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Guga
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« on: October 13, 2010, 10:09:42 am » |
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Current stats Age : 26 Bw: 150-152lbs Height: 5'11'' Reach: 7'8'' Squat : 85kg x 6 (+2 left in the tank), so squat around 105kg (230lbs) VJ: 24" 2 leg running VJ: 26" Goals by the end of 2010 hit 90kg x 10 (or 90kg x 8 + 2 left in the tank) VJ: at least 26" 2 leg running VJ: at least 28" |
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« Last Edit: October 13, 2010, 10:39:40 am by Guga »
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Guga
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« Reply #1 on: October 13, 2010, 11:17:25 am » |
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10/09/2010 Warm up Rea Squat 1x3 30kg more warm up Squat 85kg x 6 (left 2 maybe 3 in the tank) 85kg x 4 85kg x 4 85kg x 1 Core work. Im still working on the parallel form since I tend to break parallel. 10/12/2010 I had a little of lactic acid on my upper hams and I was planning on doing some light work (60% of 1RM) but I kept rising the weight trying to 90kgx6. Squat 30kg x 6 40kg x 6 50kg x 6 60kg x 6 70kg x 6 80kg x 6 90kg x 1 (I could have done more but my upper hams were fucked up) Core work I just noticed that parallel squat hit my middle/upper hams/lower glutes very hard. In fact I dont feel my quads/thighs that tired when im lifting. I think that my my hams/glutes are the ones that dont let me squat more. I remembered one time when I did BSS (bulgarian split squat) and then I did parallel squats and when I got to the heavier weight I varely managed to lift the bar from parallel since my hams wernt there due to the BSS. So I guess than working on my hams would my help squat a lot, instead of just doing squats. So maybe RDL, BSS or glute ham raises would be ideal (I think). What do you guys think? peace |
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adarqui
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« Reply #2 on: October 13, 2010, 09:12:12 pm » |
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10/09/2010
Warm up
Rea Squat 1x3 30kg
more warm up
Squat 85kg x 6 (left 2 maybe 3 in the tank)
85kg x 4
85kg x 4
85kg x 1
Core work.
Im still working on the parallel form since I tend to break parallel.
10/12/2010
I had a little of lactic acid on my upper hams and I was planning on doing some light work (60% of 1RM) but I kept rising the weight trying to 90kgx6.
Squat
30kg x 6
40kg x 6
50kg x 6
60kg x 6
70kg x 6
80kg x 6
90kg x 1 (I could have done more but my upper hams were fucked up)
Core work
I just noticed that parallel squat hit my middle/upper hams/lower glutes very hard. In fact I dont feel my quads/thighs that tired when im lifting. I think that my my hams/glutes are the ones that dont let me squat more. I remembered one time when I did BSS (bulgarian split squat) and then I did parallel squats and when I got to the heavier weight I varely managed to lift the bar from parallel since my hams wernt there due to the BSS.
So I guess than working on my hams would my help squat a lot, instead of just doing squats. So maybe RDL, BSS or glute ham raises would be ideal (I think). What do you guys think?
peace
i would definitely throw in a unilateral after squatting, each session, even if it's low volume.. rotate between bss and walking lunges, that should be enough.. RDL is nice too but one of those unilaterals should take care of what you need, more specific to squat & it will hit glutes/hams hard. edit: 3-4 x 3 (each leg) for strength, 3-4 x 5-8 (each leg) for hypertrophy. peace man |
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« Last Edit: October 14, 2010, 02:51:14 am by adarqui »
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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LBSS
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« Reply #3 on: October 14, 2010, 07:15:02 am » |
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What's wrong with breaking parallel? |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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adarqui
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« Reply #4 on: October 14, 2010, 02:36:35 pm » |
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What's wrong with breaking parallel?
nothin`, but i think he's just trying to throw a little bit more specificity into the squat in regards to running vert. pc |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Guga
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« Reply #5 on: October 15, 2010, 07:35:53 pm » |
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October 15, 2010 Warm up Squat 85kg x 4 reps 85kg x 4 reps 85kg x 4 reps 85kg x 4 reps BBS 45kg x 4 reps 45kg x 4 reps 45kg x 4 reps Core Work I didnt feel my hams like in the last session. I think it is because sometimes I drive the bar too much with my hips when Im going up. The bss were very easy but hitted my glutes very hard. Depending on monday's weather I will do strenght or jumps |
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Guga
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« Reply #6 on: October 18, 2010, 07:44:23 pm » |
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October 18, 2010 Went to the court for some jumps, did some a couple of low ADA sets (20") with VJs after them, nothing amazing. Though, the VJ got 1" higher after the ADAs. You know that your reactivity sucks when your RVJ equals your WVJ (that is walking VJ). The objetive was to gain more condition, since I havent jumped so often in the last months. For the moment I wanna get my vert up just by doing simple jumps and some ADAs to recover my technic/reactivity since I got tired fast. After a couple of max jumps my vert was down specially on the RVJ, the WVJ didnt go down. VJ: 24" RVJ: 26" |
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adarqui
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« Reply #7 on: October 18, 2010, 09:44:12 pm » |
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October 18, 2010
Went to the court for some jumps, did some a couple of low ADA sets (20") with VJs after them, nothing amazing. Though, the VJ got 1" higher after the ADAs.
You know that your reactivity sucks when your RVJ equals your WVJ (that is walking VJ).
The objetive was to gain more condition, since I havent jumped so often in the last months. For the moment I wanna get my vert up just by doing simple jumps and some ADAs to recover my technic/reactivity since I got tired fast. After a couple of max jumps my vert was down specially on the RVJ, the WVJ didnt go down.
VJ: 24"
RVJ: 26"
yes you have the right idea man.. simply improving your work capacity/fitness for jumping will lead to gains, it will allow for more quality of work per session (a higher number of good jumps before the legs turn jello). peace man |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Guga
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« Reply #8 on: October 21, 2010, 05:52:24 pm » |
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I wanted to lift yesterday since I was very motivated, I was feeling good, but I wasnt really sure since I had jumped on Monday and my conditition/fitness aint very good atm, but a weird pain and in my left knee stopped me from training (dunno what happend, I woke up and my knee was killling me). I was getting crazy about doing some squats, was feeling so motivated (thx to the forum, post, vidz and the articles I was reading about Yuri) October 21, 2010 Warm up Squat 85kg x 4 85kg x 4 85kg x 4 85kg x 4 I wanted to do a 5 fifth set but I was feeling like crap, a little dizzy, specially when I unloaded the bar for the fifht set. Gonna squat again on saturday or sunday depending on how my legs are feeling. At that moment I will think about doing 5x4x85kg or 5x3x90kg. peace out |
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adarqui
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« Reply #9 on: October 22, 2010, 02:33:37 am » |
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I wanted to lift yesterday since I was very motivated, I was feeling good, but I wasnt really sure since I had jumped on Monday and my conditition/fitness aint very good atm, but a weird pain and in my left knee stopped me from training (dunno what happend, I woke up and my knee was killling me).
damn that's weird man, just out of nowhere? where exactly? laterally? hope it is healed up by the time you read this. I was getting crazy about doing some squats, was feeling so motivated (thx to the forum, post, vidz and the articles I was reading about Yuri)
October 21, 2010
Warm up
Squat 85kg x 4
85kg x 4
85kg x 4
85kg x 4
I wanted to do a 5 fifth set but I was feeling like crap, a little dizzy, specially when I unloaded the bar for the fifht set.
Gonna squat again on saturday or sunday depending on how my legs are feeling. At that moment I will think about doing 5x4x85kg or 5x3x90kg.
peace out
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Guga
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« Reply #10 on: October 22, 2010, 10:47:29 am » |
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thanks adarq. This happend on wednesday. It was laterally and a little in the upper... maybe something I did while a was sleeping, but by the end of the day it had gone. On tuesday squat and knees were fine. Oct 22. upper hams, lower glutes and quads a little sore. Maybe some lactic acid, not sure. |
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« Last Edit: October 22, 2010, 10:49:11 am by Guga »
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LBSS
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« Reply #11 on: October 22, 2010, 01:49:17 pm » |
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thanks adarq. This happend on wednesday. It was laterally and a little in the upper... maybe something I did while a was sleeping, but by the end of the day it had gone. On tuesday squat and knees were fine.
Oct 22.
upper hams, lower glutes and quads a little sore. Maybe some lactic acid, not sure.
Definitely not lactic acid. |
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Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
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adarqui
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« Reply #12 on: October 22, 2010, 11:13:45 pm » |
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thanks adarq. This happend on wednesday. It was laterally and a little in the upper... maybe something I did while a was sleeping, but by the end of the day it had gone. On tuesday squat and knees were fine.
Oct 22.
upper hams, lower glutes and quads a little sore. Maybe some lactic acid, not sure.
Definitely not lactic acid. yup, pretty much all lactic acid clears within a few hours. |
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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=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.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-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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Guga
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« Reply #13 on: October 25, 2010, 01:52:43 pm » |
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October 25, 2010 fuck, I wasnt able to squat yesterday, sucked badly, yesterday was the day. I was feeling great, was going to add more weight etc, but some shit happend and couldnt train and today I am feeling like crap since the morning, dizzy, tired and with a headache, I pretty sure Im getting a cold. Warm up Squat (breaking parallel in some of them) 80kg x 1 (bar felt heavy on my back) 85kg x 1 (same) 90kg x 3 90kg x 3 90kg x 3 90kg x 2 <--- pussy, I should had done that third one Core work Despite the fact I was feeling like crap, the 90kg reps felt ok, specially on my legs since the last time I tried that weight, my legs werent firing properly. I'll jump on wed or thursday depending how im feeling or if its raining. |
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« Last Edit: October 25, 2010, 01:54:43 pm by Guga »
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Guga
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« Reply #14 on: October 26, 2010, 07:32:44 pm » |
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Oct 26 comments I couldnt do upper body training (even when I dont post it, but I do it the next day after the workout). My legs felt very well compared to the last squat sessions. In the morning I was feeling very light, specially on my legs, I guess is the tonic effect. I was checking my old log when I did smolov jr, the last workout that I did was 90kgx5x3 and it felt easy. Ofc I want to change this and make 90kg some weak weight that I use for warming up. peace |
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