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the whole thing looks damn exciting!
just got a tub of syntha 6 in... got some caffeine and beta alanine pills left...
i think im ready!
for those tuck jumps, do i tuck my knees to chest, or as i see it from ur vid, heels to butt?
also,
- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
- 2 min rest between superset
- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
- 2 min rest between supersets
do i superset push1 with pull1, or push1 with push2?
cos the sets are not matching, like for S1, its 3 x 8, and then 4 x 8...
thanks!
so you'd do one set by itself for the pulls after you're done with the 3 supersets of push/pull.That actually sounds fantastic, I'll start doing those Monday for my next workout. Also, I might as well add the exercises and weights right now.
* Add weight if necessary
Phase II Day 1:
Barbell front squat: 5x5 @ 155 lbs. (Never really practiced front squat so my weight isn't near as good as what I'd do on back squats.)
Close grip incline bench press (about 14in.): 5x5 @ 115 lbs. (deltoid injury screwed me over on this lift for the longest time)
Bulgarian Split Squat: 2x8 @ bodyweight + 25 lb dumbbells
On arm row (elbow out): 2x8 @ 35 lb dumbbell
Phase II Day 3:
Chinup*: 5x5 @ bw + 20 lbs
Hang clean and press: 5x5 @ 100 lbs (When I finished I realized I definitely should have put more weight on this one)
Cable Pull Throughs: 2x8 @ 45 lbs
Weighted sit ups: 2x8 @ +45 lb plate
Phase II Day 5:
Trap Bar Dead-lift: 5x5 @ 195 lbs.
Dips*: 5x5 @ bw + 45 lb plate
Cable Rows: 2x8 @ 150 lbs.
Reverse Hypers: 2x8
Because I was able to finish all sets of 5 on all the workouts, next week every single weight will be going up.
"In the mountains of truth you will never climb in vain: either you will get up higher today or you will exercise your strength so as to be able to get up higher tomorrow." - Friedrich Nietzsche
Even a constantly frail German philosopher knew the values of progressive overload.
Phase II Day 5 (Day 5)
Last day of the week and all has gone well. I did really heavy dips and trap bar deadlifts, along with cable rows and reverse hypers. I should mention that this first week and the next three are all 5x5 workouts with 2 heavy lifts 3 days/week and 2x8 on supplementary workouts 3 days/week. I don't feel too sore from the dips on my tris or anywhere else from the deadlifts, hypers and rows. That might change tomorrow morning. This first week I made it through all 5 sets of 5 on every workout, every day. Which means I'll be upping the weight next week and hopefully I'll still keep up with the program so I can raise the weight again the week after.
Tomorrow or Monday I'll take measurements and list goals for improvement by the end of the program and I'll also give a specific list of the workouts and weight I do each day just to track my progress better.
I'll also start a stricter diet and carry a watch with a timer so I can eat at regular intervals throughout the day.
IDK i may be an idiot but i like to just get a football and grip it as hard as possible then do the same with a bball
this is and pull ups are done on a ledge on my stairs...i have gotten stronger fingers from it..now i when i deadlift 225 i don't even need to worry about dropping it
I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.but i still am not a great Palmer..maybe that is what i will work on next week
ok so..... last night i decided im going to go back to that nice outdoor court with a roof, because of all the rain that has happened here.. so i goto sleep at 4:30 am (instead of 6:30am) and wake at 10:30am, needless to say not enough sleep..
i go dunk, kinda tired but trying to forget about it.. as im warming up, the rain comes in from the side, massive wind/rain.. wrecks the court.. i wait it out and do like 30 dunk attempts, a few really nice jumps, but the combo of slightly slippery shoes (mostly in my head) and lack of sleep had me less than peak.. but i still got to like 35" on a few jumps.
so i get home, all caff'd up, and pass out for 4 hours..
i wake up and weather seems nice outside.. i just may go dunk again, at a local court here.
lol nuts.
peace
do you have a job? or is this it? cuz i know my parents couldn't do that sleep schedule
anyway this summer i have the same sleep schedule except i fall asleep at like 3AM and wake up at like 3pm or even later
haha i kinda like it except there is little to do at night when you can't drive anywhere you want
so you where at the roofed court and it still go through!!! holy crap must have been pouring
i am gonna hit the court tomorrow thanks for reminding me
I had just warmed up, performed my warmup jumps, and performed some max jumps.. was just getting ready to dunk, then bam, crazy weather.. it wrecked my session pretty bad but when the court did dry i got some ok jumps (some nice misses), but still, mentally i was shook because I hate the thought of slipping.Oh sorry I meant I came TO track after playing semi pro (2nd league in ISR- kinda like ABA) basketball after high school.
My hamstrings are very big, my entire thigh is bigger than a lot of bodybuilder's but not the strongest it could be... Otherwise I wouldn't be in the 11's.
The camera is a Casio EX-FC100 on 210fps ! Cool toy !! and cheap too.
I currently have 2 coaches trying to get me to play football for the local club, and a national league coach wants me as a small forward, but I am in track now, maybe next year... I do miss basketball though.
Plan... I mostly get help from people who follow the late Charlie Francis, last year was successful but I didn't get the one on one coaching I needed, all I had was this camera and online guys... Also being the fastest in the city means no one better to train with... So all of my sessions were ALONE without coaching.. like a wolf.
I will change that this year.. And that will be the biggest change in training I am planning to make.
Technically, short to long with GPP starting mid august for 8 weeks, then a 10-12 week SPP (3-1-3-1-3-1-3-1) Followed by a comp period, then another 8 week SPP, by then I MIGHT be in the USA sniffin around NAIA, but maybe not... Getting above 50% scholarship is quite hard for me at the moment even in NAIA or D2. Track sucks when it comes to scholarships.. 50 guys in a team so you have to run like 9.9 to get a full ride.
I am hoping with 80% in a very weak cheap school with a new track program, I could get the remaining 20 off SAT scores (October) But that's a long shot.. So i'm not counting on it.
If you have any advice for me about this issue let me know !! Could International students take student loans ? Do you know any track dudes on scholarships ? Where are they and what are they running ?
Whaddup ya'll-
Found adarq on youtube. I am 6' 1 1/2", white, and weigh about 212lbs right now (down from all time high of about 240lb back in my 300+lb bench days). I'm about 11-12% body fat percentage right now shooting to get down to about 8 or 9 soon hopefully (dropping a few more pounds in the process- I already have a visible 6 pack so almost there). I train mostly with kettlebells and do some pliometrics with jumpsoles. I can grab rim now easy off a drop step (haven't tried standing vert yet) and have about a 7'11 1/2" reach with shoes on. My goal is to be able to dunk on regulation again (used to be able in high school). Theres a park down the street from me with a 9 1/2' hoop (great for practice) and the other side is about an inch short at 9' 11" (also good to work up from). I'll be posting a video soon of dunk practice on my youtube channel at http://www.youtube.com/user/AnthonyC5R . Stay tuned!
daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.
man fucking go nuts next RVJ session, maybe even jump at night if you can..
Well , when i got my 34'' PRs my rim touches where 32'' , now they are 1,5'' higher , i also got one stupid jump on the 9'8'' rim that i touched rim 4'' to 5'' below wrist , thats 34'' to 35''. Dont know how high it is because i didnt film it so i cant claim it...
Filmed the dunks though , here they are:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new
23 July 2010
Vertical jump testing/dunks session
Weight@session : ~191,5
Stim : 200mg caffeine + 1 redbull , good!
Awfully hot and humid , terrible conditions , even at 9:30pm that i had my session.
Warmup : 10' dynamic warmup , 2x10 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.
JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29 ( equals PR ).
-1x4 2-step DLRVJs : ~33+''
-1x4 full runup DLRVJs : ~33+''.
Very nice , got many clean 29'' SVJ and 33'' RVJ rim touches , some were 1 frame after peak so 33,5 to 34.
DUNKS on 9'8'':
4x5 dunk attemts.
Couldn't palm the ball today , DUH!
Still got some very nice dunks , jumps were great too.
Very happy with this session , because the heat really drains me.
Hey ! I'm Ofir AKA The Silencer, most of you probably know me as a dunker and basketball player.
I started my journey to a bigger vertical jump at 16, known as "Skywalker" on the J101 forums.
Through there I was contacted by Peter Mundy, who washed my eyes with Kelly Baggetts work, which exposed me to the world of sports enhancement
My life has changed dramatically since then.
I got in that crap deep since then, I am now 22, moved to Track from semi-pro basketball and doing quite well.
I have my PT certification and I am gaining experience in a lot of gyms and athlete clients, And i'm planning on moving to the states to to compete in NAIA/D2 track.
I run 11.05 100M FAT, a 3.60 30m HT, and jump 43" vertical leap from 3 steps.
Currently 6'3" and 190lbs
I would like to run 10.60 by next year, and jump high enough to get my mouth to the rim.
Been lurking for a while but decided to register !
VERY nice website,hoping to learn a lot.
good luck !
Couple videos
http://www.youtube.com/watch?v=u7N_CvAdA8s
And here's a set of bench presses outdoors in like 2 degrees C at night
http://www.youtube.com/watch?v=-QdhwGCVCEw
Yep, that's where I train (Even though I have free memberships in 3 gyms)
BTW the floor is all twisted so in real life it's like a natural incline bench.. LOL
could be postural though, my posture has definitely improved standing due to my glute/ab strength.
Makes sense. The guy I took yoga classes from in Chile (laugh it up, fools, laugh it up) gained two inches on his height because of how much his posture improved after starting yoga.
