Adarq.org

^^

Got some research on the leg drains darq?
Dit that stuff ages ago, supposedly helps and felt great, haven't read a single paper on it yet though.

Other then that, dope stills, looking forward to the vid

nope no papers on my part, could search tomorrow possibly.. it's in science & practice and you can see chinese oly lifters doing variations of it after training sessions..

all i know is it is effective, ive been consistent with it lately and it's helping a ton.

thanks 4 the compliment too man, pc

Quote from: adarqui on December 21, 2010, 05:48:49 am

BTW ZGIN

leg drain is, legs propped up ~80 degrees, relaxed, while ur supine on the floor (on ur back), relaxing, pillow under head chillin`, for at least 10 minutes.. I do mine for 15-30 minutes while I irc/forum.. makes legs feel great, helps return pooled blood/inflam chemicals etc from the legs. it also reduces blood flow slightly and you get a little hypoxic environment going on, also good for recovery.

pc

haha. as soon as i posted in my journal, i googled it and found what it was. Can i do it 20 min after the end of my workout?

ya go for it.. i do 30 lol.. legs actually become painful at that point, then i stand up and i feel amazing ;d


pc

Forgot to log a few days ago... 12-18-10

Ankle rehab during upper body session:

Resistance band around forefoot, 2 sets of each- in/out/up/down.

Light sprint down long hallway (~20-25yards), ~20 light pogos, light skipping back down hallway - 3 sets of this

2 sets of one legged calf raises on stairs.

Ankle flared up a little from this session, iced afterwards and the next day.

be careful with the ONE LEGGED calf raise, i'd just go two for now, or at least rotate single and double.

---------------------------------------------------------------------------------------------------------------------------------------------------------------


12-20-10

Ankle rehab:

Resistance band- 3x20 each - in/out/up/down

3x15 one legged calf raises on stairs. 2x15 with foot turned to the inside ~30 degrees.

Stretched by pulling forefoot back towards body and to the inside a bit.

Epsom salt with warm water, stretched again afterwards.

how'd it feel after 12/20 ?

pc

Quote from: adarqui on December 20, 2010, 05:44:54 am

Quote from: Kingfish on December 19, 2010, 04:33:44 pm

Sun
Dec 19, 2010

Squats
[135,185,225 x6][275,325 x4][365x2][385,405 x1]

Jumps
- Depth Jumps 18" x2-4

* BW getting close to 194lbs in the morning. felt strong but the lifts were harder than usual. i had to start with 135lb today because im stiff. 4 day rest from heavy lifting is very good for recovery but it takes effort to get my legs ready again.
* almost got pinned with rep 4 of 325 paused warmup. lol 365x2 paused was not as bad.
* 405x1 a 8.5-9/10 lift. this is a good sign. the workout following a hard delaod is usually a PR. i did not push for a 405x1 workset because legs were just not firing right today. i would have gotten pinned at 405x3 and 405x2 would be hard.
* today should be a good warmup for tuesdays 405x4 4x4-6sets. 

lol how u almost get pinned with 325?

adarq, thats possible... i got pinned with 135lb yesterday lol

impossible......... stop trolling, LOL.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

20 Dec 2010

PHASE 2 - Cycle 2 - Explosive & Stim Workout

Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout

Bodyweight@session : ~201
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.

EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.

MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 ,  
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.

ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.

SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 ,  

END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both!      

WTF???????????? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc

Rim looks higher than 10 feet to me...

ya it felt a little high but i beasted the fuck out of it..

peace

Quote from: adarqui on December 19, 2010, 11:42:44 pm

Quote from: BMully on December 19, 2010, 04:14:34 pm

Quote from: adarqui on December 19, 2010, 04:02:14 pm

Quote from: BMully on December 19, 2010, 03:43:05 pm

you can't get knocked down twice and expect to win bro.

actually, yes you can.. that's two 10-8 rounds, hopkins won pretty much every round besides those two.

I'm agreeing with you, that's the excuse of the homer's that said he tied...hopkins was last knocked down 1995, and he was last knocked down 1994..That's pretty good, especially since he is so old
Pascal wants a rematch, he wanted to win outright...that would be great!

he'd kill pascal in a rematch, pascal is completely shook.

much props to bernard, what a beast at 45, looked 20's in that fight.

there could be a rematch, one final rematch to end the career of hopkins maybe...He has got to give it up soon though 46 is SOOOO old in boxing, got to be feeling some affects

his brain is healthy, he doesn't take damage, he's a defensive genius.. I honestly think hopkins will retire soon with the ability to keep fighting for many more years, honestly, he's a specimen, I am so impressed.. I hope to be dunking 40"+ at his age, loool.

I think he will destroy pascal in the rematch, there's really no way pascal will recover from that kind of mindfucking he experienced.. He got completely dominated, and his conditioning will never be good enough to keep him in the fight from rounds 7+. Hopkins got him on lock.

peace

it's pretty much the same spot, the 2nd pic and my pic, right before the concentric.. dno, it's obvious that his knees aren't way in front of his toes like mine, and he's in much more of a side plant.

pc

i think i jumped insane high tonight, had so much anger in me, only 5 hours sleep but i was pissed at some of the call-em-out shit.

im tired of people claiming numbers with no proof to promote programs, shit bugs me, amped me up good though.. thanks scammers!