Author Topic: ARowe's Journal  (Read 97606 times)

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ARowe

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Re: ARowe's Journal
« Reply #60 on: August 17, 2010, 02:31:18 am »
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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.
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 #61 on: August 23, 2010, 12:43:39 am »
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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.
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 #62 on: August 23, 2010, 03:01:27 am »
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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

ARowe

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Re: ARowe's Journal
« Reply #63 on: August 26, 2010, 01:00:15 am »
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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

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 #64 on: August 26, 2010, 01:06:11 am »
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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

ARowe

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Re: ARowe's Journal
« Reply #65 on: August 30, 2010, 12:27:01 am »
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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
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 #66 on: August 30, 2010, 12:33:54 am »
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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.

ARowe

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Re: ARowe's Journal
« Reply #67 on: August 30, 2010, 02:54:53 am »
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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.
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 #68 on: September 01, 2010, 01:32:48 am »
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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
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 #69 on: September 01, 2010, 01:35:54 am »
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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.

ARowe

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Re: ARowe's Journal
« Reply #70 on: September 05, 2010, 02:43:28 am »
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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.

<a href="http://www.youtube.com/watch?v=u5yf2vlnUqs" target="_blank">http://www.youtube.com/watch?v=u5yf2vlnUqs</a>

adarq: session 3, 1 or 2 days rest, rvj session + jump rope/squat complex, 1 day rest, vert
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 #71 on: September 05, 2010, 03:32:28 am »
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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.

<a href="http://www.youtube.com/watch?v=u5yf2vlnUqs" target="_blank">http://www.youtube.com/watch?v=u5yf2vlnUqs</a>

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

ARowe

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Re: ARowe's Journal
« Reply #72 on: September 12, 2010, 12:33:34 am »
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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
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 #73 on: September 12, 2010, 12:37:52 am »
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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.

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 #74 on: September 12, 2010, 04:12:25 pm »
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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!@$!@