Adarq.org

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

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.

Quote from: 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.

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?

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.

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

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?

Quote from: adarqui on September 28, 2010, 02:54:20 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!

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.

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!