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Author Topic: Abs hidden. Now fat and tired.  (Read 37085 times)
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Flander
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« Reply #15 on: April 26, 2010, 03:09:30 am »
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Quote from: adarqui on April 26, 2010, 02:03:12 am
Quote from: Flander on April 25, 2010, 11:31:08 pm
Updated 1st post with progress history.

cool, that's one of the best ways to do it, hopefully more people start doing that.

pc!

Yeah. Its easier for everyone compared to a progress index like the one at TVS. IMO anyways.
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« Reply #16 on: April 26, 2010, 11:09:12 am »
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Monday

P snatch
3x70
3x72½
3x75 - some press

Squat
5x70
3x90
1x120
1x140
1x150
3x1x155 - break 30sec
3x1x157½ - break 35sec
3x1x160 - break 40sek
1x165 - tPR
1x170 - PR
1x175 - PR - Damn man. Wtf happened here. Almost 1,6xBW.

Nothing more.
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adarqui
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« Reply #17 on: April 26, 2010, 11:24:59 am »
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3 PR's wtf? hehe!
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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
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« Reply #18 on: April 26, 2010, 11:37:59 am »
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Quote from: adarqui on April 26, 2010, 11:24:59 am
3 PR's wtf? hehe!

Yeah the 165 was equal my old PR. And the other lifts were PRs.

I read that cluster training article you posted somewhere and thought I might try it out today. And BOOM. What do you know.  Cheesy
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« Reply #19 on: April 28, 2010, 03:09:44 am »
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Tuesday

Didnt have much time, so decided to go for 1,5xBW squat. My legs were pretty fresh from the squatting monday, so I thought it would be alright.

Squat:
6x20
5x70
3x90
1x120
1x140
1x150
3x1x155 p30
3x1x157½ p35
3x1x160 p40
1x165
1x170

Vid: <a href="http://www.youtube.com/watch?v=ur1360AevCw" target="_blank">http://www.youtube.com/watch?v=ur1360AevCw</a>
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adarqui
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« Reply #20 on: April 28, 2010, 09:16:30 am »
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that flew up pretty fast man..
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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
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« Reply #21 on: April 28, 2010, 11:02:52 am »
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Quote from: adarqui on April 28, 2010, 09:16:30 am
that flew up pretty fast man..


Yeah it did look pretty easy. But that was not the feeling I had. But Im sure 180 will come to me this season. No sweat.
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« Reply #22 on: April 28, 2010, 11:06:20 am »
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Wednesday

Was pretty beat from a 7 hour school day, plus the 40min ride each way and only 6 hours of sleep. But that didnt stop me from getting a PR Very Happy

CG bench
2x120 - PR. This is also my one rep PR.

Bench
5x100
3x110
1x120
1x125
2x3x1x130 p40
1x135

I thought about trying 140 and setting a new PR. But I didnt feel for it today. Im gonna save it for some other day.

P snatch
3x70
3x72½
3x75
All pretty easy today.

Thats all folks. Gonna do some ab stuff at home tonight.
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« Reply #23 on: April 28, 2010, 01:50:19 pm »
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I was watching your squat video and thought, "damn I wish I had hummel socks" lol

your fucking strong I'd say you have at least 20 more kilos in your squat, that flew up.
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adarqui
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« Reply #24 on: April 28, 2010, 06:47:39 pm »
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2010 is flander's year, for sure.

beastin` in 2010.
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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
Flander
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« Reply #25 on: April 29, 2010, 02:28:14 am »
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Quote from: lamp on April 28, 2010, 01:50:19 pm
I was watching your squat video and thought, "damn I wish I had hummel socks" lol

your fucking strong I'd say you have at least 20 more kilos in your squat, that flew up.

Quote from: adarqui on April 28, 2010, 06:47:39 pm
2010 is flander's year, for sure.

beastin` in 2010.

Hehe. Thanks you guys. And hummel socks rock. But I wish I had more high socks  Cheesy

Andrew Im gonna go for the stim program you helped me with last year, maybe with some corrections. If I write it in here, would you mind taking a look at it?
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adarqui
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« Reply #26 on: April 29, 2010, 10:32:31 am »
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Quote from: Flander on April 29, 2010, 02:28:14 am
Quote from: lamp on April 28, 2010, 01:50:19 pm
I was watching your squat video and thought, "damn I wish I had hummel socks" lol

your fucking strong I'd say you have at least 20 more kilos in your squat, that flew up.

Quote from: adarqui on April 28, 2010, 06:47:39 pm
2010 is flander's year, for sure.

beastin` in 2010.

Hehe. Thanks you guys. And hummel socks rock. But I wish I had more high socks  Cheesy

Andrew Im gonna go for the stim program you helped me with last year, maybe with some corrections. If I write it in here, would you mind taking a look at it?

ya for sure..
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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
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« Reply #27 on: April 30, 2010, 12:05:10 am »
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Quote from: adarqui on April 29, 2010, 10:32:31 am
Quote from: Flander on April 29, 2010, 02:28:14 am
Quote from: lamp on April 28, 2010, 01:50:19 pm
I was watching your squat video and thought, "damn I wish I had hummel socks" lol

your fucking strong I'd say you have at least 20 more kilos in your squat, that flew up.

Quote from: adarqui on April 28, 2010, 06:47:39 pm
2010 is flander's year, for sure.

beastin` in 2010.

Hehe. Thanks you guys. And hummel socks rock. But I wish I had more high socks  Cheesy

Andrew Im gonna go for the stim program you helped me with last year, maybe with some corrections. If I write it in here, would you mind taking a look at it?

ya for sure..

Thanks man.

And for yesterdays training

Thursday

Sprint warmup

3x20m full sprint

Hammerthrow. Not too good.

Not too good today. I guess Im still a bit tired from the training this week. And a tough week in school.
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« Reply #28 on: April 30, 2010, 01:39:03 am »
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This is my plan for the next period. Just for the weightroom of course.

Go heavy, light, heavy, volume

Heavy
HP Clean w. straps 2,1,1
Jerks from back 2,1,1
Squat 3x3 singles P30-50
Bench 2,1,1
10 ex pullups from neck
Ex GHRs 1x5
Chins 3 sets P60

Light
P snatch 2,1,1
Push press 2,1,1
Squat 3x1
BB lunge till fatique
CG bench 2,1,1
Skullcrushers 3x5

Volume
Squat 3x5
Bench 3x5
RDLs 3x5
BOR 3x5
BB toe raises 3x10
« Last Edit: April 30, 2010, 01:51:57 am by Flander » Logged
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« Reply #29 on: April 30, 2010, 08:13:54 am »
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Friday

New program start. Peaking time. Starting of easy and increasing each week.

HP clean
2x110 - wierd and tough
1x115 - very tough
1x115 - quite easy.
Havent done HP cleans in a while, so I just need to get used to them again.

Jerks from back
2x100 - easy
2x1x105 - easy
Starting out real easy on these as I havent done them since september.

Squat
4x1x150 P30 - easy
4x1x152½ P30 - easy.

Bench
2x120
2x1x125
OK.

10 ex pullups from behind head - shoulder rehab

5 Negative GHRs

Chins P60
4,3,2 - its on one of those ladders on the wall thingys, so my thighs and big belly was dragging all the way up and all the way down. If I could hang freely I could do a couple more .
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