Adarq.org

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = 171.6
SORENESS = none
ACHES/INJURIES = left toe, worst in a long time
FATIGUE = moderate

- warm up

- sprint x 10y,10y

- DSVJ x 3

- DLRVJ x 15
best jumps in a month, most around 32, hung on rim more than ever, had a couple where i got at least part of my palm over the rim. didn't wrap around on those so i'm not 100% sure how high they were but at the very least they're PR ties, so i'm gonna go ahead and say 34"

- squat x 345,345(PR tie),350
failed so hard on the first set: i psyched myself up too much, breathed too hard and ended up seeing double after i put the weight down. got video of that fail and of the 350, and of my weight. 5 pounds ain't much but i've been doing maintenance work at best for months now, so i'm still pretty pleased. 350/171.6=2.04xbw.

I WILL HAVE THE BEST RIM GRAB OF ALL. FUK THE HATERZ!!!!!!1! 

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = right toe, left forearm after jumps
FATIGUE = low

- warm up

- sprints x 10y,10y

- DSVJ x 4

- DLRVJ x ~15
shit, a couple 32 but mostly 31 and i'm pissed because i felt really good. just couldn't get it together to get good jumps.  

- squat MSEM 6 x 285

- unrack x 365,385

- pull downs 10 x 90,90,90

- DB floor press 10 x 110,110,110

- GHR sit ups 3 x 10

- stretch

so now it's a few days of relaxing and then test next thursday. i'll probably get some kind of activity in and i will stretch but mostly i'm gonna be hanging out with family.

By detrimental, I mean it's either going to injure me or not make me improve. If it's going to make me improve, what's the issue? There's no way it could be detrimental if I'm looking for some quick strength. And I honestly don't see 3x5 that challenging at all.

fuck it, you've made your mind up, do whatever the fuck you want. the advice you've been given in this thread is sound and you've completely ignored every bit of it, with the same idiotic argument over and over: "durrr, 3x5 is easy you guys, i'm up for a challenge durrrrrr."

you squat 265 pounds. 3x5 will be plenty hard and plenty challenging if you fucking work hard at it.

godspeed.

Just inputed 150 as my 1RM here: http://www.joeskopec.com/smolov.html

For that, I'm supposed to do Friday 7x5x120 and then THE NEXT DAY 10x3x128 ?!?!?!?!?!?!?!

And then the next week 7x5x130 AND THEN THE NEXT DAY 10x3x138 ?!?!?!?!?!

ARE YOU FUCKING KIDDING ME? After 7x5x130 they expect me to do be able to do 10x3x138 the next fucking day? WTF is wrong with these people?

Even with the 1RM set to 140 that's still a lot of "impossible" work there. And then they say "Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the program". 3 week break from squat work? WTF

why are you even talking about smolov in a cutting thread?

Quote from: Fat And Furious on December 21, 2011, 04:35:16 am

If you're that keen on smolov why not jnr?

Go big or go home. Why tone it down?

BECAUSE YOU ARE A FUCKING BEGINNER. jesus christ. "go big or go home" is brotastic gibberish with no basis in the real world. i know you put that smiley face in there to say, "jk guyz," but your insistence on doing something that's harder than you need suggests that you are not, in fact, jk.

you are a beginner. you can progress, for sure, on a simple program of linear progression. probably for months, assuming your diet and sleep are done right. when you max out those gains, you can start to think about changing things up.

but if you start with something very difficult and intense now, where will you go when you're done? simple, linear programming will basically never work for you as well as it can work right now. take advantage of it.

You always seem to use very high rep half tucks, is there a reason for that?? It seems to be endurance work.

You're squats are very nice btw...

25/set is the most i've ever done. but yeah, they're for connective tissue conditioning, a la adarq. if you go back a year or two in his log or his youtube channel, you can find videos of him doing hundreds of MR half tucks. i do them way submax, focusing on minimal ground contact time rather than height. it's a way to get in some reactive work without taxing myself as much as with big exercises like RVJ, depth jumps, bounds, etc.

it's funny, i never thought about it before but i'm doing them that way on faith. adarq knows what he's talking about.

I do not state anything as fact at least I do not try to. I'm open to the idea that everything I think is wrong like a true philospher. But still, nobody has commented on descending on the toes, after I posted several videos of this type of squatting and steven insists that it does not exist and therefore my argument is flawed because I didn't take into consideration that this has been discussed before. Post some fucking links jesus christ.

My max squat is only 225 because I just started to train it in order to be normal. I did not want to train it the past 3 years. of my training.

I can post a video of myself squatting soon, but Kingfishes is spot on so check that one out on page 1. Again, a clear difference is in the way the knees track. Just watch how little his knees actually move horizontally compared to frank yang's squat. 

Also again steven, I said you had good form. I have nothing against your form actually, I can't see your feet perfectly though.
Kingfish - I recommend squatting heels bottom, toe at the top, not toe bottom heel top as you might have said I recommended and it's not unsafe at all with a moderate weight. This is just to teach people not to descend on the toes as they would prefer.


"3. The main problem with Avishek's actual argument is that it takes no recognition of thoughts previously spelled out by experienced coaches and experts. One can certainly name several of those figures, many of which will voice different opinions. Avishek however does not take notice of anyone who has thought through a lot of things and has provided conclusive lines of thought regarding optimal back squat technique for performance training. Instead he constructs, due to his limited experience and knowledge, some dichotomy that is really not there (toe-to-heal and heal-to-toe) and tries to underpin it with an incomplete "analysis" of "something". "


-THis is very true, but false at the same time. Taking into recognition all this past research is not a prerequisite for having a good argument, sound methods and logic are. My argument certainly does not take into recognition anything, I have no references, as I mentioned, I am using my common/kinesthetic sense and experience to analyze this and in reality i'm looking for feedback and an intelligent discussion which has not been made yet because nobody has the good will to just lay out some research and post some links. Instead people would rather be closed minded and brainless, except Lance who asked me to post my form. Steve, if you think you have all this wealth of fucking knowledge the correct thing to do is to just post it and it takes care of itself. The fact that you are commenting on my squat numbers and level of expertise shows you are lost as fuck and don't know how to rebut my argument off the top of your head. So basically, this is not biochemistry, or quantum physics, you don't need much of a brain to figure out this shit and I don't need to post references or have read every book on the subject to say something that makes sense.

LANCE: You think someone is going to increase their chances of injury from squatting heel-to-toe rather than toe-to-heel as they would probably do naturally? As the individuals in the videos I posted squat? What's worse for your knees? Answer is pretty obvious. THis argument is so fucking simple I do not understand why people don't get it.


And see? No one has even commented on my argument. Instead you pussy faggots post my old videos which do not represent my current training and ignore the main argument because you have no control over your amygdalas since you are all teenagers.


The one armed deadlifts are for grip strength undoubtable. It's more of a hold than a lift.

TLDR