Author Topic: ARowe's Journal  (Read 97547 times)

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Raptor

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Re: ARowe's Journal
« Reply #255 on: March 12, 2011, 02:41:23 pm »
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Why is going up now and before it wasn't?

ARowe

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Re: ARowe's Journal
« Reply #256 on: March 12, 2011, 02:46:43 pm »
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Why is going up now and before it wasn't?

Well for me whenever I'm not doing explosive exercises/plyos my vert really sucks. If I am just jumping and squatting rvj will be in the low 30's. So as soon as I add in the rea squats, jump squats, msem squat, pogos, tuck jumps, dj's, it should really shoot up.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

Raptor

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Re: ARowe's Journal
« Reply #257 on: March 12, 2011, 03:37:55 pm »
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Then why didn't you do some of these to prevent your VJ to drop?

Focused a lot on the squat so you had to limit your jumping?

ARowe

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Re: ARowe's Journal
« Reply #258 on: March 12, 2011, 04:19:56 pm »
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Then why didn't you do some of these to prevent your VJ to drop?

Focused a lot on the squat so you had to limit your jumping?


Well that high ankle sprain had me out of squatting/jumping for a while, then I could squat again but jumping/sprinting was still a problem. So during that time I decided to really focus on driving squat up. Recently I have been able to jump/sprint fine again but haven't due to bball courts usually being full and I hate jumping with low vert lol. So now that my squat is good and my ankle is good I'm ready.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

Raptor

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Re: ARowe's Journal
« Reply #259 on: March 12, 2011, 04:25:18 pm »
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Yeah from what I've seen of you, you're so "bad" at compressing into the ground and releasing energy, almost everything you put out is voluntary power.

If you could work on that you'd jump a lot higher. I really believe in what I'm saying here.

ARowe

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Re: ARowe's Journal
« Reply #260 on: March 12, 2011, 04:45:30 pm »
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Yeah from what I've seen of you, you're so "bad" at compressing into the ground and releasing energy, almost everything you put out is voluntary power.

If you could work on that you'd jump a lot higher. I really believe in what I'm saying here.

Yea, the plan right now is to switch into the ARowe block (strength+explosive/reactive), get up to at least high 30's rvj, 2.25xbw squat. Then switch into heavy reactive/explosive phase.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

Raptor

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Re: ARowe's Journal
« Reply #261 on: March 12, 2011, 04:55:29 pm »
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That sounds good. I mean, it looks like you have a LOT of room to grow in the reactive department.

ARowe

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Re: ARowe's Journal
« Reply #262 on: April 07, 2011, 12:53:57 am »
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did 2 ARowe block workouts ~2 weeks ago but they were pretty weak, not used to jumping/plyos before squatting


4-3-11
rvj's and some light plyos

squat warmup

squat: 275x5 280x5 285x7 (vid)

bss: 170x5e 180x5e 180x5e


<a href="http://www.youtube.com/watch?v=R1cMBw-Coww" target="_blank">http://www.youtube.com/watch?v=R1cMBw-Coww</a>




4-6-11

didn't get to jump before workout but did dynamic warmup/shoot baskets

reactive squat: 45x3 45x3 135x4x3

squat warmup

squat: 275x8 275x8 285x8

bss: 165x3x8e


for now just gonna do rvj's/light plyos before squatting and slowly progress the plyos
« Last Edit: April 07, 2011, 12:56:23 am by ARowe »
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

LBSS

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Re: ARowe's Journal
« Reply #263 on: April 07, 2011, 09:58:10 am »
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squat looked pretty good. :strong:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

ARowe

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Re: ARowe's Journal
« Reply #264 on: April 07, 2011, 04:56:42 pm »
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squat looked pretty good. :strong:



thanks man
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #265 on: April 14, 2011, 04:44:10 pm »
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4-10-11

sprints, rvj's, line hops, 3x8 depth drops

squat warmup

squat: 300x3- stopped workout



4-13-11

sprints, rvj's, line hops

squat warmup

squat: 295x5- barely 285x5 275x5

bss: 125x20e




last two workouts have sucked, was planning on being able to get at least 295x3x5 or 300x3x5 after doing 285x8 on 3rd set last week. This usually happens to me every once in a while but I eventually rebound.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #266 on: April 19, 2011, 12:29:24 am »
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4-18-11

Got lucky tonight, one of the gyms was empty, nice surface too, the last one I went to was so slippery I had 0 traction.

-a few short sprints, some submax pogos, line hops, rvj's.

        - rvj's were the best they've been in a while, maybe just because the floor was better idk but I was getting ~1" over the rim, felt pretty good.

squat warmup: 135x5 185x3 225x1 275x1

squat: 295x5 295x5 300x5- nice

bss: 175x5e 175x5e 185x7e

nice pr's on squat and bss
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #267 on: April 23, 2011, 01:08:05 am »
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4-22-11

sprints, pogos, line hops, rvj's (~30.5)

rea squat: 45x3 95x3 140x4x3

squat warmup: 185x2 225x2 275x1

msem squat: 315x4 315x3

bss: 185x3e 195x3e 205x3e
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

Sean0013

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Re: ARowe's Journal
« Reply #268 on: April 23, 2011, 05:43:45 am »
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Those numbers on the bss are beast dude...you do them with a barbell yeah?
Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017

ARowe

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Re: ARowe's Journal
« Reply #269 on: April 23, 2011, 02:24:56 pm »
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Those numbers on the bss are beast dude...you do them with a barbell yeah?

thanks man. I do them on a max rack for safety reasons (similar to a smith but the bar can travel forwards and backwards). The squat racks at my school gym only have one "safety rack" that you can't move so if I were to get pinned on those bss my knee would hit the ground and the safety bar is too low for me to dump it at that position so I would be fucked. The max rack has safety bars that I can move up higher though. Probably makes it a little bit easier though due to not much need to stabilize the bar.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)