Adarq.org

Date: 14/11/12

BW: 64.2kg
CNS: 5/10
Fatigue: Quite High

Soreness: lower body, hipsm, glutes thats it

Warm Up:
  Activation and Mobility Drills
  30 min walk to gym

Workout:
  BW ATG Pistol Squats 2 x 5
  DB BSS 2 x 12 x 20kg DB
  DB BSRDL 2 x 8 x 20kg DB
  DB BSCR 2 x 10 x 20kg DB

  Pull Ups 9 4/5 (~10)
  Slow Pull Ups w/ Pause 3, 20sec hold on last rep.
  Dips 15
  Pause Dips 5 sec x 5, 10 sec pause last rep
 
Comment:
The Whole free weights area was occupied by rugby players,  , i was allowed to take a dumbell so i took 2 20kg dumbells. First i did Dumbell Bulgarian Split Squats (DB BSS), then after DB BSRDL (same as previous but instead replace squat with RDL, single leg, one feet on box behind, one on floor, keep weight in front do RDL with concentration on effort on one leg, this attacks my glutes much more than the barbell version), BS Calf Raises, this was not challenging one foot on box, other on floor do single leg calf raises. it was hard to balance on box with one feet holding 20kg dumbells. My mental state was shitty, i was feeling tired, not exhausted but drained and my moral was low, so i take long rests until i feel like average and lets get it over with. Pull ups was nice, even though tired i pulled up 10 reps, with last rep my little finger slipped off so i used all my fingers minus 1), second set i did paused pull ups, pull up, go down until my upper arm is parallel to floor, hold and then down, then up hold, then to the top for last rep i did a hold of 20sec and then finish.. Then with the dips i did original for first set and for second set i did paused style i would go down and up until my upper arm behind me was parallel to floor, hold for 5 sec and then go up and then go all the way down and repeat and did 10sec for last rep.

Workout Rating: 6/10

Quote from: seifullaah73 on December 12, 2012, 10:10:21 am

So you squatted 320lbs x 5 and you weigh 179.5lbs, which brings your standing vertical jump 33 inches.
is this estimate close to your actual jump and your running jump should be about 34-36 inches depending on power dispacement

 

oh man, if only it were that simple. i'm pretty sure my standing vert is still under 30. it'll go up with some practice and hopefully that'll carry over to running jumps. i have a big gap right now between running and standing, like at least 5".

court update: my buddy made a big donation to the church so it's now available monday, wednesday and friday mornings from 6-8. they'll be playing basketball on it but he said i can use it for jumping if the game isn't full-court. this would require some planning.

also, some friends and i are talking about making a donation to the church and setting up an informal lifting coop in the old gym space. that would be so fucking cool.

So, im guessing that it's your standing jump you need to improve on. Since you squat a decent amount im guessing you need to transfer that strength over by doing an explosive oriented program and practicing the standing jump with your workout should help.

when i think about standing jump, i think about newton's law of action equals opposite reaction so put a lot of force into the ground so swing down pushing into the ground the amount i want to be resulted in my upward jump, that should help develop the mental aspect of the jump. think the amount of jump you want is determined by the amount of force you transfer into the static ground or something like this.

good luck with it.

A module i am studying, by a lecturer who makes c++ boring gave us an assignment of creating a logo/turtle program..

Update: I have finished I AM FREEEE, just need to incorporate some error handling.

  

look at the old guy in the lower right..

he tries to bring his hand in but know's he can't so he is shock trying to comfort him from a distance.
lol hahahaaa.

excellent fight.

 
 

MARQUEZ HAS FINALLY DONE IT YEAAAAAAAAAAAAAAHHHHHHHHH

I am just so happy that marquez got it done. now to the review.

Manny pacquiao weighed in 151lbs on the day of the fight more than he has ever been weighed in a long time. Marquez 148lbs. So many people turned up to witness the amazing event. Stephen seagal lol, sugar ray leonard, mike tyson, sergio martinez, magic johnson, erm mit romnet, not a celebrity but a former presidential candidate.

First round marquez was trying a lot of fakes and looking for opening of the shot but pacquiao was moving his body left to right and that was giving marquez problems on when should i hit if i do now, i will miss, time is the key.

Second round pacquiao started to get in the game, using a lot of movement getting in a lot of shots. giving his an unofficial score of 20-18. But later on when marquez using his fakes his crouched to pretend to aim for the body, putting pacquiao's defence and at the same time a overhand right hook from marquez to pacquiao right on the chin.

     When i saw that i was hoping it wasn't a trip until the referee counted him.  NEVER BEFORE SINCE HIS LOSSES in 1999 HAS HE EVEN BEEN KNOCKED OUT ON THE FLOOR, that was excellent which evened the score to 28-28

then pacquiao was coming for revenge, he was fast and moving while jabbing and got marquez on the head that tipped him and marquez's glove touched the canvas and was counted as a knocked down. marquez quickley recovering to get back.

But in round 5, pacquiao comes with full force to attack marquez while marquez waits and tries to counter but no effective punches until 30 seconds left pacquiao hits marquez hard he is bloody in the nose, which they said he broke his nose, the commentator are shouting marquez is hurt and pacquiao is attacking, marquez still wobbling, fighting with one leg. Manny pacquiao landing deadly shots to marquez, while marquez tries to hit back trying to duck and dodge the oncoming onslaught of fury punches from marquez.

Start of round 6, manny pacquiao sees marquez's nose is damaged severely and time to come in for the kill, marquez trying to counter punch and manny pacquiao hitting from all angles and moving and knock's out vaceline from his face and he goes in for the kill when only a few seconds is left gets him in the corner and goes in which marquez comes towards him and ducks under with a punch heading straight for pacquiao's lower face and BAMMMM! he topples and the bell rings as soon as the punch is hit  . PACQUIAO IS OUT COLD, NEVER HAVE I SEEN SOMEONE IN THAT STATE IN BOXING EXCEPT SOME TIME AGO FROM MARTINEZ I THINK TO PAUL WILLIAMS BUT TO PACQUIAO SINCE 1999 AND IT WAS SO CLOSE THAT THE BELL RANGE AFTER MARQUEZ HIT HIM AND BELL CAN'T SAVE SOMEONE FROM KO AND REFEREE COUNTS AND CALLS IT KO. OMG   





MARQUEZ ON THE BRINK OF DEFEAT, BROKEN NOSE, ONE OF THE COMMENTATOR SAID I THINK HE IS FINDING IT HARD TO BREATH WITH THE BROKEN NOSE AND KO'S PACQUIAO. WOW.

PACQUIAO SAID HE WAS GOING TO INTRODUCE MORE AGGRESSION BUT THAT WAS A MISTAKE BECAUSE DURING HIS FIRST 2 FIGHTS HE WAS AGGRESSIVE AND MARQUEZ LEARNED TO COUNTER IT BUT THIS TIME MARQUEZ LEARNED THE GREATEST LESSON OF A COUNTER PUNCHER PATIENCE AND TIMING.

THE CRAZIEST THING, I CAN'T MY HEADY AROUND, IS THAT AS IT HAPPENED ON THE BELL HAD IT BEEN A FEW SECONDS LATER THE ROUND WOULD HAVE ENDED. 

PROPS TO MARQUEZ HE ALWAYS DID WHAT HE SAID HE WILL, ON THEIR THIRD FIGHT HE SAID HE WILL WIN ALL THE ROUNDS TO GUARANTEE HIM VICTORY WHICH HE WON MOST OF THE ROUNDS AND STILL LOST AND THIS TIME HE SAID TIME FOR KO TO GET THE DECISION OFF THE JUDGES HAND.

PACQUIAO TOOK THE DEFEAT WELL AFTER, I HAVE RESPECT FOR HIM AND AM HAPPY FOR MARQUEZ THAT HE GOT THE WIN AND JUSTICE.

PACQUIAO NOW NOT MINDING ABOUT A 5TH FIGHT
  LOL

WONDER WHAT MATWEATHER IS THINKING
 
$20 MILLION DOLLARS FOR THE FIGHT, INTERESTED?

WOW, WHAT AN AMAZING FIGHT WITH AN AMAZING OUTCOME.

MARQUEZ DEFEATS PACQUIAO VIA KO
 

Date: 07/12/12
BW: 63.7kg
CNS: 5/10

Soreness: mid upper back, lower right back, glutes and legs before now a little

Warm Up:
  30 min walk to gym 
 
Workout:
  Olympic Squats 1 x empty 6 reps, 8 reps of 20kg, 40kg, 2 x 12 x 50kg (good form but the last 2 reps was a struggle)
  calf raises 2 x 12

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
I went to sleep at 1 pm coz i ate late, than i had to wake up at 6pm get ready, ended up waking at 6.20pm and leaving home at 8.20am, i arrived at 8:45 got to work straight away as i had to leave at 9:25 to make in time for my lecture. I didn't realize how much less sleep would affect like it did today. i didn't feel tired but when squatting 45kg was nice and easy 50kg was struggle made sure good form, my glute was very very sore during the last few reps. i had time for calf raises and go.

So i got a plan that maybe the box jumps with dumbells can help as they did on sunday and made 45kg look comfortable or maybe because i rested well that day.
so my plan is that every time i achieve a weight a factor of 50 like, 50, 100, 150.

everytime i add 50kg on the weight, i will add a variation, i will start adding box jumps and then when i reach 100kg i will probably start adding single leg atg pistol squats with dumbbells and move on to front squats and then bulgarian split squats or whatever i think of at that time. hopefully this can help make the bar i lift comfortable and less of a struggle.

Workout Rating: 7/10
Fatigue: 7/10 (from the 12 rep squats)

Date: 4/12/12

BW: n/a
CNS: 8/10

Soreness: core (tired)

Warm Up:
  30 min walk to track
  2 x 400m jog
 
 
Workout:
  small steps followed by jog x 2
  high knee paw back steps then jog x 2
  5 x squats, followed by straight leg paw backs then jog x 2
  10 x lunges x straight leg with alternating high knee each leg followed by jog x 2
  same as above but lunge backwards

  pyramid tempo work
  3 x 200m 45sec rest between sets
  2 x 300m 60 sec rest in between
  1 x 400m preceded with walk 200, jog 100m, walk 100m then run 400m
  4 x 100m random rest rate some 15s rest and some less than 10s.
 
  5 x 25 workout (25 situps, 25 pushups, 25 squats, 25 tricep dips, 0 squat thrusts (they didn't do them)
 
Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Finally registered with the track, will have to go tuesday and thursday  , so tiring, but will have to force myself. the track is icy and it was cold but warmed well. the pyramid tempo was running what i stated in my exercise and then after do 5 exercise of 25 reps. It was cold that after dips i was rubbing my hands i felt a shock in my hands coming from the veins on my wrist.

Workout Rating: 7/10
Fatigue: 8/10 (especially with my blocked nose due to allergy which made recovery hard.)

you know when you squat you have these long things on both sides so if you can't make it you place it on that. well i put that low at knee height for RDL's, those are deadlift racks, low squat racks.