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adarqui
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« Reply #15 on: December 10, 2010, 03:20:26 am » |
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hahaha...thanks dude...I used your vert calculator and according to it i'm around 33 inches on that video which i'm pretty happy with...
the 25 inches I listed in the other video...man, i dunno wtf i was measuring my vert with...it def wasnt that low.
I'd say my vert is hopefully around 35 now but being honest I haven't measured it in too long..gotta do that soon.
cool man, but make sure you use touch height - reach height to measure your vert.. the calculator is cool and can come in handy but, touch height - reach height is more accurate. As far as fatigue, I feel ok...shoulders are fucked after yesterday and got some stiffness in my pecs but not too much. I'm resting until Saturday...gonna feel how I am then and if i'm good hopefully i'll PR on BP again next week. I'm fairly confident I can PR on squat aswell this weekend but we'll see!!
I hear you on the Tuesday Wednesday thing btw....i might work in a little more reactive work on tuesday because honestly bss and hip thrust aren't that taxing. I'm keeping my hip thrust numbers low aswell 'cos being honest that exercise frightens me a little bit...afraid i'm gonna screw up my back on it. Taking up my numbers on it slowly each week. I think getting the glutes activated is the main thing to be worried about that....BSS and deep squats do hit my glutes decently well already I think....
ya i imagine with hip thrust you never actually have to push the weight much, it'll still highly activate the glutes.. even bodyweight glute bridges can highly activate the glutes.. strength/hypertrophy in glutes is going to come from squat/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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Sean0013
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« Reply #16 on: December 11, 2010, 07:21:46 am » |
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Yeaaaa boiii....not one but 2 PRs on the same mf'in lift today...haha... Stretching+ foam rolling Squat - 70kg x 5, 90kg x 5, 110kg x 5, 120kg x 5 (PR!!), 122.5kg x 3 (PR!!!) DB BSS - 30kg (one in each hand) x 8 reps for 3 sets. Finished off with a ab circuit some foam rolling and some streching. |
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adarqui
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« Reply #17 on: December 11, 2010, 11:43:50 pm » |
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Yeaaaa boiii....not one but 2 PRs on the same mf'in lift today...haha...
Stretching+ foam rolling
Squat - 70kg x 5, 90kg x 5, 110kg x 5, 120kg x 5 (PR!!), 122.5kg x 3 (PR!!!)
DB BSS - 30kg (one in each hand) x 8 reps for 3 sets.
Finished off with a ab circuit some foam rolling and some streching.
sick man! congrats on the PR's!! |
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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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Sean0013
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« Reply #18 on: December 12, 2010, 12:00:49 pm » |
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Another day, another PR...this what I like about a DeFranco like program....you can see the progress every week..having said that though...after I take a break over Christmas i'm gonna change stuff up to include way more pylometrics because I think my strength is at a good level right now and although I wanna increase my lifts - I wanna start working on movement efficiency and explosiveness alot more....I know i'll see increases with just strength based training but I think with both I should be putting down some meaaaaan dunks in no time Anyway training log for today... DB BP - 34kg x 7 (PR) ,34kg x 6, 34kg x 3. Chinups - 10, 7, 6 Inverted Bodyweight Rows - 22 (PR), 15, 15 DB Shoulder Press - 20kg x 8 (PR), 20kg x 5, 20kg x 3. DB Shrugs - 38kg x 8 (Not gonna count this as PR 'cos form was mad sloppy) , 38kg x 8, 34kg x 8 Random grip training circuit. |
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« Last Edit: January 22, 2011, 08:43:38 am by Sean0013 »
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Sean0013
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« Reply #19 on: December 12, 2010, 12:39:19 pm » |
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Decided i'm gonna go for a slightly edited version of Kelly Bagget's VJB Intermediate full reactive workout. Gonna throw in an extra day of upperbody lifting, grip and core work and a practice day. Gonna do that for 4 weeks and then see where I should go from there. I've one more max effort Lower Body Day before my break..gotta go get one more PR at least before then! |
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adarqui
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« Reply #20 on: December 12, 2010, 09:09:04 pm » |
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Another day, another PR...this what I like about a DeFranco like program....you can see the progress every week..having said that though...after I take a break over Christmas i'm gonna change stuff up to include way more pylometrics because I think my strength is at a good level right now and although I wanna increase my lifts - I wanna start working on movement efficiency and explosiveness alot more....I know i'll see increases with just strength based training but I think with both I should be putting down some meaaaaan dunks in no time
yup, gotta get that reactive work in. Anyway training log for today...
DB BP - 38kg x 7 (PR) ,38kg x 6, 38kg x 3.
Chinups - 10, 7, 6
Inverted Bodyweight Rows - 22 (PR), 15, 15
DB Shoulder Press - 20kg x 8 (PR), 20kg x 5, 20kg x 3.
DB Shrugs - 38kg x 8 (Not gonna count this as PR 'cos form was mad sloppy) , 38kg x 8, 34kg x 8
Random grip training circuit.
nice pr man Decided i'm gonna go for a slightly edited version of Kelly Bagget's VJB Intermediate full reactive workout.
Gonna throw in an extra day of upperbody lifting, grip and core work and a practice day.
Gonna do that for 4 weeks and then see where I should go from there. I've one more max effort Lower Body Day before my break..gotta go get one more PR at least before then!
nice, kill that shit, what you going for? 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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Sean0013
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« Reply #21 on: December 13, 2010, 01:07:53 am » |
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I'm gonna shoot for 1115kg x 8 because i'm lifting really f'in slow on those lifts, I know it still helps to build a strength base but I think I might be better off liftng a little faster more explosively now that i'm basically in the 2x bodyweight ategory.. |
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Sean0013
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« Reply #22 on: December 14, 2010, 04:12:00 am » |
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Another good day... ME SVJ x 5. Side to Side Hurdle Jumps (over bench-press bench) x 10 for 3 sets. ME SVJ w/8kg medicine ball w/max vertical arm extension x 10 for 3 sets. BSS with added range of motion 52kg x 8 for 3 sets. I dropped down because this is really just a supplementary exercise...and I don't wanna injure myself...slow contstant progress is better than fast progress with intermittent injuries! Hip Thrust 95kg x 10 for 3 sets (PR). Ready to jump out the building at practice on Thursday and to set one final monster squat PR before a 2 week break. Hoping that while bringing my talents to America I can dunk on some American cats aswell..you can just call me F(l)ighting Irish rfrom now on. |
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ghettoracer
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« Reply #23 on: December 14, 2010, 08:03:02 pm » |
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have you measured your reach? |
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age: 37 :: 5'11" (180cm) :: 160lbs (72.7kg) ~17% body fat :: reach: 90.5" or 7'6.5" (231cm) :: wing span: 6" (183cm)
goal: dunk before 40 :-)
status: SVJ 29.5", RVJ ~32" = 10'3" touch
PR RVJ ~34" 10'5" touch @ age 25 (worst was ~6" below rim when i was @ 190 lbs ~30% body fat ~23" RVJ in 2007-8
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adarqui
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« Reply #24 on: December 14, 2010, 10:26:37 pm » |
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I'm gonna shoot for 1115kg x 8 because i'm lifting really f'in slow on those lifts, I know it still helps to build a strength base but I think I might be better off liftng a little faster more explosively now that i'm basically in the 2x bodyweight ategory..
1115kg x 8 is major, [12:25am] adarq: .1rm 1115 8 [12:25am] Sh0gun: adarq 1RM for 1115x8 = 1384 {2RM(94.3%)=1305, 3RM(90.6%)=1254, 4RM(88%)=1218, 5RM(85.6%)=1185, 6RM(83.1%)=1150, 7RM(80.7%)=1117, 8RM(78.6%)=1088, 9RM(76.5%)=1059, 10RM(74.4%)=1029 [12:25am] adarq: .eval 1384 * 2.2 [12:25am] Sh0gun: adarq: 3044.8 ;d Another good day...
ME SVJ x 5.
Side to Side Hurdle Jumps (over bench-press bench) x 10 for 3 sets.
ME SVJ w/8kg medicine ball w/max vertical arm extension x 10 for 3 sets.
BSS with added range of motion 52kg x 8 for 3 sets. I dropped down because this is really just a supplementary exercise...and I don't wanna injure myself...slow contstant progress is better than fast progress with intermittent injuries!
Hip Thrust 95kg x 10 for 3 sets (PR).
Ready to jump out the building at practice on Thursday and to set one final monster squat PR before a 2 week break. Hoping that while bringing my talents to America I can dunk on some American cats aswell..you can just call me F(l)ighting Irish rfrom now on.
i'm half irish  nice session |
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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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Sean0013
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« Reply #25 on: December 15, 2010, 01:06:41 am » |
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have you measured your reach?
Nah, got nothing to do today I might do it later...dunno if my measuring tape is long enough tho...my gym doesn't have anything to measure it with unfortunately... I reckon I can bang out 115kg...I've repped 120x5 and the 1rm works out as more off of that...then again that's an assumption...we'll see come Friday/Saturday I guess... |
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Sean0013
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« Reply #26 on: December 17, 2010, 06:27:40 am » |
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MORE PRS! --------------------------------------------------------- Squat - 70kg x 5 for 2 reps really explosively, 110kg x 5 120kg x 6 (PR!) 125kg x 2 (PR!) DB BSS -30kg x 8 for 3 reps. Reactivity/stability + core work. Foam rolling and stretching at start and finish. ---------------------------------------------------------- I didn't go for 115kg x 8 because...although I love the feeling before squatting and after squatting (the blood rush!), I actually I don't really like having weights over 1.5 times my body weight on my back! I'm sure i'll get more comfortable with heavier weights as my core and mass catches up with my leg strength a little bit (don't want mass catching up too much though!) Also I did a little experiment at practice yesterday. I don't know how high my vert is still but I can very nearly grab and hang off a 10 foot rim from standstill (I can grab it and then my momentum makes me lose grip - nearly there though)..anyway, my running vert is no more than 3 inches higher than this. After Christmas i'm gonna have to really start focusing on reactive strength, which I was planning anyway but yesterday made it really clear I need to focus on pylos/reactivity a little more |
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« Last Edit: December 17, 2010, 06:35:31 am by Sean0013 »
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adarqui
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« Reply #27 on: December 18, 2010, 02:32:55 am » |
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MORE PRS!
---------------------------------------------------------
Squat - 70kg x 5 for 2 reps really explosively,
110kg x 5
120kg x 6 (PR!)
125kg x 2 (PR!)
DB BSS -30kg x 8 for 3 reps.
Reactivity/stability + core work.
Foam rolling and stretching at start and finish.
----------------------------------------------------------
I didn't go for 115kg x 8 because...although I love the feeling before squatting and after squatting (the blood rush!), I actually I don't really like having weights over 1.5 times my body weight on my back! I'm sure i'll get more comfortable with heavier weights as my core and mass catches up with my leg strength a little bit (don't want mass catching up too much though!)
congrats man! great job on those pr's. Also I did a little experiment at practice yesterday. I don't know how high my vert is still but I can very nearly grab and hang off a 10 foot rim from standstill (I can grab it and then my momentum makes me lose grip - nearly there though)..anyway, my running vert is no more than 3 inches higher than this. After Christmas i'm gonna have to really start focusing on reactive strength, which I was planning anyway but yesterday made it really clear I need to focus on pylos/reactivity a little more
ya, high frequency of reactive work is REALLY going to help. pc 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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Sean0013
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« Reply #28 on: December 18, 2010, 07:15:02 am » |
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MORE PRS! ----------------- DB BP - 34kg x 8 (PR), 34kg x 6, 34kg x 5 Chinups - 11, 9, 7 Bodyweight inverted rows - 25, 16, 15. DB SP - 20kg x 8, 20kg x 8, 20kg x 5 (gonna start from 20kg again after Christmas and quickly move up to 22kg after a week or two!) Db Shrugs - 20kg x 20 (3 reps) Grip training ---------------- Gonna eat real clean for the next week, get real lean for the Christmas break and just mantain my weight at about 70kg. New Year i'm going full on into beast mode...i'm psyched! |
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Sean0013
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« Reply #29 on: December 20, 2010, 05:32:46 am » |
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Another PR on the hip thrusts but that was to be expected as i'm progressing so slowly on it and not really trying to lift as much as I can too fast. ------------------ Stretching foam rolling Standing ME Jumps - 5 x 3 sets. Running ME Jumps - Didn't count...worked on form and kept going until I was feeling nice and loose and getting up as high as possible Side to side hurdle jumps - 20 x 3 sets Depth jumps (didn't count the inches..enough to bring my standing vert down an inch or two though) - 5 x 2 sets. BSS w/added range of motion - 52kg x 8 for 3 sets Hip thrusts - 100kg x 8 for 3 sets. Ab work ---------------------------------------------- Yo Adarqui, I got jumpers knee coming back a little bit and i've noticed a little bit extra hypotrophy on my VMO in particular on my right side....advice? i'm thinking of cutting out 1 set on BSS on my right side when I come back after Christmas...just for a few weeks to let me left side catch up. |
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