Adarq.org

Quote from: vag on January 13, 2015, 05:45:28 am

Totally broscience-based opinion:
I would guess that the less reactive you are, the more correlation your RVJ will have with your squat/bw ratio. Because a very reactive person will rely less on strength and vice versa. But now we have to define what a reactive person is, omg, i'm outta here! 
Also broscience, neural gains should be the same with 'real' gains. I don't care if it is the smolov routine, the spider in your shouler ( rip ) , an adrenaline injection or a pack of cocaine you inhaled that gives you the strength. Maybe it will go away soon if its neural or stim , but that given moment you are that strong and it should transfer to all activities related to that strength.

I definitely agree on the less reactive --> more correlation between strength and vertical part. makes sense.

And also starting to think that neural gains in the squat are highly transferrable to the vertical jump. Especially becase the more I think about it... the squat isn't so damn complicated that i can make SOOO many gains by improving my squatting efficiency. rather, the gains should be from an increase in rate coding and muscle fiber recruitment.

bro, gains in efficiency IS increases in rate coding and muscle fiber recruitment, bro.

fair enough about triceps and the fact that you do a fair amount of CG pressing. for curls, i'd drop the heavy sets and do more volume with less weight. so like 3x12 with the same weight across all sets.

for kroc rows, if you feel them mostly in your arms, you're doing it wrong. they're designed to hit your upper back. you could also try wide-grip rows, either inverted with your bw or a weighted vest or DB in your lap, or seated cable rows. just focus on using your lats to initiate and then complete the movement. if i don't do that my traps tend to take over. ymmv.

post that video son! four plates! 

<a href="http://www.youtube.com/watch?v=58-atNakMWw" target="_blank">http://www.youtube.com/watch?v=58-atNakMWw</a>

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none. left shoulder actually feels better than it has in...a year? like maybe 85%.
MENTAL STATE: annoyed

- warm up

- SVJ x 3

- DB jump squat @10s x 3

- SVJ

- MSEM squat 295 x 5
dude came over to tell me i was making it look too easy. warm ups felt very smooth and solid, minimal twisting and very even. felt very solid, later reps stronger than earlier reps. AELS was all that was between me and three plates.

- superset x 2
-- DB OHP 50s x 8,6
-- pull up +15 x 8,6

- inverted row x 5
- push ups x 35
- kroc row 80 x 15,10/each
- inverted row x 5

- stretch

tomorrow will jump and play touch football in some order. gonna take it easy on the football, last time i played i was sore for a week. maybe cap myself at an hour. at least it'll be above freezing tomorrow.

^^^getting down in weight is not to be underestimated. witness the success, for a time, of adarq's athletic anorexia quest. i'm pretty lean but i wonder if a dedicated cut wouldn't have me jumping higher, or if the cost isn't worth it.

it is cold as buhjeezus outside. reminds me of college.

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: a little distracted

- warm up

- SLRVJ x ~8

- one-step DLRVJ x ~10

- SVJ x 5

- squat MSEM 275 x 6

- squat 225 x 10
yeah man i'm all over the place. thinking too hard, feeling too hard. need to take my own advice from two days ago.

- superset x 2
-- DB OHP 50s x 8,5
-- pull up +15 x 8,5

- DB single leg RDL 35s x 10,10/leg

- stretch

so don't run. row, swim, bike, whatever.