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Joe-Y
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« on: October 02, 2010, 10:30:07 pm »
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sup guys! I have been working on my vert since 2008 febuary,
end of 2008 : 90kg half squat for a few reps
May 2009: started doing full squat twise a week and some deadlift
end of 2009: 140kg full squatx4    120kg deadlift x3
now: squat 175kg x2   deadlift 190kgx1    pull up-18 full ROM  bb bench press 110kgx1

I found Tvs and adarq.com few months ago, was like..f*** yeah!! That's what im talking about!!!


HEIGHT: 175cm

Reach: 226 cm (in shoes)

AGE: 19

WEIGHT: 81kg , 13% BD

SVJ: 33"

RVJ: 36"

double leg jumper!

Goal for SVJ: 40"
             RVJ: 45"

I spend most of the time lifting heavy weights, guess i really should start focus on more pylo and power work.. sprints, depth jumps , MSEM....etc!
« Last Edit: November 05, 2010, 03:38:55 am by Joe-Y » Logged
Joe-Y
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« Reply #1 on: October 02, 2010, 10:52:46 pm »
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currently doing  smolov junior
finished first week work out.

wasnt sore at all after wednesday.

Monday: 4x9x120kg

i took 3 mins rest between sets.
a bit sore on next day.



wednesday:5x7x127.5kg

felt alright. 3 mins rest between sets



friday:7x5x135kg

2 mins rest between sets
finished with plenty left Grin
guess it's because i squat with this rep range at most of the time.


saturday:10x3x145kg

2 mins rest between sets
the first 2-3 sets ..was killing me
but felt quite comfortable on 4-8 sets  weird!!





 
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adarqui
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« Reply #2 on: October 03, 2010, 01:39:40 am »
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Quote from: Joe-Y on October 02, 2010, 10:30:07 pm
sup guys! I have been working on my vert since 2008 febuary,
end of 2008 : 90kg half squat for a few reps
May 2009: started doing full squat twise a week and some deadlift
end of 2009: 140kg full squat*4    120kg deadlift *3
now: squat 175kg *2   deadlift 190kg*1    pull up-18 full ROM

sick man! those are some great lifts based on your bodyweight.. very very good.


Quote
I found Tvs and adarq.com few months ago, was like..f*** yeah!! That's what im talking about!!!

welcome man!


Quote
HEIGHT: 174cm

Reach: 226 cm

AGE: 19

WEIGHT: 81kg , 13% BD

SVJ: 33"

RVJ: 36"

double leg jumper!

Goal for SVJ: 40"
             RVJ: 45"

I spend most of the time lifting heavy weights, guess i really should start focus on more pylo and power work.. sprints, depth jumps , MSEM....etc!

ya man, gradually phasing in more reactive work should definitely help.. sprints & mr tucks & mr pogos to start.. eventually double  and/or single leg bounds.. and if needed dj's/various drops..

msem works great for peaking too.

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=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
Joe-Y
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« Reply #3 on: October 03, 2010, 02:08:51 am »
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thanks for checking thru my posts andrew!!

here is what i plan to do after smolov junior.

a good warm up

4 sets of 30m sprint

4x4   24"   depth jump

3x5  60% 1rm reactive squat

msem 3x2-3

core exercise

but not too sure how long i should stick with this Embarrassed
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adarqui
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« Reply #4 on: October 03, 2010, 03:03:03 am »
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Quote from: Joe-Y on October 03, 2010, 02:08:51 am
thanks for checking thru my posts andrew!!

here is what i plan to do after smolov junior.

a good warm up

4 sets of 30m sprint

4x4   24"   depth jump

3x5  60% 1rm reactive squat

msem 3x2-3

core exercise

but not too sure how long i should stick with this Embarrassed





np man!

looks nice, but i would have a volume day once in a while.. check the 'ratio technique' in the performance blog section.. basically, you'd want say, 2-3:1 power to volume ratio.. so, 2-3 of the workouts you just described, then a volume day to help make absolutely sure a strength decrease doesn't happen.. the volume days help prime the power sessions, also they help maintain/build muscle mass easier.. a volume day would just be something more simple, such as warmup/lower level reactive work (higher volume, less intensity), then squat 3 x 5, unilateral 3 x 3, calfs 3-4x5-10 or something like that..

for REA squat, i generally like triples, but 5's are fine.. if you wanted to do triples you could hit 4-5 x 3, basically the same volume, just makes sure you experience less fatigue during the sets, so you can really focus more on those 3 reps.

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=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
Joe
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« Reply #5 on: October 03, 2010, 04:53:16 am »
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You're not Joe, I'm Joe.
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Joe-Y
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« Reply #6 on: October 03, 2010, 02:26:43 pm »
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Quote from: Joe on October 03, 2010, 04:53:16 am
You're not Joe, I'm Joe.


Im young joe you are old Joe Tongue
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LBSS
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« Reply #7 on: October 03, 2010, 03:37:47 pm »
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Except you're older than old Joe, so we have a predicament.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek
Joe-Y
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« Reply #8 on: October 03, 2010, 05:01:05 pm »
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smolov junior  week 2  day 1


4x9x130kg  all sets reps complete

WTF!! I wasnt even tiring!!

finished first 2 sets with 1 go.

3rd set pause on 7th rep for 2 seconds  and all the way to 9

last set pause on 5 rep and all the way to 9.


it's pretty weird..130kg feels like 100-110kg for me

can't wait until next section!!
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Joe-Y
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« Reply #9 on: October 03, 2010, 05:04:47 pm »
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Quote from: LBSS on October 03, 2010, 03:37:47 pm
Except you're older than old Joe, so we have a predicament.



 sorry bro , i dont quite get what you mean.

my english is crap..tell you guys what..vert training motivate me to learn english  Cheesy
« Last Edit: October 16, 2010, 12:42:36 pm by Joe-Y » Logged
LBSS
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« Reply #10 on: October 03, 2010, 05:18:06 pm »
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Quote from: Joe-Y on October 03, 2010, 05:04:47 pm
Quote from: LBSS on October 03, 2010, 03:37:47 pm
Except you're older than old Joe, so we have a predicament.



LBSS sorry bro , i dont quite get what you mean.

my english is crap..tell you guys what..vert training motivate me to learn english  Cheesy

Haha, no worries. You're 19 years old, according to your first post, which is older than the other Joe. So he can't be old joe, because he's younger than you... never mind, it wasn't even that funny in English.  Embarrassed

Where are you from?
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek
Joe-Y
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« Reply #11 on: October 03, 2010, 07:22:58 pm »
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Quote from: LBSS on October 03, 2010, 05:18:06 pm
Quote from: Joe-Y on October 03, 2010, 05:04:47 pm
Quote from: LBSS on October 03, 2010, 03:37:47 pm
Except you're older than old Joe, so we have a predicament.



LBSS sorry bro , i dont quite get what you mean.

my english is crap..tell you guys what..vert training motivate me to learn english  Cheesy

Haha, no worries. You're 19 years old, according to your first post, which is older than the other Joe. So he can't be old joe, because he's younger than you... never mind, it wasn't even that funny in English.  Embarrassed

Where are you from?


yea got it now Wink

im form Taiwan, currently in New Zealand , been here since 2008.
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adarqui
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im da bess mayne.


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« Reply #12 on: October 03, 2010, 07:27:24 pm »
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Quote from: LBSS on October 03, 2010, 05:18:06 pm
Quote from: Joe-Y on October 03, 2010, 05:04:47 pm
Quote from: LBSS on October 03, 2010, 03:37:47 pm
Except you're older than old Joe, so we have a predicament.



LBSS sorry bro , i dont quite get what you mean.

my english is crap..tell you guys what..vert training motivate me to learn english  Cheesy

Haha, no worries. You're 19 years old, according to your first post, which is older than the other Joe. So he can't be old joe, because he's younger than you... never mind, it wasn't even that funny in English.  Embarrassed

Where are you from?

just FYI lbss, i laughed, i thought it was pretty funny.
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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
Joe-Y
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« Reply #13 on: October 05, 2010, 05:47:22 pm »
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smolov jr week 2  day 2

a wee bit harder than last session

but all sets and reps complete

5x7x137.5kg


did 2 sets of weighted pull up followed by a set of bodyweight pull.


and 3x5x80,85,90kg  bench press
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Joe-Y
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« Reply #14 on: October 05, 2010, 07:44:33 pm »
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Pump! after watching John wall's mixtape

time to shoot some hoops
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