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Jonas3r
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« on: December 17, 2010, 11:48:17 am » |
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Hallo , my name is Jonas, some of you might know me from TVS. I’m 22 yo, 1,86m tall and weight about 85-87kg. After a long break from training i’m back. I had some good gains back then, a 1,5bw squat and a ca. 35‘‘ rvj.  edit: ca. 1year  (3,11cm rim) http://www.youtube.com/watch?v=jVoyJ-a_fW0My main goal is to have a 40‘‘ rvj. I train at home, I have a powerack and and a oly barbell set. Right now I’m using adarqs introductory template to get back into training. Ps: I ordered a Kodak Zi8 hd cam to record form, progress etc. and make some nice dunk mixes. todays workout: warm up, dynamic stretching pogo jumps: 10x5 squat: 4x5@20kg, 5@40kg, 4@60kg, 3@80kg, 2@90kg, 3x8@100kg reverse lunges: 3x8@70kg calf raises: 3x10@110kg |
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« Last Edit: December 21, 2010, 11:16:39 am by Jonas3r »
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adarqui
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« Reply #1 on: December 18, 2010, 03:08:18 am » |
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Hallo ,
my name is Jonas, some of you might know me from TVS. I’m 22 yo, 1,86m tall and weight about 85-87kg.
After a long break from training i’m back. I had some good gains back then, a 1,5bw squat and a ca. 35‘‘ rvj.
yooo!!!!! so glad you're back great pic, i remember when you beasted that 10'2 rim way back My main goal is to have a 40‘‘ rvj. I train at home, I have a powerack and and a oly barbell set.
Right now I’m using adarqs introductory template to get back into training.
Ps: I ordered a Kodak Zi8 hd cam to record form, progress etc. and make some nice dunk mixes.
todays workout:
warm up, dynamic stretching
pogo jumps: 10x5
squat: 4x5@20kg, 5@40kg, 4@60kg, 3@80kg, 2@90kg, 3x8@100kg
reverse lunges: 3x8@70kg
calf raises: 3x10@110kg
awesome man, intro block should do you very good, going to be nice to see some HD footage too peace !!! |
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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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Jonas3r
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« Reply #2 on: December 18, 2010, 04:28:14 am » |
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thanks for the welcome man. im glad to be back. -1 hour light jogging. jogging through the snow is soooo nice, it feels 1000x better than in sommer. |
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adarqui
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« Reply #3 on: December 18, 2010, 07:20:57 pm » |
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thanks for the welcome man. im glad to be back.
-1 hour light jogging.
jogging through the snow is soooo nice, it feels 1000x better than in sommer.
rocky style. |
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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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Jonas3r
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« Reply #4 on: December 19, 2010, 08:01:04 am » |
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rocky style. exactly. i was running in a tiny forest/wildpark, no person there, it was absolutly quite. i jumped around, did some shadow boxing, running over fallen trees etc. it was pure fun lol. bw:yesterday=84.9 today=85.1 <-- nice soreness:calfes,shins and especially ankles pogo jumps: 8x5 submax squat: 4x5@20kg, 5@40kg, 4@60kg, 3@80kg, 2@100kg, 1@110kg, 5@120kg <--wtf it wasnt even hard and my 5rm pr in 09 was 130kg@88kg bw reverse lunges: 3x8@70kg calf raises: 3x8@110kg |
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adarqui
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« Reply #5 on: December 20, 2010, 03:32:52 am » |
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rocky style. exactly. i was running in a tiny forest/wildpark, no person there, it was absolutly quite. i jumped around, did some shadow boxing, running over fallen trees etc. it was pure fun lol. haha sounds fun for sure. better bring a rambo knife tho. bw:yesterday=84.9 today=85.1 <-- nice
soreness:calfes,shins and especially ankles
pogo jumps: 8x5 submax
squat: 4x5@20kg, 5@40kg, 4@60kg, 3@80kg, 2@100kg, 1@110kg, 5@120kg <--wtf it wasnt even hard and my 5rm pr in 09 was 130kg@88kg bw
reverse lunges: 3x8@70kg
calf raises: 3x8@110kg
wtf? sick |
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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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Raptor
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« Reply #6 on: December 20, 2010, 03:35:19 am » |
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That happened to me too. I first squatted 120x5, then 130x3 and it wasn't that hard, with a previous PR of 130x1. Then I squatted 140x1 yesterday and I think I COULD go with 150x1. |
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Jonas3r
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« Reply #7 on: December 20, 2010, 09:52:58 am » |
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pretty insane that i lost so little strength even though i did absolutly no sport in over a year  bw:85.5 soreness:calfs and quads slightly,ankles still feel pretty stiff -1h20min fast walking (just walked home from work, i think i will do this every other day) |
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adarqui
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« Reply #8 on: December 21, 2010, 03:55:56 am » |
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pretty insane that i lost so little strength even though i did absolutly no sport in over a year ya that's great though, good stuff bw:85.5
soreness:calfs and quads slightly,ankles still feel pretty stiff
-1h20min fast walking (just walked home from work, i think i will do this every other day)
nice about the walking, i need to vid tape some of the weird shit i do during walking to help focus on things like more glute etc.. I'm pissed at myself for neglecting my walking/longer distance interval sprints last month, since putting them back in I've been getting leaner again and feel alot better, lots more bounce. 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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Jonas3r
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« Reply #9 on: December 21, 2010, 11:49:10 am » |
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nice about the walking, i need to vid tape some of the weird shit i do during walking to help focus on things like more glute etc.. I'm pissed at myself for neglecting my walking/longer distance interval sprints last month, since putting them back in I've been getting leaner again and feel alot better, lots more bounce.
pc
do it, i would like to see that stuff. my calfes are hammered from it, wouldnt have thought that. soreness: calfes!!^^ bw:85.7 want 82 tuck jumps: 10x5 pogo jumps: 5x5 squat: 4x5@20kg, 5@40kg, 4@60kg, 4@70kg, 2@80kg, 1@90kg, 2x10@100kg, 2x8@100kg i had exactly 60s rest for the first 3 sets then i was totally out of breath and needed 3 min rest for the last,depth wasnt god either reverse lunges: 3x8@70kg felt totally shitty after the squats: rest=forever calf raises: 3x10@100kg |
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adarqui
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« Reply #10 on: December 21, 2010, 07:51:29 pm » |
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nice about the walking, i need to vid tape some of the weird shit i do during walking to help focus on things like more glute etc.. I'm pissed at myself for neglecting my walking/longer distance interval sprints last month, since putting them back in I've been getting leaner again and feel alot better, lots more bounce.
pc
do it, i would like to see that stuff. my calfes are hammered from it, wouldnt have thought that. ya initially you can get pretty sore in the calfs, quads, erectors, and feet. soreness: calfes!!^^
bw:85.7 want 82
tuck jumps: 10x5
pogo jumps: 5x5
squat: 4x5@20kg, 5@40kg, 4@60kg, 4@70kg, 2@80kg, 1@90kg, 2x10@100kg, 2x8@100kg
i had exactly 60s rest for the first 3 sets then i was totally out of breath and needed 3 min rest for the last,depth wasnt god either
reverse lunges: 3x8@70kg felt totally shitty after the squats: rest=forever
calf raises: 3x10@100kg
if you 'stagnate' a bit on the 4x10 you can always increase the rest interval a bit, the 60s rest is just a general guideline.. you could increase it to 2-3min etc to break out of any stagnated progress on that set/rep scheme. 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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Jonas3r
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« Reply #11 on: December 22, 2010, 10:29:57 am » |
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yes i understood it that way and the first two sets felt good, i just was lacking condition. I will get it next time. 4x10@100kg 60s rest. -1h10m walking |
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Jonas3r
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« Reply #12 on: December 23, 2010, 01:07:39 pm » |
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soreness: traps wtf bw:86,3 i ate a lot more today, weight was taken right after a big meal DAY2 23.12.10tuck jumps: 10x5 pogo jumps: 5x5 my traps really hurted because of the armswingsquat: 4x5@20kg, 5@40kg, 4@60kg, 3@80kg, 2@90kg, 1@100kg, edit: 3x8@110kg, 2min rest, better depth the increase of food pre workout really helped, squats felt easy, could have done 1 set more for surereverse lunges: 3x8@70kg calf raises: 3x10@100kg
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« Last Edit: December 24, 2010, 01:12:35 am by Jonas3r »
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adarqui
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« Reply #13 on: December 23, 2010, 05:44:20 pm » |
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soreness: traps wtf
bw:86,3 i ate a lot more today, weight was taken right after a big meal
DAY2 23.12.10
tuck jumps: 10x5
pogo jumps: 5x5
my traps really hurted because of the armswing
squat: 4x5@20kg, 5@40kg, 4@60kg, 3@80kg, 2@90kg, 1@100kg, 3x8@100kg, 2min rest, better depth
the increase of food pre workout really helped, squats felt easy, could have done 1 set more for sure
reverse lunges: 3x8@70kg
calf raises: 3x10@100kg
hahaha ya, that's another thing.. intense mr half tucks & mr double leg bounds can really murder the traps the first few sessions... ive had incredible trap soreness if i've gone very long without doing those.. i actually think all the tucks/bounds i've done have developed my traps, cause i rarely if ever do upper/deadlift.. haha 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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Jonas3r
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« Reply #14 on: December 24, 2010, 01:16:22 am » |
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soreness: traps wtf
bw:86,3 i ate a lot more today, weight was taken right after a big meal
DAY2 23.12.10
tuck jumps: 10x5
pogo jumps: 5x5
my traps really hurted because of the armswing
squat: 4x5@20kg, 5@40kg, 4@60kg, 3@80kg, 2@90kg, 1@100kg, 3x8@100kg, 2min rest, better depth
the increase of food pre workout really helped, squats felt easy, could have done 1 set more for sure
reverse lunges: 3x8@70kg
calf raises: 3x10@100kg
hahaha ya, that's another thing.. intense mr half tucks & mr double leg bounds can really murder the traps the first few sessions... ive had incredible trap soreness if i've gone very long without doing those.. i actually think all the tucks/bounds i've done have developed my traps, cause i rarely if ever do upper/deadlift.. haha pc thought it came from the squats, having the weight on my back and contracting my traps, probably plays both a role oh and btw it was 3x8@110kg not 100, typo |
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