc