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15361

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

« on: August 08, 2011, 12:48:40 pm »

Quote from: LBSS on August 08, 2011, 09:51:41 am

Quote from: Flander on August 08, 2011, 06:41:33 am
Goal 135. Crazy fuck.

Anyways, was thinking. I respond well to that template for strength, but if I want my legs to get more explosive, is this still the way to go with the depth jumps, oly and squat?

not adarq so this is unsolicited, but what about MB throws? like OH throws, forward throws. not that he was god or anything but charlie francis loved him some MB throws. just a thought.

ya i like MB throws but his routine is pretty packed.. he's getting in shot/hammer throws and stuff like that so.. if he can find a way to put them in and feel some benefit then go for it but i dno, routine is pretty packed.

pC man

15362

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

« on: August 08, 2011, 12:47:00 pm »

Quote from: Ineedtodunk on August 08, 2011, 09:38:42 am

700 calories or less?!!?!?!?!?!?!?!?!?!?!? GOD DAMN!

lol ya its nutty

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Are you serious about the 135lbs?

100% serious that's the goal

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If so, you think you'll be able to maintain strength at that weight?

ya but if not, ill be able to rebuild it at those bodyweights.. i think im capable of 405 x 1 pin controlled squat at 130-135 completely shredded.. i might lose a small amount of muscle in the cut process, but mostly fat.. once i get to my goal weight, ill be able to eat really good and the strength training will be able to resume properly.. right now im still really strong even with this low calorie diet/weight cut.. i was never able to just walk up to 305 lb and squat it 5 times off pins at 155+.. so that's a good sign.. sure it's not 405, but, with 2-3 weeks of training i'd be back up around there if i wanted too.. i dont really want to right now as im trying to heal up my body a bit too.. so far so good hah...... aches/injuries been NONE (knees feeling good) for like 2 weeks basically.

pC

15363

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

« on: August 08, 2011, 12:43:42 pm »

Quote from: Flander on August 08, 2011, 06:41:33 am

Goal 135. Crazy fuck.

yup hah

Quote

Anyways, was thinking. I respond well to that template for strength, but if I want my legs to get more explosive, is this still the way to go with the depth jumps, oly and squat?

ya well you have sprints also.. jumps and double leg bounds would be all i would add to that routine for very explosive exercises.. if you added those, i would add them on mon/fri, the other days are already stacked.

pc man

15364

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

« on: August 08, 2011, 05:07:03 am »

8/7/2011

bw = 145
soreness = 0
aches/injuries = 0, recovering good finally from being sick
diet = 5 eggs + tortilla wrap + habanero + 3 ramen, dunking, bodyweight exercises {pushups/pmghr/calve raises} + 3x100 glute bridges

some dunks above from tonight ^^ pretty good given the low calorie stuff and recovering from being sick..

goal=135

looking at that picture, hungry, but cant, koz im fasting..

athletic anorexia in full effect..

tomorrow i might take a redline for my dunk session. back to squatting also.

pC

15365

Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.

« on: August 08, 2011, 04:57:26 am »

mexican dunker, crazy hops

15366

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

« on: August 08, 2011, 02:15:12 am »

np flanderr.

could finally land some semi-hard dunks today after a week+ of flu... pretty good considering flu, diet, etc.. once i hit my target weight and start eating better, i will really be flying.

15367

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

« on: August 07, 2011, 07:13:48 pm »

Quote from: Flander on August 07, 2011, 06:33:08 am

Whats a VLCD?

very low calorie diet, 700kcal or less. :F

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And could you check out my plan for the next weeks?

http://www.adarq.org/forum/progress-journals-experimental-routines/by-the-power-of-greyskull-flander/new/#new

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5 weeks until my next competition. Ill be trying this setup for the next 3-4 weeks.

Sun: session 1:
- WARMUP
- SPRINT WARMUP
- SHORT ACCELL: 15 - 20m x 6
- Throws
- Depth jumps 4x5
- Jump snatch: To a heavy 3
- SQUAT : 3 x 5
- BARBELL LUNGE : 4 x 5 each
- OPTIONAL CORE + TKE
- STRETCH

Mon: upper
- WARMUP
- SHOULDER WARMUP
- FLAT BENCH PRESS: 4 x 3
- INCLINE BENCH PRESS: 3 x 5
- S1: DIPS : 3 x AF
- S1: Cable pulldowns : 3 x 8
S2: (low inc) SINGLE ARM DB BENCH: 3 x 8
S2: (3s paused) DB ROW: 3 x 5
- OPTIONAL CORE
- STRETCH

Tues
- Throws

Wed: session 1:
- WARMUP
- SPRINT WARMUP
- SHORT ACCELL: 15 - 20m x 6
- Depth jumps 4x5
- POWER CLEAN : to a heavy 3
- DEADLIFT : 3 x 3
- Front squat 3x5
- OPTIONAL CORE + TKE
- STRETCH

Thu:
Throws

Fri:
- WARMUP
- SHOULDER WARMUP
- HANG POWER CLEAN: 4 x 3
- M ilitary: 4 x 3
- (3sec) PAUSED FLAT BENCH PRESS: 3 x 5
BOR: 4 x 5
- OPTIONAL CORE
- STRETCH

Almost the same I did this winter, but I changed it up a little. Mainly paused lunges to front squat.

looks good man.. i mean you responded well to that similar template before so, and the changes seem fine.. looks good

15368

Basketball / awesome idea, basketball courts scada networks

« on: August 07, 2011, 06:00:27 pm »

adarq: basketball courts should be hooked up to SCADA networks which give updates on the internet, so u can figure out which courts are dry or wet

^^^^ someone create that technology/initiative.

15369

Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.

« on: August 07, 2011, 03:27:45 pm »

durant nasty dunk at rucker

15370

Basketball / Re: Kevin Durant going apeshit@~!

« on: August 07, 2011, 03:26:48 pm »

durant NASTY dunk at rucker

15371

Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.

« on: August 07, 2011, 03:25:50 pm »

5'9 murph yet again, so impressive

15372

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

« on: August 07, 2011, 05:36:18 am »

08/06/2011

bw = 146
soreness = 0
aches/injuries = 0, SLIGHTLY SICK - FEELING ALOT BETTER
diet = 5 eggs + 2 habanero peppers in tortilla + protein/water-drink, rested-max-session=225x15, pushups/pmghr/calve raises

gonna pig out tomorrow prolly, glad i got two VLCD's in a row, will get back to it on monday.. hoping to dunk good monday though.

pc

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