21136
Pics, Videos, & Links / Nice video of people pooping oldschool style
« on: May 03, 2010, 05:33:38 pm »doing this every day builds glute/ham/quad strength.
i wouldn't swim in that river though :F
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doing this every day builds glute/ham/quad strength.
i wouldn't swim in that river though :F
21137
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 03:07:22 pm »
MY BIG FUCKING TOE IS SPRAINED.
man crap like that pisses me off.
man crap like that pisses me off.
21138
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 03:06:01 pm »RJ's book just got leaked by kb
leaked?
You can download it for free if you're crafty.
damn that sux for RJ..
21139
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 03, 2010, 02:47:04 pm »
well, i do it by workout in that article, so your ratio would be more like:
strength:explosive:msem
strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week
the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.
explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..
msem block would just be purely singles/msem..
it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..
so, going back to your previous block, it should have been like:
hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase
u see how it shifts pretty nice?
hope that helps...
Awesome, thanks a lot man!!!
Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!
Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.
So it would go like :
strength block: 2:1:0 <---- 2 repetitions , 6 weeks
explosive block: 1:2:0 <--- 1 repetition , 3 weeks
msem block: 0:0:2-3 <----- 1 repetitions , 2 weeks
Strength workout = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves
Finalised?
ya... there you go
see that looks good, from that we know you won't be neglecting strength/explosive.
im confused by this though, once again
Quote
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.
why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F
peace!
21140
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 02:37:41 pm »21141
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 03, 2010, 06:31:58 am »
My plan-change thoughts were also inspired by "the ratio technique" blog entry.
I studied it again though , so i see i must not eliminate high volume yet , the transition must be different.
Im not sure i have it right in my mind though.
Thats how i have them in my mind :
hypertrophy = high volume-heavy load , 4x6 that i was doing falls here too , could be even higher like sets of 8.
power = lighter weight , explosive lifting , such as jump squats , REA squats , cleans etc
stim = MSEM.
So if that categorising is correct , my last block was like (6:0:0) hypertrophy-power-stim
And i took it straight to stim now , close to (0:0:6)
Uhmmmm... Looks like that plan that i was thinking of doing would be a disaster. No strength , no power , just stim. A little nice peak in the beginning and then bye-bye , i would set myself on a yo-yo route again
Seems like I must do something like 3:2:1 ( 3 weeks 4x6 , 2 weeks REA squats , 1 week of MSEM )
Better?
ya thats why i was confused, i mentioned volume day i remember.. or was that in another person's journal..
well, i do it by workout in that article, so your ratio would be more like:
strength:explosive:msem
strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week
the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.
explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..
msem block would just be purely singles/msem..
it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..
so, going back to your previous block, it should have been like:
hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase
u see how it shifts pretty nice?
hope that helps...
Quote
DUH!!! I just pressed "Post" and i got notified you replied while i was typing this!
And you said the 3x8 BSS covers volume? So that block would be indeed a good transition?
Duh , now my mind is blown , TILT!
haha!
well ya the BSS 3x8 is some pretty hard volume if you're going really close to those 8RM's.. that'd hammer glutes pretty hard.
21142
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 06:10:45 am »maybe just training ppl on the side also, like if you got some weights at your place or something like that?
can't do that though, that's a bit odd.. i'd really have to trust those people that i'm training, at my house.. plus i need all kinds of insurance for that etc if i wanted to do it legit.. but ya it wouldn't work.
i wouldn't want to do that anyway though, training wouldn't be optimal for most people's needs, even though my backyard is pretty diesel.
gn
21143
Injury, Prehab, & Rehab talk for the brittlebros / Re: KNEE THREAD
« on: May 03, 2010, 05:31:55 am »LOL!
ya man i was cracking up.. this cracks me up bad:
[03:26am] bjpenn: NO THEY DONT
[03:26am] bjpenn: they say
[03:27am] bjpenn: patellar tendonitis - runner's knee
[03:27am] bjpenn: and patellar tendonitis - jumper's knee
21144
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 05:27:17 am »damn man so what are you gonna do for cash now?
book, online training, start working at a new place?
dno im thinking some deadend part-time job for a bit, my 'life parameters' are still a bit whacky so it's not like i can just go work at a performance facility..
i'd like to work somewhere in the hours of 6pm to 12am, so i can just go train right after work.. maybe a gas station or some open-late supermarket kind of place.
peace
21145
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 05:20:12 am »Adarqui has no current form of income.
truth, well except my savings which is so close to 0.. i cant believe it's lasted this long.. i learned to eat like a bum (mostly milk/bananas), thats the trick to saving alot of money.
5/2/2010
162 pre-workout, 155 after.. humidity was "85%" haha.. drenched..
both big toes, in the middle, feel a bit sprained, WTF.
basketball dribbling + layups + jumpers + jumps:
- just dribbling, throwing in layups/jumpers whenever
- did this for about 1.5 hours, then started throwing in some max effort RVJ's every ~3 minutes or so........ I hit 30 inch RVJ haha
so, the 30 inch rvj is either do to the loss of 7 lb water, being stronger, or both, because honestly I felt dehydrated/weak by then, but I still got up good somehow.. the jumps actually felt good though, like I could actually use my legs again to push through the ground, instead of just running up and <sadtrombone>
so that was about 2 hours........ then i got home:
neutral grip pullups:
- glutes squeezed, 15
dips on bars:
- glutes squeezed, 12
im squeezing glutes to protect my back from overarching, which bugs my back injury, also uses my core more so its better.
got inside, watched some ***, took a shower, drank some milk, then:
glute bridges:
- 10 minutes or so straight, slight breaks in between while doing those
- i tried using the computer as I was glute bridging.. was tough.
peace
21146
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 03, 2010, 04:31:37 am »Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.
So here are the changes : ( red = what im changing from previous cycle )
Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12
Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12
Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.
How does it look?
im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.
looks fine, just get in a volume squat day every 4th-5th session or so.
why did you change your plan?
The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6 with MSEM 4x3 or 3x4
Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).
ya that's my bad.. i wasn't focusing, i misread it. Yup, definitely strength -> power (strength maintenance)
that should be good man, the BSS will give u that needed volume for the glutes.
peace
21147
MOVIES & ENTERTAINMENT & SHeeT! / Re: ADARQ Short Films
« on: May 03, 2010, 04:29:29 am »Those frames are sick!!!
thanks! i rendered the vid but i don't like it when i played it.. got to re-do it and finish it tomorrow :/
pc
21148
Pics, Videos, & Links / Re: Are you fucking kidding?
« on: May 03, 2010, 04:27:02 am »got ya, what's the height of the top of the backboard square. I know the square is like 18 inches tall, but it starts below the rim.
looking at it it seems like the top of the bottom portion of the square is rim height and the line thickness is 2 inches. so i'm thinking it's 11 ft 4 then is that accurate?
is the box gonna be the same dimensions even on hoops at regular gyms, outside hoops, or those hoops with smaller backboards
on most of the rims, top of the square is 11'6".. some rims have the square starting well below the rim, but standard hoops it's 11'6:
pc
21149
Injury, Prehab, & Rehab talk for the brittlebros / Re: KNEE THREAD
« on: May 03, 2010, 03:54:21 am »Jumper's Knee vs Runner's Knee
Runner's Knee
http://orthopedics.about.com/cs/patelladisorders/a/chondromalacia.htm
Jumper's Knee
http://orthopedics.about.com/cs/patelladisorders/a/patellartendon.htm
Don't confuse the two!
[03:11am] bjpenn: adarq runners knee and jumpers knee are the same shit you stupid fuck
[03:11am] adarq: uh
[03:12am] adarq: they r two completely different things
[03:12am] adarq: u dumb faggot
[03:12am] ARowe: startin creatine tomorrow
[03:13am] adarq: i told u this already
[03:13am] adarq: 3 times
[03:13am] bjpenn: THERE ARE NO ENTRIES ON GOOGLE
[03:13am] bjpenn: jumper's knee vs runner's knee
[03:13am] adarq: jumper's knee is patella tendonitis, runner's knee has to do the chondromalacia
[03:14am] adarq: http://www.drpribut.com/sports/spknees.html
[03:14am] adarq: u stupid fuckin idiot
[03:14am] adarq: one is tendon (jumper's), other is tendon + cartilage
[03:14am] bjpenn: chondromalacia is not a body part you dumb fuck
[03:14am] adarq: wha
[03:14am] adarq: t
[03:14am] adarq: google what chondromalacia is
[03:15am] adarq: u dumb fucking idiot
[03:15am] bjpenn: IT S THE NAME OF THE CONDITION
[03:15am] bjpenn: RUNNERS KNEE
[03:15am] adarq: http://orthopedics.about.com/cs/patelladisorders/a/chondromalacia.htm
[03:15am] bjpenn: god you are retarded as fuck!!!!
[03:15am] adarq: how am i retarded i told u al day jumper's knee isnt runner's knee
[03:15am] adarq: one has to do with the surface (runner's) and jumper's is tendon
[03:15am] bjpenn: because they are the same thing
[03:15am] adarq: so fuck off
[03:15am] adarq: omg
[03:16am] adarq: u still think they r the same thing
[03:16am] adarq: after i post u links
[03:16am] adarq: u r hopeless..
[03:19am] bjpenn: GOD YOU STUPID FUCKING IDIOT
[03:19am] bjpenn: http://www.youtube.com/watch?v=HMqsdFNfwQU&feature=player_embedded
[03:19am] durant: Youtube Title: "KT Tape: Runner's Knee"
[03:19am] adarq: dude
[03:19am] adarq: u dumb fucking moron
[03:19am] bjpenn: that guy is an expert
[03:19am] adarq: there's a reason they have two different names
[03:19am] bjpenn: listen to what he says
[03:19am] adarq: u dumb fuck
[03:19am] adarq: jumper's knee = tendon insertion
[03:19am] bjpenn: listen to an expert
[03:19am] bjpenn: for once in your life
[03:19am] adarq: runner's knee = articular surface of knee, underside of patella
[03:19am] adarq: etc
[03:19am] adarq: cartillage
[03:19am] adarq: go away
[03:20am] ARowe: god I'm glad I get to witness this
[03:20am] bjpenn: The idea for this taping is to provide functional support for Runner's Knee also known as Jumper's Knee or Patella Tendinitis (aka Tendonitis). You do want to pull the tape in a way that you are lifting the knee cap up slightly. A "knee sling" so to speak.
[03:21am] adarq: runner's knee isnt jumper's knee u idiot
[03:21am] adarq: that guy is whatever you're reading is wrong
[03:21am] bjpenn: WHAT PART OF THAT DO YOU NOT UNDERSTAND YOU STUPID FUCKING MORON
[03:21am] adarq: THERE'S A REASON
[03:21am] adarq: THAT THEY HAVE TWO DIFFERENT NAMES
[03:21am] adarq: NOT MY FAULT SOME FUCKING INTERNET GURU RETARDS FUCKS IT UP
[03:21am] adarq: NOW FUCK OFF
[03:22am] adarq: struct jumper's_knee { ... };
[03:22am] ARowe: what about cyclist's knee?
[03:22am] adarq: struct runner's_knee { ... };
[03:22am] ARowe: swimmer's knee?
[03:22am] adarq: two different structs
[03:22am] bjpenn: you need to stop pretending you know what youre talking about just because you took the wrong notes in your class, and barely passed and now you are confused about what they are
[03:22am] adarq: with different elements
[03:22am] adarq: maybe then ull understand
[03:22am] adarq: bjpenn, u've never once got me on anything
[03:22am] adarq: and u think u finally did
[03:22am] adarq: btu u r listening to some fucking moron
[03:22am] adarq: s
[03:22am] adarq: on the net
[03:22am] adarq: who have it wrong
[03:22am] adarq: RUNNER'S KNEE != JUMPER'S KNEE
[03:22am] adarq: DUH
[03:23am] adarq: TWO DIFF NAMES, TWO DIFF PATHOLOGIES
[03:23am] adarq: JUMPING IS JUMPING UP IN THE AIR
[03:23am] adarq: RUNNING = HORIZONTAL
[03:23am] adarq: DUH
[03:23am] adarq: TWO DIFFERENT THINGS
[03:23am] adarq: DUH
[03:23am] adarq: FUCKING MORON
[03:23am] adarq: BBL
[03:23am] adarq: SHOWER
[03:23am] bjpenn: A RUNNING VJ has horizontal components
[03:23am] bjpenn: you idiot
[03:24am] adarq: lol
[03:24am] adarq: stop talking to me about this
[03:24am] adarq: all u r doing is confusing people in the chan
[03:25am] adarq: with your retardedness
[03:25am] adarq: fuck , arowe, both of my big toes are sprained
[03:25am] adarq: ligaments
[03:25am] adarq: in the middle of the toe
[03:25am] adarq: ill prolly end up with some toe synrome like LBSS
[03:25am] bjpenn: http://www.thestretchinghandbook.com/archives/patellar-tendonitis.php
[03:25am] bjpenn: look at the title for that
[03:25am] bjpenn: site
[03:25am] ARowe: your shoes causing it?
[03:25am] bjpenn: http://orthopedics.about.com/cs/patelladisorders/a/patellartendon.htm
[03:25am] bjpenn: how look at the title for that site
[03:26am] adarq: uh
[03:26am] adarq: patellar tendonitis is jumper's knee
[03:26am] adarq: like i said over and over
[03:26am] adarq: runner's knee is cartillage issues
[03:26am] adarq: articular surface
[03:26am] ARowe: rofl
[03:26am] adarq: between patella and femur/tibia etc
[03:26am] adarq: now go away
[03:26am] bjpenn: lkook at the second one you idiot
[03:26am] adarq: arowe, nah i dno what it is
[03:26am] adarq: they both say patellar tendonitis - jumper's knee
[03:26am] adarq: u dumb fuck
[03:26am] bjpenn: NO THEY DONT
[03:26am] bjpenn: they say
[03:27am] bjpenn: patellar tendonitis - runner's knee
[03:27am] bjpenn: and patellar tendonitis - jumper's knee
[03:27am] adarq: on the second link u pasted
[03:27am] adarq: *
[03:27am] adarq: Other Kneecap Conditions
[03:27am] adarq: Chondromalacia (Runner's Knee)Kneecap BursitisPatellar Subluxation
[03:27am] bjpenn: WAIT
[03:27am] bjpenn: WAIT
[03:27am] adarq: *
[03:27am] adarq: Other Kneecap Conditions
[03:27am] adarq: Chondromalacia (Runner's Knee)Kneecap BursitisPatellar Subluxation
[03:27am] bjpenn: WAIT
[03:27am] bjpenn: WAIT
[03:27am] adarq: on the second link
[03:27am] adarq: u pasted
[03:27am] adarq: *
[03:27am] adarq: Other Kneecap Conditions
[03:27am] adarq: Chondromalacia (Runner's Knee)Kneecap BursitisPatellar Subluxation
[03:27am] bjpenn: WAIT
[03:27am] adarq: _other_
[03:27am] adarq: *
[03:27am] adarq: Other Kneecap Conditions
[03:27am] adarq: Chondromalacia (Runner's Knee)Kneecap BursitisPatellar Subluxation
[03:27am] ARowe: adarq you are exerting so much force your toes can't take it
[03:27am] adarq: *
[03:27am] adarq: Other Kneecap Conditions
[03:27am] adarq: Chondromalacia (Runner's Knee)Kneecap BursitisPatellar Subluxation
[03:27am] bjpenn: WAIT
[03:27am] adarq: *
[03:27am] adarq: Other Kneecap Conditions
[03:27am] adarq: Chondromalacia (Runner's Knee)Kneecap BursitisPatellar Subluxation
[03:27am] bjpenn: WAIT
[03:27am] adarq: *
[03:27am] adarq: Other Kneecap Conditions
[03:27am] adarq: Chondromalacia (Runner's Knee)Kneecap BursitisPatellar Subluxation
[03:27am] bjpenn: WAIT
[03:27am] bjpenn: WAIT
[03:27am] bjpenn: WAIT
[03:27am] bjpenn: youre right
[03:27am] adarq: thanks
[03:27am] You kicked bjpenn from the chat room. (STUPID FUCKING FAGGOT)
[03:27am] bjpenn joined the chat room.
[03:28am] bjpenn: YES
[03:28am] bjpenn: ITS CLEAR NOW
[03:28am] bjpenn: Jumper's knee = patellar tendonitis
[03:28am] adarq: i told u this like 12 hours ago
[03:28am] adarq: 12 hours..
[03:28am] bjpenn: Runner's knee = chondroplacia
21150
Pics, Videos, & Links / Re: Are you fucking kidding?
« on: May 02, 2010, 10:21:50 pm »i've seen this vid a bunch of times , what do you guys think, how high is he getting?<a href="http://www.youtube.com/watch?v=tXKCiaJsn8Q" target="_blank">http://www.youtube.com/watch?v=tXKCiaJsn8Q</a>
ya i've commented on that vid a bunch, i think i thought it was 44" or so legit, i forget though.. regardless he is flying.
i can't click it right now to re-watch it, my computer is heavily lagged.. rendering some video.
pc