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Messages - adarqui

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17821

Introduce Yourself / Re: for 45" running vert

« on: December 13, 2010, 12:12:34 am »

Quote from: Chris Hickson on December 13, 2010, 12:03:59 am

Explaining more what helping what you mean...like a high jumper running path??

since i had this vid open, i'll use this, kinda like that..

http://www.youtube.com/watch?v=YQw5MRbnZ_0

check the slow mo, see how that small curve is causing me to plant in 'rotation' and really get me going VERY vertical.. i hardly go horizontal at all really.. very minimal.. the force absorbed/produced is pretty much all contributing to going vertical, that's how my weak ass gets up a little better than i should be getting lol.

you're coming in from straight away it looks like, just a pure bilateral plant, you're not really sinking into the plant and really absorbing all of that runup speed, which will allow you to produce more force.. just something to mess around with, you're basically just murdering the ground to get up, if you come in quick on a bit more of a curve, you'll absorb more force AND still murder the ground.. absorbing more force will allow you to produce more.

hope that helps, just incorporate more of those if you're not already.. you're heavily strength trained so your body is going to try and force you into a linear-bilateral-plant, so just get in a few curve runup/jumps each session to get your NEUROPHYSIOLOGIEZ to start adjusting/adaptating to that style.

peace man

17822

Progress Journals & Experimental Routines / Re: cowed77's time to get up!

« on: December 13, 2010, 12:04:51 am »

ya and ice the living hell out of that shit, but get it checked man.

:/

17823

Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats

« on: December 13, 2010, 12:01:31 am »

Quote from: Eric on December 12, 2010, 07:06:48 pm

what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.

try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.

when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)

day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs

and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs

cool man, that was good progress with DL, just remember, your "max" changes daily when squatting 21x/month, so, don't really try and push it when you feel like shit, though definitely get to that daily max triple etc, can hold back a little when you experience tons of fatigue.. for example, say you hit 405 x 3 on monday, well, 365 x 3 might be all you can do on tuesday etc, just don't force out grinder's.

pc

17824

Introduce Yourself / Re: for 45" running vert

« on: December 12, 2010, 11:55:01 pm »

Quote from: Chris Hickson on December 12, 2010, 06:00:34 pm

DAMN! that would be tough to be...that guy is strong.

Sunday:went in for a pot-luck upper body, and some light bball.
decline situps with med ball throws
x15
seated row
100x25
120x15-explosive, lol
200x10
295x10-felt better then ever I think.
abs twist with cable
30x15
60x10
60x10
tricep under hand push downs
50x20
20x20
90x15
90x15
dbl strict press
80's X 5-more in tank for sure.
few bicep things.
then played 2 games one on one with my brother whos home for a month.
did a few dunks on camera, got a standing dunk viid too if you want me to upload it...here a running jump test: http://www.youtube.com/watch?v=6ShvUGDFKSc

very nice, can you come in on a curve though? it'll help you break that horizontal momentum and turn it into a bit more vertical.. jump looked high though.

pc

17825

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

« on: December 12, 2010, 11:05:30 pm »

Quote from: BMully on December 12, 2010, 11:01:39 pm

fuck man, u might need to pray to god of vert/jumping, bball, jesus and any1 else you can think of for head hitting rim thing

im air jesus, i pray to no one.

Quote

http://www.timeanddate.com/counters/newyear.html

^^ you only got a few day!!! where you at now bro, how many inches???

dno, but im peaking now, so we'll see soon.

17826

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

« on: December 12, 2010, 10:56:30 pm »

check this out, actually very proud of myself.. check the title of the vid:

"WHAT IF YOU ONLY HAD 5 MINUTES TO DUNK? La fitness closes at 8pm on sunday wtf?"

unfortunately, dunking got rained out, hit up la fitness for 10 minutes, dude let me in free.. good shit.

bout to go do workout #2.. peaking here we come.

17827

Progress Journals & Experimental Routines / Re: cowed77's time to get up!

« on: December 12, 2010, 10:12:29 pm »

Quote from: cowed77 on December 12, 2010, 11:24:55 am

gotta rest up abit for now tho haha.

cant even move properly now, and last night was worse. couldnt even put any weight on the foot.

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

if you have access to docs/medical, i'd definitely get it checked out..

man this sucks.

17828

Progress Journals & Experimental Routines / Re: ARowe's Journal

« on: December 12, 2010, 09:59:17 pm »

Quote from: ARowe on December 12, 2010, 10:57:57 am

Quote from: adarqui on December 12, 2010, 02:25:25 am
Quote from: ARowe on December 11, 2010, 08:51:03 pm
Quote from: LBSS on December 11, 2010, 01:18:19 pm
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54

Yea thanks, somebody linked that to me a few weeks ago. That's actually when I decided I wanted to start working on it. You know that guy?

12-11-10
First time back doing a squat session.

135x5 185x5 205x5 205x5 205x5 215x5

Ankle felt pretty good, very little to no discomfort when squatting, after session I could feel it a little bit but nothing bad at all.

Squats were kinda tough but I don't think I have lost a ton of strength but definitely a decent amount. I think a lot of it will come back very quickly with each session.

nice.. ya man i knew you'd be able to push alot more weight than you thought you could, before discomfort set in..

if it feels a little weird tomorrow just ice it, but you're not letting it know it needs to REALLY get stronger, otherwise it'd feel shitty forever.. gotta slowly provide that stimulus for adaptation/strength.

I just got up a little bit ago and it feels fine, don't notice anything. I could have pushed more weight yesterday for sure but I wanted to make sure that very little discomfort I had wasn't going to make it worse the next day.

So now I will feel comfortable adding weight next time, will probably go with 225-235 4x5. I was thinking just two full days of rest since ankle feels fine and the weight wasn't really that tough.

Quote

nice, those are pretty sick, i can't even do a daggerflag.

pc

lol I'll get some footage of my attempts when they get better and are worth looking at.

ya 2-3 days full rest for sure.

very nice that it didn't freak out at all, good sign!

17829

Strength, Power, Reactivity, & Speed Discussion / Re: theAktor's sofa workout - badass

« on: December 12, 2010, 09:42:25 pm »

Quote from: tkxii on December 12, 2010, 09:23:49 pm

LOL, thanks for the support man. I plan to do this again for 4 weeks after this semester when i'm too cheap to get a gym membership.

sofa curls son!

17830

Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses

« on: December 12, 2010, 05:49:02 pm »

Quote from: austrian87 on December 12, 2010, 05:38:12 pm

Complex training.

Did he mean i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)
or should i do one set ME than on set jumps? (ME, jumps, ME, jumps,..) like a contrast training

this: "i should do all sets of ME (heavy weights) and than all sets of ballistic exercisese (jumps)", you just need to make sure your percentages (intensity) and rest periods are proper/optimal. Here's the structure of the complex variants:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodCMV1

Here is a detailed description from one of his forum posts:

http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#Posts10

peace man

17831

Football / Metrodome Collapses

« on: December 12, 2010, 05:45:21 pm »

<a href="http://www.youtube.com/watch?v=P8ZgbrEshiQ" target="_blank">http://www.youtube.com/watch?v=P8ZgbrEshiQ</a>

more vids!

17832

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

« on: December 12, 2010, 05:35:33 pm »

Quote from: Raptor on December 12, 2010, 05:29:50 pm

I have invisible VMO on my right leg. It's visible when the leg is flexed, but when it's extended you can barely see it. So much vastus lateralis.

damn.. i'd say i'm mostly vmo, pic might not do it justice i dno, but my vmo definitely outshines my VL by a big margin..i'm the complete opposite of u.

17833

Introduce Yourself / Re: Whatsgood

« on: December 12, 2010, 05:24:16 pm »

hey man, welcome, you're one of the only people who has ever signed up, that has messaged me on youtube for advice/help.. props

Quote from: Zander on December 12, 2010, 10:03:33 am

Hey guys, I'm a first time poster here just tellin a lil about myself.
My names Zander, I'm 16 years old 6'0" and have yet to start working on my vert. I failed to make my school team for the first time ever so I created a new goal. I want to dunk the ball with authority in game, and i know one way to achieve this is through strength training.

damn, sometimes it's good to get cut though, what if you come back next year as such a better athlete, dunking, much faster, better all around game, etc.. sometimes something like that just becomes the best fuel possible to get you on track.. sounds like you're about to embark on that.

Quote

I'm an alright natural jumper (My PR is hanging on the rim with one hand), but i need to definitely boost my jump. Once i start something i am not going to quit, so if anyone can help even in the slightest way it would b appreciated. Currentley i am a Junior in Highschool, playing recreational ball, and joining a gym in the next few weeks. I really want to get in that gym know what im doing, and show that coach who cut me who's boss. (Any input is appreciated)

Peace and Love, Zander

I will reply to your journal a little later tonight, we can definitely assist you with achieving your goals.. you're starting out great with rim grab with no training, so, improving that strength considerably by next year will result in some very impressive gains.

i'll reply later,

peace man!

17834