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Messages - adarqui

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17686
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: December 20, 2010, 05:40:50 am »
Quote from: Zetz on December 19, 2010, 02:49:06 pm
The PR was kinda cool. I did my first set with 205, went down lower than normal, even for my 3x5's, so I decided I could do better. My last set with 210 was probably better than my first with 205. Bar just bounced on both reps. I love the sound of the plates clanking when I do that.  ;D

clanking sound is boss, i agree.. love that



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I was in Mexico this summer. Yeah, the whole place is going down the gutter with the cartels. I visit a lot of people with my family while I'm there and not once was it not brought up for at least ten or fifteen minutes. Usually the topic went on for a couple hours. You hear about people just down the street being involved or having someone kidnapped or murdered. Despite all the violence people need to go on with their lives, and that's really what you see. If you just stood in downtown (I'm pretty sure for any city) for a few hours and looked at all the movement, you'd think everything was fine. One thing that actually happens a lot during transport, is the cartels will have a semi-truck block a road while shipment is turned on it. I got to witness that happening in some backroads leading to the tiny farming towns where I'm from. Blocked for about 20 minutes. No one bother honking or getting out of there cars. If I remember right there were police there too, driving with the cartels almost like escorts. I witnessed corruption first-hand. The place is a cesspool.   

damn dude that is nuts.. it's even worse now i imagine.. the death toll lately has been worse than the death toll in iraq during the war, freaky.. hope your fam there stays safe.

peace man

17687
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 20, 2010, 04:57:02 am »
Quote from: cowed77 on December 19, 2010, 09:46:09 am


a pic of the inside of the ankle.

what i dun understand is how the bruise got there. there isnt much flesh there, right above the round ankle bone, but the bruise is quite bad, and its painful to the touch.

swelling has gone down now, icing and massaging it. can walk now, but still no full rom without some pain at the ends.

if i feel better tmr, i'll go do an upper body workout.


damn, looks ALOT better.. well the bruising is from a 'tear' in something most likely.. probably not complete if you're walking again already, probably a small tear in some ligament/tendon etc.. looks like you'll be good man.

good news, keep icing! at least 1-2x/day.

pc

17688
Strength, Power, Reactivity, & Speed Discussion / Re: Eccentric-less Training
« on: December 20, 2010, 04:51:25 am »
Quote from: Raptor on December 20, 2010, 04:32:50 am
Quote from: adarqui on December 20, 2010, 04:25:19 am
Quote from: Raptor on December 19, 2010, 03:44:35 pm
That makes me think of construction workers and their muscles. They basically lift things every day, have a pretty big "rest" time in between "reps" and they are BIG.

besides the fact that they get in significant isometric, concentric, and eccentric training per day, their diet is usually very adequate in calories, as many of them drink a good amount of beer and eat a good amount of "junk". There's not many "vege" construction workers, or ectomorphs for that matter, those people are usually pretty tough (meso, which the job pretty much requires) and eat big.

It's the same reason you don't usually see NFL types in the nba, the nature of the "job" dictates who works there.

peace

Yeah exactly. That's why o-lifters are short as well. They're not short because they haven't grown anymore since they lift a lot and all that crap, but they are short because that body structure is efficient for that sport and short o-lifters are better than tall o-lifters so you see more short o-lifters at the elite levels since they are advantaged.

And I liked that astronaut example a lot. I was preparing to reply with that but you took it before me. :strong:

LIKE USUAL, I WIN, U LOSE..

jk

good point btw, imagine kevin durant going into a gym with dreams to be an 'olympic lifter', aint happenin`..

the same point can be made for, "OMG BRO, THOSE OLY LIFTERS, THEY ALL JUMP SO HIGH CAUSE OF OLY LIFTING", and here we are looking at elite oly lifter data.... well, oly lifting and improving strength does help their jumping, but those guys have great leverages for strength and are already good at producing great amounts of force very fast, thus the reason why they are oly lifters.

what came first, the chicken, the egg, or my peanutbutter burrito.

we will never know.

17689
Strength, Power, Reactivity, & Speed Discussion / Re: The mindset of people who want to use "bands", not on barbells
« on: December 20, 2010, 04:46:17 am »
Quote from: tkxii on December 18, 2010, 09:36:33 am
I would never use the bands for isotonic training, but with isometrics, they are a pretty great activation exercise. Maybe good for recovery days too?

bands only could possibly be good for recovery, since the weakest joint angles will experience less stress.



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I remember once I almost bought athletes acceleration, which uses the bands for isometrics, and I definitely noticed an increase in speed, because the bounce back from the bands tells your CNS that you are faster.

it could all be very perceptual btw.. for example, people who wear 20lb vests, jump, take off vest, jump, feel like they are flying, yet they are actually getting lower because their CNS is temporarily fubar'd.

so ya, going off feel can be distorted, not saying it was in your case, but it's something to think about.

another example would be the people who do ISO EXTREMEZZZZZZZZZZZZZZZ *ONLY* PROTOCOLS and "feel faster" sprinting, yet, they actually get slower and unathletic.


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I think it could have potential to increase ractivity, lower ground contact times without damaging the joints.

??? not sure what you mean?

one of the worst ways though, to prepare the 'joints', is to become very unspecific.. you see this in people who practice on hardwood courts for example, then go out and ball hard one day on concrete, and end up getting raped.. body adapts to surface type, so, not sure why i mentioned that but i felt like mentioning it.. lolz





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I've been using the swiss balls for isometrics and I usually feel like I'm on a cloud after.
For example. you could push back against the ball, which is against the wall, with your foot, to target quads/glutes/achilles. You should feel pretty fast after. What that big dude did with the glutes and bands is a good example, except isometrics.

Edit: and man! I love chicks with meaty legs, I actually want to eat them. HAHa jk...

lol wut, sicko.. dno if that's still considered RAW, probably is.

;d

17690
Strength, Power, Reactivity, & Speed Discussion / Re: Eccentric-less Training
« on: December 20, 2010, 04:25:19 am »
Quote from: Raptor on December 19, 2010, 03:44:35 pm
That makes me think of construction workers and their muscles. They basically lift things every day, have a pretty big "rest" time in between "reps" and they are BIG.

besides the fact that they get in significant isometric, concentric, and eccentric training per day, their diet is usually very adequate in calories, as many of them drink a good amount of beer and eat a good amount of "junk". There's not many "vege" construction workers, or ectomorphs for that matter, those people are usually pretty tough (meso, which the job pretty much requires) and eat big.

It's the same reason you don't usually see NFL types in the nba, the nature of the "job" dictates who works there.

peace

17691
Strength, Power, Reactivity, & Speed Discussion / Re: Eccentric-less Training
« on: December 20, 2010, 04:21:44 am »
Quote from: tkxii on December 14, 2010, 05:52:46 pm
Also, I think eccentric-less training is more natural and designed for our bodies, so perhaps better. Just a thought with no evidence, I wonder what everyone thinks.

more natural? there's absolutely nothing more "natural" than impacts. Reduce the impacts one experiences and the body will break down and deteriorate. Walking, jogging, sprinting, jumping, etc all cause the body to experience major eccentric forces, this is where all of the adaptations take place. You simply CANNOT go through life without considerable exposure to high eccentric forces, if you did, your bone mass, muscle mass, everything, would just disappear. Take an astronaut for example, that's an "eccentric-less environment", they have to simulate eccentric activity and use band tension to try and maintain strength, bone density, and lean mass... If they don't, they just fall apart and turn into piles of mush. Look at what happens to sedentary people, they turn to mush as well.

peace

17692
Strength, Power, Reactivity, & Speed Discussion / Re: Jump Training Multiple Times a day
« on: December 20, 2010, 04:11:18 am »
Quote from: lamp on December 19, 2010, 08:50:18 pm
When I get bored, I like to read through some of the old threads on the Charlie Francis website.  There are a lot of really knowledgeable coaches who post there and the discussions get really interesting.

I was reading through one of these old discussions when I noticed the user Christian Thibaudeau who was posting in 03 in his pre-T-Nation days.

The discussion was about the frequency of training for the olympic weightlifting teams of bulgaria and the other eastern bloc countries.

According to Thibs, one of the primary reasons for their style (multiple sessions per day) was  as follows:

Quote
2. Increased synaptic facilitation. There is evidence that motor learning is improved more by frequency of practice than by volume of practice. By training 2-3 times per day, event at equivolume, the motor learning effect is greater.

Vertical Jumping is a motor skill just like lifting weights is.  So wouldn't doing jump training multiple times a day on a training day be more beneficial?

I assume for a recovery standpoint it wouldn't be good to train every day but on training days this suggests that the optimal amount would be several (2-3) shorter jump sessions.  This should lead to better/faster results.

Thoughts on this?


I think for someone who lacks efficiency at jumping, it could definitely help to accelerate motor learning, as long as it's not maximal for every session throughout the day. For all others though, I think maximal jumping mutliple times per day has some problems. The most glaring issue I think it has is overuse. Maximal jumps are really intense on the joint surfaces, achilles, patella, and quad tendons. If you jump 2-3 times per day, maximally, at a somewhat high frequency (3-4x/week), I think your risk of overuse injury sky rockets. The stress placed on the joint articular surfaces of the ankle, knees, and spinal column is far greater than isotonic lifts. This is why I think you could squat/oly more safely, multiple times per day @ at high frequency, than jump multiple times per day at that same frequency. If you are "shut down" following the first session of the day, the 2nd and 3rd etc will be alot more risky. I personally feel like i've run out of certain "neurotransmitters" following a max effort jump session, hard to explain.

Beyond that, I think staleness is a huge issue. It's alot easier to push through staleness on oly's/squats etc, since you have a far greater time to display force. Also, lifts result in far greater "testosterone production" than jumps. If you are stale during jumps, you will have no motivation to actually jump. I imagine one would get stale fairly quickly jumping multiple times per day+high frequency. In these examples though, keep in mind lifts aren't ABSOLUTELY MAXIMAL during high frequency/multi session days, they usually are held back via heart rate/percentages/whatever, there's not usually a considerable psycheup... jumping maximally requires some psyching up, this would mean you have multiple psycheups per day, which just would result in way too much fatigue imo.

if the jumps are submax, for a motor learning goal, then it's doable, but max jumps, I just don't see it being effective.

peace man

17693
Program Review / Re: Jump Manual
« on: December 20, 2010, 12:02:15 am »
Quote from: Jacob Hiller on December 19, 2010, 11:46:43 pm
 "Substantial track and field background"- looks like you triple jumped 42 feet and five inches? nice man,srsly, I respect jumpers, I have worked with alot of them.  One of the female athletes I worked with throughout college here at Sam Houston jumped 42 feet and 11 and a half inches her sr year so I know and respect what kind of triple jump that is.

lol - I can't tell if this is serious or not.  I'm curious where you got that number, I jumped well over that in high school... haha...
I jumped more then that in high school, really nothing to brag about my high school and college athlete days were full of unreached potential... my college jumping career was nothing special...  it wasn't until after college sports that I actually "figured things out" and started getting results to be proud about.

42 aint too bad in high school for what it's worth.

what were your numbers in h.s./college? just curious.. You specialized in triple jump? Or did you high jump also? For what college?

peace man



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I communicate with Adam every now and then and actually had talked to him about this forum.

Regardless, you know me now... and from what i can tell you don't "really" have a problem with me.. I don't think, so if you have problems with me it'd be appreciated if you come to me first or at least inquire.

17694
Boxing / Re: bernard hopkins vs jean pascal - HOPKINS GOT ROBBED
« 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.

17695
Performance Training Blog / Re: Maximum Strength Effort Method
« on: December 19, 2010, 10:42:52 pm »
Quote from: PointerRyan on December 19, 2010, 10:33:39 pm
andrew, i dont get it. if we're doign fulkl squats, and ur doing half squqats cause it applies more to vertical jump, thn why am i doing full squats?

chao

i've yet to see a video of you squatting, so i can't comment on whether you should be doing half or full, but in general, people who don't have a bunch of experience under the bar should train with a greater ROM. Half squats for a beginner could be too much weight for the vertebral column.

peace

17696
Performance Training Blog / Re: Maximum Strength Effort Method
« on: December 19, 2010, 07:29:15 pm »
testing mpegstreamclip : MSEM half squat 315 x 9 @ 154 *AFTER* 2 hours of conditioning ::: adarq.org






WEAK DEPTH, msem half sq 325 @ 2x4 singles after 1 hour of fatiguing reactive work


17697
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 19, 2010, 07:14:26 pm »
courtesy of damien-swole

<a href="http://www.youtube.com/watch?v=96oAwbcT2Ck" target="_blank">http://www.youtube.com/watch?v=96oAwbcT2Ck</a>

17698
Basketball / Re: New T-Dub and Werm video...
« on: December 19, 2010, 06:58:42 pm »
check the shirt t-dub is wearing in his vid, pretty cool..

http://juicefreeathletics.com

seems like a campaign and to sell some clothes.




17699
Introduce Yourself / Re: ...yeahhh, I'm gonna need you to come in on Saturday...
« on: December 19, 2010, 06:21:16 pm »
Quote from: JelloPuddinPup on December 19, 2010, 12:37:45 pm
Quote from: adarqui on December 19, 2010, 03:16:37 am
welcome man

interested to see the 'sense of humour' they didn't get.. for what it's worth, the topic you picked for your intro is funny, office space ftw.

Thanks, glad someone can pick up on the Office Space quote. I can't read a sentence starting with 'yeeaahhh' without thinking about Bill Lumberg. Even his annoying voice comes into my head at that exact time.

The lumberg sex scene (in the dream) was the best, shit still has me lol'n.




Quote
Quote from: adarqui on December 19, 2010, 03:16:37 am
what's up with your knees?

pc

Well, after 5 different knee surgeries, and early effects of severe arthritis. And currently dealing with a stress fracture in my right knee cap...again, I simply cannot perform lately. On the court or in the weight room. It's really affecting the way I play. I'm not the most athletic guy, but typically I'm the only guy that combine any kind of skill and athleticism, but lately, that athleticism has been non-existent thanks to my knees, especially my right one with the stress fracture. I've been taking weeks at a time off to give it time to heal (I'm not playing again until the 2nd week of January), but the problem with that is I don't know how to properly strengthen and train my legs without putting any stress on my knees. I can't squat, I can't do heavy knee extensions because of the amount of stress it puts on my kneecaps and their lack of cartilage in there.

holy shit..........

damn sounds like you really need to be careful.. If you aren't going to train "knee bends", I would look into EMS, though I'm not sure how effective home bought versions can be on strengthening the quads.

As for "less stressful knee exercises", you're looking at alot of floor variations:
- glute bridges (double and single leg)
- prone glute
- prone hyper
- supine hamstring iso (various degrees of knee flexion, just holding position, hits hams hard)
- supine hip extensions (stiff legged, feet on box)

As for weighted exercises that don't put much stress on the patella, you're looking at:
- reverse hyper
- RDL
- leg curls (standing, seated, whatever)
- POSSIBLY ghr..
- some stuff on 4-way hip machine

stretching too much can actually become a problem, if the muscles of the quads stop firing correctly, need to make sure VMO is firing good and before the VL.. floor based tke's (last 15 degrees, terminal knee extension), partner assisted, or very light tke on a leg extension can help to get that vmo firing but you definitely don't want to mess with that stress fracture.. once that stress fracture heals you'll need to build some strong/active vmo's to protect the patella.



any idea how you actually got this stress fracture? I mean is it just from jumping too much? When did you "feel" it occur? Any ideas on that?


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I need to find new ways to strengthen, without stressing my knees/legs before it's too late for me to come back from all of this.

I'll have plenty of time to start working out after the holidays as I just picked up a 2nd job (1st job is window cleaning, but that's so slow during the winter) and I'll be running my school's new campus weight room...so literally, it can be my job to work out if I want to.

I'm open to any and all suggestions. The things I'm doing right now are basically just yoga and stretching. I've heard you can lessen the stress on your knees if you're more flexible, and I can definitely use more flexibility. Also, bought and started using a foam roller per Lance's suggestions on VF's forum; still getting used to that. Any help is much appreciated.

Quote from: BMully on December 19, 2010, 03:17:45 am
i switched from VF over here. It is alot more active and got a great sense of humor, you'll fit in bro

Thanks dude. Did you end up getting banned again from VF? haha.

17700
Performance Training Blog / Re: Free training, Free customized athletic programming, Free online coaching
« on: December 19, 2010, 05:06:28 pm »
Quote from: BMully on December 14, 2010, 01:02:08 am
You make the journal and put this in it. http://www.adarq.org/forum/progress-journals-experimental-routines/
click make new topic
make your journal name(you'll be posting in this your workouts and daily achievements..ect.)
post this

thanks bmully but pretty sure "jas" is a lost cause.. could be wrong but uhhhhhhhhhhhhhhhhhhh doubt it. ;d

pc

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