7531
Pics, Videos, & Links / Re: beast
« on: October 11, 2012, 02:03:57 pm »
that is stupefying.
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7532
Progress Journals & Experimental Routines / Re: chasing athleticism -- progress at last
« on: October 11, 2012, 02:02:04 pm »
7533
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2012, 01:57:10 pm »
congrats on the new job man! shitty that your old job fired you straight-up like that for looking around. fuck 'em, i guess.
i will re-join ObverseHypertrophyCrew soon.
i will re-join ObverseHypertrophyCrew soon.
7534
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 11, 2012, 01:50:01 pm »
last night:
BW: ???
SORENESS: none
ACHES/INJURIES: none
FATIGUE: low to medium
- warm up
included sprints and glute activation
- SLRVJ x 8-10
i'm still terrible at these although i did put together a couple of PR-ish jumps. probably around 27" off the right leg and 26" off the left.
- MR double leg bounds 5 x 5
best were second and third sets, got about a yard past half court, so about 44-45 feet, i think. that's pretty good, actually. need to remeasure the court to make sure i'm not fooling myself.
- squat: 305 x 3,3,3 | 275 x 8,8,8
- push press 115 x 5,5,5
- pull up x 5,5,5
- BSS 100 x 3e,3e,3e
- C1: calf raise x 20
- C1: glute bridge 45 x 10 (back elevated on bench at top of movement)
- C1: ab pull down x 30
- C1 info: 3 rounds, minimal rest
- STRETCH
BW: ???
SORENESS: none
ACHES/INJURIES: none
FATIGUE: low to medium
- warm up
included sprints and glute activation
- SLRVJ x 8-10
i'm still terrible at these although i did put together a couple of PR-ish jumps. probably around 27" off the right leg and 26" off the left.
- MR double leg bounds 5 x 5
best were second and third sets, got about a yard past half court, so about 44-45 feet, i think. that's pretty good, actually. need to remeasure the court to make sure i'm not fooling myself.
- squat: 305 x 3,3,3 | 275 x 8,8,8
- push press 115 x 5,5,5
- pull up x 5,5,5
- BSS 100 x 3e,3e,3e
- C1: calf raise x 20
- C1: glute bridge 45 x 10 (back elevated on bench at top of movement)
- C1: ab pull down x 30
- C1 info: 3 rounds, minimal rest
- STRETCH
7535
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 11, 2012, 01:43:16 pm »
hurray, upvoting is back. upvotes for everyone!
@D4: the only thing that seems to help is to do something competitive beforehand. playing knockout is perfect because it doesn't have to be long enough to tire me out, can just play to 5 or 7 or whatever and it gets the juices flowing. but i rarely have a partner.
@vag: i'm not sure i've ever done a real explosive setup. the plan adarq laid out is more explosive than what i've been doing for the past 9 months or so
@raptor: thanks, i appreciate the advice. i do think i'm quite quad dominant. going to start adding in more p-chain work to try to shift that balance a bit. the workouts you suggested are pretty close to adarq's template, so i'm going to go with his for now, but those do look good. i'll sub in depth jumps when the court isn't open.
@D4: the only thing that seems to help is to do something competitive beforehand. playing knockout is perfect because it doesn't have to be long enough to tire me out, can just play to 5 or 7 or whatever and it gets the juices flowing. but i rarely have a partner.
@vag: i'm not sure i've ever done a real explosive setup. the plan adarq laid out is more explosive than what i've been doing for the past 9 months or so
@raptor: thanks, i appreciate the advice. i do think i'm quite quad dominant. going to start adding in more p-chain work to try to shift that balance a bit. the workouts you suggested are pretty close to adarq's template, so i'm going to go with his for now, but those do look good. i'll sub in depth jumps when the court isn't open.
7536
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 10, 2012, 10:48:23 am »
i think too much. so, after all that wanking about my modification of acole14's template, i'm going to go back to the program adarq wrote out for me last year. i made good gains on it. probably my best gains ever. then, once gym closes and i am adrift, i'll get back into trying to pack pounds on the bar and myself. i've spent nearly 10 months mostly spinning my wheels on that part but i know what it takes now to get to where i want to be. reading joel smith's article the other day reminded me that i'm not in this to squat big. i'm in it to jump high. i've got three more inches to go to be able to put the ball in off a lob. let's roll.
of course, this template still allows me to start with high-volume squatting. gotta wean myself off a bit, i guess.
session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) (replaced by depth jumps if court is unavailable)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH
basically:
Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1
of course, this template still allows me to start with high-volume squatting. gotta wean myself off a bit, i guess.
session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) (replaced by depth jumps if court is unavailable)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH
basically:
Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1
7537
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 10, 2012, 10:19:02 am »
wait you live in england? this whole time i thought you were in SE asia.
7538
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 10, 2012, 10:15:14 am »http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/msg77824/#msg77824
i envy your journal man...
ridiculous.
shit i forgot about that thing. cool...
7539
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 10, 2012, 09:13:13 am »
last night:
my post to pelham inspired me to do a card deck workout. went with (half) squats, push-ups with hands on the seat of the couch, quick feet, and those crunches where you pull your knees and head to the middle at the same time. idea was not to challenge myself, just to build up a light sweat and get HR moving a little. took 15 minutes, then did did some glute bridges, clams, and paused BSS for glute activation. then stretched for 15 minutes.
my post to pelham inspired me to do a card deck workout. went with (half) squats, push-ups with hands on the seat of the couch, quick feet, and those crunches where you pull your knees and head to the middle at the same time. idea was not to challenge myself, just to build up a light sweat and get HR moving a little. took 15 minutes, then did did some glute bridges, clams, and paused BSS for glute activation. then stretched for 15 minutes.
7540
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 10, 2012, 09:08:42 am »LBSS, what's your current SVJ, and SVJ PR?
Curious to know, since your max squat is basically at the 2xBW mark
all-time PR on a jump mat (in socks) was 28" but that was just once. my gym's jump mat grew legs after that so i haven't had a comparable test in two years. chalking my hand and jumping to touch the padding on the backboard put me at like 26".
this is what i mean by lack of explosiveness. to be fair, though, i basically never practice SVJ. i'd improve after a month of just doing it regularly, i think.
7541
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 10, 2012, 09:05:58 am »Why do you hate soccer players?
We share our stadium with the local soccer club. We win 10+ national titles a year. Sonetimes even an international one. Were in the best league of the country.
The soccer team is in the second best league and has won nothing. They only play at the stadium once every two weeks.
Still they decide everything and act as though theyre the best athletes imaginable. When they play were not allowed near the stadium. They can change and decide everything on the stadium, despite the fact that were there every day and heyre here once per teo weeks.
Its all because soccer is our national sport. 90% of all danes has played soccer within the last 5 years. So its the biggest sport. T&f is one of the smallest.
But seriously. Ive seen their test results. They have a keeper with a 30cm svj. And hes as cocky as anyone on that team. Generally their test results are horrible.
So I hate them. Not all of them. But all those acting like theyre the greatest athletes and people the world has ever seen.
Sorry for highjack.
sounds awfully familiar. fuck 'em!
7542
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 09, 2012, 07:45:51 pm »
and yet you still respond...you're forgetting the first step of the debug system:
7543
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 06:43:17 pm »
strengths:
1. strength. i am pretty strong in the weight room. not very strong, but pretty strong. comfortably at 2xbw squat.
2. technique. i've practiced jumping a lot and am pretty comfortable with my approach and plant in DLRVJ. this is evidenced by the large gap between my SVJ and my DLRVJ. SLRVJ technique has been improving from submaximal jumps during layup practice.
3. doggedness. i've been at this a long time and show no signs of giving up.
weaknesses:
1. speed. i am relatively slow.
2. explosiveness. i am very unexplosive. SVJ is terrible relative to my squat.
3. CNS-recruitment-ability. what i mean is that i more often than not can't really get myself hyped enough for even near-maximal performance. it helps to do something competitive before i work out but barring that i'm at the mercy of my own inscrutable CNS cycles. by this i don't mean i think i should be PR'ing every time i'm in the gym, but there are days when i "feel" fast and springy and light and strong and days when i don't. the latter are more common than the former. i'd like to reverse that, if possible.
4. fitness. i'm fitter than the average joe but less fit than i've been in the past. this comes from focusing exclusively on jumping and weights. heavy 8-rep squats drove this home for me last week -- i cut off my last set of 290x8 because i couldn't valsalva enough to keep a tight core. breathing was wrong.
more to follow.
1. strength. i am pretty strong in the weight room. not very strong, but pretty strong. comfortably at 2xbw squat.
2. technique. i've practiced jumping a lot and am pretty comfortable with my approach and plant in DLRVJ. this is evidenced by the large gap between my SVJ and my DLRVJ. SLRVJ technique has been improving from submaximal jumps during layup practice.
3. doggedness. i've been at this a long time and show no signs of giving up.
weaknesses:
1. speed. i am relatively slow.
2. explosiveness. i am very unexplosive. SVJ is terrible relative to my squat.
3. CNS-recruitment-ability. what i mean is that i more often than not can't really get myself hyped enough for even near-maximal performance. it helps to do something competitive before i work out but barring that i'm at the mercy of my own inscrutable CNS cycles. by this i don't mean i think i should be PR'ing every time i'm in the gym, but there are days when i "feel" fast and springy and light and strong and days when i don't. the latter are more common than the former. i'd like to reverse that, if possible.
4. fitness. i'm fitter than the average joe but less fit than i've been in the past. this comes from focusing exclusively on jumping and weights. heavy 8-rep squats drove this home for me last week -- i cut off my last set of 290x8 because i couldn't valsalva enough to keep a tight core. breathing was wrong.
more to follow.
7544
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 06:31:51 pm »
^^^ OUTSTANDING POST IS OUTSTANDING. reconsideration will occur. good day to you.
7545
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2012, 01:07:04 pm »Wondering what you think about staying the course and following Kingfisher's advice of chasing 4 plates?
see previous posts:
Quote from: me
problem is, my gym closes for good in a bit more than a month and after that i will need to adjust to a new gym, new court, new rims, probably new workout times, etc. i'm thinking that i might abandon the bulking+volume plan for the next month and focus instead on speed and stim methods -- more sprinting, more jumping, lower volume on squats. the last few weeks' worth of DLRVJ's have felt slow, for whatever combination of reasons. i need to take advantage of my gym's uniqueness while it's around. i can squat 3x8 anywhere.
so maybe it's time for the acole block, or some variation thereof.
Quote from: vag
I was thinking of your case earlier today. I still don't get it. 2*BW squat, low bf%, very often jumping , stretching and all, WTF!!! I know you think you dont have good jumping genes and i accept that, but at least your SVJ should be above 30 and then dropstep/RVJ a couples inches higher. 35'' SVJ / 37'' RVJ would be very realistic for your qualities.
SO , i'm gonna go raptor-style () because i can't explain your phenomenon othrwise:
Maybe you are too quad dominant and that restricts you from expressing your strength on the court? I don't rememver you doing much assistance stuff so you may have tried it already, if not maybe you should consider shifting to low-volume-high-intensity squat for maintenance and push a bit more on pchain work such as BSS / RDLs / GHRs, see what happens.
Quote from: me
yeah vag, i think you're right (raptor, too). at the very least i know i need to be doing more glute activation work. ok.
in other words, i'll come back to shooting for 4 plates. for the time being, i've been doing general strength for months and i need to switch things up before my gym closes. had been meaning to post about that anyway but vag/raptor galvanized me to do it now.