Adarq.org

Ah so basically a strict 5 reps yeah? Well thanks btw

Right k man. Right will do that. So well . I remember someone on another topic advising 50to75 ground contacts for plyos.  What you think about that? Hmm i dont know man even my own bodyweight my lower back still will round a little if i do a full squat. Well doctor said i was stiff, particularly my back a year ago when i went to check up my tailbone issue. But well i'll check with my form again. And k man . Oh btw, about the 15reps thing, what should my rep ranges be? If i keep adding weight i might be down to 4 reps.that fine? Or  maybe i can go with a 5to6or7 concept, one workout doing heavy with 5, the other more volume with 6or 7 of 3 reps?thanks again

For the mother fucking third time. Fuck you phone.gosh. Anyways i'll cut it short . I meant i'm not flexible  enough for atg squats. Also , i'm guessing 2to 4 minutes rest for squats, powercleans. And deadlifts? By the looks of it i'm suppose to drop my me jumping completely? Is it alright to rest 30seconds between legs, for lunges? I'm aiming two leg jump as my priority, but i'm slowly working my single leg jumping, thats why i do lunges. I'm lifting twice per week. Thats enough frequency?Do i stick to the routine you suggested, or maybe add lunges as a lift every workout and not alternate it with squats?also whats the reason for doing deadlifts instead of rdl, which i've been doing since it targets my pchain more specifically and would help with hip driving my squats, right?and only a set? And not expecting to be spoon fed but just to reconfirm you're talking about andrew and lance q and a section right? Cheers and thanks again

Lol raptor i guess my weights take up too much time. D4, i do the  mobility kinda stretch , in the same stance , 3 different position, about close to a minute hold each position. From that cross fitness guy. Well steven i do slightly above parallel was thinking of changing to full or at least parallel and below since i'm still not flexible enough. Hmm i actually do squats, lunges, rdl, lying leg his raises , some twisting thing for oblique.last is calf raises. I dont take more than 3 minutes. Beyond 4 minutes is rare. So steven you suggest i can take lunges away, me continue targeting about 25 total reps for squats?you can check my journal for my plyos and lower body. Stretching i donot write it down but yeah 20to30minutes. Even so an hour 30minutes is minimum for lower. Plyos i did it in an hour including warm up. Btw i take 20to30minutes for squats including warm up set.20minutes for lunges including a warm up set.normal?

whats with this 5/3/1 thing i see ppl talking about?

First of all, I agree with Dreyth, parallel or lower is best because you'll know what good depth is.  That's why I like like full squats(personally, people are different), you don't have to judge depth if you hit max ROM every time.  Half is cool if you are tall/lanky(long femurs/back), or you have a pre-existing injury that causes pain at deeper depths, like Adarqui's SI joint/hamstring tendon, or something like FAI.

oh yeah just wondering if my back cant maintain straight if i do full squats, i should avoid it right? still funny how  although it rounded a little i felt no tension in my back when i went down too fast and went atg.

right yeah true cant get high al lthe time in game.

hmm so for the squat jump, i'm thinking we're getting a different picture here. how do you perform your squat jump? i'm guessing hands behind head and do the jump since you said no arm swing?

so anyways, do i put ME as my first ex? or i could put MR tuck jumps first, then ME jumps, followed by squat jumps and stiff legged ankle hops?

how that sounds? and yeah my sl ankle hops, just checked out how andrew does it i did it wrong. wil lsee how high i go tmrw

thanks again

Hmm so i guess whenever i do layups i do not slack but take opportunity to practice my jump?so squat jumps, how down should i go? Do i do it in a consecutive manner or reset every rep? If the latter do i make it may effort, meaning some rest between reps or do it continuously? How many reps should i aim for?would squat jump take the place of my usual may effort jumpingo? Or maybe i replace may effort jump with squat jump on my non workout days, which would be wednesday? Also stiff legged ankle hops, aim for about the same reps like mr tuck jump? Btw i dont really get high in sl ankle hops. That normal? Or that shows my terrible level of reactivity?thanks again