Adarq.org

the announcer is awesome. i wish i spoke arabic. but he keeps going "oh god!" over and over.

Quote from: $ick3nin.vend3tta on March 31, 2011, 09:33:29 pm

Quote from: adarqui on March 28, 2011, 02:34:46 pm

so ya regardless, if 20 reppers make you stronger relative to bodyweight, then they improve vert.. they definitely aren't an endurance lift imo, i get stronger very fast when i incorporate 20 reppers.

How about 20 rep deadlifts as opposed to 20 rep squats?. Pro's/cons?.

You have some guys like Barry Ross who swear by deadlifting.

Not adarq but I think they'd be fine if you can keep your form. That's very hard to do with high rep deadlifts, and you'll end up just using your back.

This. For all the evidence you'll ever need that this is true, just go to your closest Crossfit gym and cringe.

Of course, it can be done. But most people fuck it up.

haha, i meant weight on the msem half squats. 3" of elevation means you need more weight!

gotta bump that weight up faster! nice work man. once you get skinny you're gonna be flying. age vs. vertical is still in play.

BW = ???
SORENESS = none
ACHES/INJURIES = right calf but almost better, right hip/groin
FATIGUE = none
DIET = good

-warm up
jump rope 30/30 x 5
mobility stuff

-pogos submax 4 x 20

-leg press x 10+5,5,5,5
hip/groin felt fine on first two warm up sets but when i went to 150 kg the tweak came back. messed around a bit but it was no use.

-BSS 3 x 3
123,123,123 == kept it nice and easy, felt hip but didn't hurt

-lat pull down 3 x 8
110,110,110 == wide grip

-DB OHP 3 x 8e
40,44,44

-ab wheel roll outs 3 x 10

-stretch

no motivation tonight at all, mentally tired, physically tired, need to get more sleep tonight. forced myself to go to the gym and was planning to just do some light pogos and leg press and call it a day. but...

-warm up
jog x 5 mins
mobility stuff and some stretching

-leg press
serious tweak in right groin/hip flexor on the first warm up rep. tried a few more reps to see if it would work out, but no luck. fml. called it. more stretching and some smr later.

Havent seen u in abit man, thx for checkin in ha.

Hey, wat balance stuff are u talkin abt?

I only do the standin on one leg for time thing for proprioception, but that was 2 months ago, when the ankle was worse..

that's what i'm talking about. you can mix it up, too: closing your eyes, throwing a ball against the wall, etc. i'd keep doing it, if i were you. my ankle's been healthy for months now and i still do balance stuff.

got better jumps when i start a little slower and build up momentum rather than an all out explosion then some braking prior to jump to get timing right... so now will really focus on a build up of momentum and make sure the last 3 steps involve no deceleration.
 

well put. this needs to be my mantra...