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Messages - adarqui

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13531
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!

13532
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

13533
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

13534
Pics, Videos, & Links / Re: beast
« on: January 21, 2015, 10:05:06 am »
how do you defend against that? crazy.

13535
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!

13536
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 20, 2015, 07:56:15 pm »
still waking up at 5am.. loving it, even tho it's going to be a while b4 i'm completely adapted. I feel like i'm about to pass out right now and it's only 8 pm ET.

two sessions from the last two days. my last two jog and sprint sessions have been nuts.. brutal. So hard to transition mentally from jogging to 'full speed sprinting'. This is some of the stuff i was scared to commit to back when I was hitting the weights hard for dunking.. I went through a phase of running 400's back then, responded well.. basically trying to focus on that sort of training.

also plan on incorporating some bodyweight exercises after the sessions.. any from dips/pushups/pullups/single+double leg calf raise/sl squat/ball of foot squats/single leg rdl and eventually sissy squats etc.


01/18/2015

bw = 179
soreness = not much

Session: jog and sprint

shoes: nbmt

3.4 mi jog & sprint


Session: jog and sprint

3.4 mi jog & sprint

13537
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 20, 2015, 07:50:56 pm »
Quote from: LBSS on January 19, 2015, 07:01:01 pm
i've been jumping in lotto quaranta ii tennis shoes. cushioned and structured like bball shoes, low-tops, and lighter than all but the most minimal running shoes, only 7.5 oz. and they're cheap as shit.

EDIT: actually i just bought another pair lol.

damn nice!

If i'm not mistaken, I think ARowe used to jump alot in tennis shoes.

those look solid. I'll probably order a pair.


Quote from: vag on January 20, 2015, 04:25:59 am
JUMPING SHOES TALK, HURRRRRAAAYYYYYY!
Tennis shoes have always been a good option for jumping, for the exact reasons LBSS just mentioned.
Low-tops bball shoes like hyperdunks are also the same concept, the last kobes must be awesome from what i read.

ya I feel best in low tops.. even mid bug me. But I can tolerate mid. Can't tolerate high in the least.


Quote
I bought adidas boost running shoes to check the hype of that new magic foam, it definitely delivers, love them.

Ya I wanted to try on some drose5's, I think they are 'boost' too. No one had them in my size. I hear they 'feel new' every time you wear them.. dno


Quote
But a VERY interesting option, which i discovered just a little after bying my running boosts is this:
http://www.sportsshoes.com/product/adi6419/adidas-energy-boost-indoor-court-shoes/
Volleyball shoes, how did we miss that! The only sport that is all about DLRVJs. And here we have the most reactive cushion ever made, on a shoe that is made for jumping. The only possible problem might be the outdoors sole behavior ( traction and durability ). Gah, gotta get those babies!!!
PS : For the european fellas, this site is amazing!

never thought of vball shoes either. You going to get a pair? They don't look like they'd support dlrvj that plants hard with a 'side twist' etc.. dno


I'd still like to find some nice outdoor track/cross country shoes that feel like waffle racers. I plan on hunting for some soon.

13538
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 20, 2015, 07:43:49 pm »
Quote from: Eric on January 20, 2015, 06:25:12 pm
I was outta the game for too long that I forgot 90% of the abbreviations and shit lol

dafuq is ltmp, msem, mebm, fif lol

haha @ "dafuq is ltmp, msem, mebm, fif lol"

epic quote :f

length tension motor pool maximal strength effort method max effort beast mode flying in four laugh out loud.

lbss i'll post that stuff probably tomorrow.. I should have learned by now not to give timelines given my worklife.

pc

13539
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 20, 2015, 11:30:25 am »
23s is psychotic.

<a href="http://www.youtube.com/watch?v=S-c90HRun1o" target="_blank">http://www.youtube.com/watch?v=S-c90HRun1o</a>

13540
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 20, 2015, 11:30:10 am »
ya, btl looked nuts too

<a href="http://www.youtube.com/watch?v=zSThpT1in6k" target="_blank">http://www.youtube.com/watch?v=zSThpT1in6k</a>

13541
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 20, 2015, 09:38:10 am »
<a href="http://www.youtube.com/watch?v=Py6s2NNMsew" target="_blank">http://www.youtube.com/watch?v=Py6s2NNMsew</a>

13542
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 18, 2015, 01:22:06 am »
deontay wilder looked impressive.. niiiice.

i've been waking up at 5 AM lately..... completely changed my sleep schedule. Gives me alot more time to do what I need to, before work.. Also allows me to get some training in if I want.. I really miss training as the sun comes up, something 'special' about that.. feels so good. dno 8|


01/17/2015

bw = 178
soreness = quads,calfs,hamstrings,shoulders,traps

funny how i'm just consistently sore in the same exact muscle groups even if I get a day or two of rest. These motor units have been sleeping for ~3 years.


bought myself some hyperdunks.. ;f Jumping in my nbmt's is dangerous and I know this, they are basically vibrams.. soo.. I bought these low-top hyperdunk-like bball shoes and hyperdunks.


Session: Jog, Jump, Jog

shoes: low-top-hyperdunk

Jog: 0.75mi

Jump:
- Tons of jumps from every possible angle and step-length, left and right slrvj.
- Jumped a little higher off of L-slrvj
- Jumped alot higher off of R-slrvj. I might have even possibly hit rim with my left hand, or, I may have hit the thing that the net goes through on the rim. Either way, happy about that.
- SVJ: atrocious hah 8|

Jog: ~3mi

Stretch:
- lots of hamstring stretching as I watched boxing, some holds for ~3min or so.


Flexibility is pretty much #1 on my list of things to tackle.. It's almost always been a problem of mine. During several blocks of my previous dunk phase, i achieved some significant flexibility improvements, especially during "LTMP" (relaxed static stretching between sets of lifts, which made me feel bionic). The key for me is simply consistency.

might run in the morning.

pC!

13543
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 18, 2015, 01:12:11 am »
that leg drain technique always helped my hamstring soreness. the one where you lie down and keep legs propped up at 45-60 degrees for ~10-15 minutes. It used to save me sometimes when I felt completely destroyed.

pc vag!

13544
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 18, 2015, 01:07:58 am »
Quote from: Dreyth on January 11, 2015, 09:50:04 pm
This happened at the gym today. Never heard more horrifying screams of pain in my life. His foot is completely in his shoe, btw. It looks like he barely has his shoe on, with his heel sticking out or something... but nope.

Careful out there guys.

damn that image is brutal.

13545
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 18, 2015, 01:05:36 am »
Quote from: ChrisM on January 18, 2015, 12:57:36 am
Im not sure what it was when i started lifting to be honest, probably low 30s as I could grab rim easily still.  I took 3 full years off from ball while at a tech school (long story lol) and did nothing but eat, drink, play video games and get fat. I graduated at 194lbs and a borderline alcoholic lol! When i came back home i could barely play i was so out of shape so i played my way back into shape then my daughter came along and i decided to get serious and healthy to see what i could achieve and so she'd grow up living/watching daddy live a healthy lifestyle.

damn interesting transition.. you took the exact opposite path of someone who has kids.

good stuff.


Quote
I do know what I tested at as a sophomore in high school before my knee injury. SVJ was 25", SLRVJ was 36", DLRVJ was 33" and i ran a 4.47 40 (laser timed). I was 155lbs then and definitely lacked strength/power but had good top end speed and reactivity. So i guess you good say i started out with a pretty good base just wasted time before i started to cultivate it. :(



Quote from: ChrisM on January 15, 2015, 11:15:57 pm
Lost in the semi's.  We did not play well at all. Got done 9 early.in the second and guys fell apart. Shooting long 3s and playing too much 1v1 without kicking the ball when the double came. Oh well...

Lifting starts tomorrow!  God im so excited!

ya with where you are currently (~43-44 max) it should be interesting.

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