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Author Topic: 42" or Bust  (Read 5548 times)
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Dynamo
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« on: December 30, 2010, 12:14:57 am »
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That's right, looking to touch 11' with my pathetic standing reach of ~7'6" at 5'10".  I've hit 40" a few times during the past year, but haven't made much progress since then in terms of relative strength due to mismanaged lifting/diet.  Anyway, for the next few months I'm looking to add some decent muscle and get to a stable olympic squat of 375 or so in march.  Previous best was probably 365-370 (3x5x315) at 181 which I maintained only briefly, but I've learned from my mistakes.

Recent stats:
Weight: 169
Squat: 2x5x280
RDL: 2x7x305
Incline Bench: 3x6x175
RVJ: 38-40"

I'll be gaining a lb/wk during this phase and should top out around 180-181.  Planning an upper/lower split where each is hit every 3-4 days (2x per wk or better).  Going to start the squat out at 255 for sets of 6 and RDL's at 290 for sets of 7 and add 5lb every workout for a bit.  Upper body work will basically be incline bench and weighted chin ups.     
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dynamo
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« Reply #1 on: December 30, 2010, 12:20:15 am »
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12-29: Upper
Weight: 170

Incline:
3x6x165

Neutral grip Chins:
8x0 (wide, pronated)
6x25
6x25

Incline Situps:
2x12x30


Easy first workout after vacation so I can add weight linearly for at least a few workouts.  500 calorie surplus starts today...
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
adarqui
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« Reply #2 on: December 30, 2010, 03:49:13 am »
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welcome man!!!

link some of your vids, you got some NASTY jump/dunk vids.



Quote from: Dynamo on December 30, 2010, 12:14:57 am
That's right, looking to touch 11' with my pathetic standing reach of ~7'6" at 5'10".  I've hit 40" a few times during the past year, but haven't made much progress since then in terms of relative strength due to mismanaged lifting/diet.  Anyway, for the next few months I'm looking to add some decent muscle and get to a stable olympic squat of 375 or so in march.  Previous best was probably 365-370 (3x5x315) at 181 which I maintained only briefly, but I've learned from my mistakes.

Recent stats:
Weight: 169
Squat: 2x5x280
RDL: 2x7x305
Incline Bench: 3x6x175
RVJ: 38-40"

I'll be gaining a lb/wk during this phase and should top out around 180-181.  Planning an upper/lower split where each is hit every 3-4 days (2x per wk or better).  Going to start the squat out at 255 for sets of 6 and RDL's at 290 for sets of 7 and add 5lb every workout for a bit.  Upper body work will basically be incline bench and weighted chin ups.     

sick man.. just curious, if you've already got 38-40 currently, why the need for 11-12 lb of weight gain ? just wondering why you'd want to go from 315 lb squat @ 169 to 375 @ 181, when you could possibly go 355 @ 171 etc, for example.. do you not see that happening? just wondering about your reasoning.

peace
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Dynamo
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« Reply #3 on: December 30, 2010, 10:02:36 am »
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Quote from: adarqui on December 30, 2010, 03:49:13 am
welcome man!!!

link some of your vids, you got some NASTY jump/dunk vids.


sick man.. just curious, if you've already got 38-40 currently, why the need for 11-12 lb of weight gain ? just wondering why you'd want to go from 315 lb squat @ 169 to 375 @ 181, when you could possibly go 355 @ 171 etc, for example.. do you not see that happening? just wondering about your reasoning.

peace

Thanks! 

Yeah the whole diet/weight gain thing is something I frequently waffle on as far as how aggressive I should be.  I've had good success in the past gaining a lb/wk or more,  so I'm going to try it for a bit anyway.  I might scale back if I'm feeling too chunky though.  I would plan on slimming down to 175-176 while hopefully maintaining around 375 1RM after it's all said and done.
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dreyth
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« Reply #4 on: December 30, 2010, 12:17:23 pm »
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Hey Dynamo! I'm Lakers from TVS, and it looks like we have the same goals here... My best squat was 325 for 3x5 about 2 months back. I've hit 38" running about 6 months ago and I was 6'0 with 7'8 reach at the time (squat was 360 I think). I'm 6'1 now though. My squat dropped to 335lbs as a 1RM about 2 weeks ago due to mismanaged diet/training as well (friggin college + job).

want to race to a 375lb squat by March? I'm down for it. Right now I'm doing smolov jr because I believe that the muscle is still in my legs, but I've lost the neural strength and efficiency to put up big weights like before since I was squatting very infrequently leading up to and during finals week.

Right now I weigh 195lbs, 200lbs in gym with sneakers, shorts, and tanktop though. Looking to hit maybe 205 with a 405lb squat eventually, and then diet down from there during Ramadan this summer. I really want a 40+ RVJ by then... I'll shoot for 42" by the end of the summer with you.

Good luck man, we're pretty comparable. Let's see how we workout.
« Last Edit: December 30, 2010, 12:20:43 pm by Dreyth » Logged
I'm LAKERS from The Vertical Summit
Dynamo
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« Reply #5 on: December 30, 2010, 01:22:30 pm »
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Hey Lakers.  Yeah, I followed your log over there too.  I bet you're right about still having the muscle, with your weight and squatting history.  Unfortunately in my case I think I lost a good deal of muscle.  Basically I dieted for a long time and wasn't challenging myself with the squat workouts anymore.  Also had a pretty bad back injury which took out a week and a half.  I think you'll have the advantage with the extra muscle weight + smolov , but I'll race you anyway.  My goal is 3x5x325 during the first week of march (will be on a trip for 9 days after that).

Quote from: Dreyth on December 30, 2010, 12:17:23 pm
Hey Dynamo! I'm Lakers from TVS, and it looks like we have the same goals here... My best squat was 325 for 3x5 about 2 months back. I've hit 38" running about 6 months ago and I was 6'0 with 7'8 reach at the time (squat was 360 I think). I'm 6'1 now though. My squat dropped to 335lbs as a 1RM about 2 weeks ago due to mismanaged diet/training as well (friggin college + job).

want to race to a 375lb squat by March? I'm down for it. Right now I'm doing smolov jr because I believe that the muscle is still in my legs, but I've lost the neural strength and efficiency to put up big weights like before since I was squatting very infrequently leading up to and during finals week.

Right now I weigh 195lbs, 200lbs in gym with sneakers, shorts, and tanktop though. Looking to hit maybe 205 with a 405lb squat eventually, and then diet down from there during Ramadan this summer. I really want a 40+ RVJ by then... I'll shoot for 42" by the end of the summer with you.

Good luck man, we're pretty comparable. Let's see how we workout.
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
Dreyth
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« Reply #6 on: December 30, 2010, 01:55:02 pm »
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That may be true, but as for the RVJ, I think you'll be ahead of me.
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Dynamo
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« Reply #7 on: December 30, 2010, 05:08:25 pm »
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12-30: Lower
Weight: 170

Uni Line Hops:
2x23c (4.35s best)
Uni Stair Hops:
1x23c (6.59s best)

Squat:
3x6x255

RDL:
1x7x290


Everything felt fine.  Probably add another RDL set next time at the same weight.
« Last Edit: January 02, 2011, 11:12:00 pm by Dynamo » Logged
Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
adarqui
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« Reply #8 on: December 31, 2010, 03:09:41 am »
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375 x 1 SQUAT RACE, DREYTH vs DYNAMO

GO!

nice Wink

just don't sacrifice form etc, but now you guys got some extra motivation.
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
zgin
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« Reply #9 on: December 31, 2010, 05:48:51 am »
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can i join the race to 42 inches? im at ~37-38
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adarqui
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« Reply #10 on: January 01, 2011, 02:21:01 pm »
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Quote from: zgin on December 31, 2010, 05:48:51 am
can i join the race to 42 inches? im at ~37-38

i'll race you to 42 zgin, you can't enter any squat races until you get a 45 lb bar Cheesy
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
zgin
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« Reply #11 on: January 01, 2011, 03:13:33 pm »
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Quote from: adarqui on January 01, 2011, 02:21:01 pm
Quote from: zgin on December 31, 2010, 05:48:51 am
can i join the race to 42 inches? im at ~37-38

i'll race you to 42 zgin, you can't enter any squat races until you get a 45 lb bar Cheesy

i aint racing anybody in squats. just the vertz   Cheesy
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Dynamo
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« Reply #12 on: January 02, 2011, 08:53:28 pm »
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Yeah, first one to 42"..... gets to jump 42", heh.  

1-2: Lower
Weight: 170

Uni Line hops: (1x23c, best 3.91s)
Uni Stair hops: (1x23c, best 6.51s)

Drop Step VJ:
5x1 up to 37"

Squat:
3x6 260

RDL:
2x7 290

Dinner:
Chinese Buffet x 4
« Last Edit: January 02, 2011, 11:11:23 pm by Dynamo » Logged
Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
adarqui
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« Reply #13 on: January 03, 2011, 04:07:57 am »
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Quote from: Dynamo on January 02, 2011, 08:53:28 pm
Yeah, first one to 42"..... gets to jump 42", heh.  

1-2: Lower
Weight: 170

Uni Line hops: (1x23c, best 3.91s)
Uni Stair hops: (1x23c, best 6.51s)

Drop Step VJ:
5x1 up to 37"

sick


Quote

Squat:
3x6 260

RDL:
2x7 290

Dinner:
Chinese Buffet x 4

hhaha!@$!@$  headbang

nice!
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Dynamo
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« Reply #14 on: January 04, 2011, 12:01:17 am »
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1-3: Upper
Weight: 172

Incline Bench:
3x6x170

Pull up:
3x10

Medball Throws:
A bunch
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Goals for this spring:

1-arm Chin
Stable 2.2xBW Olympic Squat


Previous Best: http://www.youtube.com/watch?v=5WZMow6jXis
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