Adarq.org

Quote from: LT3976 on May 07, 2020, 09:50:17 pm

You said you talked to Ben and only a few programs are offered?  What was the deal with the risks involved and the results?  Are they not doing vertical blueprint?

Sorry mate I missed this post.

I really wanted to do the vertical blueprint and the guys on the messaging end said this is what they offer now. There's a video of Ben presenting the new programs which is knee + upper + back + basketball/volleyball/speed-plyo. I asked Ben directly on that and he said that the vertical blueprint was a higher risk program and that this is getting just as good/better results so they don't offer it on the app anymore. You can obviously still do it but they don't recommend it right now. Kind of funny though in that Barth still has vertical blueprint in everyone of his IG posts.

When I really compared the two the main differences are that the vertical blueprint has-
- backward sprinting/jumping/bounding in same program/no direct basketball days though
- smolov for athletes RDL then Squat programmed in consecutive 12 week blocks (this is the main reason I wanted to do this program)

Having said that I don't know what's built in after you reach the knee ability standards anyway. Maybe it's RDLs and squats anyway. He's spoken so many times about chasing a personal double bodyweight squat but now I believe it's the front/back squat they use. Idk. He also talked about 200%xbw RDL as a higher level standard a while back too. I'm probably a month away from reaching the knee for life standards but I imagine by the time I reach them things will be different again.

Actually watched a vid today that had the next step after the knee ability standards are reached. Basically- Petersen Step Up instead of Patrick Step Up. Added rhythm squats with 200%bw goal and 1 leg nordics. He again talks about the risk/reward ratio though and suggests most people won't need to go that far. 

What a re your thoughts on jefferson curls?
Are they safe for the lower back?

I have tried it a few times with a 20kg bar

What a re your thoughts on jefferson curls?
Are they safe for the lower back?

I have tried it a few times with a 20kg bar

Straight up love the jefferson curl. It's a hard movement to get right but I really like it. Puts a head of strain on my hammies but if I do it propertly it also stretches the hell out of my lats too. Hell of a movement. At my best I was doing 40kgs for sets of 10 with my wrists well below my feet and it felt incredible.

Is it safe? For me yes. I normally start out with 5kg or something pretty light and work up. Much better now the programming is sets of 5. I remember doing sets of 10 with a 30s pause on the last rep which was hell.

I remember Jeff giving me some advice on them. He said:
On hip position- "you want posterior tilt all the way down until it limits your depth, then allow the pelvis to move more into anterior tilt to get more stretch"
"out of the bottom there needs to be a posterior pelvic tilt to engage the glutes and abs/hamstrings to stabilize the pelvis to load the erectors in flexon therefore strengthening and decompressing the L5/S1"
On the vertabrae- "thinkg of each vertebrae like a string of pearls. They are supposed to move independantly one at a time" 

16/05/2020

Reverse Deadmill- 2 mins

KOT Squats to 7"- 5 x 10

VMO Squats- bw x 10, +10 x 10

BB Hack Squats- 20kg x 5, 10, 10 (these are so fucking hard)

Nordics- 4" elevation x 5
1" elevation x 1 

Was kind of hungover, had next to no sleep and had been in the garden all day. Amazed I even got this session in but called it early.

Lowest ever Nordic rep:
<a href="http://www.youtube.com/watch?v=IioF-o0jirA" target="_blank">http://www.youtube.com/watch?v=IioF-o0jirA</a>

18/05/2020

Reverse Deadmill- sets of 10
bar, 40, 60, 80, 95

ATG Split Squat- sets of 5
bw, 20, 30, 40

Nordic-
4, 2, 2

Stretch

Felt off the entire session. Just had nothing so I called it.

happy birthday!

happy birthday!

Thanks mate.

19/05/2020

Lifetime  of 40!

Warm ups

Dribbling drills

Shooting

Bunch of jumps and dunk attempts. Must have had over 100 jumps easy. Had a decent amount of pre-workout and got a bit carried away haha. Lob game is weak. Hard with the driveway hoop where I can really only jump from one side though.

IMPORTANT- Heel kick is real! I have never ever used this before. Remembered about half way through and legit had an extra couple of inches on the jump. Pretty incredible and when I looked at the footage I wasn't even really kicking.     

solid! might be the happiest dunk video i've seen.. LMFAO.

also happy birthday man. that 40 club. 40/40 geeet it.