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Messages - adarqui

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17596
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: December 25, 2010, 09:04:31 pm »
Quote from: Ice-O on December 25, 2010, 08:59:48 pm
I havent bought a pair of b-ball shoes in a while. Im going to give them a try. Was looking around but dont feel like spending 100$+. The only thing that scares me is they look to thin for heel to land. Could I use these for indoor b-ball games?

ya you'd have to get used to them for a while before being able to ball in them, who knows you might feel great in them right off the bat and be able to ball but i wouldn't do that right away.. i've played full court, 21's, etc in them and moved really good/felt great, but i'm very used to these shoes..

peace man

17597
Pics, Videos, & Links / Re: Cskin gettin up nicely!@!
« on: December 25, 2010, 08:12:11 pm »
Quote from: Raptor on December 21, 2010, 04:06:08 am
Quote from: tkxii on December 20, 2010, 06:04:41 pm
Very very quick jump

Raptor, about the hip bend, I think it is in part due to genetics/limb structure. If you lok at the way cskin walks, his legs are slightly pointed outwards, meaning he has a glute preference. People with straighter legs, or legs pointed inwards may use the deeper quad bend more. Examples include Guy dupuy, maybe adarqui, AUT, myself.. it's hard for me to throw my legs out to much actually

I'm not sure about that. I still think Adarqui could get higher with more posterior chain, he's currently destroying his knees, (they look to be under extreme tension when he jumps judging by their position) in my opinion because of this high dependence on quads and their usage in jumping. To me, that's sub-optimal biomechanics. I know I'm on an island while saying what I'm about to say, but I don't really think it depends that much on the individual.

Yes, it does depend on the individual, but I think more in strength than in structure. I think in terms in structure the body will alter the jump stance (feet wider apart) and stuff like that, rather than muscle involvement. Muscle involvement depends on strength IMO.

i'm destroying my knees folks, because i'm not a "p-cain jumper"

 :uhhhfacepalm:

17598
Pics, Videos, & Links / Re: power clean video snapshot
« on: December 25, 2010, 02:43:42 pm »
Quote from: Raptor on December 24, 2010, 02:06:08 pm
I seriously think Dizal Wizal is a hero... I mean, even with horrid ahem... I mean perfect form, he didn't yet get injured to my knowledge at least. That's beast (no sarcasm).

i respect that too actually.. that's pretty strong lol

17599
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 06:30:45 am »
merry x-mas and all that stuff!

12/24/2010

bw = 155
soreness = 0
aches/injuries = right peroneal/ankle slightly during warmup for dunks
fatigue = low
diet = prot shake + 2 tspn instant coffee, prot shake, pasta fresca + bread & butter, cookies + ice cream, prot shake + almonds ;d

workout #1: dunks/jumps
- pics above, jumped better at the end, was kinda pressed for time so really high pace

workout #2: from 4am to 6am, off and on
- calf raise: 50, 50, 50, 50, 50, 50, 50, 45, 60
- prone reverse hyper 'lockout' (not full rom): 50, 50, 50, 50, 50, 40, 65,


going to do alot of those tomorrow too, plus squat, rest sun, then kill it monday, new court ;)

peace!






255 x 21 @ 155 a few nights ago, finally uploaded


17600
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 05:46:08 am »
thanks alot jonas!


Quote from: vag on December 25, 2010, 05:36:42 am
The "Dunk Travel Channel" idea is amazing , loved it!

thanks man, gonna hit up a real nice court on monday i think.. drove by it today and it looks sick.



Quote
Also your jumps are so consistent , in the past you used to be jumping ~2'' below PR and get random ( 1 or 2 ) peak jumps each session , now you look like steady 0.5'' below PR , awesome stuff.

ya i agree, and i'm actually jumping higher towards the end of sessions now lol.. those big jumps in my pics above, those came towards the end of my session.. very short rest between all jumps.. the head height jumps came in the beginning, not even close to feeling peaked.. but ya.. i feel way more consistent now-days at hitting my top jumps.

check this ololol:

hoop 1 vs hoop 2:





ok ya i should just measure the hoops, but i hate measuring with a tape measurer so F it.. ;d but the nets are pretty much the same.. hoop i jumped on today def looks higher between fingertip and bottom of net (and higher overall, from head to rim).

dno just happy about that first still considering i do believe the rim was high 2" or so... shit has me really happy hah.

monday = killing a new court !!!! ;d

pc

17601
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 25, 2010, 04:53:43 am »
Quote from: cowed77 on December 24, 2010, 07:56:19 pm
Worked the graveyard shift on Xmas eve, got home 8am Xmas day.

ahhhhhhhhh sucks!$!


Quote
Ghetto workout.

superset
pullups:          4 x 10
dips:               4 x 15
ply pushups:   4 x 10
dragonflags:   4 x 6
calf raises:      4 x 20 each leg


Tried to do a finisher set of pullups, only mustered 11 before I decided to call it a day.

Did a few 'closed eyes balance on one foot' things on the hurt foot (right one). Heard it's good for proprioception, the being's self awareness in space. Had my toes all curled up gripping the soles of my Nike frees, I bet they are really useful, so I did a few on my good foot too.

ya that could be beneficial for you for sure, if you feel anything sharp though, don't do it.. that goes for anything.

pc

17602
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 25, 2010, 04:34:52 am »
Quote from: LoopieMclooperson on December 24, 2010, 01:25:06 pm
Quote from: adarqui on December 24, 2010, 06:06:05 am
ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?



np man, ya, REA squat, jump squat, or oly lifts.. whatever you're most proficient at.. if you havn't done much REA squatting, i'd go with jump squatting, it's the most simple power exercise to perform.. if you're proficient in oly's, i'd go hang snatch etc, a la lance's recommendations..

for REA & jump squat you're looking at: 5 x 3, ~2min rest between sets

for oly's you could use a variety of sets/reps, but something similar to the above, 5 x 2-3 etc.

peace man

17603
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: December 25, 2010, 04:24:11 am »
Quote from: Eric on December 24, 2010, 12:00:04 am
yeah it sucks


but jumping in the waffles today

i got prolly a few inches over the rim im not rele sure it was a weird jump off 2 feet so if anything im up about 3"s from the time i rele wanted to get back into it

and probably 2 inches increase on my running vert

im almost dunking again without a oop, if i got a good oop i think i could throw down a weak one

but def 3 more inches and i should be able to throw down again, off 1 foot anyway, 2 feet is a different story

and to help speed those gains up i bought tropinol by Iforce, their new test booster.  i guess they do what Animal does and pick people from the forums to test it out.  they did their blood work n all that got their test levels before and after and some of them rose up 300% or so and estrogen levels dropped so hopefully its a good product that wont get banned for awhile

man u r a supplement addict lol..

good stuff on the vert increase!!

17604
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 02:48:26 am »
new court, just a bunch of still's, the "10 foot rim" seemed a lil high again..

this was my best jump on it, really love this pic..




warmup jumps, hit some head height jumps on the 9' rim to warmup..








car i saw flipped over on the way home... had to vid tape it speeding by:






































17605
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 02:32:06 am »
vid from last dunk session, episode one of the dunk travel channel ;d




me messin` around


17606
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 02:30:06 am »
Quote from: Guga on December 24, 2010, 11:27:47 am
good to see that the infidel rim has been punished.

btw, hope that the next vid include those 2 handers and that lefty from the pics.

unfortunately nope, got lazy vid editing and forgot to put the lefty in it.. ;< deleted footage already for today's footage.. no two handers today.

pc mang

17607
Basketball / Re: Highschool dunk contest, some serious throw downs
« on: December 25, 2010, 12:05:56 am »
adarq.org officially boycotts white people after that dunk contest, let it be known! there will soon be a call-em-out for caucasians shortly.

17608
Strength, Power, Reactivity, & Speed Discussion / The training equipment thread, PRICES, questions, equipment links etc
« on: December 24, 2010, 01:49:03 pm »
this thread is needed..

pc

17609
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 24, 2010, 06:17:49 am »
Quote from: Raptor on December 24, 2010, 05:01:13 am
Wanna feel the burn?

Light a match!

Or so did Hafield say about high rep stuff. :ninja:

huh?

explain..

lol






12/23/2010

bw = 155
soreness = none
aches/injuries = feel good amazingly, everywhere
fatigue = low
diet = prot shake, 4 bananas + cheeseburger, 4 bananas + prot shake, prot shake + 2 bananas + PB burrito

prot shakes are mostly from now on going to use 2% milk, not whole.. no need for whole with this protein in it, protein makes it taste great.. should be interesting to see if i lose some lbs just off that.

workout: resting
- prone rev hypers: 5 x 50, strong glutes damn wtf beastin.




vid editing crap all day, it's consuming my life, i didn't even like the vids i was making but whatever, the rendering process kills my comp and takes forever sheeeeeit.

planning to dunk indoors tmw, gona do it big.

peace

17610
Introduce Yourself / Re: for 45" running vert
« on: December 24, 2010, 06:07:25 am »
Quote from: Chris Hickson on December 24, 2010, 01:48:39 am
wednesday:

at power lifting gym:
squats
160x5
160x10
160x15
250x5
340x2
370x3-belt, not hard.
160x15-wide
160x15-medium
250x10
250x5
160x15
160x15


Other gym for other stuff later in day.
hack squat
90x10
90x10
90x10
180x10
90x10
lying hamstrings
110x30
250x6
100x10-each leg, alternated which leg went.
light quad extensions
??x30
??x30
shot around for ten minutes.

Thursday:woke up early to lift at the my old highschool
btn pushpres/jerk
135x10
185x5
225x4
275x3
325x1-new record, but pressed it out, shoulda jerked it more.
bear complex
135x1
225x1
245x1
275x0-missed on the third lift of the complex due to wrists mostly.
pullups
x3
x3
45attached x 6
cleans
225x3
225x3
snatch
135x1
185x1

tested standing vert...wasn't jumping good this morning but got around 34" on vertec. I think I am at over 36" when I am at my best jumping days.

Thursday night
bball jumped good. lol....no estimates but it was def. good. lol.

very nice, get some vertec jumps on vid one day mang, not enough of those on youtube!@$

pc

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