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Complex training.

Did he mean i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)
or should i do one set ME than on set jumps? (ME, jumps, ME, jumps,..) like a contrast training

this: "i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)", you just need to make sure your percentages (intensity) and rest periods are proper/optimal. Here's the structure of the complex variants:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodCMV1


Here is a detailed description from one of his forum posts:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#Posts10

peace man

I have invisible VMO on my right leg. It's visible when the leg is flexed, but when it's extended you can barely see it. So much vastus lateralis.

damn.. i'd say i'm mostly vmo, pic might not do it justice i dno, but my vmo definitely outshines my VL by a big margin..i'm the complete opposite of u.

only one set ME each day?
or are you doing 3 sets?

when i did this experiment, i just worked up to one max triple or max/near max single.. so ya, one set with a nice gradual workup.

peace mang

12/11/2010

bw = 154
soreness = hamstrings a little
aches/injuries = right ankle a little, overall though both ankles feeling alot better, lower back slightly - got worse as the day went on
fatigue = medium
diet = protein shake, tons of chocolates (shit), green beans (tons) + egg sandwhich, protein shake + 4 bananas, protein shake + 4 bananas


workout #1: nothing
- syke, rested.


;d


video from yesterday:



peace!

^^^ I hope so. 45" would put me right at rim with my head...

siiiiiick, make it happen.

saturday: pl gym
squats
145x10
145x10
170x10
250x5
337x3-belt
387x3-belt+wraps
462x1-same
527x1-same, not too bad.
Deadlifts-light
325x3-deficit
415x2-defict
505x16-straps, http://www.youtube.com/watch?v=BsHg38QCVfM

not too bad.

ridiculous deadlifting, reminds me of this vid in this thread: http://www.adarq.org/forum/pics-videos-links/martin-wildauer-deadlift-5x340kg-raw-31x200kg-in-68-sec/

eek...

CONCENTRATED BLOCK = DONE, 2 DAYS EARLY.

done.. legs were so toast today, feeling pretty fatigued.. slight hamstring soreness too.. anyway, starting peaking block on dec 12 instead of dec 14.. i've made some mods to my original plan, im actually going to keep some volume in every OTHER session.. for example, so far it's looking something like this:

Sunday: DAY 1 = session 1 = jumps/dunks, session 2 = MR bound OR pogos/tucks + heavy squat MSEM singles (2x4-8)
Monday: "rest", walking + short sprints
Tuesday: DAY 2 = session 1 = jumps/dunks, session 2 = MR bound or pogos/tucks + heavy squat MSEM singles (2x4-8) + finisher (1 x 20+)
Wednesday: "rest", walking + optional short sprints
repeat..

So, on that DAY 2, i'll finish with say, 225-265 x 20 etc.. i'm keeping this finisher in there because:
1. i want to make sure i maintain every bit of lean mass
2. 20 rep squats make me feel so good, i feel so light/comfortable after doing them, especially the next day.. it's like i was meant for them (genetics anyone)

so, way less volume than this concentrated block, and much higher intensity per rep, i plan on working up to some really heavy singles, yet safe, focusing on max RFD from transition through concentric.

ok so that's the plan until jan 1 or jan 14, we'll see how long i'll take it.. should respond very well.. hopefully ankle issues clear up on this too.

---

12/10/2010

bw = 154
soreness = hamstrings
aches/injuries = right ankle, left ankle felt good until after i did my dunk session - felt good before going to bed though, lower back a little
fatigue = moderate
diet = protein shake + 2 tspn caffeine, jumps/dunks, protein shake, hamburger + greenbeans + broccoli (&stalks) + protein shake, squatting + protein shake, protein shake, turkey & cheese sandwhich


workout #1: jumps/dunks
- started off really stale, got up pretty good though considering..
- started off with like 10 ME jumps, then played a game of 21, then did a few more ME jumps, then landed 4 out of 6 dunks on lobs lol.. some nice dunks actually, i liked two makes alot, will upload tomorrow.



workout #2: squatting
- right ankle hurting during squatting, at times
- half squat: 45 @ 15,10,10,10    135 @ 8     185 @ 5,    225 @ 5,    245 @ 5,    265 @ 4,    275 @ 10,10,10,     245 @ 20,     235 @ 20,   225 @ 20,



couldn't hit 275 @ 5x10, my legs were toast..... third set was actually my best but, mentally, i shut down.. 245 x 20 was hard, then 235 x 20 was hard, and 225 x 20 was hard.. just a ton of volume the last few days and im TOAST.

man on this dunk miss this dude goes crazy with this yell, shit is so hilarious.. ill put a few dunks and my squats from tonight on vid tomorrow..

---

might go film eddie doing some dunks tomorrow.

currently icing my ankle, right one.. gotta fix that damn shit its acting odd.

dec 12 (sunday) = start of peak, so tuesday should be getting up good!!! time2gitit.

peace !!