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Messages - adarqui

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11266

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: June 25, 2016, 03:25:28 am »

Quote from: vag on June 24, 2016, 03:53:04 pm

24 June 2016

3 * 4 DL bounds :
9.3m , 9.6m , 9.6m , two times lifetime
-Awesome, and they didn't even feel THAT good, felt i had better bounce in me.

that reactive/explosive p-chain power.

it's the weirdest thing when they "don't feel good" but you still PR. maybe our perception of "feeling good" is just wrecked.

Quote

5@150m @ 70%, starting every 2 minutes.
-Decreased hard acceleration time to ~7s as advised, upped the intensity of it a bit. Incredible. I was getting 32.x going totally relaxed.
Tried to relax even more at last lap to see what would happen. I was almost walking, so slow i actually for bored, still got 36s.

damn nice. that's good stuff.

tbh, seems like your body is loving these sprint/reactive/jump assistance sessions.

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Progress Journals & Experimental Routines / Re: Scooby 2011 Journal

« on: June 25, 2016, 03:12:34 am »

go heavy for 10 weeks then light for 10 weeks? dno, don't like it.

you're basically someone with a 2xBW 1RM squat right now.. right? that'd be great for me, but maybe only "good" for you.. so if you can safely keep increasing your squat, I would do so. Squatting 2.3 x BW for a 1RM means you will be able to move 2 x BW faster.. it also means you will be able to move 1 x BW even faster. Obviously 1RM isn't the only thing that matters, how fast you actually can complete the rep matters too, especially the transition from eccentric->isometric->concentric.. but, focusing on that for very heavy lifts is risky.. Focusing on it during your warmup/workup sets, and even your work sets (of 5+ reps, or submax singles) is far safer and more beneficial.

Are you focusing on speed at all? I personally don't like dive-bombing (the eccentric/lowering part) - why risk it, but I do like accelerating out of the bottom position (during the transition phase) all the way through to completing the lift - standing up.

If you're not focusing on speed .. i'd start thinking about focusing on it during your workup-sets (warmups before you work sets).

I personally don't think you're the type of athlete who is going to benefit from 10 weeks of lifting, and then 10 weeks of deloading.. I've always thought you are the type that needs a fairly large squat, but also needs to jump alot more.. I think squatting becomes even more important when you don't have a good group of people to jump with.. it's harder to manufacture that kind of adrenaline when jumping 'alone'. Lifting heavy is a good way to create that response, at least.

pc!

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Progress Journals & Experimental Routines / Re: Chris' training journal

« on: June 25, 2016, 03:00:01 am »

Quote from: ChrisM on June 25, 2016, 01:03:29 am

Oh...one good thing. Ran a sprint against a kid that runs a low mid 4.5 according to some people and beat him...no warmup...shoes untied and on cruise control on the way back (basketball court down and back). :/ just adds to the confusion i guess.

lmao that's kind of embarrassing (for the fast dude).. the shoes untied/cruise control/no warmup part.

Quote

But...maybe thats were my extra inches are. Keeping this speed but getting my strength back?

dno tbh.. but at some point they will just show up out of nowhere and you'll be happy as fuck. ;f

11269

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: June 25, 2016, 02:57:32 am »

Quote from: LBSS on June 24, 2016, 05:05:57 pm

- daily routine

right knee still painful but pain is migrating, now kind of behind my kneecap.

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Injury, Prehab, & Rehab talk for the brittlebros / Re: Warning from my knee. I'm working Hard I'm getting Lean, I'm getting A warning

« on: June 25, 2016, 02:55:20 am »

Quote from: scoobychau on June 25, 2016, 01:23:19 am

thanks, sorry about my slow respond,

busy with work but training hardly skipped any day

Knee is more or less the same
minor sorness when i press it.
and when i Jump.. some time sore

nothing serious.
I stopped icing it due to lazyness
but i always do standing Quad stretch (but pulling my ankle from the back)
and seems to cure the pain temporary.

weight had been stable at 170-175lbs depends how much i eat/drink
Squat number is also going up (5x5)
yet. vert is not going up.
i am using the strength phs excuse again... and again...

sounds good so far.. if you're getting stronger, jumping frequently, and staying lean -> jumps are going to go up eventually.. they may go up during this routine, or may require a slight deload to see them go up.. regardless, i'd stay consistent with what you have going now.

T0ddday mentioned something like this in another thread, and I definitely like it; you may want to plan a "deload week" every 4th week.. you could drop all heavy lifting, HIIT, etc.. but still get in ~2-3 jump sessions that week (1 hard, 1 ez, 1 hard perhaps).

stay focused & don't start switching everything around.

pc.

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Strength, Power, Reactivity, & Speed Discussion / Re: Reference Material

« on: June 24, 2016, 02:18:51 pm »

Quote from: LBSS on June 24, 2016, 10:44:01 am

adarq i forget how you feel about sharing pirated stuff but some of this seems to be that. i downloaded the charlie francis file and it seems to have stuff in it that his wife still sells.

ya i'm not a proponent of it for sure.. but coges actually pm'd me before posting that link (which I appreciated!). it's ok as long as we don't link anything specific on here; ie direct links to pirated material. fwiw, the first thing I saw on there was tons of "Getting ready for Bikini contests" material.

but ya i definitely don't advocate pirating material.. i've downloaded pirated books myself though, so i'm no saint. However, I have actually purchased several books legitimately AFTER having downloaded them illegitimately, so that's always something to keep in mind if you find yourself getting alot of use out of something you pirated.

finally.. any time you visit sites like that, you run the risk of downloading viruses and such. Those sites are prime opportunities for hackers to put exploits in pdf's, .swf's, .exe's etc.

;f

pc!

11272

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: June 24, 2016, 04:09:44 am »

rest

06/23/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~5 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = left calve/achilles slightly
injuries = none!
standing desk (when on computer): none
feel = ok, legs feel dead
water = alot

Food

1:30 PM

- green tea
- greek yogurt

Food

5 PM

- beet/berry drink
- "vegetarian" fudge brownie

Food

9 PM

- big stir fry: grilled chicken, 2 potatos, 4 carrots, 4 turmeric, tons of different colored peppers, 1/4th green pepper, red chili pepper, jalapeno pepper, serrano pepper, olive oil, garlic, kalamata olives, corn on the cobb, tons of mixed nuts, salt/pepper, goat cheese at the end
- brie & crackers
- green tea

Food

3 AM

- grape fruit juice
- greek yogurt

11273

Basketball / Re: NBA Trade Talk

« on: June 24, 2016, 02:03:57 am »

Quote from: Coges on June 24, 2016, 01:50:59 am

Agree 100%. Have seen a few interviews with him and he seems pretty switched on too. Has come from war torn Sudan so no doubt understands the privilege of his position. If he can add some more size and strength he will be an absolute beast.

He still has a max vert of 36.5". That's huge at his height.

36.5" at his height is absolutely ridiculous. so sick.

11274

Basketball / Re: NBA Trade Talk

« on: June 24, 2016, 12:46:19 am »

so impressed with Thon Maker.. i've been watching this dude on youtube, ballislife etc.. he could be a real gem of a player. Lots of people probably cast doubt on him because of his build.. but he reminds me of a KG with better handles/better jumper. That's LEGIT.. just needs to develop now in the NBA.

<a href="http://www.youtube.com/watch?v=wttjoWjzvm4" target="_blank">http://www.youtube.com/watch?v=wttjoWjzvm4</a>

<a href="http://www.youtube.com/watch?v=OSsmA-bJ4p8" target="_blank">http://www.youtube.com/watch?v=OSsmA-bJ4p8</a>

skills like that at 7' ??? c'mon.

11275

Basketball / Re: NBA Trade Talk

« on: June 24, 2016, 12:36:16 am »

Quote from: Mutumbo000 on June 23, 2016, 09:42:22 pm

NBA draft today.

Ben Simmons off to the 76ers with the #1 pick!

Top 10 picks:
ROUND 1

1. Philadelphia 76ers - Ben Simmons (LSU)

2. Los Angeles Lakers - Brandon Ingram (Duke)

3. Boston Celtics (via Nets) - Jaylen Brown (California)

4. Phoenix Suns - Dragan Bender (Croatia)

5. Minnesota Timberwolves - Kris Dunn (Providence)

6. New Orleans Pelicans - Buddy Hield (Oklahoma)

7. Denver Nuggets - Jamal Murray (Kentucky)

8. Sacramento Kings - Marquese Chriss (Washington) - proposed trade to Phoenix Suns for picks 13 & 28

9. Toronto Raptors (via Knicks) - Jakob Poeltl (Utah & Austria)

10. Milwaukee Bucks - Thon Maker (Australia)

nice!

Ingram to the Lakers... they should be happy.

also, i'd be really happy if I was the bucks.. landing Maker. He's got some serious skills.

11276

Basketball / Re: NBA Trade Talk

« on: June 24, 2016, 12:34:53 am »

Quote from: Coges on June 23, 2016, 07:46:10 pm

Just looked up his age and can't believe Durant is so young. Feels like he's been around much longer. Was going to say surely he'd only move to someone with immediate chances but he still has a few years to build. I would love to see him in the East too as I think GSW are going to dominate the West in years to come.

Also, why has NY become a graveyard? I haven't paid them much attention the last few years.

well, just the fact that from 2001-2002 to 2015-2016 season, they've made the playoffs four times. but, from 1988-1989 - 2000-2001 season, they made the playoffs every year. That's a major "fall from grace". I wish they sucked this bad when during the 1990's when the heat had a solid squad

they were a major thorn in the Heat's side during those years.. made for some amazing playoff series/games though..

I just think their org makes bad moves.. Bad coaching moves. Bad player signings. Melo, Marburry, Staudomire.. not a huge fan of those guys. If they can convince someone like Durant to come over though....... that's huge. Hope they do it tbh (unless the Heat can get Durant).

11277

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: June 23, 2016, 10:04:24 pm »

Quote from: Mutumbo000 on June 23, 2016, 08:26:44 pm

That big stir fry sounds delicious.

ya, they are. i love em`.

it's amazing how much different I feel after eating an enormous stir fry vs ice cream for example.

here's one from tonight before I cooked it:

and after cooking:

the mixed nuts & goat cheese really adds the perfect finishing touch to a stir fry.. man o man, absolutely love it.

pc!!

11278

Basketball / Re: NBA Trade Talk

« on: June 23, 2016, 05:59:00 pm »

^^ talks of Phil trying to get Durant to NY Knicks.... The Rose trade would make even more sense if this is the case. I'm a heat fan so, i'd hate to see the knicks start owning the heat.. but, that'd still be an interesting "Big 3" (melo, rose, durant). Maybe Durant is the type of player turn the NY graveyard into a field of flowers.

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