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« Reply #15 on: September 22, 2009, 05:31:19 am » |
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whats your previous PR on squat? before you deloaded/stopping training it..
pc
Ive never really tried a 1-rep-max in anything, i just try to set PRs in every workout inside the working sets. My PRs are: Squat : 237*5 on smith machine , wide stance, parallel. Deadlift : 268*4 Bench press : 158*5 Wide grip lat pulldown : 187*6 All those PRs were set on May 2009 , bodyweight was between 185 and 190 then. |
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« Reply #16 on: September 25, 2009, 11:59:20 am » |
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25 September 2009 SQUATS : build up to 5-rep-max 1x10@33 1x6@77 1x4@121 1x2@165 1x1@187 1x1@209 1x5@220 All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above. Not bad for my 1st ever max attempt on free squats though , still learning the mechanics. BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells CALF RAISES : 3x15 110lbs INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs |
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adarqui
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« Reply #17 on: September 25, 2009, 01:04:42 pm » |
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25 September 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x5@220
All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above.
Not bad for my 1st ever max attempt on free squats though , still learning the mechanics.
BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 110lbs
INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs
SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs
goood work 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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« Reply #18 on: September 28, 2009, 12:09:02 pm » |
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28 September 2009 5' Dynamic warmup 4x10 sec bilateral line hops , BAREFOOT , scored 27, 32, 37, 35 4x6 Depth drops from 35'' SQUATS : 5x5 176lbs wide stance , medium grip , way below parallel, very good form. GLUT-HAM-RAISES : 3x12 CALF RAISES : 3x15 132lbs BENCH PRESS : 4x5 132lbs , 30sec rest , 1x10 100lbs WIDE GRIP LAT PULLDOWN: 3x6 154lbs , 30 sec rest , 1x15 110lbs |
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« Reply #19 on: October 02, 2009, 12:29:16 pm » |
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2 October 2009 SQUATS : build up to 5-rep-max 1x10@33 1x6@77 1x4@121 1x2@165 1x1@187 1x1@209 1x4@231 + 1x2@209 ??? Again all warm up sets felt easy , way below parallel, perfect form, even the last warmup rep @ 209lbs. But i guess 22lbs was way too much to add. Max set was not good , reps 1 & 2 where like 4'' above paralel , rep 3 was perfect and rep 4 was below parallel but i did a huge goodmorning going up.  Stopped at rep 4 , took off those extra 22lbs and hit 2 more perfect reps @ 209lbs.  GRRRRRR, next time max set load will be very close to last warmup rep.  BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells CALF RAISES : 3x15 143lbs INCLINE BENCH PRESS : 3x6 121lbs , 30sec rest , 1x18 100lbs SEATED ROWS: 3x6 143lbs , 30 sec rest , 1x20 100lbs Strength is going up much quicker than i thought , really happy with this workout!  |
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adarqui
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« Reply #20 on: October 02, 2009, 01:37:10 pm » |
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real nice, why not push it a bit more on the BSS? '18 lb' ? or is that a typo? peace man good work |
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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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« Reply #21 on: October 02, 2009, 02:35:27 pm » |
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real nice, why not push it a bit more on the BSS?
'18 lb' ? or is that a typo?
peace man good work
nah , not typo the typo is "barbels", i meant dumbels. i cant get BSS right with a bar in my back , i keep much better form with dumbells in my hands. so i do BSS with my BW ( ~185-190 currently ) + 2*18 lbs , and they are allready very challenging! is that to weak? like what percentage of his 1RM squat shoud the average bro be able to BSS 8 times each leg? |
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adarqui
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« Reply #22 on: October 02, 2009, 02:53:34 pm » |
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real nice, why not push it a bit more on the BSS?
'18 lb' ? or is that a typo?
peace man good work
nah , not typo the typo is "barbels", i meant dumbels. i cant get BSS right with a bar in my back , i keep much better form with dumbells in my hands. so i do BSS with my BW ( ~185-190 currently ) + 2*18 lbs , and they are allready very challenging! is that to weak? like what percentage of his 1RM squat shoud the average bro be able to BSS 8 times each leg? oh ok.. ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong. dont go rush out and go nuts because of my comment  keep your form good etc, but i guess just set your goals higher on bss. 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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« Reply #23 on: October 02, 2009, 03:23:16 pm » |
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ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong. dont go rush out and go nuts because of my comment keep your form good etc, but i guess just set your goals higher on bss. nah , i dont add plates if i cant support them with proper form execution. Not anymore anyway , you bet i did it 10 years ago, LOL! i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ). even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs. wtf , thats double load!!! gotta look those dumbell BSS's closer , thanks for the tips Andrew. |
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adarqui
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« Reply #24 on: October 02, 2009, 03:49:49 pm » |
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ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong. dont go rush out and go nuts because of my comment keep your form good etc, but i guess just set your goals higher on bss. nah , i dont add plates if i cant support them with proper form execution. Not anymore anyway , you bet i did it 10 years ago, LOL! i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ). even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs. wtf , thats double load!!! gotta look those dumbell BSS's closer , thanks for the tips Andrew. np man, you definitely got it in you to bump that bss back up. |
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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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« Reply #25 on: October 03, 2009, 05:23:24 am » |
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3 October 2009
Body measurementsSince im on a bulking phase and ill be doing bulking&strength gain/fat loss&RFD cycles this season i should keep track of my body measurements. Ill be measuring at the end of each cycle ( wich is also the start of the oposite cycle ). Weight ( in the morning ) : 186lbs Waist ( navel level ) : 35'' , of course loose! Thighs ( about 3/4 from knee to hip flexor ) : 24,4'' loose , +1'' flexed Hips ( middle of butt ) : 41,3'', loose Biceps : 13,4'' loose , +2'' flexed. Calves : 15'' ( same loose or flexed , wtf??? ) Neck ( at the middle ) : 15,35'' loose , +1'' flexed. Body fat estimation : 17% Lean mass : 154,38lbs Fat : 31,62lbs
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« Last Edit: October 24, 2009, 04:37:12 am by vag »
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« Reply #26 on: October 05, 2009, 11:50:03 am » |
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5 October 2009 SQUATS : 5x5 187lbs (+11lbs)GLUT-HAM-RAISES : 3x12 CALF RAISES : 3x15 154lbs (+11lbs)BENCH PRESS : 2x5 132lbs 2x5 143lbs (+11lbs)30sec rest , 1x15 100lbs (+5reps)WIDE GRIP LAT PULLDOWN: 2x6 154lbs 1x6 165lbs (+11lbs)30 sec rest , 1x15 132lbs (+22lbs)( Numbers in green ) = improvements from previous same session |
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« Last Edit: October 05, 2009, 11:51:59 am by vag »
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« Reply #27 on: October 07, 2009, 11:29:45 am » |
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7 October 2009 Basketball training. Totally dead , it was like 60 mins of full court intervals and then 30 mins 3-on-3. Somewhere between those , i managed to try a few max jumps. Standing vert was at PR levels , ~26'' , running vert was at 31''. I felt like i could do much better but soreness from squats + exhaustion from sprints + ankle wrap i am using didnt let me jump what i felt i could. ***Andrew and everybody, i am using a nike-ankle-wrap when i play basketball to protect my ankle from being re-sprained. http://store.nike.com/index.jsp?country=GR&lang_locale=en_GB#l=shop,pdp,ctr-inline/cid-300/pid-254557/pgid-275958This shit says "it protects without limiting strength" , but i remember reading that even a simple ankle restriction takes away some inches. Should i suppose it does , so should i expect to jump higher without it? |
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« Reply #28 on: October 08, 2009, 12:12:26 pm » |
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8 October 2009 SQUATS : build up to 5-rep-max 1x10@33 1x6@77 1x4@121 1x3@165 1x3@187 1x3@209 1x5@220 ( -11lbs ) , ( +1 rep +good form )Got eveerything right this time. BULGARIAN SPLIT SQUAT : 3x8 , 2x35lbs dumbells ( +34lbs )Yes adarqui , you were absolutely right  CALF RAISES : 3x15 165lbs ( +11lbs )INCLINE BENCH PRESS : 3x6 121lbs ( + 0lbs )30sec rest , 1x20 100lbs ( +2reps )SEATED ROWS: 3x6 154lbs ( +11lbs )30 sec rest , 1x20 121lbs ( +21lbs ) |
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« Reply #29 on: October 12, 2009, 12:11:52 pm » |
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12 October 2009 Dynamic warmup 5' 2x5 standing vertical jumps : all jumps were the same , not more than 0,5'' deviation , max was ~27'' ( +0,5'' PR !!! )2x5 running vertical jumps : average was 30 to 31 , got 2 jumps at 31,5'' ( 2'' below PR )SQUATS : 2x5 187lbs 3x5 198lbs (+11lbs)GLUT-HAM-RAISES : 3x12 CALF RAISES : 3x15 176lbs (+11lbs)BENCH PRESS : 2x5 132lbs 2x5 143lbs 30sec rest , 1x20 100lbs (+5reps)WIDE GRIP LAT PULLDOWN: 1x6 154lbs 2x6 165lbs (+1 set)30 sec rest , 1x15 132lbs |
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