Adarq.org

linzz: My fav
[12:45am] adarq: ankle, cats dont give a shit about resistance training, but dogs do, and who is better athletically?
[12:45am] adarq: u can get dogs to pull sleds, lift weights, hang from tires, tug of war rope, etc
[12:45am] adarq: try getting a cat to do that
[12:45am] adarq: they wont
[12:45am] adarq: because they stay negative
[12:45am] adarq: hence they stay maximal
[12:45am] adarq: they are tendon dominant
[12:45am] adarq: tendons stronger than muscles
[12:46am] ankle101: true true
[12:46am] ankle101: get ur tendon strenf up
[12:46am] ankle101: with little muscle mass holding u down
[12:46am] ankle101: is that what ur getting at?
[12:46am] adarq: yes
[12:46am] adarq: and let bone density decrease
[12:47am] ankle101: wtf and be fucking weak
[12:47am] ankle101: LMFAO
[12:47am] adarq: it's basically like going from a herse to a formula-1 race car
[12:47am] adarq: uh what no
[12:47am] ankle101: break a ankle
[12:47am] adarq: what do u do to formula one race cars? or corvettes?
[12:47am] adarq: fiber glass, composites, light weight material
[12:47am] ankle101: okay
[12:47am] adarq: what do they do with tanks? very heavy material
[12:47am] adarq: so
[12:47am] ankle101: go on
[12:47am] adarq: ok well
[12:47am] ankle101: i see
[12:47am] adarq: same thing with bone density
[12:47am] adarq: you want to be a tank? with crazy dense bones? like mark rippetoe? who is unathletic as my pinky toe?
[12:47am] ankle101: why does avi shek wanna build
[12:47am] ankle101: bone density
[12:47am] adarq: or do u want to have light composite-level bone, like kadour ziani
[12:48am] adarq: who can fly
[12:48am] adarq: ez
[12:48am] ankle101: kadour zani lifts weights?
[12:48am] adarq: avishek is misguided, he should be trying to reduce bone density
[12:48am] adarq: what? no
[12:48am] adarq: ziani stretches 8 hours a day
[12:48am] adarq: he's negative
[12:48am] ankle101: damn
[12:48am] ankle101: why cant one stay
[12:48am] ankle101: in postive
[12:48am] adarq: u can, but u get stuck
[12:48am] adarq: around 6pm
[12:49am] ankle101: what if 6pm was all u needed
[12:49am] adarq: it isnt
[12:49am] adarq: 12pm is elite
[12:49am] ankle101: 6pm is when errbody come watch
[12:49am] ankle101: prime time
[12:49am] adarq: 12pm is when girls gone wild infomercials come on
[12:49am] adarq: and david lederman
[12:49am] adarq: relax
[12:49am] ankle101: lmao
[12:50am] ankle101: okay u win
[12:50am] adarq: u cant win at this
[12:50am] ankle101: lmao
[12:50am] ankle101: lmao

ankle101: i was like insanely high like i should attempted to dunk
[12:28am] risk: for a month
[12:28am] adarq: best way to get elite, is to go negative
[12:28am] adarq: thats my current theory
[12:28am] adarq: thats why im not lifting anymore
[12:28am] risk: then boing!! once you remove them
[12:28am] ankle101: mully negative?
[12:28am] risk: lol
[12:28am] adarq: it seems t-dub/GC are negative also
[12:28am] ankle101: u wanna go to 140lb?
[12:28am] adarq: have NEVER done an exercise
[12:28am] adarq: ever
[12:28am] ankle101: lmfao
[12:28am] adarq: no lifting
[12:28am] adarq: no pushups
[12:28am] adarq: nothing
[12:28am] gutts: g e n e t i c s
[12:28am] ankle101: why they jump high
[12:28am] ankle101: ^^
[12:28am] adarq: no
[12:28am] ankle101: ^^
[12:28am] adarq: not genetics
[12:28am] adarq: they go negative
[12:28am] ankle101: what is it
[12:29am] ankle101: lmfao
[12:29am] ankle101: LMFAO
[12:29am] ankle101: LMFAO
[12:29am] adarq: so weak that it wrapsx around
[12:29am] adarq: into elite level
[12:29am] adarq: its like a clock
[12:29am] gutts: why isnt bmully got 50" vert now
[12:29am] ankle101: LMFAO
[12:29am] risk: lol
[12:29am] ankle101: LMFAO
[12:29am] ankle101: LMFAO
[12:29am] adarq: say we start out at 12pm...................
[12:29am] risk: hahah
[12:29am] ankle101: LMFAO
[12:29am] adarq: by lifting
[12:29am] ankle101: LMFAO
[12:29am] adarq: we get to 6pm
[12:29am] adarq: instead, we could just go anorexic
[12:29am] adarq: and go backwards
[12:29am] adarq: into 11pm
[12:29am] risk: lmao
[12:29am] adarq: which is elite level
[12:29am] ankle101: adarq how much u wanna weigh
[12:29am] ankle101: lmao
[12:29am] ankle101: lmao
[12:29am] gutts: ur brain is going backwards, into 11 pm
[12:29am] ankle101: 140lb?
[12:29am] adarq: i fucked up the numbers
[12:29am] adarq: but u get me
[12:29am] adarq: ok say we start out at 1pm.. thats what i meant
[12:29am] risk: it all makes sense now
[12:29am] adarq: so 1pm = beginner
[12:29am] ankle101: lmfaoooooo
[12:29am] adarq: 12pm = elite
[12:29am] adarq: koz 12 > 1
[12:30am] adarq: so
[12:30am] adarq: by lifting
[12:30am] ankle101: reason to why i hate cutting
[12:30am] adarq: u go to 6pm......................
[12:30am] ankle101: when i see
[12:30am] adarq: then 7pm
[12:30am] ankle101: 200lb niggas
[12:30am] ankle101: dunking
[12:30am] adarq: but u get stuck
[12:30am] ankle101: from anywhere
[12:30am] adarq: at 7pm
[12:30am] adarq: for year
[12:30am] ankle101: they are like 200lb nigga
[12:30am] adarq: when instead, u could have just gone negative
[12:30am] adarq: from 1pm
[12:30am] adarq: to 12pm
[12:30am] adarq: and become elite
[12:30am] adarq: with one step





adarq: with one step
[12:30am] gutts: adarq
[12:30am] ankle101: super troll
[12:30am] ankle101: keep squatting
[12:30am] gutts: why didnt ur vert increase when u detrained for 1 year, then?
[12:30am] ankle101: oh snap
[12:31am] adarq: because
[12:31am] ankle101: looooooooooooooooooooooool
[12:31am] adarq: listen
[12:31am] adarq: i went from 6pm
[12:31am] adarq: back to 1pm
[12:31am] adarq: but i didnt take it that step further
[12:31am] adarq: to go from 1pm to 12pm
[12:31am] adarq: i was still doing pushups
[12:31am] adarq: and shadowboxing
[12:31am] adarq: etc
[12:31am] ankle101: does someone get
[12:31am] ankle101: what he is sayinig
[12:31am] ankle101: lmfoa
[12:31am] gutts: in like 2 years ull have like 20" vert after detraining and negativing
[12:31am] gutts: and ul go back to squatting
[12:31am] risk: lmao
[12:31am] gutts: to get to 30" again
[12:31am] ankle101: LMAO
[12:31am] risk: he goin back in time yo
[12:31am] gutts: and iwll never reach 35"
[12:31am] risk: backwards
[12:31am] ankle101: isnt that a bitch
[12:31am] ankle101: lmfao
[12:31am] adarq: right but if i tough it out
[12:31am] adarq: ill go from 20
[12:31am] adarq: to 50
[12:31am] adarq: by going negative
[12:32am] ankle101: 30 inch gains
[12:32am] ankle101: u know urself
[12:32am] risk: back from the to the future past
[12:32am] ankle101: LMFAO
[12:32am] adarq: dude
[12:32am] adarq: going negative means
[12:32am] adarq: maximum elasticity
[12:32am] adarq: etc

darq, im trying to really focus on my single leg jumping now for basketball. lots of situations where I could dunk but I just lay it in because my single leg jumps is far behind my double leg. got my first slam off 1 leg today (posted video in PR thread) but i want to continue to get better at it. since youre focusing more on it lately, do you have any suggestions as to what I should be doing? if i am going to work out two times a week, what do you suggest I do on each day for my single leg in terms of lifts, plyos?

well take it slow, congrats on that pr.. i always go too hard and now i got tendonitis from slrvj'n, in my left knee.. lool

things that help slrvj are single leg pogos, walking lunges/bss, single leg calf raises, and bounding.. as well as squatting etc..

if you got in some bound progression or single leg pogo, squat, lunge or bss, single leg calf raises, etc.. that'd be good.

pc man

.

09/07/2011
 bw = 154
2 hours of bball stuff, some nice ankle exercises, plan on vidding some of that stuff

pc

http://www.youtube.com/watch?v=N1WsEfyHYTk&hd=1

Jump off right leg when you're tired

ive tried, i can barely touch rim off right leg right now hah.

Quote from: ruso15 on September 05, 2011, 12:25:27 pm

what would you guys said about this schedule? its what top sprinters in argentina are doing right know, crazy volume!!!

warm up
leg extensions 4x8
leg curls           4x8

front squat       2x6/2x4/2x2
back squat       2x6/2x4/2x2
1/4 squat         6x6

three days a week + upper body + conditioning...
you must be on roids to finish this and make gains

Hm, I think the volume might be pretty high depending on whether all those are actual work sets. If the weight gets ramped up from 2x6 to 2x2 in big jumps then that would change the perspective a little. I wonder about the exercise selection though. Not a fan of the leg extensions. Would also do leg curls at the end. Don't know why they front squat in the same session with back squats. Why do they front squat at all?
I think it is looking weird, but sure you can get stronger with that, even without roids. The most resource efficient approach? Don't think so.

i've done something similar with front squatting before back squatting, felt great.. work up & hit a few work sets on front squat, then transition right into back squat.

as for leg ext/leg curl pre-squatting, it could possibly help facilitate an even better warmup, get those muscles firing better pre-squatting.. normally people put isolation stuff after the big compounds, like myself, but, it does make some sense to get in a little volume pre-squatting, could possibly be beneficial.

when i see the squat volume there, i initially think no-grinders on those sets, so, that makes the routine a bit more bearable.. if any of those reps are strainers on the 2x2's for 4 total sets, that session would kill you pretty bad, for a few days.

pc

dude i like all the 1 leg stuff i see from you. keep it up!

thanks alot man, will do

man, I was wondering; there is a vid of jukebox doing a half squat with 405lbs @190lbs and not as deep as the one you do, with all the strenght that you have got, have you ever think about going from strenght training to something more reactive?

ive done tons of reactive work.. ive gone on reactive-only routines, and my vert dies, weightroom stuff is what brings it back up.

my issues are entirely strength related.. jukebox could have slightly less relative strength than me, but he also could have other advantages like more energy return from tendons etc.. so that squat ratio isnt end-all-be-all when comparing our strength/vert... could be other factors.

pC man