Author Topic: ARowe's Journal  (Read 97526 times)

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adarqui

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Re: ARowe's Journal
« Reply #45 on: August 02, 2010, 05:27:50 am »
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<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

adarqui

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Re: ARowe's Journal
« Reply #46 on: August 05, 2010, 06:35:12 am »
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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..


ARowe

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Re: ARowe's Journal
« Reply #47 on: August 05, 2010, 03:38:27 pm »
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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!!!
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

adarqui

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Re: ARowe's Journal
« Reply #48 on: August 05, 2010, 03:48:03 pm »
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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.

ARowe

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Re: ARowe's Journal
« Reply #49 on: August 07, 2010, 03:59:49 am »
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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
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #50 on: August 09, 2010, 01:03:58 am »
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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.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #51 on: August 10, 2010, 01:59:41 am »
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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
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

adarqui

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Re: ARowe's Journal
« Reply #52 on: August 10, 2010, 03:17:35 am »
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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.

n00bEM

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Re: ARowe's Journal
« Reply #53 on: August 10, 2010, 05:09:23 am »
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MSEM? Honestly I keep reading it on the forums and have no idea what this stands for haha.
23 Years
6'0
91kg / 200lb
SVJ-27/28 inches
RVJ- 31 inches
SLVJ-34 inches

adarqui

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Re: ARowe's Journal
« Reply #54 on: August 10, 2010, 05:22:07 am »
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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

n00bEM

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Re: ARowe's Journal
« Reply #55 on: August 11, 2010, 02:51:49 am »
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Oh cool thanks man. Nice numbers btw ARowe.
23 Years
6'0
91kg / 200lb
SVJ-27/28 inches
RVJ- 31 inches
SLVJ-34 inches

adarqui

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Re: ARowe's Journal
« Reply #56 on: August 11, 2010, 05:02:53 am »
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how you feeling after session 2?

ARowe

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Re: ARowe's Journal
« Reply #57 on: August 12, 2010, 03:34:34 am »
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8-11-10

upper body

5x ~10 yard sprints
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #58 on: August 12, 2010, 03:34:55 am »
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Oh cool thanks man. Nice numbers btw ARowe.

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

ARowe

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Re: ARowe's Journal
« Reply #59 on: August 12, 2010, 03:35:33 am »
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how you feeling after session 2?

Took another active rest day, will do session 3 tomorrow.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)