Adarq.org

im not sure if its just me but you got up NICE! wtf

thanks mang, ya got up gr8 on a few jumps











lmao ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^




05/17/2011
bw = 152
soreness = calves
aches/injuries = left shoulders, knees a little achy
fatigue = moderate
diet = protein/water-drink+4-scoops-coffee + gatorade, dunking + gatorade/protein-drink, 1 lb of chicken tenders + salt/vinegar chips + green tea, gatorade, session{pin-7-squat=325x10 very controlled}, protein/water-drink, run with dog, session{pin-7-squat=295x6 super slow}, gatorade + protein/water-drink, chocolate peanutbutter hagen dazs pint + 4 bananas + coconut water, bw-exercises{H=50,CR=60,H=50,CR=70,H=iso,CR=80,H=80,CR=80,H=101,CR=90,H=80,CR=90,H-partial=90,CR=80}, protein/water-drink+fiber + 5 bananas

sleep = 8 hours



325 x 10 CONTROLLED = best squat ever probably.. murked me the rest of the day.. will upload tomorrow probably.

Do you see any disadvantages in doing leg extension isos (for VMO "awareness") before plyos? As a rule, you should not do isos before plyos because it messes up the proprioceptivity factor and you don't want that, but in this case... I don't know. That's why I ask you if you have ever done them prior to plyos?

well if you're just using the BW version, i don't think it matters.. it's more of an activation exercise at that point.. most types of weighted iso work do wreck my quads for jump stuff, but not sprint stuff.. iso-extension-stim keeps my quads fresh, so that's the only iso i like for VJ/plyo work.. so ya i don't think it would cause a problem at all, i wouldn't do any weighted variation prior to the plyos.. heavy low volume lifting prior to plyos is ok though.

Quote from: adarqui on May 17, 2011, 04:42:56 am

05/16/2011
bw = 151
soreness = calves
aches/injuries = left shoulder :/
fatigue = moderate
diet = protein/water-drink+4-scoops-coffee + gatorade, dunking + gatorade/protein-drink, 2*protein/water + gatorade + turkey & cheese sandwich, session{jump rope 5 x 100 low hops superset with pin-7-squat=worked up to 405 x 1 pretty controlled, calve-raises=135x30, ng-pullups=10}, protein/water-drink, run with dog, gatorade + 3 eggs + tons of egg whites + 2 bread + 1 cheese, guava drink while grocery shopping, bw-exercises+STRETCHING{H=50, CR=50, H=60, CR=50, H=50, CR=50}, LTMP-SINGLES{jump rope 5 x 100 superset with pin-7-squat=worked up to 365 x 1, 405 x fail, calve-raises=135x30}, protein/water-drink + coconut-water, dog walk, session{jump rope=4 x 150 superset with pin-7-squat=worked up to very controlled 315 x 10, calve-raises=135x40, ng-pullups=12}, 2*protein/water-drink + coconut-water, 7 bananas + almonds, tons of stretching


sleep = 8 hours
       
glad to hit 405 pretty controlled, and 315 very controlled for 10, but my left shoulder is seriously jacked up.. :/

knees felt so shitty prior to 315 x 10,that's why i did the 315 x 10, to get blood flow, they feel great right now... definitely needed that time under tension/blood flow, helped a ton.

pc

 Pushing some nice and heavy weight especially at only 151lbs!!!

thanks man

I see that you drank 6 protein shakes for that workout day, how many grams do you take per shake and how much in total for the day? Also what do you do for your dietary fiber intake, bananas?

~24-30g per scoop depending on the protein container i use..

for fiber, i take benefiber in addition to bananas.. ive only recently been back on the banana-loading (lmao) and it's definitely the best way to clean yourself out + carb load.

I've been steadily binging on whey protein and the results have been good w/ fat/weight loss and strength increases, I just need to figure out what fibery foods I should be eating with the protein.

nice

my fav's are red kidney beans and/or bananas..

Keep making those gains mang, your vert is  going to be even more insane down the road when you get 3x your weight for reps!!!

thanks man, definitely.. got to keep pushing myself hard.

peace man








some stills, cns is toast.. jumped real good first ~8-10 jumps then complete shutdown..


















first dunk attempt:






spent most of the session trying stupid ass "windmills", horrible

You're starting to get those "im pretending not to watch but I actually am because this white dude is sick!" looks lol.

lmao ya, but most people just seem to watch instead of try and sneak a peak now.. ;f

Quote

that one was ~45min or so.. usually an hour, but i've been rushing my dunk sessions quite a bit, really keeping the tempo up, in the last few.. the FAU gym one was 50+ jumps in 45min, yesterday's was 40+ jumps in 45min.. crazy pace, all thanks to massive banana intake haha.

peace man

Adarq, wow your dunk session was 45 min! That is some incredible explosive endurance!!! I'm going to go ballistic with the bananas now for sure, haha.

nice, eat em the night before, beware though, 7-10 banaas will make u poop like a pro :F

Did you do another weightlifting session that day as well, and if so pre or post the dunk session?

ya i did 4 lifting sessions the day before, then 3 day of.. im trying to get in 3-4 lifting sessions per day of basically the same session, superset jumprope/reactive work with pin-7 squat singles, work up to a max, finish with 45 degree hyper burnout.

Also much appreciation for all of your detailed responses always, you tha mang, peace brotha....

np man.. im trying to stick to basically the same workouts every day until june 3.. very high frequency squat singles.

pC






workout from yesterday, didn't journal it:


05/15/2011
bw = 151
soreness = calvesaches/injuries = hamstring tendons, left shoulder :/
fatigue = low
diet = protein/water+4-scoops-coffee + 0.5*greentea-drink, dunking + protein/gatorade-drink + 0.5*greentea-drink, 2*protein/water-drink + turkey & cheese sandwich, session{jump rope 5x200 superset with pin-7-squat=worked up to 375x1 controlled + 405 controlled FAIL}, protein/water-drink, hardly running with dog, gatorade, hypers{50+50+50+50+80+}, 3 eggs + tons of egg whites + almonds + 2 bread + gatorade, quad/shoulder stretching superset with hypers & calve raises {H=70, CR=50, H=75, CR=50, H=70}, LTMP-SINLES{jump rope 5 x 200 superset with pin-7-squat=worked up to 375 x 1, 405xfail}, protein/water-drink, dog walk, LTMP-SINGLES{jump rope 5 x 100 superset with pin-7-squat=worked up to 375 x 1, 405xfail}, 2*protein/water-drink, 8 bananas + protein/water-drink + gatorade

sleep = 7 hours










some stills from today:

Quote from: adarqui on May 15, 2011, 03:29:13 am

what's that? really long beard? doubt it..

Something a little bit like this....

niiiiiiiiiiiiice, pimpin..

The beard is lookin' real good man. Ginger is the killer colour too.

haha appreciate it.. ya it's funny, the more it grows in, the redder it gets..

You thinking about going caveman?.

what's that? really long beard? doubt it.. it gets annoying after a while.. then i impulsively shave it.. :F


pc













05/14/2011
bw = 152
soreness = calves
aches/injuries = knees slightly, ham tendons slightly, back slightly
diet = protein/water-drink + greentea, session{MR halftucks 5 x 40 superset with pin-7-squat=405x1, unracking=500x1, ng-pulllups=10, 45deghyper=50}, protein/water-drink +turkey & cheese sandwich, chipotle burrito double chicken, protein/water-drink, session{MR halftucks = 4 x 10, pin-7-squat=375x1 so hard, unracking=475x1}, protein/water-drink, dog-walk, session{MR low halftucks = 5 x 20, pin-7-squat=375 best rep ever at 375}, 2*protein/water-drink + 7 bananas + gatorade + tons of almonds
fatigue = moderate

sleep = 7 hours:w

session 3 = best rep ever with 375.. completely controlled.. crazy koz, session 2 i grinded it out so hard with a bounce.. frequencyyyyyyy :F

Quote from: adarqui on May 14, 2011, 05:59:30 pm

Quote from: steven-miller on May 14, 2011, 02:30:53 pm

Some nice PR's from yesterday and today:

Powerclean: 254 lbs

Squat: 419 lbs x 5

sick, why don't you vid anymore? squat is getting insane mang.

Hey, gonna vid more soon! Usually I am somewhat short on time in training or there are a ton of people around in our rather small weightlifting gym. Will definitely try and film some of the bigger PRs though. There should be several of them in the coming weeks!

nice! looking forward to them.

i prefer ISO unextremes where i start to do one and then i just say forget it and fall on my butt

iso sleep extremes? 8 hours of pure joy.