Adarq.org

Members Area => Old Journals => Topic started by: ARowe on June 04, 2010, 02:15:10 am

Title: ARowe's Journal
Post by: ARowe on June 04, 2010, 02:15:10 am
I'll edit this later with background info.
Title: Re: ARowe's Journal
Post by: ARowe on June 04, 2010, 03:00:30 am
Somewhere around 2 weeks ago.....

squat- 225x8- gassed 225x6 210x8or9

lunge- can't remember weight 3x8

core circuit x2


~3 days later...

depth jumps 3x5

msem squat 255x3x1

core circuit x2


5 days later...

vert was pretty high. Finally grabbed and hung on to 9'8 rim with 2 hands, huge milestone.
Realized I need longer/more intense warmup for jumping.

A day later....

Legs were dead from jumping but still worked out.

Reactive squat- 45x4x3 120x4x3

squat- 135x5 185x3 225x1 235x5 240x6
Pretty satisfied since I felt fatigued from day before.

Had to use dumbells for lunges and didn't have enough space to do walking lunges.
1 set of 5e with 60's, sucked, didn't feel good contraction. Switched to Bulgarian split squat, 1 set of 5e with 60's.

3 days later...

Longer dynamic warmup, a few jumps, some bounding, hip mobility with barbell

squat- 135x5 185x3 225x1 225x3x8- pr
Last set was the best, got 9 but last rep was not as good.

Lunge- 143x8e 138x8e 143x10e

core circuit x2
Title: Re: ARowe's Journal
Post by: brucelee on June 04, 2010, 03:16:34 am
AROWE IS FINALLY HERE TO GRACE US WITH HIS AMAZINGNESS
Title: Re: ARowe's Journal
Post by: adarqui on June 04, 2010, 04:32:45 am
AROWE IS FINALLY HERE TO GRACE US WITH HIS AMAZINGNESS

doesn't matter, you're still dead last.

i kid i kid.. you are #1 in my heart.
Title: Re: ARowe's Journal
Post by: ARowe on June 08, 2010, 12:57:30 am
Dynamic warmup

Vert was pretty good. Rvj  ~6 inches over 9'8 with one hand, ~2 inches over with two hands.

Depth jumps 3x5  complexed with stiff legged ankle hops 2x5

barbell hip mobility warmup

squat: 135x5 185x3 225x1 --- MSEM 265x1 275x1 285x1-pr was only planning on doing 3 but decided to try another 285-fail

upper body

ANTE UP!!!!!!!!!
Title: Re: ARowe's Journal
Post by: adarqui on June 08, 2010, 02:18:00 am
Dynamic warmup

Vert was pretty good. Rvj  ~6 inches over 9'8 with one hand, ~2 inches over with two hands.

Depth jumps 3x5  complexed with stiff legged ankle hops 2x5

barbell hip mobility warmup

squat: 135x5 185x3 225x1 --- MSEM 265x1 275x1 285x1-pr was only planning on doing 3 but decided to try another 285-fail

upper body

ANTE UP!!!!!!!!!

siiiiick!

ANTE UP!!!!!!!!!
Title: Re: ARowe's Journal
Post by: cowed77 on June 08, 2010, 11:02:39 am
u have long ass arms!
we're abt the same ht, but my reach is a good few inches shorter than yours!
Title: Re: ARowe's Journal
Post by: ARowe on June 08, 2010, 01:12:56 pm
u have long ass arms!
we're abt the same ht, but my reach is a good few inches shorter than yours!

Yeah I know. I think my wingspan is like 6'0. I got lucky there I guess!
Title: Re: ARowe's Journal
Post by: ARowe on June 10, 2010, 05:12:51 pm
Jumped a bit today. Had 0 pop, felt sluggish. Will try again either later tonight or tomorrow.
Title: Re: ARowe's Journal
Post by: adarqui on June 10, 2010, 06:18:22 pm
Jumped a bit today. Had 0 pop, felt sluggish. Will try again either later tonight or tomorrow.

damn..  i'm mainly confused with the sluggish part, i'd think for sure you'd feel fine with 2 days rest after the singles.

how was your warmup (even though that has nothing to do with "pop") ?
Title: Re: ARowe's Journal
Post by: ARowe on June 14, 2010, 12:30:03 am
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.

http://www.youtube.com/watch?v=mORqtUwyUyE

Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2

Title: Re: ARowe's Journal
Post by: adarqui on June 14, 2010, 12:46:38 am
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.



Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2



damn man congrats on those PR's, 250 x 7 is no joke.. good jumps too!

you should vid some  of those 130 lb REA's.

peace mang




edit: after seeing the vid, first jump on there is great, that's the plant you need all of the time.. maybe you'll start utilizing it more, maybe the REA's are kicking in nice.
Title: Re: ARowe's Journal
Post by: vag on June 14, 2010, 04:15:44 am
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.

http://www.youtube.com/watch?v=mORqtUwyUyE

Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2



Sick jumps!
Sick lifts!
Sick physique!
Title: Re: ARowe's Journal
Post by: ARowe on June 15, 2010, 02:57:14 am
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.

http://www.youtube.com/watch?v=mORqtUwyUyE

Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2



Sick jumps!
Sick lifts!
Sick physique!


Thanks vag
Title: Re: ARowe's Journal
Post by: ARowe on June 15, 2010, 03:34:31 pm
PR today on eye exam. Read the 20/13 line at the doctor's office. They call me Eagle Eyes.

HUGE PR

20/13!!!!!!!!!!!
Title: Re: ARowe's Journal
Post by: brucelee on June 15, 2010, 05:26:00 pm
god arowe, you are so sexy with that topless jump

grats on that PR
Title: Re: ARowe's Journal
Post by: ARowe on June 15, 2010, 10:51:07 pm
god arowe, you are so sexy with that topless jump

grats on that PR

lololololololololol

I'm a full member now! 100+ post count pr
Title: Re: ARowe's Journal
Post by: ARowe on June 17, 2010, 12:52:21 am
Another good session

Jumped a little bit outside and shot baskets. Jumps weren't anything special.

Hip mobility with barbell

Squat: 135x5 185x3 225x1 230x8 230x8-> easiest set 230x8 - PR

Lunges: 153x8e 158x8e 158x8e - PR
http://www.youtube.com/watch?v=ayXak6tp1nw


Core circuit x2
Title: Re: ARowe's Journal
Post by: adarqui on June 17, 2010, 02:52:34 am
Another good session

Jumped a little bit outside and shot baskets. Jumps weren't anything special.

Hip mobility with barbell

Squat: 135x5 185x3 225x1 230x8 230x8-> easiest set 230x8 - PR

Lunges: 153x8e 158x8e 158x8e - PR

Core circuit x2


good stuff man..
Title: Re: ARowe's Journal
Post by: ARowe on June 21, 2010, 12:56:53 am
warmup, a few jumps

depth jumps: 3x5    2 sets of stiff legged ankle hops in between

squat: 135x5 185x3 225x1 msem 280x3singles



upper body and core tomorrow
Title: Re: ARowe's Journal
Post by: ARowe on June 26, 2010, 10:03:12 pm
Been busy with tennis camp

Jumped a little bit today, was still able to get ~1" over 10' rim, didn't feel explosive at all.

Hip mobility with barbell

REA squat: 45x3 45x3 45x3 125x3 135x3 135x3 135x3 - pr

squat: 135x5 185x3 225x1 250x5 255x6- pr

lunge: went a lot slower, was able to do more weight 173x5e 183x6e - pr

core circuit x2

Checked my weight and I've gone back down a few pounds but my strength is still increasing so that's good. Was weighing in at about 158 with clothes on, was 152 when I weighed myself during wo today.

2xbw wooord




Title: Re: ARowe's Journal
Post by: ARowe on July 04, 2010, 01:33:59 pm
More rest days than I wanted but I've been really busy with camp.

7-3-10

Jumping was really good. Was getting whole hand over 9'8 rim, from one step I could grab easily and get both hands .5" over. Was getting 2-3" over with both hands easily on rvj.
http://www.youtube.com/watch?v=wXfv8xjN6jY


Hip mobility with barbell

squat: 135x5 185x3 225x1 235x8 (could have easily gotten 10) 235x8 235x10 - all pr's, huge

lunge: 163x8e 168x8e 168x9e - pr

core circuit x2
Title: Re: ARowe's Journal
Post by: adarqui on July 04, 2010, 04:06:47 pm
More rest days than I wanted but I've been really busy with camp.

7-3-10

Jumping was really good. Was getting whole hand over 9'8 rim, from one step I could grab easily and get both hands .5" over. Was getting 2-3" over with both hands easily on rvj.

Hip mobility with barbell

squat: 135x5 185x3 225x1 235x8 (could have easily gotten 10) 235x8 235x10 - all pr's, huge

lunge: 163x8e 168x8e 168x9e - pr

core circuit x2

lol.. congrats!

you sound to be in a very good spot right now with pr's + jumping, keep it up.

peace
Title: Re: ARowe's Journal
Post by: ARowe on July 08, 2010, 12:04:11 pm
7-7-10

Jumping was good, getting 2+" over rim with both hands. Consistency pr.

Depth jumps 3x5 with stiff legged ankle hops x5 in between sets.

-depth jumps were really good, was getting 9'9-9'10. They were 1-2" higher than my svj. Svj has not gone up at all so far, pretty much always get 1" above rim = 9'9, maybe if I practice it more it will go up.

squat: 135x5 185x3 235x1 MSEM: 285x1 300x1 300x1 - pr 2xbw
Title: Re: ARowe's Journal
Post by: zgin on July 08, 2010, 12:40:44 pm
7-7-10

Jumping was good, getting 2+" over rim with both hands. Consistency pr.

Depth jumps 3x5 with stiff legged ankle hops x5 in between sets.

-depth jumps were really good, was getting 9'9-9'10. They were 1-2" higher than my svj. Svj has not gone up at all so far, pretty much always get 1" above rim = 9'9, maybe if I practice it more it will go up.

squat: 135x5 185x3 235x1 MSEM: 285x1 300x1 300x1 - pr 2xbw

nice jumps arowe!  everybody on adarq.org seems to be hitting pr's right now.  :)   
Title: Re: ARowe's Journal
Post by: LBSS on July 08, 2010, 02:31:09 pm
^^^ Even me, setting PR's in how much I suck. I wouldn't worry too much about SVJ (although it doesn't sound like you are). The point is to dunk and only really tall people, great lifters and total freaks of nature can dunk from a standstill.
Title: Re: ARowe's Journal
Post by: adarqui on July 08, 2010, 04:51:07 pm
7-7-10

Jumping was good, getting 2+" over rim with both hands. Consistency pr.

Depth jumps 3x5 with stiff legged ankle hops x5 in between sets.

-depth jumps were really good, was getting 9'9-9'10. They were 1-2" higher than my svj. Svj has not gone up at all so far, pretty much always get 1" above rim = 9'9, maybe if I practice it more it will go up.

ya man definitely practice it more..

Quote
squat: 135x5 185x3 235x1 MSEM: 285x1 300x1 300x1 - pr 2xbw

worD@$!@$!@$

any vid or nah?
Title: Re: ARowe's Journal
Post by: ARowe on July 08, 2010, 06:58:06 pm
Thanks for commenting zgin and LBSS

adarq: no vid, planning to vid jumps in a few days though, should be some really good jumps. Next time I do 2xbw I will get a vid.
Title: Re: ARowe's Journal
Post by: adarqui on July 19, 2010, 04:34:11 am
where you at man?? u ok?!?
Title: Re: ARowe's Journal
Post by: ARowe on July 19, 2010, 05:42:17 pm
Been busy, haven't worked out that much.

7-18-10

Jumped a bit, wasn't that great

hip mobility

REA squat 45x3x3 135x4x3

squat 135x5 185x3 225x1 260x5 260x5

lunge 178x5e 183x5e

core circuit x2

Title: Re: ARowe's Journal
Post by: ARowe on July 20, 2010, 01:36:07 pm
Did upper body last night, don't really like logging those workouts but I got a pr on pullups- 12, think I would have gotten one or two more if I wasn't swaying, it was throwing me off a bit.

Can't decide if I should do another upper body workout tonight (chest/triceps/shoulders) or if I should wait two more days (tomorrow is squat workout).
Title: Re: ARowe's Journal
Post by: ARowe on July 22, 2010, 08:37:36 pm
7-21-10

Hip mobility with barbell

squat: 135x5 185x3 225x1 240x8 245x8 245x9 - pr

lunge: 168x8e- some weak reps 163x8e 163x10e - first reps of each set were weak, I think just cuz my legs were so blown up.

core circuit x2
Title: Re: ARowe's Journal
Post by: adarqui on July 22, 2010, 09:29:16 pm
7-21-10

Hip mobility with barbell

squat: 135x5 185x3 225x1 240x8 245x8 245x9 - pr

lunge: 168x8e- some weak reps 163x8e 163x10e - first reps of each set were weak, I think just cuz my legs were so blown up.

core circuit x2

man up on those lunges, seizure hops + gatoraid.

:D
Title: Re: ARowe's Journal
Post by: LBSS on July 23, 2010, 10:41:12 am
Seizure hops FTW!

http://www.youtube.com/watch?v=LqtwQuZrj8Q
Title: Re: ARowe's Journal
Post by: adarqui on July 23, 2010, 11:09:37 am
hell yes.. finna do me some of dem right now.
Title: Re: ARowe's Journal
Post by: ARowe on July 23, 2010, 12:22:31 pm
Dude I'm telling you it's because my legs were so pumped. I'm growing redwoods brah.
Title: Re: ARowe's Journal
Post by: adarqui on July 23, 2010, 12:34:23 pm
Dude I'm telling you it's because my legs were so pumped. I'm growing redwoods brah.

redwoods hah
Title: Re: ARowe's Journal
Post by: ARowe on July 25, 2010, 11:54:27 pm
7-24-10

depth jumps: 3x5 ~9'10

squat: 135x5 185x3 225x1 265x1- felt heavy, CNS drained I think MSEM 275x1 pinned on second one. Lame. Not gonna count this as a workout, will try it again tomorrow (2 days later)
Title: Re: ARowe's Journal
Post by: ARowe on July 28, 2010, 02:03:27 am
7-27-10

18" depth jumps 3x5- first two sets was getting 26", did 5 or 6 rvj's got up to 31.5". Last set of dj's were 26.5-27.5", felt good, forceful in a good way. Did some more rvj's after last set, got up to 33"- pr on vertec, then topped out at 33.5". Jumps were really good, felt float. 33.5" = 10'3 touch

squat: 135x5 185x3 225x1 255x1 MSEM: 285x1 295x1 295x.5- pinned. Weight felt heavy again like last time idk wtf, not too worried about it, will rest for a few days then next squat workout should be good.

core circuit x2
Title: Re: ARowe's Journal
Post by: adarqui on July 28, 2010, 06:05:12 am
7-27-10

18" depth jumps 3x5- first two sets was getting 26", did 5 or 6 rvj's got up to 31.5". Last set of dj's were 26.5-27.5", felt good, forceful in a good way. Did some more rvj's after last set, got up to 33"- pr on vertec, then topped out at 33.5". Jumps were really good, felt float. 33.5" = 10'3 touch

squat: 135x5 185x3 225x1 255x1 MSEM: 285x1 295x1 295x.5- pinned. Weight felt heavy again like last time idk wtf, not too worried about it, will rest for a few days then next squat workout should be good.

core circuit x2

two PR's in one session, pretty badass.

your squat confuses me so much, i would have bet money you would hit those singles.. might just need more work with those poundages on your back.. maybe start finishing each squat session (right after squatting) with some unracking of some heavy weights, don't even need to hold it long or do any quarter squat iso stuff..

peace
Title: Re: ARowe's Journal
Post by: adarqui on July 31, 2010, 05:24:45 am
hey ill post tomorrow, im so beat.. bout to pass out.
Title: Re: ARowe's Journal
Post by: ARowe on July 31, 2010, 10:35:40 pm
Took a few jumps, nothing great.

Hip mobility with barbell

REA squat: 45x3 45x3 95x3 135x3 145x3 155x3 155x3

squat: 135x5 185x3 225x1 265x5 270x7 (vid) - pr - not too happy with depth but oh well

http://www.youtube.com/watch?v=T-Ov7KSmBoA

lunge: 188x5e 188x5e - pr - off balance on some, lame, should have been able to do more.

core circuit x2
Title: Re: ARowe's Journal
Post by: piR on July 31, 2010, 10:54:12 pm
<adarq>   ill make u cream bro
Title: Re: ARowe's Journal
Post by: adarqui on August 01, 2010, 03:38:19 am
<adarq>   ill make u cream bro

lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..

<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro
Title: Re: ARowe's Journal
Post by: ARowe on August 01, 2010, 05:09:50 pm
<adarq>   ill make u cream bro

lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..

<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro

Are you working on this masterpiece?
Title: Re: ARowe's Journal
Post by: adarqui on August 02, 2010, 05:27:50 am
<adarq>   ill make u cream bro

lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..

<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro

Are you working on this masterpiece?

yes but we need to talks on irc.. you gonna be on irc tomorrow?

peace
Title: Re: ARowe's Journal
Post by: adarqui on August 05, 2010, 06:35:12 am
draft

volume:strength/power:rvj session = 1:2:1

session 1: volume
- warmp
- sprint warmup
- sprints : 20's
- jumps : drop step & vert
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- C1: pogos for activation : 4 x 3
- C1: dj : 4 x 3
- jumps : 2 step & vert
- jump squat : 4 x 5 (30%)
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


session 3 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- C1: pogos for activation : 4 x 3
- C1: dj : 4 x 3
- jumps : 3 step
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch


session 4: rvj session & vert

so, we could go:

monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = session 3
sun = active rest
mon = active rest OR session 4       active rest or session 4 + session 1

that's just the draft i had without rest periods and some percentages etc.. what you think on that..

it could also be:
monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = active rest
sun = session 3
monday = active rest
tues = active rest OR active rest or session 4 + session 1



if your knee tendonitis is acting up then i dno we might want to take out some stuff .. ;/


active rest = whatever, but ideally some 10 yard sprints and stuff like that..


what you think? i know i didn't program upper in but you don't normally need that in so..

Title: Re: ARowe's Journal
Post by: ARowe on August 05, 2010, 03:38:27 pm
Yes man that looks sick!!!!!!!!!! My knees are already back to normal so don't worry about it. I'll be on irc tonight so we can talk more about it. Thanks!!!
Title: Re: ARowe's Journal
Post by: adarqui on August 05, 2010, 03:48:03 pm
Yes man that looks sick!!!!!!!!!! My knees are already back to normal so don't worry about it. I'll be on irc tonight so we can talk more about it. Thanks!!!

yeeeeaaaazzzzzzzzzzzz

nice we shall talk.. then you shall cream.
Title: Re: ARowe's Journal
Post by: ARowe on August 07, 2010, 03:59:49 am
8-6-10
Session 1, 1st workout of power phase

Dynamic warmup, sprint warmup

5x20yd sprints- tried timing them myself with stopwatch in my hand. 2.97 2.97 2.87 2.87 3.00, can't remember order of the middle 3 exactly

2x2 svj- 26.5" 2x2 drop step 27.5"

hip mobility warmup

squat: 135x5 185x3 235x2 270x5 265x5 265x5

lunge: 178x5e 178x5e 183x5e

calf raises with barbell- toes on 45lb plates 135x4x5

core circuit x2
Title: Re: ARowe's Journal
Post by: ARowe on August 09, 2010, 01:03:58 am
8-8-10

Did upper body, lots of pullups (50 total, some were assisted of course).

Hamstrings are really sore, not sure if it is from sprinting or stretching.

Session 2 tomorrow.

Going for 28" svj this week, it has been summoned.
Title: Re: ARowe's Journal
Post by: ARowe on August 10, 2010, 01:59:41 am
8-9-10

Session 2

Dynamic warmup, sprint warmup

5x10 yard sprints  self timed- 1.87 1.65 1.75 1.69 1.65

4x3 pogo hops complexed with 4x3 18" dj's- highest = 27"

10 jumps - svj = 26" two step = 29"

jump squat 4x5 95lbs

REA squat 4x3 135lbs

squat: 135x2 185x2 225x1 255x1 MSEM: 285x4 285x4

lunges: 80lb dbells x3e - don't like lunging with dbells, switched to barbell - 185x3e 200x3e

core circuit x1
Title: Re: ARowe's Journal
Post by: adarqui on August 10, 2010, 03:17:35 am
8-9-10

Session 2

Dynamic warmup, sprint warmup

5x10 yard sprints  self timed- 1.87 1.65 1.75 1.69 1.65

4x3 pogo hops complexed with 4x3 18" dj's- highest = 27"

10 jumps - svj = 26" two step = 29"

jump squat 4x5 95lbs

REA squat 4x3 135lbs

squat: 135x2 185x2 225x1 255x1 MSEM: 285x4 285x4

lunges: 80lb dbells x3e - don't like lunging with dbells, switched to barbell - 185x3e 200x3e

core circuit x1

nice work man..... 285 @ 2 x 4 msem = diesel.

svj will come back quick man. it has to.
Title: Re: ARowe's Journal
Post by: n00bEM on August 10, 2010, 05:09:23 am
MSEM? Honestly I keep reading it on the forums and have no idea what this stands for haha.
Title: Re: ARowe's Journal
Post by: adarqui on August 10, 2010, 05:22:07 am
MSEM? Honestly I keep reading it on the forums and have no idea what this stands for haha.

maximal strength effort method, check the post in the blog subforum on it :) basically, if you see:

MSEM squat : 2 x 4

that's 2 sets of 4 singles, re-racking the bar between each repetition, about 30s rest between each rep, 5 or more minutes rest between sets.

peace man
Title: Re: ARowe's Journal
Post by: n00bEM on August 11, 2010, 02:51:49 am
Oh cool thanks man. Nice numbers btw ARowe.
Title: Re: ARowe's Journal
Post by: adarqui on August 11, 2010, 05:02:53 am
how you feeling after session 2?
Title: Re: ARowe's Journal
Post by: ARowe on August 12, 2010, 03:34:34 am
8-11-10

upper body

5x ~10 yard sprints
Title: Re: ARowe's Journal
Post by: ARowe on August 12, 2010, 03:34:55 am
Oh cool thanks man. Nice numbers btw ARowe.

Thanks man
Title: Re: ARowe's Journal
Post by: ARowe on August 12, 2010, 03:35:33 am
how you feeling after session 2?

Took another active rest day, will do session 3 tomorrow.
Title: Re: ARowe's Journal
Post by: ARowe on August 17, 2010, 02:31:18 am
8-16-10
Haven't had time to train lately.
Weighing close to 160 now.

Dynamic warmup, sprint warmup
some 10 yard sprints, had a 1.83 in warmup where I felt like I was going about 65% WTF
had a 1.65, 1.63, and 1.57, did about 5 total

Did some svj's and rvj's during and after sprints... 27"svj 32"rvj

jump squats 95x4x5
REA squat 135x4x3
squat warmup
got pinned on first msem, did upper body.

sprints and jumps were pretty good considering I hadn't trained in about a week, wasn't in my training shoes, and didn't really feel that fresh.
Title: Re: ARowe's Journal
Post by: ARowe on August 23, 2010, 12:43:39 am
AROWE IS BACK IN THE MOTHERFUCKING SADDLE!!!!!!


8-22-10
Caff'd up with a Speed Stack, can't drink the whole thing because I rarely have caffeine so the shit hits me hard.
I was Yang'd the whole workout.

Dynamic warmup, sprint warmup

10 yard sprints 1.62 1.59 1.59 1.69

svj's 27"

3x3 18" dj's with pogo hops in between (2x3 total), dj's were low from not doing them for about 2 weeks- 26"

jump squats 2x5 95lbs

rea squats 3x3 135lbs - very easy, bar was flying

msem squat 2x4 285lbs - nice

lunge 195x3e 200x3e 200x3e

upper body and core circuit - had a pr in bench press too which was unexpected (135x12= +2 reps), also upper right arm seems to be healed due to the rest)

Bodyweight is about 156-160lbs right now, heaviest I have ever been.

I cut out a few sets of some things because I wanted to make sure I would have enough energy for everything and especially for the msem squats. I haven't been very active the past 2 weeks so I'm very happy with the workout, didn't lose anything. I'm very confident vert and everything else will go up quickly once I get in a few more consistent sessions.
Title: Re: ARowe's Journal
Post by: adarqui on August 23, 2010, 03:01:27 am
those 10's are flying..

i would have thought SVJ would have been 28 at least from how good your REA/msem was.. maybe just lack of jumping recently is the cause, considering the dj's.. dno

msem/rea/lunge/bench/bodyweight/10's = nasty

pc
Title: Re: ARowe's Journal
Post by: ARowe on August 26, 2010, 01:00:15 am
8-25-10
Played tennis twice today, including right before workout.

Dynamic warmup, sprint warmup

10 yard sprints 1.60 1.69 1.62 1.60

Did a few svj's  28"!!!!! Boom

C1- 4x3 pogos  C1 - 4x3 dj's - highest 27"

4 or 5 3 step rvj's - 29.5"

REA squat 135x4x3

squat warmup - 135x3 185x2 225x1

C1 - MSEM squat 255x6    C1 - jump squat 95x2x2 ---> 2 rotations

lunge - 200x3e 200x3e 200x3e

core circuit x2

Title: Re: ARowe's Journal
Post by: adarqui on August 26, 2010, 01:06:11 am
8-25-10
Played tennis twice today, including right before workout.

Dynamic warmup, sprint warmup

10 yard sprints 1.60 1.69 1.62 1.60

Did a few svj's  28"!!!!! Boom

C1- 4x3 pogos  C1 - 4x3 dj's - highest 27"

4 or 5 3 step rvj's - 29.5"

REA squat 135x4x3

squat warmup - 135x3 185x2 225x1

C1 - MSEM squat 255x6    C1 - jump squat 95x2x2 ---> 2 rotations

lunge - 200x3e 200x3e 200x3e

core circuit x2




HAHAHA!!!!!!!! boom son.

good shit man
Title: Re: ARowe's Journal
Post by: ARowe on August 30, 2010, 12:27:01 am
8-29-10

Dynamic warmup, a few 10 yard sprints

28.5" svj - ties pr

32.5" rvj

Played tennis then came back and did some more jumps. Still only got to 28.5, was really trying for 29... 29+ comin this week.

Kept doing pogos when I was jumping and during tennis, they felt really springy.

Upperbody
Title: Re: ARowe's Journal
Post by: adarqui on August 30, 2010, 12:33:54 am
8-29-10

Dynamic warmup, a few 10 yard sprints

28.5" svj - ties pr

32.5" rvj

Played tennis then came back and did some more jumps. Still only got to 28.5, was really trying for 29... 29+ comin this week.

Kept doing pogos when I was jumping and during tennis, they felt really springy.

Upperbody

it's time for 29 make it happen boyo.
Title: Re: ARowe's Journal
Post by: ARowe on August 30, 2010, 02:54:53 am
8-29-10

Dynamic warmup, a few 10 yard sprints

28.5" svj - ties pr

32.5" rvj

Played tennis then came back and did some more jumps. Still only got to 28.5, was really trying for 29... 29+ comin this week.

Kept doing pogos when I was jumping and during tennis, they felt really springy.

Upperbody

it's time for 29 make it happen boyo.

30 comin sooooon. 9-11 is the deadline, I shall rise.
Title: Re: ARowe's Journal
Post by: ARowe on September 01, 2010, 01:32:48 am
8-31-10
Session 1

Dynamic warmup, sprint warmup

3 or 4 10 yard sprints, slower than usual, 1.65-1.75

SVJ's and drop steps, about 10 total - highest svj 28", highest drop step 30" - pr

squat warmup 135x5 185x2 225x1- felt light

squat - 270x2.5, hit the safety bar on third rep cuz I went a bit too deep, threw me off, also pissed me off. 275x5 275x6 - nice

lunge - 183x5e 193x5e 198x6e - pr on the lunges, those have definitely gotten better.

forgot to do 4x5 calf raises

core circuit x2

Really good workout
Title: Re: ARowe's Journal
Post by: adarqui on September 01, 2010, 01:35:54 am
8-31-10
Session 1

Dynamic warmup, sprint warmup

3 or 4 10 yard sprints, slower than usual, 1.65-1.75

SVJ's and drop steps, about 10 total - highest svj 28", highest drop step 30" - pr

squat warmup 135x5 185x2 225x1- felt light

squat - 270x2.5, hit the safety bar on third rep cuz I went a bit too deep, threw me off, also pissed me off. 275x5 275x6 - nice

lunge - 183x5e 193x5e 198x6e - pr on the lunges, those have definitely gotten better.

forgot to do 4x5 calf raises

core circuit x2

Really good workout

nice on the PR !! big svj pr soon

squat/lunge is ballin too.
Title: Re: ARowe's Journal
Post by: ARowe on September 05, 2010, 02:43:28 am
9-4-10
Session 2

dynamic warmup, sprint warmup

4 10 yard sprints, best was 1.62

C1- 4x3 pogos
C1- 4x3 dj's - felt heavy, like I was wearing a weighted vest or something, best was 26.5

~10 svj's and 3 step verts - svj 27", 3 step 30.5"

jump squat 95x5 100x5 100x5 100x5

REA squat 135x3 140x3 140x3 140x3

squat warmup 140x5 185x3 225x1 255x1

MSEM squat 290x2x4

lunge 205x3e 210x3e 215x3e - all pr's

core circuit x2



jumps weren't very good but everything with weights I added weight to.

vid: set 2 of jump squat, set 3 of rea, 255 warmup squat, msem both sets, set 3 of lunge, a muscle up attempt and negative which I did throughout workout.

http://www.youtube.com/watch?v=u5yf2vlnUqs

adarq: session 3, 1 or 2 days rest, rvj session + jump rope/squat complex, 1 day rest, vert
Title: Re: ARowe's Journal
Post by: adarqui on September 05, 2010, 03:32:28 am
9-4-10
Session 2

dynamic warmup, sprint warmup

4 10 yard sprints, best was 1.62

C1- 4x3 pogos
C1- 4x3 dj's - felt heavy, like I was wearing a weighted vest or something, best was 26.5

~10 svj's and 3 step verts - svj 27", 3 step 30.5"

probably just some fatigue left over from session A.. max strength good, explosive strength bad, due to fatigue.

Quote
jump squat 95x5 100x5 100x5 100x5

REA squat 135x3 140x3 140x3 140x3

squat warmup 140x5 185x3 225x1 255x1

MSEM squat 290x2x4

lunge 205x3e 210x3e 215x3e - all pr's

core circuit x2



jumps weren't very good but everything with weights I added weight to.

vid: set 2 of jump squat, set 3 of rea, 255 warmup squat, msem both sets, set 3 of lunge, a muscle up attempt and negative which I did throughout workout.

http://www.youtube.com/watch?v=u5yf2vlnUqs

adarq: session 3, 1 or 2 days rest, rvj session + jump rope/squat complex, 1 day rest, vert


great vid.. very nice work man.. looked real powerful.

like i said on irc, work up on REA getting a bit more freefall until you're comfortable using that technique for the work sets.. remember stay tight/keep air in you, don't wanna be mush when you hit the bottom of that REA.. bottom for you should be half squat or a little higher, but you wanna see the feet come off the ground a bit.

vert should be better the rest of the week due to msem.. kill session 3!@$

pc
Title: Re: ARowe's Journal
Post by: ARowe on September 12, 2010, 12:33:34 am
9-9-10

Dynamic warmup, sprint warmup

4 or 5 10 yard sprints

C1- pogos 4x3, dj's 4x3- still weak- best 26.5

3 step jumps - best 32" - pr

REA squat - 4x3 @ 135lbs

C1- MSEM squat 1x6 @ 255lbs
C1- jump squat 2x2 @ 95lbs

2 rotations ^

lunge - 215x3e 215x2e - getting tired, decided to stop

core circuit x1
Title: Re: ARowe's Journal
Post by: ARowe on September 12, 2010, 12:37:52 am
9-11-10

Jumping was decent 27.5 svj and 32.5 rvj

MSEM squat and jump rope complex

squat warmup - 135x5 185x2 225x1 245x1

270x1, 100 turns on jump rope immediately after then 2 mins rest. 8 sets.

Title: Re: ARowe's Journal
Post by: adarqui on September 12, 2010, 04:12:25 pm
9-9-10

Dynamic warmup, sprint warmup

4 or 5 10 yard sprints

C1- pogos 4x3, dj's 4x3- still weak- best 26.5

3 step jumps - best 32" - pr

REA squat - 4x3 @ 135lbs

C1- MSEM squat 1x6 @ 255lbs
C1- jump squat 2x2 @ 95lbs

2 rotations ^

lunge - 215x3e 215x2e - getting tired, decided to stop

core circuit x1

didn't know the 32 off 3 was PR, awesome..

btw, did you jump today or are you doing it tomorrow? i see 9/11 but i didn't think you worked out yesterday..

regardless, get that shit!@$!@
Title: Re: ARowe's Journal
Post by: adarqui on September 14, 2010, 11:23:51 pm
draft

volume:strength/power:rvj session = 1:2:1

session 1: volume
- warmp
- sprint warmup
- sprints : 20's
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


session 3 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 3 step
-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch


session 4: rvj session & vert

so, we could go:

monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = session 3
sun = active rest
mon = active rest OR session 4       active rest or session 4 + session 1

that's just the draft i had without rest periods and some percentages etc.. what you think on that..

it could also be:
monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = active rest
sun = session 3
monday = active rest
tues = active rest OR active rest or session 4 + session 1


Title: Re: ARowe's Journal
Post by: ARowe on September 14, 2010, 11:24:24 pm
9-12-10

Dynamic warmup, sprint warmup

svj 27.5"  rvj 32"

Did a bunch of 10 yard sprints

Weak sauce
Title: Re: ARowe's Journal
Post by: ARowe on September 16, 2010, 01:19:53 am
9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.
Title: Re: ARowe's Journal
Post by: adarqui on September 16, 2010, 05:12:16 am
9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.

one of those trademark Arowe horrible-as-fuck workouts out of nowhere. I forget, don't you rebound well out of those? I remember you had some very similar to that, say, being able to rep out 245 x 5 then one day not even hitting it for 1, then a few days later you jumped pretty good/were pretty strong? I kind of remember that happening a few times.. could be wrong though.. ??

peace man
Title: Re: ARowe's Journal
Post by: ARowe on September 16, 2010, 12:32:34 pm
9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.

one of those trademark Arowe horrible-as-fuck workouts out of nowhere. I forget, don't you rebound well out of those? I remember you had some very similar to that, say, being able to rep out 245 x 5 then one day not even hitting it for 1, then a few days later you jumped pretty good/were pretty strong? I kind of remember that happening a few times.. could be wrong though.. ??

peace man

Yea it has happened a few times. It's pretty much always a one time thing though, next workout is back to normal. I might have pr'd after these bad sessions too. Should I do session 1 again or just move on to session 2?
Title: Re: ARowe's Journal
Post by: adarqui on September 16, 2010, 05:27:13 pm
9-15-10
Dynamic warmup, sprint warmup

sprints were slower than usual, 3 1.75's- fuck

24" dj's - first time going over 18" - 4x5 - still weak - 24.5-25.5"- fuck

squat warmup: 135x5 185x3 225x1 245x1- weight felt light, 245 was very easy, feeling good.

squat: 280x4- pinned on 5, not too bad. 270x2- pinned on 3 wtf, do 2 more reps with 245, 245x6- fuck

lunge: 195x3e 185x5e 185x5e- fuck

calf raise: 135x4x5

core circuit x3, because the workout was so shitty.

Fuck.

one of those trademark Arowe horrible-as-fuck workouts out of nowhere. I forget, don't you rebound well out of those? I remember you had some very similar to that, say, being able to rep out 245 x 5 then one day not even hitting it for 1, then a few days later you jumped pretty good/were pretty strong? I kind of remember that happening a few times.. could be wrong though.. ??

peace man

Yea it has happened a few times. It's pretty much always a one time thing though, next workout is back to normal. I might have pr'd after these bad sessions too. Should I do session 1 again or just move on to session 2?

session 2 mang.
Title: Re: ARowe's Journal
Post by: ARowe on September 18, 2010, 12:00:00 am
I've got a cold or something, which sucks because I have been taking a bunch of emergen-c and airborne so I wouldn't get sick. So this might explain why my last session was so shitty.
Title: Re: ARowe's Journal
Post by: adarqui on September 18, 2010, 12:08:51 am
I've got a cold or something, which sucks because I have been taking a bunch of emergen-c and airborne so I wouldn't get sick. So this might explain why my last session was so shitty.

ahhhhhhh... sux man.
Title: Re: ARowe's Journal
Post by: ARowe on September 25, 2010, 09:36:20 pm
9-23-10

Dynamic warmup, sprint warmup

Sprints were pretty good. Best was 1.60

Did about 12 jumps total, svj-27.5- felt float, two step 30.5

Tuck jumps 4x~12

Pogos 4x5

Rea squat 125x4x3

Squat warmup 135x4 185x2 225x1 265x1- hard

Msem squat 285x1 285x0 285x0 265x0- not good

Core circuit x2

2x3 light dbell lunges

9-24-10

upper body and some 10 yard sprints
Title: Re: ARowe's Journal
Post by: ARowe on September 28, 2010, 02:12:17 am
9-26-10

Session 2

Dynamic Warmup, Sprint warmup

4 or 5x 10 yard sprints - best 1.62

vert- 27 two step- 31- pr  - about 15 total jumps

Tuck Jumps- 4x10-12

Pogos- 4x5

Rea squat- 4x3 @125

Squat warmup- 135x4 185x2 225x1 255x1

Msem squat- 285x2x4

Lunge- 200x3e 205x3e 205x3e

core circuit x2- circuit was noticeably easier, maybe due to doing a few 3 set sessions lately.



Pretty happy with session. 31 off of two step is pretty good for me, was really close to 31.5, don't know how I didn't get it. Last few squat sessions have sucked so I was really happy to get this one... I was getting worried I had lost some strength.

Still would like to see vert and rvj both get bumped up. Hopefully once I get further in to this program with tucks and pogos added in it will start to happen.
Title: Re: ARowe's Journal
Post by: adarqui on September 28, 2010, 02:54:20 am
9-26-10

Session 2

Dynamic Warmup, Sprint warmup

4 or 5x 10 yard sprints - best 1.62

vert- 27 two step- 31- pr  - about 15 total jumps

Tuck Jumps- 4x10-12

Pogos- 4x5

Rea squat- 4x3 @125

Squat warmup- 135x4 185x2 225x1 255x1

Msem squat- 285x2x4

Lunge- 200x3e 205x3e 205x3e

core circuit x2- circuit was noticeably easier, maybe due to doing a few 3 set sessions lately.



Pretty happy with session. 31 off of two step is pretty good for me, was really close to 31.5, don't know how I didn't get it. Last few squat sessions have sucked so I was really happy to get this one... I was getting worried I had lost some strength.

Still would like to see vert and rvj both get bumped up. Hopefully once I get further in to this program with tucks and pogos added in it will start to happen.

nice session & PR!! did your legs feel more bouncy today?
Title: Re: ARowe's Journal
Post by: ARowe on September 29, 2010, 12:43:37 am

nice session & PR!! did your legs feel more bouncy today?


thanks. During tucks they did, more power than bounce.

9-28-10

Ran some sprints ~about 5 or 6. 1.69's and 1.68, last two I got 1.54 and 1.57 WTF, convinced I cheated myself somehow, which is why I did another one after the 1.54 but idk didn't feel like I was doing anything different.

upper body
Title: Re: ARowe's Journal
Post by: adarqui on September 29, 2010, 03:57:00 am

nice session & PR!! did your legs feel more bouncy today?


thanks. During tucks they did, more power than bounce.

9-28-10

Ran some sprints ~about 5 or 6. 1.69's and 1.68, last two I got 1.54 and 1.57 WTF, convinced I cheated myself somehow, which is why I did another one after the 1.54 but idk didn't feel like I was doing anything different.

upper body

if ur ever unsure of the sprints, just film a side angle so you can see exactly when you cross the finish.. then you can hand time them on video, stop timing using frames on video, that'll make 1.5's into 1.8's HEH :)

1.54 no joke!
Title: Re: ARowe's Journal
Post by: ARowe on September 30, 2010, 01:44:32 am
9-29-10

Dynamic warmup, sprint warmup.

Sprints- 1.66-1.69

Did a few svj's - 28"

3 step - tied pr of 32 within a few jumps... got new pr of 32.5 then took I bunch more jumps because I really wanted to get 33", eventually I did. Really good pr. I've only gotten 33+ on a vertec once before that and that was an rvj.

Decided to do a few rvj's to see if I could get 34, got to 33.5 to tie pr but couldn't get pr. I probably jumped ~25 times, way more than I wanted to but when I'm close to a pr I go crazy.

4x10-12 tuck jumps

3x5- pogos (didn't do last set because I jumped so much earlier in session)

Rea squat- 125x4x3

squat warmup- 135x3 185x2 225x1

C1- Msem squat 1x6 @ 255

C1- jump squat 2x2 @ 95

two rotations of C1- bumped it up to 260 on second rotation

lunge- 205x3x3e

core circuit x2

Really happy with jumps, I think the tucks and pogos are helping! Expecting big things in a few days for rvj session!
Title: Re: ARowe's Journal
Post by: adarqui on September 30, 2010, 04:41:54 am
9-29-10

Dynamic warmup, sprint warmup.

Sprints- 1.66-1.69

Did a few svj's - 28"

3 step - tied pr of 32 within a few jumps... got new pr of 32.5 then took I bunch more jumps because I really wanted to get 33", eventually I did. Really good pr. I've only gotten 33+ on a vertec once before that and that was an rvj.

Decided to do a few rvj's to see if I could get 34, got to 33.5 to tie pr but couldn't get pr. I probably jumped ~25 times, way more than I wanted to but when I'm close to a pr I go crazy.

man i was so happy when i read this.. really, very happy.. congrats on the PR's, more to come, get that shit.





Quote
4x10-12 tuck jumps

3x5- pogos (didn't do last set because I jumped so much earlier in session)

Rea squat- 125x4x3

squat warmup- 135x3 185x2 225x1

C1- Msem squat 1x6 @ 255

C1- jump squat 2x2 @ 95

two rotations of C1- bumped it up to 260 on second rotation

lunge- 205x3x3e

core circuit x2

Really happy with jumps, I think the tucks and pogos are helping! Expecting big things in a few days for rvj session!

 :headbang:
Title: Re: ARowe's Journal
Post by: ARowe on September 30, 2010, 11:25:32 am
9-29-10

Dynamic warmup, sprint warmup.

Sprints- 1.66-1.69

Did a few svj's - 28"

3 step - tied pr of 32 within a few jumps... got new pr of 32.5 then took I bunch more jumps because I really wanted to get 33", eventually I did. Really good pr. I've only gotten 33+ on a vertec once before that and that was an rvj.

Decided to do a few rvj's to see if I could get 34, got to 33.5 to tie pr but couldn't get pr. I probably jumped ~25 times, way more than I wanted to but when I'm close to a pr I go crazy.

man i was so happy when i read this.. really, very happy.. congrats on the PR's, more to come, get that shit.





Quote
4x10-12 tuck jumps

3x5- pogos (didn't do last set because I jumped so much earlier in session)

Rea squat- 125x4x3

squat warmup- 135x3 185x2 225x1

C1- Msem squat 1x6 @ 255

C1- jump squat 2x2 @ 95

two rotations of C1- bumped it up to 260 on second rotation

lunge- 205x3x3e

core circuit x2

Really happy with jumps, I think the tucks and pogos are helping! Expecting big things in a few days for rvj session!

 :headbang:

Yea man I was sooooo happy when it happened. I let out some primal yells on those pr jumps.
Title: Re: ARowe's Journal
Post by: adarqui on September 30, 2010, 04:21:51 pm
9-29-10

Dynamic warmup, sprint warmup.

Sprints- 1.66-1.69

Did a few svj's - 28"

3 step - tied pr of 32 within a few jumps... got new pr of 32.5 then took I bunch more jumps because I really wanted to get 33", eventually I did. Really good pr. I've only gotten 33+ on a vertec once before that and that was an rvj.

Decided to do a few rvj's to see if I could get 34, got to 33.5 to tie pr but couldn't get pr. I probably jumped ~25 times, way more than I wanted to but when I'm close to a pr I go crazy.

man i was so happy when i read this.. really, very happy.. congrats on the PR's, more to come, get that shit.





Quote
4x10-12 tuck jumps

3x5- pogos (didn't do last set because I jumped so much earlier in session)

Rea squat- 125x4x3

squat warmup- 135x3 185x2 225x1

C1- Msem squat 1x6 @ 255

C1- jump squat 2x2 @ 95

two rotations of C1- bumped it up to 260 on second rotation

lunge- 205x3x3e

core circuit x2

Really happy with jumps, I think the tucks and pogos are helping! Expecting big things in a few days for rvj session!

 :headbang:

Yea man I was sooooo happy when it happened. I let out some primal yells on those pr jumps.

awesome..

http://www.youtube.com/watch?v=KDwODbl3muE
Title: Re: ARowe's Journal
Post by: adarqui on October 03, 2010, 04:42:20 am
deed he deathed?
Title: Re: ARowe's Journal
Post by: ARowe on October 03, 2010, 06:38:33 pm
10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$
Title: Re: ARowe's Journal
Post by: adarqui on October 03, 2010, 10:26:05 pm
10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$

whatever fuck that shit, session 1 coming up, that reactivity is going to come back, i mean it already did, some excess fatigue from PR'n most likely.. you had a down session, time for some up sessions.

pc
Title: Re: ARowe's Journal
Post by: ARowe on October 05, 2010, 01:13:31 am
10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$

whatever fuck that shit, session 1 coming up, that reactivity is going to come back, i mean it already did, some excess fatigue from PR'n most likely.. you had a down session, time for some up sessions.

pc


10-4-10

ok well some good news. Just did another jump session to see where vert is at. It went up again so I think I have definitely just been fatigued from session 2 on Wednesday.

vert 28" rvj 33"

Each day it has gone back up. Tomorrow I'll either try to pr or do session 1.
Title: Re: ARowe's Journal
Post by: adarqui on October 05, 2010, 03:45:50 am
10-2-10

Not the pr session I was hoping for.

Vert 27.5 rvj 31.5

fml

10-3-10
tried again.

vert 27.5 rvj 32

#%&@#$&#%&@*($&@)&$

whatever fuck that shit, session 1 coming up, that reactivity is going to come back, i mean it already did, some excess fatigue from PR'n most likely.. you had a down session, time for some up sessions.

pc


10-4-10

ok well some good news. Just did another jump session to see where vert is at. It went up again so I think I have definitely just been fatigued from session 2 on Wednesday.

vert 28" rvj 33"

Each day it has gone back up. Tomorrow I'll either try to pr or do session 1.

damn, good shit.. fatigue wearing off.. hope you pr tomorrow but if you don't, those damn big PR's are coming soon.

peace
Title: Re: ARowe's Journal
Post by: ARowe on October 06, 2010, 12:08:38 am
10-5-10

Dynamic warmup, sprint warmup

A couple of 10 yard sprints

vert- 28" rvj- 34" PR I actually got it three times, barely nicked it each time.

For reference, that plyo box to the left of the vertec is 30".
http://www.youtube.com/watch?v=9adoTxgS34c

Still feel like I've got a lot more than that in me, lookin for a big pr soon!

Planning on doing session 1 tomorrow.
Title: Re: ARowe's Journal
Post by: adarqui on October 06, 2010, 12:11:04 am
10-5-10

Dynamic warmup, sprint warmup

A couple of 10 yard sprints

vert- 28" rvj- 34" PR

Still feel like I've got a lot more than that in me, lookin for a big pr soon!

Planning on doing session 1 tomorrow.

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
Title: arowe PR RVJ
Post by: adarqui on October 06, 2010, 01:47:21 am
BALLER STATUS.


BALLER F'N STATUS.
Title: Re: ARowe's Journal
Post by: vag on October 06, 2010, 03:22:17 am
Sick man , many congrats!!!
Keep those PR's rollin'...  :strong:
Title: Re: ARowe's Journal
Post by: PoPe on October 06, 2010, 12:35:36 pm
well done buddy, keep it up xD  :headbang:
Title: Re: ARowe's Journal
Post by: ARowe on October 06, 2010, 01:08:12 pm
Thanks adarq, vag, and PoPe!

Planning on hitting another big pr soon!!!
Title: Re: ARowe's Journal
Post by: LBSS on October 06, 2010, 01:14:33 pm
What everyone else said. But since it's my emoticon around here:  :highfive:
Title: Re: ARowe's Journal
Post by: ARowe on October 06, 2010, 01:33:58 pm
What everyone else said. But since it's my emoticon around here:  :highfive:

Thanks man! Return high five->  :highfive:
Title: Re: ARowe's Journal
Post by: zgin on October 06, 2010, 02:24:25 pm
FINALLY!  :headbang:
Title: Re: ARowe's Journal
Post by: ARowe on October 08, 2010, 12:09:32 am
FINALLY!  :headbang:

I know, right?!?!?!?!
Title: Re: ARowe's Journal
Post by: ARowe on October 08, 2010, 12:16:25 am
10-7-10

Dynamic warmup, sprint warmup

A few sprints

8-10 svj's - 28"

Depth jumps  4x5 - 18" first set, tried 24" for second set but they were really weak, 18" for sets 3 and 4

             -depth jumps felt really weak, highest was 26". Felt "dead and heavy" on most landings like I was only jumping with half of my potential. I haven't done them in a while either which is part of the problem.

4x5 pogos

squat warmup: 135x3 185x3 225x1 255x1

MSEM singles: 295x1 305x1 315x1- 2xbw

core circuit x2
Title: Re: ARowe's Journal
Post by: adarqui on October 08, 2010, 01:11:22 am
10-7-10

Dynamic warmup, sprint warmup

A few sprints

8-10 svj's - 28"

Depth jumps  4x5 - 18" first set, tried 24" for second set but they were really weak, 18" for sets 3 and 4

             -depth jumps felt really weak, highest was 26". Felt "dead and heavy" on most landings like I was only jumping with half of my potential. I haven't done them in a while either which is part of the problem.

4x5 pogos

squat warmup: 135x3 185x3 225x1 255x1

MSEM singles: 295x1 305x1 315x1- 2xbw

core circuit x2

sick session, 315 x 1 deep @ 155 lb bw is biiiiiiiiiiiiiiiiig!!
Title: Re: ARowe's Journal
Post by: ARowe on October 08, 2010, 01:28:45 am
10-7-10

Dynamic warmup, sprint warmup

A few sprints

8-10 svj's - 28"

Depth jumps  4x5 - 18" first set, tried 24" for second set but they were really weak, 18" for sets 3 and 4

             -depth jumps felt really weak, highest was 26". Felt "dead and heavy" on most landings like I was only jumping with half of my potential. I haven't done them in a while either which is part of the problem.

4x5 pogos

squat warmup: 135x3 185x3 225x1 255x1

MSEM singles: 295x1 305x1 315x1- 2xbw

core circuit x2

sick session, 315 x 1 deep @ 155 lb bw is biiiiiiiiiiiiiiiiig!!

O you know it was DEEP!!!!! I think I'll get a vid next time.
Title: Re: ARowe's Journal
Post by: adarqui on October 08, 2010, 02:31:37 am
10-7-10

Dynamic warmup, sprint warmup

A few sprints

8-10 svj's - 28"

Depth jumps  4x5 - 18" first set, tried 24" for second set but they were really weak, 18" for sets 3 and 4

             -depth jumps felt really weak, highest was 26". Felt "dead and heavy" on most landings like I was only jumping with half of my potential. I haven't done them in a while either which is part of the problem.

4x5 pogos

squat warmup: 135x3 185x3 225x1 255x1

MSEM singles: 295x1 305x1 315x1- 2xbw

core circuit x2

sick session, 315 x 1 deep @ 155 lb bw is biiiiiiiiiiiiiiiiig!!

O you know it was DEEP!!!!! I think I'll get a vid next time.

sheeeit.. i meant:

315 x 1 @ 155, SQUIDWARD APPROVED.
Title: Re: ARowe's Journal
Post by: ARowe on October 08, 2010, 02:33:04 am
10-7-10

Dynamic warmup, sprint warmup

A few sprints

8-10 svj's - 28"

Depth jumps  4x5 - 18" first set, tried 24" for second set but they were really weak, 18" for sets 3 and 4

             -depth jumps felt really weak, highest was 26". Felt "dead and heavy" on most landings like I was only jumping with half of my potential. I haven't done them in a while either which is part of the problem.

4x5 pogos

squat warmup: 135x3 185x3 225x1 255x1

MSEM singles: 295x1 305x1 315x1- 2xbw

core circuit x2

sick session, 315 x 1 deep @ 155 lb bw is biiiiiiiiiiiiiiiiig!!

O you know it was DEEP!!!!! I think I'll get a vid next time.

sheeeit.. i meant:

315 x 1 @ 155, SQUIDWARD APPROVED.

LOLOLOL HAHAHAHAHA
Title: Re: ARowe's Journal
Post by: ARowe on October 08, 2010, 08:16:20 pm
Was shooting around on the 9'8 rim today with my friend AND I FUCKING DUNKED. He tossed me up some alley oops right in front of the rim. I'm not even jumping at my max today. Shit should be crazy this weekend. Vids comin.
Title: Re: ARowe's Journal
Post by: adarqui on October 08, 2010, 08:19:43 pm
Was shooting around on the 9'8 rim today with my friend AND I FUCKING DUNKED. He tossed me up some alley oops right in front of the rim. I'm not even jumping at my max today. Shit should be crazy this weekend. Vids comin.

*bows to arowe*

kill it this weekend mannnnnnn@!$!@
Title: Re: ARowe's Journal
Post by: ARowe on October 11, 2010, 03:42:27 pm
10-10-10 and 10-11-10

Tennis ball dunks on indoor 10' are on 10-10-10, outdoor dunks on 9'8 are on 10-11-10.

Dunks on 10' I wasn't getting up my highest, they were probably 33". The dunks on 9'8 I was getting up a lot better, if the rim is 9'8 it looks like I was getting my whole hand an inch above it which would be 34.5" but idk, hard to tell.

Enjoy
http://www.youtube.com/watch?v=_2BxQxI8s08
Title: Re: ARowe's Journal
Post by: Swish on October 11, 2010, 03:55:24 pm
Thats fucking awesome. :headbang:
Title: Re: ARowe's Journal
Post by: adarqui on October 11, 2010, 03:58:28 pm
10-10-10 and 10-11-10

Tennis ball dunks on indoor 10' are on 10-10-10, outdoor dunks on 9'8 are on 10-11-10.

Dunks on 10' I wasn't getting up my highest, they were probably 33". The dunks on 9'8 I was getting up a lot better, if the rim is 9'8 it looks like I was getting my whole hand an inch above it which would be 34.5" but idk, hard to tell.

Enjoy
http://www.youtube.com/watch?v=_2BxQxI8s08

*bows to arowe*

from my comment on arowe's video:

"#
adarqui
7 minutes ago

this should be banned? from? youtube because IT CONTAINS BEASTIALITY.

sick height on these jumps, first dunk was nassssky.
"

:D

jumps looked very good.. love the jordan poses on the tennis ball dunks:

(http://i53.tinypic.com/2edb1gj.png)

(http://i52.tinypic.com/21kh0xt.png)

(http://i53.tinypic.com/1zfhppz.png)
Title: Re: ARowe's Journal
Post by: ARowe on October 13, 2010, 04:31:20 pm
Did some more jumps on that outdoor rim today, flying again.. maybe even higher.

Tennis ball dunk from vert- pr. Hitting 2-3" down on wrist for rvj's.

Unfortunately I couldn't use the vertec then but I'm gonna do it tonight, lookin for MASSIVE pr's. Vid comin.
Title: Re: ARowe's Journal
Post by: adarqui on October 14, 2010, 12:13:12 am
Did some more jumps on that outdoor rim today, flying again.. maybe even higher.

Tennis ball dunk from vert- pr. Hitting 2-3" down on wrist for rvj's.

Unfortunately I couldn't use the vertec then but I'm gonna do it tonight, lookin for MASSIVE pr's. Vid comin.

haha sick!@$!@
Title: Re: ARowe's Journal
Post by: ARowe on October 14, 2010, 12:59:55 am
10-13-10

Didn't end up pr'ing on vertec, think I took too many jumps earlier in the day... I was having so much fun.

Tied svj pr 28.5" rvj 33"

I like the fact that I'm not happy with those now.

Based on where I hit my wrist earlier I think I was getting 35" but I'm gonna remeasure the rim.
Title: Re: ARowe's Journal
Post by: ARowe on October 15, 2010, 10:10:20 pm
10-15-10

OK shit is getting crazy. I did some jumps and dunks outside, was gettin up good so I went inside to use the vertec.

First jump = 29.5"svj (1" pr), I couldn't believe it. Two jumps later... 30"svj #%@&#$

Rvj- got up to 34.5" (.5" pr) after a few and was getting sorta tired from jumping outside earlier... but after a few more attempts I still got 35"rvj #%$@$%

MILESTONES ACHIEVED

I got it all on vid so I'm gonna upload something special later with the help of adarq.

pr city

ante up

go get it
Title: Re: ARowe's Journal
Post by: adarqui on October 15, 2010, 10:36:39 pm
10-15-10

OK shit is getting crazy. I did some jumps and dunks outside, was gettin up good so I went inside to use the vertec.

First jump = 29.5"svj (1" pr), I couldn't believe it. Two jumps later... 30"svj #%@&#$

Rvj- got up to 34.5" (.5" pr) after a few and was getting sorta tired from jumping outside earlier... but after a few more attempts I still got 35"rvj #%$@$%

MILESTONES ACHIEVED

I got it all on vid so I'm gonna upload something special later with the help of adarq.

pr city

ante up

go get it

i talked to arowe on the phone, that's how i heard this news, on the way to my own dunk session lol.. absolutely ridiculous, so happy :) can't wait to see the footage.. i'll put something nice together.

!@!@%!@%!%
Title: Re: ARowe's Journal
Post by: ARowe on October 16, 2010, 09:34:22 pm
Legs were exhausted last night and today. I jumped so much yesterday but I was flyin, couldn't help it  :P !!!!!!


Did upper body tonight, might do session 1 tomorrow if my legs feel all right.
Title: Re: ARowe's Journal
Post by: adarqui on October 17, 2010, 06:34:34 am
hope you like the vid mayne..




arowe's 30/35 !!

http://www.youtube.com/watch?v=_3zMY5JoypY

Title: Re: ARowe's Journal
Post by: Tam on October 17, 2010, 10:03:50 am
Congrats on achieving your milestones, your progress is inspirational to say the least.
Title: Re: ARowe's Journal
Post by: ARowe on October 17, 2010, 11:39:17 am
hope you like the vid mayne..




arowe's 30/35 !!

http://www.youtube.com/watch?v=_3zMY5JoypY

http://www.youtube.com/watch?v=_3zMY5JoypY

Yea thanks adarq. Vid is good! Editing genius!

Thanks Tam
Title: Re: ARowe's Journal
Post by: Guga on October 17, 2010, 01:48:55 pm
mierda, esta espectacular el video. Great improvement ARowe. I have to increase my numbers too or Im gonna get kicked out of the forum. Only crazy people in here.
Title: Re: ARowe's Journal
Post by: vag on October 17, 2010, 06:05:17 pm
once again , huge respect!
keep it rolling , 35/40 is out there waiting , GO GET IT!!!
Title: Re: ARowe's Journal
Post by: ARowe on October 17, 2010, 09:29:24 pm
mierda, esta espectacular el video. Great improvement ARowe. I have to increase my numbers too or Im gonna get kicked out of the forum. Only crazy people in here.

Thanks man, you're in the right place if you want to improve!!!!! Train smart and give it everything you've got, you'll make some good progress, I promise.

once again , huge respect!
keep it rolling , 35/40 is out there waiting , GO GET IT!!!

Thanks vag. Your training has been motivating/inspiring to me with your persistence and progress. You keep it rolling too!
Title: Re: ARowe's Journal
Post by: ARowe on October 17, 2010, 09:40:04 pm
10-17-10  Session 1

Probably still fatigued from all that jumping two days ago but I wanted to get back to work so I can jump even higher!

It's been almost a month since I have rep'd squats so I'll probably be really sore and my vert will probably go down a bit but it's ok because I know it's there.

Dynamic warmup, sprint warmup

3 max ~10 yard sprints, felt really fast but I didn't have a stopwatch.

24" dj's 4x5- don't know exactly how high I was getting as I didn't have the vertec but they felt good (no collapsing or heavy/dead feeling). Did jumps for head height on a low ceiling (measured it to be about 7'10.5") and I was moving ceiling tile at least an inch so I'm gonna say they were around 27.5" which is really good. PR on 24" dj's for sure, I think pr for 18" was 27.5 or 28. Last week 24" dj's were horrible so this is a good improvement.

squat warmup: 135x5 185x3 225x1 255x1

275x5 275x5 275x6 - all 3 sets were really hard but that's definitely a 3x5 pr

lunge: 195x3x5

barbell calf raise: 135x4x5

core circuit x2
Title: Re: ARowe's Journal
Post by: dunkingfreak on October 17, 2010, 10:10:41 pm
Dude way to work sick progress your gonna have a 40 inch vertical in no time.
Title: Re: ARowe's Journal
Post by: ARowe on October 17, 2010, 11:47:07 pm
Dude way to work sick progress your gonna have a 40 inch vertical in no time.

Thanks for the encouragement man, it means a lot. 40" would/will be ridiculous. I want it.
Title: Re: ARowe's Journal
Post by: steven-miller on October 18, 2010, 01:58:42 am
Hey man, just read it on adarq's channel.... Congratulation to those fabulous PR's, that rate of progress is really solid!
Title: Re: ARowe's Journal
Post by: adarqui on October 18, 2010, 05:05:59 am
10-17-10  Session 1

Probably still fatigued from all that jumping two days ago but I wanted to get back to work so I can jump even higher!

It's been almost a month since I have rep'd squats so I'll probably be really sore and my vert will probably go down a bit but it's ok because I know it's there.

Dynamic warmup, sprint warmup

3 max ~10 yard sprints, felt really fast but I didn't have a stopwatch.

24" dj's 4x5- don't know exactly how high I was getting as I didn't have the vertec but they felt good (no collapsing or heavy/dead feeling). Did jumps for head height on a low ceiling (measured it to be about 7'10.5") and I was moving ceiling tile at least an inch so I'm gonna say they were around 27.5" which is really good. PR on 24" dj's for sure, I think pr for 18" was 27.5 or 28. Last week 24" dj's were horrible so this is a good improvement.

squat warmup: 135x5 185x3 225x1 255x1

275x5 275x5 275x6 - all 3 sets were really hard but that's definitely a 3x5 pr

lunge: 195x3x5

barbell calf raise: 135x4x5

core circuit x2

dammmn sick work coming back into session-1.. 24" dj's feeling good/PR was inevitable, awesome you got it already.. you shouldn't have as much fatigue from session-1 as a few weeks back.

peace
Title: Re: ARowe's Journal
Post by: Joe-Y on October 18, 2010, 05:40:10 am
10-15-10

OK shit is getting crazy. I did some jumps and dunks outside, was gettin up good so I went inside to use the vertec.

First jump = 29.5"svj (1" pr), I couldn't believe it. Two jumps later... 30"svj #%@&#$

Rvj- got up to 34.5" (.5" pr) after a few and was getting sorta tired from jumping outside earlier... but after a few more attempts I still got 35"rvj #%$@$%

MILESTONES ACHIEVED

I got it all on vid so I'm gonna upload something special later with the help of adarq.

pr city

ante up

go get it

Congrats man!!

that video motivated me. ;D
Title: Re: ARowe's Journal
Post by: cowed77 on October 18, 2010, 01:30:03 pm
great job! must have been an incredible feeling to finally be able to dunk.
Title: Re: ARowe's Journal
Post by: LBSS on October 18, 2010, 01:36:48 pm
When it rains, it pours. Nice job, man.  :highfive:
Title: Re: ARowe's Journal
Post by: ARowe on October 18, 2010, 02:23:12 pm
Hey man, just read it on adarq's channel.... Congratulation to those fabulous PR's, that rate of progress is really solid!

Thanks man


dammmn sick work coming back into session-1.. 24" dj's feeling good/PR was inevitable, awesome you got it already.. you shouldn't have as much fatigue from session-1 as a few weeks back.

peace

Yea, that session was pretty good. My 1rm might be even higher than 325  :o :o :o   I'm at like 2.1X x bw crazy
Yea those dj's felt very good but I still think I have room for improvement on them. I'm hoping my fatigue-induced vert now will be like 28" svj and 33" rvj. Then fresh will be like 30+ and 35+, and stim'd will be even higher.


Congrats man!!

that video motivated me. ;D

Thanks man. Cool to hear it motivated you.

great job! must have been an incredible feeling to finally be able to dunk.


Thanks. Yes, it was pretty special. I'm about 11" higher on that dunk you saw than I was about 26-27 months ago, that is the hoop that I started my vert training on. That dunk in the video was my third time ever doing it, first two times were two days before that. I did it again on Friday when someone was there to toss me an oop again, got up NASTY on that one, felt like 36, really wish I had that one on video. But yea, the real goal is to dunk on an official 10' rim. When I do that, no one on the planet will be happier than me at that moment. I promise to capture it on video... it will be some crazy shit.

When it rains, it pours. Nice job, man.  :highfive:

Yea thanks LBSS. Everything has been going so well lately, it has made me one happy dude.


Title: Re: ARowe's Journal
Post by: ARowe on October 20, 2010, 04:26:01 pm
10-20-10

Did a little bit of jumping today just because it was nice out and I wanted to see what my vert was like with fatigue and soreness from session 1.

I was still getting up really good, hand over the rim easily, grabbing with two hands easily, tennis ball dunk from vert easily. So I would say I was 29-30 and 34-35 which I'm really happy with.

Kept jumps to a minimum so I'm still gonna do session 2 later.

Can't wait until I peak again after session 3, I'm for sure gonna put out another video but can't decide what yet... dunks on 9'8, go for vertec pr's, or.... 10' dunk attempts. I'll probably do one then rest back up a day or two and do another one.
Title: Re: ARowe's Journal
Post by: adarqui on October 21, 2010, 04:49:21 am
10-20-10

Did a little bit of jumping today just because it was nice out and I wanted to see what my vert was like with fatigue and soreness from session 1.

I was still getting up really good, hand over the rim easily, grabbing with two hands easily, tennis ball dunk from vert easily. So I would say I was 29-30 and 34-35 which I'm really happy with.

Kept jumps to a minimum so I'm still gonna do session 2 later.

Can't wait until I peak again after session 3, I'm for sure gonna put out another video but can't decide what yet... dunks on 9'8, go for vertec pr's, or.... 10' dunk attempts. I'll probably do one then rest back up a day or two and do another one.

just got your text, how was session 2? good thing about the jumps, odd about the squats (based on your text).

pc
Title: Re: ARowe's Journal
Post by: ARowe on October 21, 2010, 04:12:37 pm
10-20-10

Did a little bit of jumping today just because it was nice out and I wanted to see what my vert was like with fatigue and soreness from session 1.

I was still getting up really good, hand over the rim easily, grabbing with two hands easily, tennis ball dunk from vert easily. So I would say I was 29-30 and 34-35 which I'm really happy with.

Kept jumps to a minimum so I'm still gonna do session 2 later.

Can't wait until I peak again after session 3, I'm for sure gonna put out another video but can't decide what yet... dunks on 9'8, go for vertec pr's, or.... 10' dunk attempts. I'll probably do one then rest back up a day or two and do another one.

just got your text, how was session 2? good thing about the jumps, odd about the squats (based on your text).

pc

Yea well those jumps earlier in the day were good but session 2 sucked. They were about 7-8 hours apart. I only took about 12 jumps in the earlier session so either I took too many and that's why session 2 was weak or I didn't do enough to recover in between. Probably both because I didn't eat a full meal in between those, just protein shake and a few bananas. I also played tennis for about an hour right before the first jump session.

10-20-10

Session 2

Dynamic warmup, sprint warmup

Sprints

About 12 jumps total - vert 28" (didn't get any higher after first jump) 2 step - 30.5" - felt weak, I know I can get up higher than that. Did 2 rvj's just to see what they felt like- had that collapsing feeling, something was definitely wrong.

4x12 tuck jumps

4x5 pogos

rea squat: 45x3 125x3 130x3 130x3 130x3

squat warmup: 135x3 185x3 225x1 265x1

MSEM: 285x1, pinned on second. Rested for a few mins then did one set of 5 with 265, 275 for last rep

Lunge: 185x3e 195x3e 200x2e

core circuit x2

Pretty obvious my CNS was toast and I was fatigued. Still happy that I jumped good earlier in the day though.
Title: Re: ARowe's Journal
Post by: ARowe on October 23, 2010, 10:24:00 pm
10-23-10

dynamic warmup, sprint warmup

Sprints

2 or 3 svj's - 28" 7-8 3-steps 31" 2 or 3 rvj's 31-32"

      -svj hasn't gone down too much but rvj has really taken a hit. Throughout the past 10 days or so when I was jumping high rvj's felt very powerful, pogo hops felt very light and springy- whenever I did some of these and they felt like that I knew I was gonna jump high.

4x12 tuck jumps

4x5 pogos

rea squat: 45x3 95x3 130x3 130x3 135x3 135x3

2x:         MSEM 265x6 jump squat 100x2x2

lunge: 205x3e 215x3e 215x3e

core circuit x2
Title: Re: ARowe's Journal
Post by: ARowe on October 26, 2010, 11:47:24 pm
10-26-10

Did a light session today.

Dynamic warmup, two warmup sprints

2 or 3 10 yard sprints

A few svj's and rvj's - ~27.5 and ~32.5, nothing crazy about 10 total jumps

1 10 yard sprint

upper body

Will probably rest tomorrow, might take a few jumps to see what it is like if it's nice outside. Planning on big session Thursday/Friday then another one a couple days later.
Title: Re: ARowe's Journal
Post by: ARowe on October 27, 2010, 12:56:52 pm
Damn my right ankle is sore. Think I had some extreme flexion when I sort of missed a step the other day. Whoops. It isn't too bad though, just a little tender. Might take an extra day tomorrow if it doesn't feel much better.
Title: Re: ARowe's Journal
Post by: cowed77 on October 27, 2010, 03:34:54 pm
how old are u dude?!
to be able to get in some jumps, play some tennis, AND THEN get in another session, man thats just incredible!
Title: Re: ARowe's Journal
Post by: ARowe on October 27, 2010, 03:42:31 pm
how old are u dude?!
to be able to get in some jumps, play some tennis, AND THEN get in another session, man thats just incredible!

I'm 20. The tennis isn't all out though, it's mostly just friendly rallying just to get in to a groove and find a rhythm with groundstrokes. But yea thanks I appreciate the compliment.
Title: Re: ARowe's Journal
Post by: ARowe on October 29, 2010, 10:35:21 pm
10-28-10

Did about 10 jumps... they sucked, something like 27 and 31.5. Ended with some sprints.


10-29-10

A few jumps outside... was getting up decent... hand over the rim but no more than that... went inside really quick to check on vertec... 28 and 33.5. Only did two jumps each so I probably could have gotten .5" higher on each.

Upper body- everything has been increasing a lot since I have been taking less rest time in between workouts.

    *Did a muscle up for the first time ever which has been a goal of mine for a few months.

Core

Gonna jump again tomorrow and/or Sunday... vert should be even higher in a day or two. Lookin for a couple of big jump sessions.
Title: Re: ARowe's Journal
Post by: adarqui on October 30, 2010, 05:33:37 am
10-28-10

Did about 10 jumps... they sucked, something like 27 and 31.5. Ended with some sprints.


10-29-10

A few jumps outside... was getting up decent... hand over the rim but no more than that... went inside really quick to check on vertec... 28 and 33.5. Only did two jumps each so I probably could have gotten .5" higher on each.

Upper body- everything has been increasing a lot since I have been taking less rest time in between workouts.

    *Did a muscle up for the first time ever which has been a goal of mine for a few months.

Core

Gonna jump again tomorrow and/or Sunday... vert should be even higher in a day or two. Lookin for a couple of big jump sessions.


congats on the muscle up!!!
Title: Re: ARowe's Journal
Post by: ARowe on October 31, 2010, 03:16:41 am
10-28-10

Did about 10 jumps... they sucked, something like 27 and 31.5. Ended with some sprints.


10-29-10

A few jumps outside... was getting up decent... hand over the rim but no more than that... went inside really quick to check on vertec... 28 and 33.5. Only did two jumps each so I probably could have gotten .5" higher on each.

Upper body- everything has been increasing a lot since I have been taking less rest time in between workouts.

    *Did a muscle up for the first time ever which has been a goal of mine for a few months.

Core

Gonna jump again tomorrow and/or Sunday... vert should be even higher in a day or two. Lookin for a couple of big jump sessions.


congats on the muscle up!!!

Thanks mangg. I'll try to get it on video tomorrow.

Gonna go to 10' indoor hoop and try to dunk some small balls.
Title: Re: ARowe's Journal
Post by: adarqui on October 31, 2010, 04:15:34 am
10-28-10

Did about 10 jumps... they sucked, something like 27 and 31.5. Ended with some sprints.


10-29-10

A few jumps outside... was getting up decent... hand over the rim but no more than that... went inside really quick to check on vertec... 28 and 33.5. Only did two jumps each so I probably could have gotten .5" higher on each.

Upper body- everything has been increasing a lot since I have been taking less rest time in between workouts.

    *Did a muscle up for the first time ever which has been a goal of mine for a few months.

Core

Gonna jump again tomorrow and/or Sunday... vert should be even higher in a day or two. Lookin for a couple of big jump sessions.


congats on the muscle up!!!

Thanks mangg. I'll try to get it on video tomorrow.

Gonna go to 10' indoor hoop and try to dunk some small balls.

kill it tomorrow mannnnnnnnnnnnnnnnnnnn@!$!@$!$!@$!@%@)!#_@^(%@#_^(@#)(%^)!#@
Title: Re: ARowe's Journal
Post by: ARowe on November 01, 2010, 08:45:56 pm
Fucking amazing day


http://www.youtube.com/watch?v=dd4G4mztz48
Title: Re: ARowe's Journal
Post by: adarqui on November 01, 2010, 09:29:47 pm
http://www.adarq.org/forum/pics-videos-links/arowe-milestone-achievement/msg20006/#msg20006
Title: Re: ARowe's Journal
Post by: LBSS on November 01, 2010, 10:40:41 pm
 :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
Title: Re: ARowe's Journal
Post by: Guga on November 01, 2010, 10:58:44 pm
 :headbang: :headbang: :headbang: :highfive: :highfive: :highfive:

get some chicks to throw you the alley, I bet you'll jump higher. Btw, I got the M&H november issue, whos the chick from your gym?
Title: Re: ARowe's Journal
Post by: zgin on November 01, 2010, 11:32:41 pm
congrats arowe! you FINALLY creamed! 
Title: Re: ARowe's Journal
Post by: adarqui on November 01, 2010, 11:37:45 pm
if you don't notice the basketball is behind his head, he looks like some kind of alien being falling from the sky onto the ground, landing in spiderman pose.

(http://i55.tinypic.com/dzc6yt.png)
Title: Re: ARowe's Journal
Post by: ARowe on November 02, 2010, 12:25:44 am
:highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
:highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive: :highfive:
:headbang: :headbang: :headbang: :highfive: :highfive: :highfive:

get some chicks to throw you the alley, I bet you'll jump higher. Btw, I got the M&H november issue, whos the chick from your gym?

haha yes! She won a contest, they have a few pages of her working out with some fitness woman.

congrats arowe! you FINALLY creamed! 

Yea thanks man. LOL  :D

if you don't notice the basketball is behind his head, he looks like some kind of alien being falling from the sky onto the ground, landing in spiderman pose.

(http://i55.tinypic.com/dzc6yt.png)

I look like I just shattered the urf when I landed.

Title: Re: ARowe's Journal
Post by: ARowe on November 03, 2010, 11:56:24 pm
Did upper body tonight. Jackt.

Most likely gonna try some more 10' dunks tomorrow... if they suck then I'll cut it short and try again Friday.

MUST THROW ONE DOWN TO MAKE THIS SHIT OFFICIAL.
Title: Re: ARowe's Journal
Post by: adarqui on November 04, 2010, 04:34:30 am
Did upper body tonight. Jackt.

Most likely gonna try some more 10' dunks tomorrow... if they suck then I'll cut it short and try again Friday.

MUST THROW ONE DOWN TO MAKE THIS SHIT OFFICIAL.

kill

that

SHIT.
Title: Re: ARowe's Journal
Post by: ARowe on November 04, 2010, 12:22:31 pm
Something weird I have noticed since my last jump session... my lower back has been popping a lot, it actually felt tight right after the session. I think my spine was compressed from all the landings. My lower back usually pops when I'm squatting a lot but I haven't squatted in a week or more so it has to be from the jumps.
Title: Re: ARowe's Journal
Post by: zgin on November 05, 2010, 05:53:00 pm
Hey arowe. how much has tennis effected your jumping sessions in the past? I wanna peak on Monday but i have tennis singles on sat for 1.5hrs and i want to get in a msem workout as well that day.
Title: Re: ARowe's Journal
Post by: ARowe on November 05, 2010, 10:18:47 pm
Hey arowe. how much has tennis effected your jumping sessions in the past? I wanna peak on Monday but i have tennis singles on sat for 1.5hrs and i want to get in a msem workout as well that day.

I guess it depends on how intense it is. For me, I never really play matches... I just rally for about an hour. That seems to be like a perfect warmup for me, actually most of my big pr's have come right after playing tennis.

There are plenty of times when I play tennis and do a session (lifting/jumping) in the same day, but the tennis is not really that taxing.

If the tennis is going to be pretty intense then I would try to do the MSEM session before it, or, play tennis, eat/rejuvenate, then do the session a few hours later.
Title: Re: ARowe's Journal
Post by: ssr7 on November 06, 2010, 12:01:51 am
The height at 1:09 was ridic!  :o
Title: Re: ARowe's Journal
Post by: ARowe on November 06, 2010, 05:11:01 pm
The height at 1:09 was ridic!  :o

hehe yea. Remember there's some distortion from cam angle though.
Title: Re: ARowe's Journal
Post by: ARowe on November 10, 2010, 03:22:46 am
11-9-10

Dynamic warmup
Sprint warmup- ankle couldn't handle force from sprints. Did a few dj's but decided against doing jump portion of session.

Squat warmup: 135x5 185x3 225x1 255x1

Squat: 280x2 - ankle bugged out on 2nd rep.

Upper body
              - having some problem with left upper arm, odd discomfort going down middle of outside of upper arm. Bothers me the most when doing flys. Had to cut a few exercises short because of it.

Core circuit x2

Too much time off from upper body, was making nice progress before.
*wtf is up with these injuries. Not being able to jump is KILLING ME.

Gonna get some DMSO tomorrow as recommended by lancests to help with ankle.
Title: Re: ARowe's Journal
Post by: ARowe on November 12, 2010, 01:54:57 pm
11-11-10

upper body + core

lost a little bit of teh strenf from taking a few extra days off. Need to stick to one day of rest in between each with two days of rest at the end of the cycle.

Ankle is still bothering me MAN WTF this is pissing me off so much. Have used dmso 4 times now, gonna use it 3 times a day.
Title: Re: ARowe's Journal
Post by: adarqui on November 13, 2010, 02:36:51 am
11-11-10

upper body + core

lost a little bit of teh strenf from taking a few extra days off. Need to stick to one day of rest in between each with two days of rest at the end of the cycle.

Ankle is still bothering me MAN WTF this is pissing me off so much. Have used dmso 4 times now, gonna use it 3 times a day.

heal the hell up wtf..

shiiiiiiiiiiiiiit.
Title: Re: ARowe's Journal
Post by: ARowe on November 14, 2010, 12:52:04 am
upper body + core

dies'd

feelsgoodman
Title: Re: ARowe's Journal
Post by: adarqui on November 14, 2010, 05:50:21 am
upper body + core

dies'd

feelsgoodman

please don't.. lol
Title: Re: ARowe's Journal
Post by: ARowe on November 17, 2010, 04:44:04 am
11-16-10

upper body + core

Ankle is feeling a lot better, should be 100% in no more than a week, most likely in a few days though.  ;D :headbang:
Title: Re: ARowe's Journal
Post by: ARowe on November 19, 2010, 04:12:37 am
11-18-10

Upper body + core

Ankle is feeling better, prob gonna test it out tomorrow or over the weekend.

Here's a vid of 2 muscle ups (first one is prob the best one I've done so far) and my first set of pullups (15lbs added).

http://www.youtube.com/watch?v=eV245vkkLMw


Title: Re: ARowe's Journal
Post by: adarqui on November 19, 2010, 04:33:51 am
very nice.. you gotta eventually do those lever ups, where they go from pullup and just lever straight up onto the top of the bar.

;)
Title: Re: ARowe's Journal
Post by: ARowe on November 19, 2010, 05:14:08 am
very nice.. you gotta eventually do those lever ups, where they go from pullup and just lever straight up onto the top of the bar.

;)

thanks

haha yea that would be sick.

Next for me is the human flag, gonna try it and see how far off I am.
Title: Re: ARowe's Journal
Post by: adarqui on November 19, 2010, 05:22:43 am
very nice.. you gotta eventually do those lever ups, where they go from pullup and just lever straight up onto the top of the bar.

;)

thanks

haha yea that would be sick.

Next for me is the human flag, gonna try it and see how far off I am.

damn, if you nail that i'll be "jelly".
Title: Re: ARowe's Journal
Post by: ARowe on November 25, 2010, 03:43:57 am
Bumped up the core exercises for human flag training.

Have been making some good progress on upper body.

Planning on testing ankle again Friday/Saturday/Sunday.
Title: Re: ARowe's Journal
Post by: ARowe on December 10, 2010, 12:57:59 am
Pussy workout:

4x6-8 leg extensions

4x6-8 leg curls

2 core exercises for 3 sets each.
Title: Re: ARowe's Journal
Post by: LBSS on December 10, 2010, 09:24:19 am
Pussy workout:

4x6-8 leg extensions

4x6-8 leg curls

2 core exercises for 3 sets each.

Pussy.

How's the flag coming?
Title: Re: ARowe's Journal
Post by: ARowe on December 11, 2010, 11:25:52 am
Pussy workout:

4x6-8 leg extensions

4x6-8 leg curls

2 core exercises for 3 sets each.

Pussy.


How's the flag coming?


That's pretty much all I can do right now with this high ankle sprain lol. I'm gonna start doing some light squats though.

I'm starting to get more aggressive with core training to help with the flag. I want to start doing negatives with the flag by having someone hold me up and slowly let me down, but unfortunately I am by myself most of the time. I think once I start doing negatives it will help a lot though.
Title: Re: ARowe's Journal
Post by: LBSS on December 11, 2010, 01:18:19 pm
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54 (http://beastskills.com/tutorials/tutorials/54)
Title: Re: ARowe's Journal
Post by: ARowe on December 11, 2010, 08:51:03 pm
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54 (http://beastskills.com/tutorials/tutorials/54)


Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?




12-11-10
First time back doing a squat session.

135x5 185x5 205x5 205x5 205x5 215x5

Ankle felt pretty good, very little to no discomfort when squatting, after session I could feel it a little bit but nothing bad at all.

Squats were kinda tough but I don't think I have lost a ton of strength but definitely a decent amount. I think a lot of it will come back very quickly with each session.

Also did some flag "attempts", they were much better than they have been. Got lower body up much higher, can't hold for any amount of time though. Did some core exercises afterwards.

Title: Re: ARowe's Journal
Post by: adarqui on December 12, 2010, 02:25:25 am
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54 (http://beastskills.com/tutorials/tutorials/54)


Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?




12-11-10
First time back doing a squat session.

135x5 185x5 205x5 205x5 205x5 215x5

Ankle felt pretty good, very little to no discomfort when squatting, after session I could feel it a little bit but nothing bad at all.

Squats were kinda tough but I don't think I have lost a ton of strength but definitely a decent amount. I think a lot of it will come back very quickly with each session.

nice.. ya man i knew you'd be able to push alot more weight than you thought you could, before discomfort set in..

if it feels a little weird tomorrow just ice it, but you're not letting it know it needs to REALLY get stronger, otherwise it'd feel shitty forever.. gotta slowly provide that stimulus for adaptation/strength.



Quote

Also did some flag "attempts", they were much better than they have been. Got lower body up much higher, can't hold for any amount of time though. Did some core exercises afterwards.



nice, those are pretty sick, i can't even do a daggerflag.

pc
Title: Re: ARowe's Journal
Post by: ARowe on December 12, 2010, 10:57:57 am
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54 (http://beastskills.com/tutorials/tutorials/54)


Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?




12-11-10
First time back doing a squat session.

135x5 185x5 205x5 205x5 205x5 215x5

Ankle felt pretty good, very little to no discomfort when squatting, after session I could feel it a little bit but nothing bad at all.

Squats were kinda tough but I don't think I have lost a ton of strength but definitely a decent amount. I think a lot of it will come back very quickly with each session.

nice.. ya man i knew you'd be able to push alot more weight than you thought you could, before discomfort set in..

if it feels a little weird tomorrow just ice it, but you're not letting it know it needs to REALLY get stronger, otherwise it'd feel shitty forever.. gotta slowly provide that stimulus for adaptation/strength.

I just got up a little bit ago and it feels fine, don't notice anything. I could have pushed more weight yesterday for sure but I wanted to make sure that very little discomfort I had wasn't going to make it worse the next day.

So now I will feel comfortable adding weight next time, will probably go with 225-235 4x5. I was thinking just two full days of rest since ankle feels fine and the weight wasn't really that tough.

Quote


nice, those are pretty sick, i can't even do a daggerflag.

pc

lol I'll get some footage of my attempts when they get better and are worth looking at.
Title: Re: ARowe's Journal
Post by: adarqui on December 12, 2010, 09:59:17 pm
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54 (http://beastskills.com/tutorials/tutorials/54)


Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?




12-11-10
First time back doing a squat session.

135x5 185x5 205x5 205x5 205x5 215x5

Ankle felt pretty good, very little to no discomfort when squatting, after session I could feel it a little bit but nothing bad at all.

Squats were kinda tough but I don't think I have lost a ton of strength but definitely a decent amount. I think a lot of it will come back very quickly with each session.

nice.. ya man i knew you'd be able to push alot more weight than you thought you could, before discomfort set in..

if it feels a little weird tomorrow just ice it, but you're not letting it know it needs to REALLY get stronger, otherwise it'd feel shitty forever.. gotta slowly provide that stimulus for adaptation/strength.

I just got up a little bit ago and it feels fine, don't notice anything. I could have pushed more weight yesterday for sure but I wanted to make sure that very little discomfort I had wasn't going to make it worse the next day.

So now I will feel comfortable adding weight next time, will probably go with 225-235 4x5. I was thinking just two full days of rest since ankle feels fine and the weight wasn't really that tough.

Quote


nice, those are pretty sick, i can't even do a daggerflag.

pc

lol I'll get some footage of my attempts when they get better and are worth looking at.

ya 2-3 days full rest for sure.

very nice that it didn't freak out at all, good sign!
Title: Re: ARowe's Journal
Post by: LBSS on December 12, 2010, 11:37:02 pm
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54 (http://beastskills.com/tutorials/tutorials/54)


Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?

Yeah he's a trainer at my gym.
Title: Re: ARowe's Journal
Post by: ARowe on December 17, 2010, 12:08:28 am
12-16-10

Played tennis for the first time in two months earlier in the day, very light.

Light skipping and light pogo hops - little stress on injury

Squat: 135x5 185x3 225x5 235x5 245x5 245x5

      -Last two sets were pretty tough. I think my max squat is around 300 right now... somewhere around 2xbw so I really haven't lost that much. I was at about 2.15xbw.

      - Very little discomfort during squats.



After skipping/pogos/squatting my ankle was a little aggravated but not bad (I could notice the injury but it wasn't painful) which I think is good. I hope this will speed things up. Icing it right now as I'm typing this.

Also did some core exercises and flag attempts.

Title: Re: ARowe's Journal
Post by: ARowe on December 21, 2010, 12:44:34 am
Forgot to log a few days ago... 12-18-10

Ankle rehab during upper body session:

Resistance band around forefoot, 2 sets of each- in/out/up/down.

Light sprint down long hallway (~20-25yards), ~20 light pogos, light skipping back down hallway - 3 sets of this

2 sets of one legged calf raises on stairs.

Ankle flared up a little from this session, iced afterwards and the next day.

---------------------------------------------------------------------------------------------------------------------------------------------------------------


12-20-10

Ankle rehab:

Resistance band- 3x20 each - in/out/up/down

3x15 one legged calf raises on stairs. 2x15 with foot turned to the inside ~30 degrees.

Stretched by pulling forefoot back towards body and to the inside a bit.

Epsom salt with warm water, stretched again afterwards.

Title: Re: ARowe's Journal
Post by: adarqui on December 21, 2010, 06:35:22 am
Forgot to log a few days ago... 12-18-10

Ankle rehab during upper body session:

Resistance band around forefoot, 2 sets of each- in/out/up/down.

Light sprint down long hallway (~20-25yards), ~20 light pogos, light skipping back down hallway - 3 sets of this

2 sets of one legged calf raises on stairs.

Ankle flared up a little from this session, iced afterwards and the next day.

be careful with the ONE LEGGED calf raise, i'd just go two for now, or at least rotate single and double.






Quote
---------------------------------------------------------------------------------------------------------------------------------------------------------------


12-20-10

Ankle rehab:

Resistance band- 3x20 each - in/out/up/down

3x15 one legged calf raises on stairs. 2x15 with foot turned to the inside ~30 degrees.

Stretched by pulling forefoot back towards body and to the inside a bit.

Epsom salt with warm water, stretched again afterwards.



how'd it feel after 12/20 ?

pc
Title: Re: ARowe's Journal
Post by: ARowe on December 22, 2010, 05:54:23 am
adarq: felt good after that session, didn't feel anything next day.

12-21-10

warmed up ankle

squat: 135x5 185x3 225x1 250x5 250x5 255x5 260x5 (video)

http://www.youtube.com/watch?v=ktCF2Jcldew


barely noticed ankle on a few reps on squat, even less than last two squat sessions



a few sets with resistance band moving ankle up/down/left/right



human flag attempts 3x5- these have gotten way better, will prob put up a vid of attempts next week



core


------------------------------------------------------------------------------------------------------------------------------------------------------------------


upper body is something like this right now:

Day 1: chest/triceps

db flat bench 3x6-10
db incline bench 3x6-10 or reverse grip flat bench
weighted dips 3x8-10
db flat flys 3x8-10
tricep isolation 3x8-10, superset sometimes
rotator cuff prehab 1x15

Day 2: back/biceps

weighted pullups or bw 3 sets to failure (at least 5 reps each set if weighted)
bent over rows barbell 3x6-10
seated cable row close grip 3x8-10
rear delts lying on flat bench with db's 3x8-10 superset with face pulls 3x8-10
external rotation 3x10
bicep isolation 3x8-10, superset sometimes

Day 3: rest

Day 4: chest (had to add in another day-weakest part)

6 sets of cable crossovers 2 sets low, high, middle settings- 8-10 reps
4x10-12 db flat bench

Day 5: shoulders

overhead press 4x6-8
rear delts on incline bench (sitting in bench backwards) with db's 3x8-10
db lateral raises 3x8-10
db front raises 3x8-10
rotator cuff prehab 3x10-12

Day 6: rest

Day 7: rest

core is on various days




Title: Re: ARowe's Journal
Post by: adarqui on December 22, 2010, 06:01:51 am
adarq: felt good after that session, didn't feel anything next day.

12-21-10

warmed up ankle

squat: 135x5 185x3 225x1 250x5 250x5 255x5 260x5 (video)

http://www.youtube.com/watch?v=ktCF2Jcldew


squats look real good, too bad you kingfish'd rep 4 and 5!!
;d
 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:



Quote
barely noticed ankle on a few reps on squat, even less than last two squat sessions



a few sets with resistance band moving ankle up/down/left/right



human flag attempts 3x5- these have gotten way better, will prob put up a vid of attempts next week



core


------------------------------------------------------------------------------------------------------------------------------------------------------------------


upper body is something like this right now:

Day 1: chest/triceps

db flat bench 3x6-10
db incline bench 3x6-10
db flat flys 3x8-10
db incline flys 3x8-10
weighted dips 3x8-10
tricep isolation 3x8-10, superset sometimes
rotator cuff prehab 1x15

put dips before db flat flys




Quote

Day 2: back/biceps

weighted pullups or bw 3 sets to failure (at least 5 reps each set if weighted)
bent over rows barbell 3x6-10
seated cable row close grip 3x8-10
rear delts lying on flat bench with db's 3x8-10 superset with face pulls 3x8-10
external rotation 3x10
bicep isolation 3x8-10, superset sometimes

Day 3: rest

Day 4: chest (had to add in another day-weakest part)

6 sets of cable crossovers 2 sets low, high, middle settings- 8-10 reps
4x8-10 Hammer machine chest press

Day 5: shoulders

overhead press 4x6-8
rear delts on incline bench (sitting in bench backwards) with db's 3x8-10
db lateral raises 3x8-10
db front raises 3x8-10
rotator cuff prehab 3x10-12

Day 6: rest

Day 7: rest

core is on various days





Title: Re: ARowe's Journal
Post by: ARowe on December 24, 2010, 09:42:26 pm
adarq: thanks, I put dips after incline press, ended up doing reverse grip flat bench instead, supposed to get a lot of upper chest involvement in that.

12-23-10

Did some ankle rehab during upper body workout. Made some nice pr's in upper body workout (day 1).

Light sprints to warmup.

A few sprints starting in 3-point stance- start doesn't bother it at all anymore, can push off hard- no problems. Don't feel ankle until I'm a few yards in to sprint, maybe around 6th step but first few steps are fine.

Light pogo hops

A few light one step jumps

Skipping- pushing off with left foot is fine but sometimes I notice it when landing on left foot.

Did a lot of stretching in between and after, mostly standing on edge of stair calf stretch.

Ice bucket afterwards.




Ankle is a little inflamed today, icing some more.

Title: Re: ARowe's Journal
Post by: LanceSTS on December 25, 2010, 01:11:02 am
  I would move the incline flys from your first chest day to the second chest day.  Also doing dumbell flat bench press on the second day instead of hammer strength press might give you better results.  So 2nd chest day (same set/rep scheme) would be d-bell flat bench press and incline flys.  Chest day 1 would be the same minus the incline flys.  That will allow you more quality volume without over doing the same movement pattern in the same workout.  Looks good tho, give those suggestions a shot if you like, sorry it took me so long bro, been running in circles trying to get everything ready for the holidays!@!
Title: Re: ARowe's Journal
Post by: ARowe on December 25, 2010, 01:25:33 am
 I would move the incline flys from your first chest day to the second chest day.  Also doing dumbell flat bench press on the second day instead of hammer strength press might give you better results.  So 2nd chest day (same set/rep scheme) would be d-bell flat bench press and incline flys.  Chest day 1 would be the same minus the incline flys.  That will allow you more quality volume without over doing the same movement pattern in the same workout.  Looks good tho, give those suggestions a shot if you like, sorry it took me so long bro, been running in circles trying to get everything ready for the holidays!@!

Thanks, yea I'll switch what you said. On the 2nd chest day I did hammer press just to do something different. But maybe I'll do db flat bench again and just do higher reps (like 10-12) and try to keep db flat bench on day 1 to 6-8. Should I still hit up cable cross overs on the second chest day or just do db press and incline flys?

Thanks man.



Happy Holidays to anyone reading my journal!
Title: Re: ARowe's Journal
Post by: LanceSTS on December 25, 2010, 02:01:23 am
 Yea, you could play with the set/rep scheme and do them both or do incline and dip on day one (dip would be horizontal chest press, incline d-bell would be more vertical chest press) then do dbell flat and incline fly on day 2, so you have both days not training too many movements in the same range.  And yea, you can still do cable crosses on that day, I like them alot better than flys anyway, the continuous tension + more joint friendly angles are nice with the cables.
Title: Re: ARowe's Journal
Post by: ARowe on January 01, 2011, 04:46:54 am
12-27-10

squat warmup: 135x5 185x3 225x1

squat: 255x5 260x5 260x5 265x5
Title: Re: ARowe's Journal
Post by: adarqui on January 01, 2011, 06:54:08 pm
12-27-10

squat warmup: 135x5 185x3 225x1

squat: 255x5 260x5 260x5 265x5

nice, u at teh dorm yet? u gonna like working out at that big facility they got i bet

hot chix = squat pr's
Title: Re: ARowe's Journal
Post by: ARowe on January 02, 2011, 12:55:31 am
12-27-10

squat warmup: 135x5 185x3 225x1

squat: 255x5 260x5 260x5 265x5

nice, u at teh dorm yet? u gonna like working out at that big facility they got i bet


I move in today (Sunday). Yea, they've got a few different facilities, I think there's a smaller one like right next to my building too.

Quote
hot chix = squat pr's

 :ibsquatting: :wowthatwasnutswtf:



1-1-11

Really long workout, squats then upper body.

squat warmup: 135x5 185x3 225x1

squat: 260x5- this felt pretty good, had 7-8 in me. 265x5 265x5 265x5- barely
Title: Re: ARowe's Journal
Post by: adarqui on January 02, 2011, 06:48:15 am
12-27-10

squat warmup: 135x5 185x3 225x1

squat: 255x5 260x5 260x5 265x5

nice, u at teh dorm yet? u gonna like working out at that big facility they got i bet


I move in today (Sunday). Yea, they've got a few different facilities, I think there's a smaller one like right next to my building too.

siiiiiick!!


Quote
Quote
hot chix = squat pr's

 :ibsquatting: :wowthatwasnutswtf:



1-1-11

Really long workout, squats then upper body.

squat warmup: 135x5 185x3 225x1

squat: 260x5- this felt pretty good, had 7-8 in me. 265x5 265x5 265x5- barely


siiiiiiiiiiiiiiiiiiick x 2
Title: Re: ARowe's Journal
Post by: ARowe on January 03, 2011, 08:49:50 pm
First time working out on campus. Damn it was packed. Gonna go to the bigger gym next time.

Saw a bunch of people doing weird/retarded shit too. lulz.

I walked around campus sooooo much today. Left leg, top of calf feels like it's about to cramp.
Title: Re: ARowe's Journal
Post by: ARowe on January 10, 2011, 04:59:08 pm
1-8-11

Did some short sprints, svj's, and rvj's. Ready to start training vert again.  :headbang: :ibjumping: :headbang: :ibjumping: :headbang: :ibjumping: :headbang: :ibjumping:

Squatting sucked, was planning on doing 3x8 with 245 but only got 5 on first set rofl so I did one single with 275 then stopped.


Somebody give me a dunking deadline.

Before I got injured I was pretty much there.

Squat max before: ~325..............Squat max now: ~315

Vert before: 30.5"svj and 37.5"rvj...............Vert now:???????- I'll update this after I test it (don't have access to vertec though)

Weight is pretty much the same, might be 2 or 3 pounds heavier but I have added a lot more upper body strength and I'm leaner than ever.


So squat strength is pretty much the same (haven't been doing lunges though), upper body strength is higher, haven't really done any jumping or plyos so I think it will just be a matter of how long it takes for the reactive strength and jumping efficiency to come back which I'm assuming will be pretty quick.
Title: Re: ARowe's Journal
Post by: LBSS on January 10, 2011, 05:41:51 pm
what was up with your squats?
Title: Re: ARowe's Journal
Post by: ARowe on January 10, 2011, 06:08:11 pm
what was up with your squats?

Not really sure, every once in a while I'll have a bad day where the weight feels heavier than usual. Usually I just end the session early and try again within the next day or two.

My last squat session was a week before that and I was using 260 and 265 for sets of 5. Could have been I didn't eat enough the day before and day of. I also just moved into my dorm last week and I've been walking around a ton so legs could have been drained a little from that.
Title: Re: ARowe's Journal
Post by: ARowe on January 11, 2011, 10:59:33 am
1-10-11

First vert session back!

3 or 4 short sprints

svj's and rvj's

         -could still grab rim, 2.5-3" over rim max. Rvj was about 33" and svj was probably around 27-28".

squat: 135x5 185x3 225x1 255x5 255x5 245x7

         -new gym/new squat rack so I played it safe. Also, I think the jumping beforehand is taking a little bit out of the squat since I have been used to squatting fresh for the past month or so. Need to start eating more so I can bump my lifts up a little bit, want squat to go up a little.

Reverse barbell lunge, first time doing this: 95x5e (lawl) 115x5e 135x5e 145x5e 155x5e

core
Title: Re: ARowe's Journal
Post by: ARowe on January 14, 2011, 01:39:24 am
1-13-11

2 short sprints and some verts. About 10'2 max on rvj.

squat: 135x3 185x2 225x1 245x8 245x8 235x8

reverse lunge: 155x5e 155x5e 160x5e

After first set of squats my quads already were starting to feel sore. wtffff
Title: Re: ARowe's Journal
Post by: LBSS on January 14, 2011, 10:24:01 am
Confused. You dunked on 10' with a 7'5.5 reach and 36" RVJ? Does not compute, my reach is .5" higher and I was figuring I'd need 38" to dunk.
Title: Re: ARowe's Journal
Post by: ARowe on January 14, 2011, 10:43:39 am
Confused. You dunked on 10' with a 7'5.5 reach and 36" RVJ? Does not compute, my reach is .5" higher and I was figuring I'd need 38" to dunk.

No I think I actually made that sig right before I had those dunk attempts on 10'. The 36 was an estimate based on my dunks on 9'8. Hand is 7" long, felt like I was ~2.5" down wrist on 9'8 dunk attempts (miss those days). You can check out my dunk attempts on 10' video, kind of a weird angle so I don't really know what to claim... full hand (7") over rim would be 37.5".
Title: Re: ARowe's Journal
Post by: LoopieMclooperson on January 15, 2011, 05:13:29 pm
I thought the same as LBSS.
you were getting up on the 10' vid tho. 37.5 seems more like it.
Hope to see more vids when you are back 100%! :ibjumping:
Title: Re: ARowe's Journal
Post by: ARowe on January 15, 2011, 05:21:15 pm
I thought the same as LBSS.
you were getting up on the 10' vid tho. 37.5 seems more like it.
Hope to see more vids when you are back 100%! :ibjumping:


Thanks man I really appreciate the comment. I never know what to claim from that video because of that funky angle. On one of the jumps it looks like my wrist is 2-3" over the rim so with the distortion I figure I was at least wrist at the rim (full hand 7" over).

Yea man hopefully I'm gonna get back there pretty soon and then finally start dunking on 10'. I will have a crazy vid for my first dunk on 10'.
Title: Re: ARowe's Journal
Post by: ARowe on January 18, 2011, 01:31:22 am
1-17-11

Some short sprints and vert. Rvj max ~2" over rim.

squat warmup: 135x4 185x2 225x1

squat: 255x3x5

reverse lunge: 155x5e 165x5e 175x5e
Title: Re: ARowe's Journal
Post by: ARowe on January 26, 2011, 01:05:56 am
1-25-11

Couple short sprints and rvj's. Rvj = 10'1 (lawl)
-Ankle did not bother me as much as the last few sessions.

squat warmup: 135x5 185x3 225x1

squat: 245x8 245x8 250x8 - u mirin son?
-strenf definitely went up a bit. Reps were much quicker, smoother, had good bounce out of the hole, lower back not an issue.

reverse lunge: 155x5e 155x6e 165x6e

did some calf raises on smith machine for ankle rehab: concentric both feet, eccentric on left foot. 4x15+
Title: Re: ARowe's Journal
Post by: adarqui on January 26, 2011, 06:38:39 am
1-25-11

Couple short sprints and rvj's. Rvj = 10'1 (lawl)
-Ankle did not bother me as much as the last few sessions.

nice about ankle, but, your best jump session is still the one you had a few weeks back basically without having jumped in so long??




Quote
squat warmup: 135x5 185x3 225x1

squat: 245x8 245x8 250x8 - u mirin son?
-strenf definitely went up a bit. Reps were much quicker, smoother, had good bounce out of the hole, lower back not an issue.

reverse lunge: 155x5e 155x6e 165x6e

did some calf raises on smith machine for ankle rehab: concentric both feet, eccentric on left foot. 4x15+

nice stuff on the lifts, word squat is poppin back up.

305 x 10 or gtfo.
Title: Re: ARowe's Journal
Post by: ARowe on January 26, 2011, 11:24:25 am
1-25-11

Couple short sprints and rvj's. Rvj = 10'1 (lawl)
-Ankle did not bother me as much as the last few sessions.

nice about ankle, but,




Quote
squat warmup: 135x5 185x3 225x1

squat: 245x8 245x8 250x8 - u mirin son?
-strenf definitely went up a bit. Reps were much quicker, smoother, had good bounce out of the hole, lower back not an issue.

reverse lunge: 155x5e 155x6e 165x6e

did some calf raises on smith machine for ankle rehab: concentric both feet, eccentric on left foot. 4x15+

nice stuff on the lifts, word squat is poppin back up.





Yea, I keep the sessions pretty short though, the more sprints and jumps I do the worse it's gonna get. But yesterday it did not get as bad as it had been.

Quote
your best jump session is still the one you had a few weeks back basically without having jumped in so long??

Yea, funny, right? I thought yesterday would be the best one since I hadn't squatted in a week, but it was one of the worst? lolwut.

I'm not really that worried though, I know once I add in pogos, mr tucks, dj's, and msem vert will shoot up. This is nothing new.

Quote
305 x 10 or gtfo.

yea the squats felt really good. Disregarding the ankle for right now, could you give me a squat # to shoot for before I move in to the next phase to start peaking vert? Like once I hit ###x5 or ###x8 then I can end that phase and add in the dj's and other explosive stuff to start reaping gains. I think it would help push me and make give my sessions more of a purpose if I have a number to shoot for.

305x10=407 max, that ain't it. I was thinking something more like 300x5 or 275x8 which would be around a 340 max, a little bit higher than it was before, if I gain a few lbs and weigh 160, it will be close to 2.15xbw. Gonna get back on dat dere creatine.

Edit: Just bought some creatine (Met-Rx monohydrate), I be on dat bulk son.
Title: Re: ARowe's Journal
Post by: adarqui on January 27, 2011, 09:52:35 pm
definitely 305 x 5 before moving on to next phase.. get that shit.. that'll be about 20lb higher than when you hit 37+".

!!!!!!
Title: Re: ARowe's Journal
Post by: Raptor on January 28, 2011, 12:40:58 pm
who cares about dunking? just get laid.

I'm starting to like this Craptor
Title: Re: ARowe's Journal
Post by: ARowe on January 29, 2011, 02:41:54 pm
1-28-11

sick workout

Didn't jump or sprint so I added in an extra set of squats.

squat warmup: 135x5 185x3 225x1

squat: 260x5 265x5 265x6 265x6 - u mirin?

reverse lunge: 165x5e - I go to get a drink, come back and two guys took my rack and are doing squat/calf raise supersets with 135, high squats of course. LAWL. Thought about awaring them but another one opened up within 2 mins.
 
                      165x5e 165x8e

smith machine calf raises with single leg (left) eccentric. Assuming bar is 15lbs- 135x4x15



-squat felt really good again. I think I hit the safety bar at least once during every set. Deep as fuuuark. At one point I looked around and 3 out of the 5 squat racks were being curled in. Mind = disintegrated.

-started creatine a few days ago.



Title: Re: ARowe's Journal
Post by: adarqui on January 30, 2011, 05:26:32 am
1-28-11

sick workout

Didn't jump or sprint so I added in an extra set of squats.

squat warmup: 135x5 185x3 225x1

squat: 260x5 265x5 265x6 265x6 - u mirin?

reverse lunge: 165x5e - I go to get a drink, come back and two guys took my rack and are doing squat/calf raise supersets with 135, high squats of course. LAWL. Thought about awaring them but another one opened up within 2 mins.
 
                      165x5e 165x8e

smith machine calf raises with single leg (left) eccentric. Assuming bar is 15lbs- 135x4x15



Quote
-squat felt really good again. I think I hit the safety bar at least once during every set. Deep as fuuuark. At one point I looked around and 3 out of the 5 squat racks were being curled in. Mind = disintegrated.

doing glute bridges, lol'd at this, ruined my set.



Quote
-started creatine a few days ago.
Title: Re: ARowe's Journal
Post by: ARowe on February 03, 2011, 03:10:15 am
2-2-11

This workout is dedicated to adarq. Srs. After I heard about that gang shit I was all amp'd up for my workout and told myself I was gonna kill it for adarq.

Did some rvj's and a couple of short sprints. Ankle felt very good, barely noticed it (going to dr tmo btw and hopefully getting mri just so I can figure out for sure wtf is wrong with it). After a few rvj's they started to feel more explosive, had more pop. Still only got about 1.5" over rim.

squat warmup: 135x5 185x2 225x1

squat: 250x8 - piston rep'd easy wtf 255x8 260x9 - boom.

reverse lunge - 165x5e 170x5e 170x5e

calf raise on smith machine 3x15 - both legs concentric, left leg eccentric. Think this might be helping ankle.
Title: Re: ARowe's Journal
Post by: BMully on February 03, 2011, 03:12:48 am
who cares about dunking? just get laid.

I'm starting to like this Craptor

never has there been more truer words ever spoken. what happened to the post!?!
Title: Re: ARowe's Journal
Post by: ARowe on February 03, 2011, 03:19:17 am
who cares about dunking? just get laid.

I'm starting to like this Craptor

never has there been more truer words ever spoken. what happened to the post!?!

Craptor got banned. Craptor = squidward from tvs.
Title: Re: ARowe's Journal
Post by: Raptor on February 03, 2011, 04:55:22 am
who cares about dunking? just get laid.

I'm starting to like this Craptor

never has there been more truer words ever spoken. what happened to the post!?!

Craptor got banned. Craptor = squidward from tvs.

Hahahahaha you know what? I was coming home from work some day and I was actually thinking about squidward... like, hey, what is that guy doing? I think he felt obliged to answer. Our souls are connected in such a spiritual way... OK, maybe not.
Title: Re: ARowe's Journal
Post by: ARowe on February 03, 2011, 10:46:21 am
who cares about dunking? just get laid.

I'm starting to like this Craptor

never has there been more truer words ever spoken. what happened to the post!?!

Craptor got banned. Craptor = squidward from tvs.

Hahahahaha you know what? I was coming home from work some day and I was actually thinking about squidward... like, hey, what is that guy doing? I think he felt obliged to answer. Our souls are connected in such a spiritual way... OK, maybe not.

Scary. He added me on facebook a while ago. I deleted him the day before he signed up on here because he wrote some retarded shit on my wall.
Title: Re: ARowe's Journal
Post by: Raptor on February 03, 2011, 11:08:37 am
So you let him in your house?! Well dang! :o
Title: Re: ARowe's Journal
Post by: ARowe on February 03, 2011, 12:21:36 pm
So you let him in your house?! Well dang! :o



Hahahahaa no. Never.
Title: Re: ARowe's Journal
Post by: ARowe on February 07, 2011, 07:18:31 am
ARowe Physique Pics

(http://img217.imageshack.us/img217/1681/still6s.jpg)

(http://img155.imageshack.us/img155/1306/still9.jpg)

(http://img708.imageshack.us/img708/4035/still1q.jpg)

(http://img20.imageshack.us/img20/766/still5q.jpg)



I'm aware my chest looks like complete shit... I'm working on it.

Trying to bring upper body up to speed with lower body.

Should be cool when I put up some progress pics later on.

inb4 do you even lift upper body?



Title: Re: ARowe's Journal
Post by: adarqui on February 08, 2011, 06:49:21 am
HOLY FU*K*N SHIT THERE'S A HONEY BADGER IN YOUR THIGH WTF.... lookin swole kid..


PS: your stare is wanted 4 murder
Title: Re: ARowe's Journal
Post by: Clarence on February 08, 2011, 07:54:48 am
HOLY FU*K*N SHIT THERE'S A HONEY BADGER IN YOUR THIGH WTF


+1!!!
Title: Re: ARowe's Journal
Post by: ARowe on February 08, 2011, 08:57:12 am
HOLY FU*K*N SHIT THERE'S A HONEY BADGER IN YOUR THIGH WTF.... lookin swole kid..


thanks brah
rep'n quad nation


Quote
PS: your stare is wanted 4 murder[/b][/size]

finna murder the ground with my force output, and some rims.



Title: Re: ARowe's Journal
Post by: ARowe on February 09, 2011, 03:21:22 am
2-8-11

squat warmup: 135x5 185x3 235x1

squat: 270x5 275x5 275x5 275x5

reverse lunge: 170x5e 175x5e 175x5e

didn't have enough time for calf raises, will do them tomorrow during upper body.

Workout went pretty good considering the past 2-3 have been horrible eat/sleep wise, not eating very much and sleep backwards. The weight wasn't as fast/easy as I wanted it to be, but it was still progress from the last session.
Title: Re: ARowe's Journal
Post by: cowed77 on February 09, 2011, 12:38:28 pm
Who needs a chest when u hv those wheels! Damn!
Title: Re: ARowe's Journal
Post by: ARowe on February 09, 2011, 03:11:50 pm
Who needs a chest when u hv those wheels! Damn!


haha thanks bro.

I've got to look good for teh ladiez when I'm dunkin with my shirt off though lol  8)

In the past few months I've gotten really into upper body training. Vert/athletic performance/squatting still comes first but I want to be sculpted like a god also.

Something like this....

(http://bodyspace.bodybuilding.com/img/user_images/growable/2009/05/24/19729372/gallerypic/3740161e.jpg)
Title: Re: ARowe's Journal
Post by: Raptor on February 09, 2011, 04:47:12 pm
Well, you're going to need a lot of money for so many roids.
Title: Re: ARowe's Journal
Post by: cowed77 on February 09, 2011, 05:01:39 pm
Who's tt dude!
Title: Re: ARowe's Journal
Post by: ARowe on February 10, 2011, 02:27:52 pm
I'm not gonna roid. Just saying I want more of a sprinter/olympic lifter type physique, lower body bigger than upper but upper still jackt, and being fast and explosive as shit, not slow as fuck like a bodybuilder.


Guy in the pic is Michael Ray Garvin. All-American sprinter and wide receiver at Florida State. Nearly qualified for the Olympics, drafted by the Arizona Cardinals.
Title: Re: ARowe's Journal
Post by: Raptor on February 10, 2011, 04:04:02 pm
Well yeah, and he looks all natural. Just lucky genetics :ninja:
















































(http://www.pure-dedication.com/forum/Smileys/blah/rolleyes.gif)
Title: Re: ARowe's Journal
Post by: adarqui on February 11, 2011, 02:25:54 am
HOLY FU*K*N SHIT THERE'S A HONEY BADGER IN YOUR THIGH WTF.... lookin swole kid..


thanks brah
rep'n quad nation


Quote
PS: your stare is wanted 4 murder[/b][/size]

finna murder the ground with my force output, and some rims.





hahah @ replies.





(http://bodyspace.bodybuilding.com/img/user_images/growable/2009/05/24/19729372/gallerypic/3740161e.jpg)

yup, he has some impressive pics.. dude is shredded/jacked.





fsu is such a party school....

(http://mtimages.cstv.com/extrainnings/fsuCowgirls.jpg)
Title: Re: ARowe's Journal
Post by: ARowe on February 11, 2011, 11:46:43 am
Well yeah, and he looks all natural. Just lucky genetics :ninja:
















































(http://www.pure-dedication.com/forum/Smileys/blah/rolleyes.gif)


From what I've read about him, I really doubt he's on roids.
Title: Re: ARowe's Journal
Post by: DamienZ on February 11, 2011, 12:21:55 pm
just because raptor fails hard he tries to make everyone else who is successful bad by saying they are on roids and/or the have superior genetics.

Raptor, really, this is so fucking stupid!
Title: Re: ARowe's Journal
Post by: Raptor on February 11, 2011, 01:13:00 pm
just because raptor fails hard he tries to make everyone else who is successful bad by saying they are on roids and/or the have superior genetics.

Raptor, really, this is so fucking stupid!

I'm genetically different baby! (quoting Brucie from GTA)

But no, you must be crazy to think that guy is natural. Even adarqui addmited he's probably on roids.
Title: Re: ARowe's Journal
Post by: ARowe on February 11, 2011, 02:23:40 pm
just because raptor fails hard he tries to make everyone else who is successful bad by saying they are on roids and/or the have superior genetics.

Raptor, really, this is so fucking stupid!

I'm genetically different baby! (quoting Brucie from GTA)

But no, you must be crazy to think that guy is natural. Even adarqui addmited he's probably on roids.


I know a guy who is nearly just as fast (10.7 100m in high school) and can jump higher than him (38"svj). I know this guy pretty well and he's natty. He's pretty jacked too. I don't think it's crazy to think that there is a guy out there that is a little bit more gifted than him and is also natural. Although I'm not oblivious to the fact that a lot of professional athletes are on PED's, probably a lot more than I'm aware of.
Title: Re: ARowe's Journal
Post by: Raptor on February 11, 2011, 04:05:34 pm
I'm not a hater (OK, I am) but I really, honestly think this guy is on roids.
Title: Re: ARowe's Journal
Post by: cowed77 on February 12, 2011, 03:50:56 am
Dun like the pessimism too.
I believe in putting in ur dues, and shooting for the moon.
If u miss, hey at least u'll get a handful of stars.
Title: Re: ARowe's Journal
Post by: ARowe on February 13, 2011, 04:29:02 am
2-12-10

Did a few sprints and jumps before lifting.

squat warmup: 135x5 185x3 225x1

squat: 260x8- had safety too high and I hit them on nearly every rep lolz 265x8 265x8- failed on 9, thought I had it

bulgarian split squat: 135x8e 145x8 145x8 - last two sets I only got 6 and 5 reps with right leg wtf

smith machine calf raise rehab

Decided to start doing bss instead of lunge because I have no room to barbell lunge and bss is safer if I get stuck





2nd set of squats 265x8 @ 160bw

http://www.youtube.com/watch?v=w_iher3th3o
Title: Re: ARowe's Journal
Post by: ARowe on February 16, 2011, 03:06:06 am
2-15-11

walked 3 laps around the indoor track

squat warmup: 135x5 185x3 235x1

squat: 275x5 280x5 285x5 285x5 - nice progress, 275 felt easy, definitely had 8-10 reps.

bss: did these in a 'max rack' because of freeweight safety issues (if I get pinned I'm fucked, safety is not adjustable and is too low), similar to smith but with horizontal movement. Assuming the bar weighs nothing: 90x5e 100x5e 110x5e

calf raise negatives ankle rehab

core
Title: Re: ARowe's Journal
Post by: adarqui on February 20, 2011, 01:10:18 am
2-15-11

walked 3 laps around the indoor track

squat warmup: 135x5 185x3 235x1

squat: 275x5 280x5 285x5 285x5 - nice progress, 275 felt easy, definitely had 8-10 reps.

bss: did these in a 'max rack' because of freeweight safety issues (if I get pinned I'm fucked, safety is not adjustable and is too low), similar to smith but with horizontal movement. Assuming the bar weighs nothing: 90x5e 100x5e 110x5e

calf raise negatives ankle rehab

core

285 @ 2 x 5 sickkkkk!!! getting back up there, very nice.
Title: Re: ARowe's Journal
Post by: cp3 on February 20, 2011, 01:39:43 am
mirin squats breh  8)
Title: Re: ARowe's Journal
Post by: adarqui on February 24, 2011, 06:28:57 pm
bump
Title: Re: ARowe's Journal
Post by: D4 on February 26, 2011, 05:59:59 pm
Hey man, looking at your signature/stats, assuming your still around the same since it says that was from October 2010, we are pretty similar.  I'm 5'9" wit shoes and 148 lbs.  36" RVJ but I can't dunk like you cuz I got short arms, my reach is only 7'0".  Seems like you squat a lot more than me though.  How has the correlation between increasing squat and your vert increases been?

Also, I think you had an ankle injury recently or something?  I had one 5 weeks ago from basketball, it's still not healed.  The swelling is like 90% gone, and I can do most things on it, but I still can't land on the injured ankle alone on a jump, run full speed, or twist my ankle around in weird angles.  I still find some heel upper heel/ inner ankle pain.  The frustrating part is that my ankle has been in this same condition for like 2.5 weeks now and doesn't seem to be improving much anymore.  All I do on it is do shooting drills, no games or anything.  You experience this from your injury? 

Got any advice on speeding up the recovery process?
Title: Re: ARowe's Journal
Post by: ARowe on February 27, 2011, 03:54:59 am
mirin squats breh  8)

thanks breh

bump

hi

Hey man, looking at your signature/stats, assuming your still around the same since it says that was from October 2010, we are pretty similar.  I'm 5'9" wit shoes and 148 lbs.  36" RVJ but I can't dunk like you cuz I got short arms, my reach is only 7'0".  Seems like you squat a lot more than me though.  How has the correlation between increasing squat and your vert increases been?

Also, I think you had an ankle injury recently or something?  I had one 5 weeks ago from basketball, it's still not healed.  The swelling is like 90% gone, and I can do most things on it, but I still can't land on the injured ankle alone on a jump, run full speed, or twist my ankle around in weird angles.  I still find some heel upper heel/ inner ankle pain.  The frustrating part is that my ankle has been in this same condition for like 2.5 weeks now and doesn't seem to be improving much anymore.  All I do on it is do shooting drills, no games or anything.  You experience this from your injury? 

Got any advice on speeding up the recovery process?


My vert is pretty low right now, I've added a few lbs to gain overall strength (about 165 right now), and I have pretty much only been squatting, no explosive exercises, and not much jumping. When I don't have any explosive exercises in my training my vert suffers A LOT. But once I add more weight to squat I will add in more explosive exercises (reactive squat, jump squat, depth jumps) and my vert will supercompensate and I will set pr's. To answer your question, a squat increase does yield a vert increase but not immediately, after I add in exercises that will help me display the strength quicker it will.

Yea I got a high ankle sprain just a few days after I posted those stats up. LAWL. It really threw my training off. I didn't squat or do anything for over a month. Then I started back into squatting, then eventually jumping/sprinting but at a low volume. Only within the past few weeks have I felt like I can do anything now without worrying about it. Lance recommended I start doing calf raise negatives, get on smith machine, do a double leg calf raise, then for the eccentric portion only lower on the injured leg. I added those in and I think they helped my ankle adapt to taking heavy force again.
Title: Re: ARowe's Journal
Post by: ARowe on March 02, 2011, 03:23:49 am
3-1-11

back to squatting

squat warmup: 135x5 185x3 235x1

squat: 280x5 285x5 285x5

max rack bss: 125x5e 135x5e 145x5e 165x5e
Title: Re: ARowe's Journal
Post by: ARowe on March 08, 2011, 03:39:58 am
3-7-11

squat warmup: 135x5 185x3 235x1

squat: 265x8 270x8 270x9 - missed 10th rep, if I would have rested for a few seconds I would have had it.

bss: 155x7e 145x8e 145x7e - gas'd, feeling light headed during these lol


did some chest afterwards
Title: Re: ARowe's Journal
Post by: ARowe on March 12, 2011, 02:03:44 am
3-11-11


squat warmup: 135x5 185x3 225x1 265x1

squat: 290x5 290x5 290x6

bss: 165x5e 175x5e 175x6e





bout to switch back into vert. I'm ready to dunk.
Title: Re: ARowe's Journal
Post by: adarqui on March 12, 2011, 05:55:55 am
it's time.
Title: Re: ARowe's Journal
Post by: Raptor on March 12, 2011, 06:12:41 am
What do you mean "switch", what did you do until now?
Title: Re: ARowe's Journal
Post by: ARowe on March 12, 2011, 12:30:53 pm
it's time.



The God has spoken, His word is law.



What do you mean "switch", what did you do until now?


I'm HEAVILY squat trained right now, my vert is probably very low. I have hardly been jumping at all too (lol). I'm probably gonna transition back in to the ARowe block, still try to increase squat but also peak vert.
Title: Re: ARowe's Journal
Post by: Raptor on March 12, 2011, 12:48:31 pm
Oh, that's great, I thought you were going to say "I trained for looks for a while"
Title: Re: ARowe's Journal
Post by: ARowe on March 12, 2011, 01:16:44 pm
Oh, that's great, I thought you were going to say "I trained for looks for a while"


lol


I have been focusing on upper body pretty hard but that's because I haven't really been jumping at all so I'm not as in to it. I can't be bothered to go jump when my vert is low, it's no fun and just depressing. But now since it's going to start going up I'll be really focused on vert again.
Title: Re: ARowe's Journal
Post by: Raptor on March 12, 2011, 02:41:23 pm
Why is going up now and before it wasn't?
Title: Re: ARowe's Journal
Post by: ARowe on March 12, 2011, 02:46:43 pm
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.
Title: Re: ARowe's Journal
Post by: Raptor on March 12, 2011, 03:37:55 pm
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?
Title: Re: ARowe's Journal
Post by: ARowe on March 12, 2011, 04:19:56 pm
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.
Title: Re: ARowe's Journal
Post by: Raptor on March 12, 2011, 04:25:18 pm
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.
Title: Re: ARowe's Journal
Post by: ARowe on March 12, 2011, 04:45:30 pm
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.
Title: Re: ARowe's Journal
Post by: Raptor on March 12, 2011, 04:55:29 pm
That sounds good. I mean, it looks like you have a LOT of room to grow in the reactive department.
Title: Re: ARowe's Journal
Post by: ARowe on April 07, 2011, 12:53:57 am
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


http://www.youtube.com/watch?v=R1cMBw-Coww




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
Title: Re: ARowe's Journal
Post by: LBSS on April 07, 2011, 09:58:10 am
squat looked pretty good. :strong:
Title: Re: ARowe's Journal
Post by: ARowe on April 07, 2011, 04:56:42 pm
squat looked pretty good. :strong:



thanks man
Title: Re: ARowe's Journal
Post by: ARowe on April 14, 2011, 04:44:10 pm
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.
Title: Re: ARowe's Journal
Post by: ARowe on April 19, 2011, 12:29:24 am
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
Title: Re: ARowe's Journal
Post by: ARowe on April 23, 2011, 01:08:05 am
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
Title: Re: ARowe's Journal
Post by: Sean0013 on April 23, 2011, 05:43:45 am
Those numbers on the bss are beast dude...you do them with a barbell yeah?
Title: Re: ARowe's Journal
Post by: ARowe on April 23, 2011, 02:24:56 pm
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.
Title: Re: ARowe's Journal
Post by: Flander on April 23, 2011, 06:26:00 pm
Beastin' all over the place in here. Great job mang.
Title: Re: ARowe's Journal
Post by: ARowe on May 17, 2011, 05:03:25 am
can't remember my last few workouts but 2 weeks ago I did 300x5 300x5 305x5 on squat which was somewhat of a milestone for me, 300+ on all working sets.


ARowe Block

session1

short sprints

18" dj's 4x8 : highest was ~26" - ankle didn't bother me - very good

squat warmup: 135x3 185x3 225x1 275x1

thought I was going to be drained from dj's but first set felt easy so I added weight

squat: 285x5 295x5 300x7 (vid)

http://www.youtube.com/watch?v=RzuWF6wkUwM



bss felt easy tonight, big pr's

bss: 180x5e 190x5e 210x5e

calf raises 135x5 155x3x5

core





ready to dunk this summer

Title: Re: ARowe's Journal
Post by: piR on May 18, 2011, 06:07:37 pm
It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace
Title: Re: ARowe's Journal
Post by: ARowe on May 18, 2011, 09:23:08 pm
It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace

Thanks rip, that vid was from back in october/november though. Got a high ankle sprain 4 days after that vid, wasn't able to do anything for a while. But I've built my squat up and am finally ready to start dong intense vert training again. I think I have the strength for 40+ now.
Title: Re: ARowe's Journal
Post by: piR on May 18, 2011, 10:34:58 pm
It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace

Thanks rip, that vid was from back in october/november though. Got a high ankle sprain 4 days after that vid, wasn't able to do anything for a while. But I've built my squat up and am finally ready to start dong intense vert training again. I think I have the strength for 40+ now.

Ahh, shitt that suckss..

You've built your strength up, but unless you have maintained your reactive ability, the strength won't help much, immediately. But with some time the gains will show, you'll need to be practicing jumping frequently, honing the technique, you'll also need to have plyos in your training; tuck jumps, pogos, etc. Strength alone won't get you to 40, but once you get your reactive ability to a high level, you'll be flying.

goodluck!!
Title: Re: ARowe's Journal
Post by: ARowe on May 19, 2011, 01:30:55 am
It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace

Thanks rip, that vid was from back in october/november though. Got a high ankle sprain 4 days after that vid, wasn't able to do anything for a while. But I've built my squat up and am finally ready to start dong intense vert training again. I think I have the strength for 40+ now.

Ahh, shitt that suckss..

You've built your strength up, but unless you have maintained your reactive ability, the strength won't help much, immediately. But with some time the gains will show, you'll need to be practicing jumping frequently, honing the technique, you'll also need to have plyos in your training; tuck jumps, pogos, etc. Strength alone won't get you to 40, but once you get your reactive ability to a high level, you'll be flying.

goodluck!!

After the injury I couldn't do any training at all for a few weeks, then I could squat, then I could do light jumping, just now can I do intense plyos/anything. So up until now I've worked on gaining my squat back and then some up to ~2.25xbw.

Yea my vert always sucks unless I'm doing tons of reactive and explosive work. Before I got injured I had been jumping my highest ever for literally only like 2 weeks... I got to enjoy it for two weeks then just got shit on. I had been doing the same stuff for a while then adarq made 'The ARowe Block' for me. I set pr's like crazy and my vert went up 4" in only a few weeks.

That's what I plan on doing now so hopefully it won't take long at all. My peak vert in that video was ~37.5" and my squat to bw ratio was about .15 lower than it is now so I'm hoping that extra strength will be enough for 40+.




The ARowe Block

RATIO = volume:strength/power:rvj peak session = 1:2:1

Session 1: Volume
- warmp
- sprint warmup
- sprints : 20's (~3-5x)
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


Session 2 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


Session 3 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 3 step
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch



session 4: rvj session & vert
- warmup really good, progress into max SVJ's, then into max RVJ's (or just max RVJ's if that's your goal)
Title: Re: ARowe's Journal
Post by: ARowe on May 20, 2011, 02:39:58 pm
5-20-11

session 1

short sprints

 :rant:

ok so I switched my schedule around and am starting to train vert in the morning because the bball courts are always open (at night it is hard to get a court). I ask if I can bring one of the plyo boxes out on the bball court, they said no, you can only use them inside the fitness area, there's nothing in there I can jump at. WTF. I was/am raging. osu is not conducive to my vert training. Thinking about writing a letter to whoever asking them to get a vertec or let me use plyo boxes in bball court because I'm trying to become an elite athlete.

So this facility is known as one of the top college rec sports facilities in the nation... I do my dj's in a hallway on a chair jumping at a light fixture.

 :rant:         MAD AS FUCK

~18" dj's 4x8

squat warmup: 135x4 185x2 225x1 275x1

squat: 285x5 285x5 300x5

bss: 195x3x5

Title: Re: ARowe's Journal
Post by: ARowe on June 11, 2011, 02:45:57 am
6-7-11

warmup

18" dj's 4x8

squat warmup

horrible squatting: 275x5 260x5 260x5









6-10-11

warmup

sprints

verts: very good jumping, best I've jumped in a loooong time. estimates.... vj: 27-28, two step: 29-30, rvj: 32.5-33.5

max effort tucks 4x12-18

pogos 4x5

rea squats: 45x3 45x3 115x3 115x3 120x3 125x3

squat warmup: 135x5 185x3 225x1

msem squat: (275x2 285x2)-same set     285x4

core






strength is down a bit from not squatting much lately and not getting in enough calories, back on track now tho, should come back very quickly with each workout (eating more too)




Have been really pumped to train vert lately. Just started summer so I'm back home with 24/7 access to gym with everything I need for vert training. My ankle is healed. Finally. Adarq's may mix really motivated me a lot too.
Title: Re: ARowe's Journal
Post by: ARowe on June 15, 2011, 12:26:20 am
6-14-11

session 3




warmup

sprints

vert - mainly 3 step and rvj, jumped a little higher than last time. Estimations: 3 step: 30", rvj 33-33.5"

ME tuck jumps: 4x12-18

ME pogos: 4x5

rea squat:  45x2x3    125x2x3    135x2x3

squat warmup: 135x4 185x2 225x1

msem squat: (265x1 275x5)- same set   (275x2 285x3 295x1)- same set


core





real boss workout, can't believe my vert hasn't dipped.
Title: Re: ARowe's Journal
Post by: ARowe on June 18, 2011, 12:44:43 pm
6-17-11

warmup

sprints

a few svj/rvj's     a little lower than earlier in the week but I only took a couple

18" dj's 4x8   - did two from 24" in 2nd set

squat warmup: 135x4 185x2 225x1

squat: 275x5 285x5 300x5 - strength coming back nice, still want it to go up a little bit more

core
Title: Re: ARowe's Journal
Post by: cowed77 on June 18, 2011, 12:48:50 pm
i now have another fren on facebook LOL!  :P
Title: Re: ARowe's Journal
Post by: ARowe on June 18, 2011, 01:06:27 pm
i now have another fren on facebook LOL!  :P



lmao I've had a few vert people add me lately!
Title: Re: ARowe's Journal
Post by: ARowe on August 04, 2011, 02:27:12 am
Haven't posted in a while but I've been training. Getting very close to dunking again. Back to dunking on 9'8 rim.
Title: Re: ARowe's Journal
Post by: ARowe on October 21, 2011, 01:49:38 pm
Vert has been high as ever lately. Have been doing a modified version of the ARowe block lately.

These are my latest 10' attempts. Look like 36-37". I think that floor deadens vert a little bit... it has absolutely no spring... I like jumping off of concrete a lot better. Next week I'm going to a college gym which should have a nice floor... hopefully I will get a bit higher.

Dunked off of dribble up on 9'8 rim (pr) last week, gonna try to get a two hander.

Also had a dj pr of 30/5" off of ~18"

http://www.youtube.com/watch?v=Zb34VEJghPI



Current routine is:

dynamic warmup
3x10yd sprints
a few svj/rvj's
1 or 2 sets of max tuck jumps (12-18 reps)
1 or 2 sets of pogos (5 reps)
4x5 24" dj's
squat warmup
msem squat 2x2-4
lunge 3x3

rest 4 full days then unleash vert




Hopefully I'll have a better vid up next week!
Title: Re: ARowe's Journal
Post by: Raptor on October 21, 2011, 01:57:20 pm
That looked pretty high. I liked the technique on the 2nd jump a bit more.
Title: Re: ARowe's Journal
Post by: ARowe on October 21, 2011, 02:18:28 pm
That looked pretty high. I liked the technique on the 2nd jump a bit more.

Thanks. You notice any difference in jump mechanics between those and ones from last year?
Title: Re: ARowe's Journal
Post by: Raptor on October 21, 2011, 04:22:52 pm
I was thinking about that, and I checked it again - I think you use a bit more speed and plant a bit more deep but I still maintain what I said back then - you could probably elongate the plant (plant with a longer "drop") and more to the side, like here: :ibjumping: and you might get higher.

If you can, it's worth trying I guess.
Title: Re: ARowe's Journal
Post by: ARowe on October 21, 2011, 05:25:17 pm
I was thinking about that, and I checked it again - I think you use a bit more speed and plant a bit more deep but I still maintain what I said back then - you could probably elongate the plant (plant with a longer "drop") and more to the side, like here: :ibjumping: and you might get higher.

If you can, it's worth trying I guess.



Next week I'll upload some footage with one step and 3 step vert... I think the shorter the runup the longer my strides are. I'll try to take a long plant step on rvj next session too.
Title: Re: ARowe's Journal
Post by: ARowe on October 24, 2011, 03:44:49 pm
10-22-11

dynamic warmup
10 yd sprints
a few svj/rvj

1x16 max tucks

2x5 pogos

4x5 24" dj's

squat warmup: 135x4 225x1 275x1

msem squat: 1x4x315   315x1 320x1 325x1 335x1 (pr)

lunges: 280x3e 280x3e 290x3e - all pr's


thinking I can get 355x1 on squat fresh which would be my goal of 2.25xbw


http://www.youtube.com/watch?v=tk-QKw8LWzc
Title: Re: ARowe's Journal
Post by: thewon888 on October 24, 2011, 03:50:43 pm
Awesome squat, 2.25xbw is no joke for a // squat. How do you like the balancing smith machine for lunges?
Title: Re: ARowe's Journal
Post by: ARowe on October 24, 2011, 04:00:44 pm
Awesome squat, 2.25xbw is no joke for a // squat. How do you like the balancing smith machine for lunges?

I would much rather do regular barbell lunges but I don't really have any room to do them safely. The jones machine is as close as I can get to regular barbell lunges and is pretty safe. It still hits my glutes and hamstrings pretty hard. I've added a lot of weight to it and have noticed my legs have gotten bigger.
Title: Re: ARowe's Journal
Post by: ARowe on December 20, 2011, 05:40:59 pm
350lb squat weighing ~160.


http://www.youtube.com/watch?v=kYsTgHTlV8E
Title: Re: ARowe's Journal
Post by: ARowe on November 18, 2013, 01:19:06 am
Getting that itch again, thought I would resurrect this thing.


I've been working on my imbalances and weak points, which were pretty bad. Improvements in those have really made a big difference and my mechanics feel much more efficient.

I haven't taken any official measurements but svj is ~30" and rvj ~35" based on my last jump session.



Workouts for now consist of :


-dynamic warmup focusing on increasing mobility

-weighted hyperextension warmup

-hang snatch 3 sets

-squat 3 sets

-step ups 3 sets


Doing a lot of foam rolling at home which has helped a tremendous amount.
Title: Re: ARowe's Journal
Post by: ian459 on November 18, 2013, 02:09:03 am
Hey man. What happened in the last year/year and a half? Did you work on vert at all?
Title: Re: ARowe's Journal
Post by: ARowe on November 18, 2013, 02:40:54 am
Hey man. What happened in the last year/year and a half? Did you work on vert at all?

I had a knee injury and then a shoulder injury that kept me out for a while. With the knee injury I kept doing upperbody but the shoulder injury was supposedly a nerve issue, neurologists think I have HNPP. Drs advised me not to squat as they said it could aggravate the nerve. It was weird, I couldn't raise my arm to the side or back at all. I didn't do any lifting for a while and was just doing physical therapy.

The shoulder injury happened a little over a year ago, I was training vert a little before then. In the past year there have only been a few sporadic jump sessions.


I have been back lifting for a while now but have only recently gotten back in to vert. I miss doing explosive lower body training, it brings out the freak in you :)
Title: Re: ARowe's Journal
Post by: vag on November 18, 2013, 05:48:08 am
Now that's a surprise, :welcome: back !!!  :highfive:
Title: Re: ARowe's Journal
Post by: adarqui on November 18, 2013, 10:01:29 pm
yo!!!!
Title: Re: ARowe's Journal
Post by: ARowe on November 19, 2013, 04:51:38 pm
Now that's a surprise, :welcome: back !!!  :highfive:

yo!!!!


 :)
Title: Re: ARowe's Journal
Post by: ARowe on November 23, 2013, 02:25:48 pm
Mobility warmup

Jumps were weak compared to last time.. no springs. Idk why.. I hate the inconsistency of jumping.

Did a few short sprints

Whenever I have a shitty jump session it motivates me to hit the weights harder. Can't have the entire training session suck.

3x12 hyper extension

hang snatch
85x5 85x5 95x5 - form felt more efficient

squat - worked up to 235x5

step up machine 2x6