20071
Basketball / Re: Cavs Rebuilding
« on: July 23, 2010, 03:01:00 pm »
nice, second dunk was sick for sure.. but how's this rebuilding? lolol!
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
20072
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 23, 2010, 12:37:09 pm »i'm 6'1 now WITHOUT SHOES..... so in my flats im like 6'1.5"
i somehow grew an inch during age 27 at some point.. i was standing next to my dad near a mirror and i was like "damn im taller than you wtf?" so we measured and im now an inch taller.. i measured like .5 years ago and i wasn't 6'1 without shoes..
pretty weird... could be postural though, my posture has definitely improved standing due to my glute/ab strength.
peace
20073
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: July 23, 2010, 12:34:23 pm »Dude I'm telling you it's because my legs were so pumped. I'm growing redwoods brah.
redwoods hah
20074
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 23, 2010, 11:54:26 am »But if you can do 20 reps with it, it's not your 10RM, by definition. ??? ??? ???
leg mass recovers fast when you breathe between reps.. for example, if i was mentally strong i could have just kept going, even hitting 100 or so..
a 10RM is something you can hit without really breathing much between reps.. if you have to sit there and take a few breathes between each rep, you are recovering energy & filtering lactic acid to help you hit another rep, so it's not really apart of your percentage of 1RM.. for example, you can try to breathe in between bench reps, it'll maybe get you only 1 or 2 reps total, but the musculature is working too hard while holding the bar at the top, plus that musculature is much smaller in mass than the quads, glutes, and hamstrings..
when you're standing up with the bar, the glutes/hams can recover pretty well as they are not under significant stress, only the quads/erector spinae really is..
so if your max is 335, take your 10RM of that, then perform 20 with it.. that's how 20 rep breathing squats work... definitely not more than 10RM.
peace
20075
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: July 23, 2010, 11:09:37 am »
hell yes.. finna do me some of dem right now.
20076
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 23, 2010, 11:03:55 am »heavy 20 rep ... squats
Cannot...compute...
? you do 20 with your 10RM.. it's pretty brutal.. hehe
here's my 225 x 20 done with basically my 10RM.. shit was brutal:
- http://www.youtube.com/watch?v=pmHHEdj8TlE
20077
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 23, 2010, 11:02:02 am »
23 July 2010
Body measurements ( only for bodyfat )
Last measurements = 20 days ago
Weight ( in the morning ) : ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )
Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )
Looks great!
damn great work dude... going very well so far..nice man, keep getting that bf% down as well and you'll be flying
Thanks guys, lets see if it will transfer to vert...
Oh , 187 is a typo , its 188. All the other numbers are ok.
My top morning weight ( when bulking ) was ~198 , so i must set a limit , like 15lbs , so im not going under 183.
the limit depends on strength maintenance though, so if you could get to 160 and maintain strength i'd go for it, 45" RVJ. bwahah.
but ya I imagine 180 would be the absolute lowest you would get on this cut while maintaining strength.
20078
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 23, 2010, 04:16:52 am »
was going to sleep but forgot to log my workout
7/22/2010
bw = 160
soreness = hamstrings/glutes/calfs
aches/injuries = left heel
bunch of sprints, 10's, 20's, 40's etc.. good stuff
tried taking vid at night but it looks whack from front angle..
wanted to do more but tropical storm is coming..
tmw is dunks at that outdoor court with a roof, hopefully
peace
7/22/2010
bw = 160
soreness = hamstrings/glutes/calfs
aches/injuries = left heel
bunch of sprints, 10's, 20's, 40's etc.. good stuff
tried taking vid at night but it looks whack from front angle..
wanted to do more but tropical storm is coming..
tmw is dunks at that outdoor court with a roof, hopefully
peace
20079
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 23, 2010, 03:58:15 am »
template for now, but i know you'll probably want to do military press etc so just give me any feedback:
as far as sessions go:
- lower A = warmup, sprint, max effort jumps, plyo, lifts
- upper A = warmup, standing verts, tempo sprints for conditioning, lifts
- lower B = warmup, sprint, max effort jumps, plyo, lifts
- upper B = warmup, standing verts, tempo sprints for conditioning, lifts
gimmie any feedback/concerns etc on the routine!
peace
CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- REA SQUAT: 4 x 3 @ 95 lb., 1 minute rest between sets
- SQUAT: (??) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (??) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (??) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: 4 x 5, 1 minute rest between sets, keep it moderate weight
- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF
- CORE:
- STRETCH:
CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets
- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set
- 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
- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
- 1 min rest between the entire superset
- CORE:
- STRETCH:
CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- JUMP SQUAT: 5 x 3 @ 45 lb., 1 minute rest between sets
- BOX SQUAT OR PIN SQUAT: 3 x 8, 2 minutes rest between sets
- BARBELL OR DB PAUSED (3sec) WALKING LUNGE: (135+) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets
- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF
- CORE:
- STRETCH:
CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets
- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set
- S1: PUSH-1: PAUSED DB Flat Bench Press : 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : 4 x 5, 4-second-pause at the back
- 2 min rest between superset
- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
- 2 min rest between supersets
- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
- 1 min rest between the entire superset
- CORE:
- STRETCH:
as far as sessions go:
- lower A = warmup, sprint, max effort jumps, plyo, lifts
- upper A = warmup, standing verts, tempo sprints for conditioning, lifts
- lower B = warmup, sprint, max effort jumps, plyo, lifts
- upper B = warmup, standing verts, tempo sprints for conditioning, lifts
gimmie any feedback/concerns etc on the routine!
peace
CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- REA SQUAT: 4 x 3 @ 95 lb., 1 minute rest between sets
- SQUAT: (??) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (??) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (??) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: 4 x 5, 1 minute rest between sets, keep it moderate weight
- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF
- CORE:
- STRETCH:
CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets
- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set
- 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
- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
- 1 min rest between the entire superset
- CORE:
- STRETCH:
CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)
- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets
- JUMP SQUAT: 5 x 3 @ 45 lb., 1 minute rest between sets
- BOX SQUAT OR PIN SQUAT: 3 x 8, 2 minutes rest between sets
- BARBELL OR DB PAUSED (3sec) WALKING LUNGE: (135+) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets
- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF
- CORE:
- STRETCH:
CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK
- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets
- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set
- S1: PUSH-1: PAUSED DB Flat Bench Press : 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : 4 x 5, 4-second-pause at the back
- 2 min rest between superset
- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
- 2 min rest between supersets
- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
- 1 min rest between the entire superset
- CORE:
- STRETCH:
20080
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 23, 2010, 03:20:29 am »
23 July 2010
Body measurements ( only for bodyfat )
Last measurements = 20 days ago
Weight ( in the morning ) : ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )
Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )
Looks great!
damn great work dude... going very well so far..
20081
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 22, 2010, 11:40:40 pm »Also, about your exercise index, I think it would look better to have it in a list form with hidden links..
i will mang, i just havn't gotten around to it yet.. was going to actually start putting those in links tonight.. ya it's gonna be real organized in the original post.
20082
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: July 22, 2010, 09:44:02 pm »"There is no such thing as hard weather, only soft bodies." -unknown (maybe someone could help me find a source?)
Anyway, I like using this one during track when freshman start complaining about running in rain.
when it's raining, i go to a shopping center and sprinter next to the shops on the covered sidewalk.. when i was into basketball, i'd dribble there.. i just lift in the rain so that's no problem, thick hoody FTW.. so ya, no excuses
nice quote.
peace
20083
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: July 22, 2010, 09:29:16 pm »7-21-10
Hip mobility with barbell
squat: 135x5 185x3 225x1 240x8 245x8 245x9 - pr
lunge: 168x8e- some weak reps 163x8e 163x10e - first reps of each set were weak, I think just cuz my legs were so blown up.
core circuit x2
man up on those lunges, seizure hops + gatoraid.
20084
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 22, 2010, 09:28:22 pm »I love ultimate. Yeah, I expected to get hungrier when going without food in the morning but not quite like this, this morning my hunger woke me up before my alarm did. haha. As for HIIT, I think I'll start doing the higher distances into 600m in a few months when I finish the last phase of the program, It ends up being a couple months before indoor track season starts, so I'll be set.
it's kind of like phelps eating 7000 kcal+, all that work he does & the kcal intake just make his stomach huge + insane metabolism.. can't go by long without food on diets + workouts like that.. the hungriest i've ever been is recently from the 400 walking lunges each leg every 4th-5th day, and a year back when i did high rep breathing squats (heavy 20 reppers) 2x/week.
Quote
Oh, I was also hoping that once I'm done with this you could give me a training program for sprints in the months leading up to indoor track. That's much later of course, when I start that I'll be sure to start another journal.
no problem, i'll definitely help you with that.. but I would imagine your track coach would have some influence on that? I would think he'd have you on some kind of program leading up to the season?
peace
20085
Strength, Power, Reactivity, & Speed Discussion / Re: Physiological changes following power training
« on: July 22, 2010, 09:23:25 pm »Re: the JackM split strength maintenance that 3 x 3 is not at 3rm it's more like a 5rm so you can still use good bar speed and avoid excessive fatigue. Singles will also work though.
Quote
Steven Miller another thing you can do during a power phase is on your jump squats set up strings or bands in the rack to monitor the height of your weighted jumps. Set a band or string higher up in the rack using the holes that the pins would normally go. Or you can use a smith machine. Most smith machines have secondary support pins you can place anywhere you want in the rack. Jump up and try to hit a support pin.
ya I like that, nice technique.. I have a jump mat, I should eventually use that to measure some jump squat heights, would be interesting, but for people who don't have one, the string idea is great.