Adarq.org

2 Dec 2010

Weight@session : ~199
Injuries/aches: none
Soreness : upper abs very sore from pullups (! )

Plyos session :

- 10' dynamic warmup

- 4x10 sec bilateral line hops , ~40 back forth , ~43 left-right

- 3x8 MR tuck jumps , great bounce , very springy

Head height jumps@home:
- 1x4 SVJs : all ~26,5''
- 1x4 dropsteps : min 28,5'' , max 29,5''

- 2x5 27'' depth drops.

- 2x5 18'' depth jumps.

- My usual lower body stretch routine.

Quote from: adarqui on December 03, 2010, 04:34:53 am

why the jumps at home, cause of weather?

pc

Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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4 Dec 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.

REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.

LEG CURLS:
Skipped

SINGLE LEG CALVE RAISES:
3x12@BW+110lbs

Quote from: adarqui on December 05, 2010, 06:02:24 am

congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

Thanks a lot man , squats felt great too , definitely all time PR strength level!

Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter?  

My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.

REA SQUATS:
4x3@143
-Great , real freefall!

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion  , was jumping a couple of inches off the ground!

Quote from: adarqui on December 06, 2010, 08:30:20 pm

sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.

pc

Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).

very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.

pc man