6151
Pics, Videos, & Links / Re: DL 2x3x210
« on: March 11, 2011, 04:52:25 pm »Switch to mixed grip, your going to kill that weight once you do it.
??? hes using a mixed grip......
Yeah wtf, not sure why I thought it was pronated.
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Yeah wtf, not sure why I thought it was pronated.
6152
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: March 11, 2011, 04:51:15 pm »Can i do the broad jump in the sand pit? Or does it have to be on an even surface?
not that i'm the judge, but i feel like even surface keeps it fair. we don't all have sandpits to jump into.
Problem is my knees explode from doing the broad jumps on hard surfaces because i always try to get a big distance...
Bball has a point though. Sandpit does inflate numbers a little because of the landing, so Ill have to say no sandpit.
Grass is good?
Grass is illegal in some countries.
6153
Pics, Videos, & Links / Re: beast
« on: March 11, 2011, 09:42:58 am »6154
Pics, Videos, & Links / Re: DL 2x3x210
« on: March 11, 2011, 07:36:19 am »
Switch to mixed grip, your going to kill that weight once you do it.
6155
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 11, 2011, 07:30:00 am »
If words of reason, like these: "Maybe you should rest your quad for a bit" come out of my dirty mouth, then you have a problem.
156 lbs? Starting to get heavy eh?
156 lbs? Starting to get heavy eh?
6156
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 11, 2011, 07:00:47 am »
But I think I've decided anyway, it has to be a simple program, and also color code it:
Monday: DJs 3x5, Squats 3x5, Med ball throws
Tuesday: Power (some easy jumpsquats, PC, PS), Upperbody, Longer distance sprints (not maximally)
Wednesday: Core + HIIT + Lots of stretching
Thursday: Squats 1x5 (heavy), Med ball throws, Double leg bounds (high volume)
Friday: Shorter distance sprints + Long jump in the sand pit + Upperbody
I think this makes sense and pretty much touches every quality good enough.
Color coding:
Plyo, Speed = RED
Speed-strength = ORANGE
Strength-speed = PURPLE
Strength = BLUE
Core = TEAL
Speed/Conditioning and Conditioning/Speed: GREEN
Upperbody = BLACK
So it's basically this:
Monday: Plyo 3x5, Strength 3x5, Speed-strength
Tuesday: Strength-speed, Upperbody, Conditioning/Speed
Wednesday: Core + Speed/Conditioning
Thursday: Strength 1x5, Speed-strength, Plyo (will see about the volume, probably 3-4x10)
Friday: Speed, Plyo, Upperbody
So you can see easier the way it's being constructed.
Looking at it right now, it looks to be too much on the plyo, speed and speed-strength spectrum and too little on the strength spectrum. Will see about how and if I tweak it.
The only BIG problem I see are the two leg bounds that make me sore as heck, so that would destroy me for Friday when I'd do short range sprints + maximal jump in the sand pit. Will have to be really careful with the volume there.
I could do this on Thrusday and Friday instead:
Thursday: Squats 1x5 (heavy - more potentiation than anything), Shorter distance sprints, Upperbody
Friday: Long jump in the sand pit + Med ball throws + Double leg bounds (high volume)
That would live me killed for Saturday though. So I could go with consecutive hurdle jumps instead of double leg bounds and prevent that.
I also think I'm going to switch Monday with Tuesday, considering I'm going to be tired from playing all weekend long, so it doesn't makes sense to come up fatigued and do depth jumps and squats.
Monday: DJs 3x5, Squats 3x5, Med ball throws
Tuesday: Power (some easy jumpsquats, PC, PS), Upperbody, Longer distance sprints (not maximally)
Wednesday: Core + HIIT + Lots of stretching
Thursday: Squats 1x5 (heavy), Med ball throws, Double leg bounds (high volume)
Friday: Shorter distance sprints + Long jump in the sand pit + Upperbody
I think this makes sense and pretty much touches every quality good enough.
Color coding:
Plyo, Speed = RED
Speed-strength = ORANGE
Strength-speed = PURPLE
Strength = BLUE
Core = TEAL
Speed/Conditioning and Conditioning/Speed: GREEN
Upperbody = BLACK
So it's basically this:
Monday: Plyo 3x5, Strength 3x5, Speed-strength
Tuesday: Strength-speed, Upperbody, Conditioning/Speed
Wednesday: Core + Speed/Conditioning
Thursday: Strength 1x5, Speed-strength, Plyo (will see about the volume, probably 3-4x10)
Friday: Speed, Plyo, Upperbody
So you can see easier the way it's being constructed.
Looking at it right now, it looks to be too much on the plyo, speed and speed-strength spectrum and too little on the strength spectrum. Will see about how and if I tweak it.
The only BIG problem I see are the two leg bounds that make me sore as heck, so that would destroy me for Friday when I'd do short range sprints + maximal jump in the sand pit. Will have to be really careful with the volume there.
I could do this on Thrusday and Friday instead:
Thursday: Squats 1x5 (heavy - more potentiation than anything), Shorter distance sprints, Upperbody
Friday: Long jump in the sand pit + Med ball throws + Double leg bounds (high volume)
That would live me killed for Saturday though. So I could go with consecutive hurdle jumps instead of double leg bounds and prevent that.
I also think I'm going to switch Monday with Tuesday, considering I'm going to be tired from playing all weekend long, so it doesn't makes sense to come up fatigued and do depth jumps and squats.
6157
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 11, 2011, 06:39:04 am »
Well it might be, but why not do 2x5 if I'm more efficient at these? I can use a heavier weight as well with 2x5.
6158
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 11:09:01 pm »1x5 + 1x10?
Not a fan of high rep squatting, like I said...
cool story bro.
What I mean is, I tend to lose focus on form a lot when I do more than 5-6 reps...
6159
Program Review / Re: Body Weight Programs
« on: March 10, 2011, 03:51:25 pm »
Any idea where to get these^^^?
6160
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 03:49:28 pm »
1x5 + 1x10?
Not a fan of high rep squatting, like I said...
Not a fan of high rep squatting, like I said...
6161
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 10, 2011, 03:46:53 pm »
Are you planning to improve on your one-leg jump, at least as in attempt more?
6162
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 02:34:17 pm »
Another idea that I have is going with this:
Monday: 3x8 squat (volume day) + sprint interval training for fat loss
Tuesday: Longer distance sprints for conditioning (100-200m)
Wednesday: Core + good rest
Thursday: 3x5 squat (intensity day) + double leg bounds
Friday: Short distance sprints (10-30m)
I could start with this and adjust on the fly according to how tired I feel.
Monday: 3x8 squat (volume day) + sprint interval training for fat loss
Tuesday: Longer distance sprints for conditioning (100-200m)
Wednesday: Core + good rest
Thursday: 3x5 squat (intensity day) + double leg bounds
Friday: Short distance sprints (10-30m)
I could start with this and adjust on the fly according to how tired I feel.
6163
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 02:22:07 pm »QuoteYou can look at stuckintheairs squat log and see an example of that and the progress , even on a lettuce diet,
lmao!@$!@%()!@%%(!@%)(!@%(!@)(%)@!(%!@)%(!@)%(!@)%(!@)($
well raptor, if i were you, i'd train like me.. squat 3x/week (mon,wed,fri), start off just working up to a 1x5 then back off and hit a set for volume (1x10 etc).. that way you don't need a bunch of volume, you just rely on frequency to get your volume throughout the week.. this keeps you "primed" throughout the week.. so whatever you do prior (plyo/fitness work) won't even matter.
mon/wed/fri = plyo/fitness work + optional explosive lift + squat(1x3-5 + 1x10) + optional upper lift + calf raise (3-5 x 10-20)
done.
peace man
Thanks man, but I don't know. If I'll jump a lot on Saturday and Sunday, that pretty much counts as two plyo days. Wouldn't it be a little too much to squat on mon/wed/fri and then jump a lot as well on sat and sun, since I'd like to sprint as well and do DJs? And I don't like high rep sets on squats, I tend to lose focus quickly. That's the thing.
So I'd rather rest on monday (after jumps) and friday (before jumps) and train two days per week at the track. If that's the case, then maybe 3x5 two times per week should be what I choose to do, or 3x5 and a heavier 1x5 on Thursday, two days before my jumping days, for a little more potentiation.
Do you think 3x5 + 1x5 weekly is enough volume for squat and strength growth? (without too much weight gain if anything - I'm trying to lose weight actually).
PS. REMEMBER - the goal here is to lose fat and improve my relative strength by losing fat instead of gaining muscle at this point!
6164
News, Announcements, & Suggestions / Re: adarq.org facebook page
« on: March 10, 2011, 01:52:06 pm »Here's mine:
http://www.facebook.com/?ref=logo#!/profile.php?id=1184408021
Joe, anybody ever tell you that you look like Alec Baldwin?
No. Haha, never heard that one before!
Your wife looks nice.
Thanks man, coming from you it's a little creepy but thanks anyhow.
Now now... don't start the naughty thoughts avalanche. Keep it easy, keep it laxed. Laxed? WTF? Well nevermind
6165
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 10, 2011, 01:50:17 pm »
That sounds really great man, great job 
How is your jumping in terms of compressing into the ground/GCT/reactivity lately?
How is your jumping in terms of compressing into the ground/GCT/reactivity lately?