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Messages - adarqui

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13516
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 26, 2015, 11:01:55 pm »
shoes coming tomorrow, supposedly.. yaaa!


last 2 days, no workouts.. extreme quad soreness.


01/25/2015

soreness: extreme quad (right = major), hamstrings, glutes, biceps, chest


01/26/2015

soreness: extreme quad (right = major), hamstrings, glutes, biceps, chest



still sore... HEH! lots of stretching today, tomorrow I think i'll be able to get a run in.

Eating really good lately. Seems like i'm becoming consistent across the board.

pC

13517
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 26, 2015, 05:26:38 am »
Quote from: scoobychau on January 21, 2015, 11:11:05 pm
Quote from: LBSS on January 21, 2015, 08:42:37 am
yep that's what i meant. why are you doing a 1RM in running shoes?

Yeah, that is a bad idea...that max strength day should not be with running shoes.  foolish choice.. no jumping or high impact lift is include in that day anyway.

btw, here is a pic to record my Frog jump Improvement:


and a respond from Jack himself worth noting:
Quote
1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.

So i guess no more 1RM attempt....

whoa you touched rim off that frog jump now? impressive.

I've never frog jumped. I can't even imagine how to do it. Seems like a great jumping drill though for SVJ or even broad jump.

good stuff!

pc

13518
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 25, 2015, 11:35:44 pm »
Quote from: LBSS on January 25, 2015, 02:01:53 pm
...
one problem is figuring out how to load MEBM squats.

Generally you would hit 20 with your 10-12RM. So, start a bit lighter than your 12RM. Twenty with your 10RM is the golden nugget, but 12RM is fine too. You want to adapt completely to this type of squatting, ie, minimal to no soreness the next day. May take a few sessions.

I need to check that routine you posted, might be some areas that can be shifted around to give a bit more rest. Perhaps cutting out Tuesday's AM jump workout so you're a bit more rested for Wednesday's AM jump training. That Sun/Mon sequence is going to be intense.

pc man!


edit: Very important, forgot to mention this. Before each of your most intense squat efforts (MEBM, MSEM), try and create some kind of bridge between jumping and preparation for squatting. No need to do this on submax effort sets/reps etc. Save this for when you are about to perform a set/rep of significant effort which requires deeper breathing, focus, etc. I used to always think about jumping before these efforts and change my breathing, usually 3 deep breathes (into chest), saying "let's go", dropping a few F bombs. I just remembered I blogged about this long ago: http://www.adarq.org/performance-training-blog/making-progress-mind-muscle-link/

Basically it just comes down to trying to tie the CNS arousal of heavy lifting to your DLRVJ sessions. You use the same thought process, breathing, pacing, or even a clap to initiate the trigger.

pc

13519
Boxing / Re: alvarado vs rios 3 - one sided
« on: January 25, 2015, 12:53:43 pm »
dno.. devon alexander isn't much of a threat. golovkin definitely is.

I think the only real competition out there for Mayweather Jr. is Ward. That'd be a huge risk for pbf. Pacquiao is obviously somewhat risky but I think size/style/matchup-wise pbf wouldn't be that threatened. Someone should slap him in the face for not making that fight already.

I think anyone who chases mayweather around the ring is going to lose. Only way to beat him is to out-chess him in the counterpunching/defense portion of the game. That's why I think Ward would be the biggest threat - his size helps too. PBF loves to go backward and counter/slip punches. Every fighter out there plays right into his trap & then he easily beats you on the score cards. He makes you worried to punch.

That's the beauty of mayweather style though. It is effective against every style other than his own. Need someone with a similar style and a real mastery of the sweet science to turn it into a real chess match.

You can see here, even in his 1-sided destruction of gatti, what he prefers to do in the ring:

<a href="http://www.youtube.com/watch?v=V5q57ZboGw0" target="_blank">http://www.youtube.com/watch?v=V5q57ZboGw0</a>

PBF is always the "snake charmer", in every fight. All of his opponents come in as the cobra; acting vicious, always ready to attack, throwing punches for punches sake. For someone to beat him it would be an incredibly "boring fight" from an action perspective. Snake charmer vs snake charmer.

pc

13520
Boxing / Re: alvarado vs rios 3 - one sided
« on: January 25, 2015, 10:01:42 am »
rios looked the best I've ever seen him. He wasn't smiling/cursing/acting all weird. He was 100% focused. I don't even think he cursed in the interview after the fight. I think he finally realized how to take boxing serious.

He finally had defense. I've never seen him slip so many punches.

very impressive. Really look forward to seeing 'that Rios' fight again.

On the other hand, Alvarado is close to done (if not done already). He's taken some bad losses and he just doesn't have the heart to turn them around, it seems. Rios's losses have never been 'bad', ie, he's never been destroyed/ko'd from what i remember. Alvarado basically quit in the corner. He kept talking about his vision being messed up but it really just seemed like he wanted an out.

Quote
some excellent fights are being made.

gennady golovkin vs martin murray
adrian broner vs john molina
danny garcia vs lamont peterson
keith thurman vs robert geurerro
andre berto vs josesito lopez
shawn porter vs roberto garcia
lucas matthysse vs ruslan provodnikov
saul canelo alvarez vs james kirkland (damn cotto for his stubborness for beating past prime sergio martinez)
maybe pacquiao vs mayweather, or pacquiao vs khan or mayweather vs khan one of these is a possibility
carl froch vs bernard hopkins is being discussed and both want it

kovalev/pascal also!

ya 2015 is looking solid. I imagine it'll be pacquiao/khan, that then leaves Mayweather jr with nobody to fight? Looking forward to Wilder's next fight too.

definitely do not want to see froch/hopkins.

pc!

13521
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 25, 2015, 09:52:46 am »
Quote from: Dreyth on January 24, 2015, 07:48:10 pm
...
Then, as I'm standing there, the bar literally starts to feel lighter on my back, mid set. That has never happened to me before in my life! It was pretty damn cool to ACTUALLY FEEL the effects of adrenaline AS it's happening! So the weight feels light and then I get my confidence to squat even though my legs feel very shaky.
...

damn.. interesting.

edit: Reminds me of how Kingfish squats. Waits quite a bit before his first rep.

13522
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 24, 2015, 08:51:19 pm »
ended up ordering these:

http://www.roadrunnersports.com/rrs/products/NBW2899/mens-new-balance-xc900v2-spikeless/

newbalance xc900 v2

nzwr's i miss you.. hopefully these can come close. I'm very happy with my new balance minimus trails so, giving NB another shot for XC shoes.

13523
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 24, 2015, 07:57:23 pm »
lots of glute/hamstring soreness since that last workout.


01/22/2015

soreness: glutes, hamstrings, calf
very sore


01/23/2015

soreness: glutes, hamstrings
very sore


01/24/2015

weight: 180
soreness: glutes, hamstrings
light soreness, most of it went away.


Session: Jog, Jump, Jog, Bodyweight Strength

Jog to court: ~3/4 mi

Jumps:
- tons of SLRVJ
- L-SLRVJ: a little more progress since last session, perhaps 124"? It was a double rim, so it's hard to tell. That particular jump felt the best yet.
- DLRVJ: horrible barely touching rim with fingertips

Jog home: ~3/4 mi

Bodyweight Strength:

S1: Neutral grip pullups: BW @ 3 x 3
- very weak

S1: Single leg squat, rear leg back, heel elevated: BW @ 10, 10, 15
- stronger on these already
- adductors/glutes a bit sore already
- right knee didn't 'collapse' on first rep today, which was good. All of that stretching might be helping. I'm loosening up some wrecked tissue in there near my calf origin/hamstring insertion.

S2: Pushups: BW @ 3 x 10

S2: Single leg calf raise:  BW @ 3 x 20
- need to get more ROM
- need to focus on getting off of my big toe


Getting off of my bigtoe applies to my SLRVJ too.

I don't feel (mentally) like I can even jump off two legs anymore. However, I feel mentally like I can eventually fly with SLRVJ. It's odd.

Had to wrestle a dog from wrecking my dog today. Gizmo is such a little punk. Snapped at a big dog. Big dog went berzerk trying to kill gizmo, had to wrestle him down to the ground by his throat. lmao. I had blood spatter on my shirt, in several spots. I think gizmo got a good bite on him during the fight because he's got no marks. He's 7 lb. Other dog was 40-50 lb. Havn't had to do anything like that in a while, hate it.

pC!

13524
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 22, 2015, 02:48:50 pm »
Quote from: LBSS on January 22, 2015, 02:02:02 pm
free high-tops, huh? 1:42 is awesome.

ya 1:42 is dope too. that reverse is beautiful with that camera work.

13525
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 22, 2015, 01:56:59 pm »
amazing footage

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

13526
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 22, 2015, 08:20:14 am »
Quote from: vag on January 22, 2015, 05:19:54 am
Quote from: adarqui on January 21, 2015, 09:20:34 pm
Single leg back squat, heel elevated: 3 @ 5, 10, 15
- sl back squat means off leg goes backwards

How is that? Is it the 'shrimp'?

15 sounds like a lot for SL-whatever squats, very nice.

hah thnx.

ya it's similar to the shrimp. Not holding my backfoot, and not elevated on something to get more depth. I'm basically firing my leg back, straightening it out a bit with some hip extension as i go down. Heel elevated.

i'm wrecked-sore today in glutes/hams. 8|


Quote
waitwhat, adarqui logging squats?!?!?!?

:wowthatwasnutswtf:  :ibsquatting:  :almostascoolasnyancat:

 :ibsquatting:

we'll need a bodyweight squat icon eventually LMFoaoOFoao.

pC!

13527
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 21, 2015, 09:20:34 pm »
01/21/2015

bw = 179

soreness = not much

injuries: this is going to be ongoing until i figure out how to fix it.. right knee. This is that old injury I got when riding that wrecked bike for ~6 miles or so. I've had this just havn't journaled it. It comes and goes and just makes my right knee feel 'weak', especially on things like single leg squat where some muscles literally want to give out on the first rep, but then after, everything is fine. Need to figure this out.

fatigue: a bit tired, sleep debt catching up

when: morning


Session: Jog & Sprint, Bodyweight Strength

shoes:nbmt

Jog/Sprint: 4 mi
- lots of ~10's
- a few extended 'mid foot jogs'

Bodyweight Strength

Pushups: 10 <- lmao

Single leg calf raises: 3 x 15

Single leg back squat, heel elevated: 3 @ 5, 10, 15
- sl back squat means off leg goes backwards


my glutes are wrecked.. pretty sore. Those sl squats were solid.

One thing i've never been able to do in life is mid-foot jog. Any time i've tried, it's resulted in EXTREME calf soreness (up to a week or more of debilitating calf soreness). I'd like to slowly try and see if I can acquire a midfoot style. If I can, my bounce when jogging would get ridiculous.

pc

13528
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 21, 2015, 09:13:03 pm »
Quote from: vag on January 21, 2015, 04:59:41 am
The drose5 was a little disappointing. It is still a good shoe but all the reviewers say that the boost is different than the running shoes, less bounce/pop.
Not buying the v-ball ones. Indeed they look like they don't have outside lateral support, i saw the pivot thing at the sole and i thought they did but that is the inside. I am ok with it though, what worries me is that they are designed for indoors so i am afraid the sole rubber will be too soft and wear out very fast. If i had indoor court access for my jumps i would be tempted to get them, but there are no gyms with bball courts here, you gotta rent a bball court for 1 1/2 hours and it costs 80$, FFFFUUUU.
Still, the boost is amazing. There is a very wide range of models now, check the reviews and get one that fits your style.
E.g. , i got those: www.sportsshoes.com/adidas-supernova-glide/ because they supposedly had the most 'firm' feeling boost at the time.
But i was also tempted for this one at the time: http://www.sportsshoes.com/adidas-adios/ lightweight running flats, kinda fits your preferred style.
I am waiting for the bball boost range to expand, the first two models are a bad one ( crazylight ) and a just ok (drose5 ). When they come out with a good one, i am getting it.
:lololol:

ooooh those adios's are nice..

this weekend i plan on getting a few different types of shoes.. i like that those adios's have teh boost.

"The Adidas AdiZero Adios were the marathon winning, record breaking series in 2011, by Patrick Makau Musyoki at Berlin Marathon"

dope.







seifullaah, kirkland vs canelo !! http://www.badlefthook.com/2015/1/20/7863983/canelo-vs-kirkland-fight-reportedly-in-advanced-talks-for-may-2

13529
Pics, Videos, & Links / Re: beast
« on: January 21, 2015, 10:05:06 am »
how do you defend against that? crazy.

13530
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2015, 09:51:18 pm »
Quote from: LBSS on January 20, 2015, 09:36:44 pm
no worries, b. i got a little jump start on it tonight, see below.  :highfive:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little, left shoulder bugged at one point and then was okay
MENTAL STATE: good

- warm up

- DLRVJ submax: one-step x 2; two-step x 2; three-step x 2; four-step x 6
reached with both hands on most reps, but hit a very relaxed 33 on one of the four-step jumps. that's good.

- LTMP SKWAAAAT
-- gentle stretch: hip flexors inside and out, hamstrings, glutes (pigeon), quads, calves, lats x 30s,15s
-- squat 195 x 20
meant to go to failure, per the LTMP volume blog post, but 20 was a lot more than i thought i'd get (true failure might have been ten more reps! who knew i had that in me?) and i'm still a bit concerned about my form, so i cut it off there.

- stretch

nice!

ya, health first. stop if you have crappy reps. As you increase intensities on those higher rep squats, you can take several breathes in between each rep.. It's best to start taking several breathes after rep 10. So you definitely don't have to keep knocking them out nonstop. For lower intensities, you can challenge yourself more by not actually pausing/resting between reps etc.

nice tho, 20 rep on squat can be hard with nearly any weight on the bar.. 195 x 20 first try with more reps in the chamber is good!

pC!

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