20761
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.
20762
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 05, 2010, 02:30:08 am »Chart of my bulking/strength training progress this spring.
Was 12 weeks : 5 - 1 unload - 2 - 1 REA - 2
Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.
Maxes are projected 1RM from calculators based on load/reps i was doing.
edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg
that graph is looking SOOOOOOO good right now.. good stuff man!
20763
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 05, 2010, 02:26:14 am »
4 June 2010
Weight@session : 203 , hilarious , stuffed with food & water though...
- "7 Days Vertical Jump Cure" routine without the glute excercises , glutes are allready dead from yesterday's BSS.
- My usual lower body stretch routine
you should try out for SUMO !
20764
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 05, 2010, 02:23:45 am »it was quite some time ago, i'd tot it all but gone away. but its a weak spot for sure, that area kinda aches first or acts up first whenever the weightages gets serious and i get really challenged.
hmm... so whats its gonna be like next week andrew?
i'm gonna write it up tomorrow & post it in here, will be very similar to what we did already.. we have to be careful though of your back, so you'll have to use your judgment on that, we can't have it getting hurt just to obtain some PR's.
how you feeling otherwise? good/bad/explosive/same?
20765
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 05, 2010, 02:19:37 am »
6/4/2010
bw 159
i'm going to try and drink alot less milk for the next few weeks, see how it effects me.. i just have too much mucous buildup lately i hate it.
legs felt good today.. im going to keep my workouts short for the next few weeks also, without milk and my current diet, i just can't be doing long workouts.. i mean i ate so minimalistic today, but lots of veggies and a burger, i actually felt real good eating like this.. i actually took pics of the meal which reminds me i have to go grab that off the cam.
workout tonight was pretty good, felt strong, was very short.
workout:
- sprints worked up to a few max ~60 yard sprints.. 7 workups, 3 work sets
- 1 ~200 yard sprint
- 5 backpedal sprints of about 20 yards
- 12 neutral grip pullups
- 15 dips on bars <-- GOOD SHIT
- supine hamstring iso: until legs died
- squat iso: until legs died
- single leg standing "sprint iso": only 30s each, hip flexors were numb
- pushup iso: until chest died
done!
bw 159
i'm going to try and drink alot less milk for the next few weeks, see how it effects me.. i just have too much mucous buildup lately i hate it.
legs felt good today.. im going to keep my workouts short for the next few weeks also, without milk and my current diet, i just can't be doing long workouts.. i mean i ate so minimalistic today, but lots of veggies and a burger, i actually felt real good eating like this.. i actually took pics of the meal which reminds me i have to go grab that off the cam.
workout tonight was pretty good, felt strong, was very short.
workout:
- sprints worked up to a few max ~60 yard sprints.. 7 workups, 3 work sets
- 1 ~200 yard sprint
- 5 backpedal sprints of about 20 yards
- 12 neutral grip pullups
- 15 dips on bars <-- GOOD SHIT
- supine hamstring iso: until legs died
- squat iso: until legs died
- single leg standing "sprint iso": only 30s each, hip flexors were numb
- pushup iso: until chest died
done!
20766
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2010, 09:39:00 pm »Hey darq, im gonna start foamrolling my IT again (havnt in like 3 months), i found an old piece of pvc pipe with 3.5" diametre. would this suffice? im using now so........i cut it to about 23" long and just gonna keep foamrolling that left IT Band today.............
ya that would work very good.. gonna be painful !
20767
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2010, 06:43:07 pm »Man, Adam is getting up really well too! Nice jump picture with the head-to-net from you, too!
thanks man! he's real happy about that jump, definite PR for him.
20768
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 04, 2010, 02:56:56 pm »it was a weak spot in my back. hurt it abit in the first months of squatting. lost balance and fell back with the bar on my back. didnt put in the safety bars, and was pinned under for a good 5 secs.
damn wtf!!!!!!! hopefully you didn't damage anything serious.
Quote
thought i'd recovered fully, but apparently not. what can i do to strengthen it back up to par?
those prone cobra/supermans + core work should be helping it.. possibly some high rep back extensions but im not really sure of your issue.. increasing blood flow (with back extensions) definitely helps.. the superman/cobras are going to target the very tiny erector spinae muscles so, those are great too, especially supermans because it causes some rotation of the spine, strengthens that up.
20769
Pics, Videos, & Links / Re: some dunk attempt, rvjs, and a few threes
« on: June 04, 2010, 02:12:48 pm »na PR is only 10 4.5 http://www.youtube.com/watch?v=qzbxFkPY930
ahhhhh! nice you got like 10'4 with the ball in your hand dunking in these vids.. 10'8 like that would be a nice slam.
Quote
pretty sure i can get the top of my wrist soon, which would be like 10 8 ...after FIF i plan to test on a vertec and hopefully get 10 10 thad be nasty..hopefully 11 by the end of the summer that be crazy
hope you get it
20770
Basketball / Re: BOSTON CELTICS vs LA LAKERS
« on: June 04, 2010, 02:11:58 pm »LAKERS BOSTON 1-0
bad game for boston but they still were hanging in close until the end, good sign.
20771
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 04, 2010, 05:15:25 am »
did some isos in the house.. was supposed to do upper etc and some sprints but...........
someone wrecked theverticalsummit.com so my night got pretty f'd up.
double leg supine hamstring iso: man like 3 minutes wtf, was there until my legs were on fire, best i ever did it
half squat iso: like 3-4 minutes too, loveed it
calf iso: 5 minutes, burnin
pushup iso: like < 1 minute haha
ok so i did two sets of all that, first set of each was gr8, second sucked.
peace
someone wrecked theverticalsummit.com so my night got pretty f'd up.
double leg supine hamstring iso: man like 3 minutes wtf, was there until my legs were on fire, best i ever did it
half squat iso: like 3-4 minutes too, loveed it
calf iso: 5 minutes, burnin
pushup iso: like < 1 minute haha
ok so i did two sets of all that, first set of each was gr8, second sucked.
peace
20772
Pics, Videos, & Links / Re: NightFly from TVS was in a dunk contest with guy dupuy
« on: June 04, 2010, 04:58:36 am »I think he made them with a marker
He appreciates you (adarqui) and foreign people more than he does anybody in Romania because you actually help people, while here people hate on people and are just plain retarded.
So I guess that was the thing, I bet nobody had any idea what that writing meant anyway, but you couldn't expect anything else from them.
Thing is - everybody here either has the VJ or they don't. Nobody trains for it, and people that do train usually train with me.
ya i really appreciated him doing that (AND the TVS logo), that was very cool..
ya man, well most of the people in usa who train for vert usually fall for all the gimicks and get nowhere, so it's kind of similar.
20773
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: June 04, 2010, 04:32:45 am »AROWE IS FINALLY HERE TO GRACE US WITH HIS AMAZINGNESS
doesn't matter, you're still dead last.
i kid i kid.. you are #1 in my heart.
20774
Pics, Videos, & Links / Re: NightFly from TVS was in a dunk contest with guy dupuy
« on: June 04, 2010, 01:59:32 am »how did he get an adarq.org and tvs jersey?
dno maybe he had it done at some shop, he's cool like that.. or maybe he did it himself, he makes graphics etc.. really good ones actually.
pc
20775
Pics, Videos, & Links / Re: some dunk attempt, rvjs, and a few threes
« on: June 04, 2010, 01:58:51 am »hmm this is good most i have got on vertec was 10 4..adarq??
EDIT measuring from my middle finger to the end of my actual hand is 10 7.5 , so id give it 10 6 to 10 7 range for sure
on good angle one, i'd go 10'5 or so.. on this one i'd go 10'6 or so: http://www.youtube.com/watch?v=6YWM98QYP94
what's your PR, 10'7?