Adarq.org

Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either.  (and also start taking vitamin S) hahaha

vitamin S lol.

Wed
Dec 8, 2010

Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints  x4 (reps)
- depth jumps 18" / 24" alternate x4-6  <- this is awesome
- SVJs, 3 step VJs

* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.

why awesome? made that 18's feel like complete cake?

week 55
warmups

MR tucks: 2 x 9
depth jumps: 2 x 5

equalled previous PR like 4-6 times total

whoa nice man!!!! thats mad good wtf.. haha.. big things comin`.

MSEM squats: 2 x 4 (125kg)

s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.

s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style

s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25

good work !

how you liking that session? interested to see how you feel fri.

pc

Didn't get a chance to post last night. FIRST DAY OF ADARQ PLAN NUMBA ONE.

s1: volume-strength
- RATING (7/10)
soreness in abs, pecs and lats, felt a bit flat overall but not bad

- warmup

- ME jumps (~5-7 x 2)
30-31, not great but not worried about it given how high I was getting on Sunday

- MR double leg bounds: 5 x 5
Forgot to do these.

- SQUAT: 3 x 3
255, 255, 255

-SQUAT 3x8
225, 225, 225 == harder than expected

- UPPER (SS)
OHP: 3x5
110, 110, 110 == easier than expected
DB row: 3x8
50, 50, 50 == likewise

- UNILATERAL: 3 x 3e (BSS)
135, 135, 135

- OPTIONAL: CORE (Y/N?)
N

- STRETCH
Not well enough but was crunched for time at the end. Stretched later.

nice session man..

First day wearing new Do-Wins. It's gonna be an adjustment, feels really different than barefoot on plates. Not as good, honestly, which was disappointing. The shoes also make my feet want to pronate, which I'm not sure is good. Maybe I'm just not used to them yet.

get some vid in them :/

Quote from: adarqui on December 08, 2010, 01:23:02 pm

wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.

pc

Adarq.org; where serial killers are born..

serial rim killers, yes.

sweet doggy!
I can't wait to have my own dog some day...

thanks man, what kind do you want?

"This video is no longer available due to a copyright claim by Home Box Office."

Damn

stupid ass DMCA

Oh man, can't I just GOMAD and lower the rims already? Be 6'0 at 350 lbs weight of SHEER STRENGTH BABY!!!

lol, just gomad so much that, when you jump it pushes down the earth and the 10' rim becomes 8'.

Quote from: adarqui on December 08, 2010, 05:26:01 am

uploaded old dunk footage, since people forget i've done a two hander, always requesting it.. lol:

man I cant get gold standard to mix right, clumpsss. only use a spoon though..

ya i shake it like 100 times in the 16 oz whole milk.. if i dont its clumpy.

about this monster in the  video though... start bringing your knifeez mang

wish i could, thats a felony though in south florida hehehe.. cant carry anything longer than a 4" pocket knife unfortunately.. i should get a concealed weapons license so i can bring some really huge knives.. i kinda want to start collecting rambo knives & machetes, love em`.

pc