Adarq.org

Ah thank you for the clarification.  So i need to figure out what my 3 sets of 5 max is first and go from there?

no.

start with 3 x 5 at a weight you know you can handle with good form. say, 3 x 5 x 165. then add 10 pounds every workout until you can't anymore -- i.e., until you get to a workout where you can't hit all your reps. then start adding 5 pounds every workout. if you miss reps in a workout, repeat that weight in the next workout. work out 3 times a week. eat enough, sleep enough. once you really stall, then think about switching things up.

there's no point in getting cute until you're actually a little bit strong.

VIDEO

went to BFE new york for a wedding over the weekend. it was fun but obviously no real workouts. did manage to get in some jump roping and stretching, so not a complete loss. back in the gym tonight. my right pinky finger, last knuckle, is stiff and sore. no idea why that would be.

just like if you end a parenthetical remark with the number 8, it thinks you want to make a cool face. the things on the right are set off by colons now (e.g., : highfive:) but the faces aren't.

8 )

Quote from: entropy on July 03, 2012, 07:16:46 am

What's the reasoning behind sprinting 3x60, 1x80, 1x100?

I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:

http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html

Just experimental at this stage though. It's good for the hamstrings if nothing else.

T0DDDAY, WHAT ARE YOUR THOUGHTS ON THIS.

You get off, just like in MSEM singles. CoolColJ got some serious strength gains using the myo-reps.
I remember kellyb saying that's not too convenient for squats, as unracking-setting up-reracking is supposed to be very demanding in heavy loads ( 400+). The heaviest set i've done in my life is 374lbs quarter squats so i don't really know...

inb4, JC posting sarcastic gif about CoolColJ in 3...2...1...

yeah, blade (borge fagerli) recommends against using myo-reps for exercises that can compromise your health when done improperly. squats are an obvious example -- not just racking/unracking but also form breakdowns can be dangerous when you're doing that many reps in a short time with a moderately heavy weight. same goes for dead lifts and bent-over rows (low back) and DB bench presses (risky for the shoulders because of how hard it is with heavy weights to get the DB's into position).

wanted to work out yesterday but schedule was pushed back because of late night saturday leading to late start sunday, plus gf's return from vacation. all i'm saying is,

1. make simple syrup with a bit of lemon juice
2. pour over ice in a cocktail shaker
3. add cucumber vodka
4. cover and shake
5. pour into a glass
6. add a little tonic water
7. add a couple basil leaves
8. profit
9. drink bourbon and sweet vermouth over ice
10. profit
11. drink water
12. avoid severe hangover
13. profit

anyway, tonight:

BW = 169
SORENESS = none
ACHES/INJURIES = left calf tweaked a tiny bit, had a charley horse after saturday's workout
FATIGUE = low to moderate

- warm up

- DLRVJ
mostly garbage but remembered to relax about 2/3 of the way through. got a couple of relaxed 31-31.5 jumps. low but best technique in a while. it's like reinventing the goddamn wheel.

- SS1: jump squat 3 x 95
- SS1: SVJ x 3
- SS1 info: 2 rounds, ~30s between exercises, 3 min between rounds

- squat 3 x 5 x 285
better than last time, still grinding later reps. low back is limiting me.

- dip 10+3+3+3 x +30

- pull up 10+3+3+3
will do these first next time, see if it makes a difference

- SS2: ab pull down x 15
- SS2: hyperextension x 10
trying this because back is limiting me. started way easy, no pause or added weight. choked up on the pull downs so they were a bit harder.

- stretch

I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.

if he's anything like me, it's because jump-stopping is what his body wants to do. have to learn how to do step-through plants. hell, i've been trying for years and i still barely one-two my plant.