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Messages - adarqui

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17956
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 06, 2010, 03:29:13 am »
Quote from: LBSS on December 05, 2010, 06:27:28 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

PR PR PR PR PR PR PR PR PR

warm up
shoot hoops -- nice
sprinter's warm ups
submax 1-step jump x2 -- got 30 easily on the first one and knew this was going to be a good day

work
sprint x4x15y
full run up x3x5 -- first jump was a PR, definitely 32 and maybe a bit more, everything was over 30.5 and a bunch were 31.5, might have gotten another 32 or two, as well
MR half tuck 3x10 -- legs/CNS dead
SS x3 (couple reps shy of TF/AF)
--dips x10
--pullups x8,7,7

cool down
foam roll x30 mins
stretch x30 mins

Helped an older guy who was trying to learn how to roll. Like helping people with stuff.

PR PR PR PR PR PR PR PR PR

fucking awesome dude, wish i would have known this while you were on IRC tonight, i would have high five'd the fuck out of you..

props, and ya CNS dies quick after pr's.

awesome man@!$!@
 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:

17957
Introduce Yourself / Re: for 45" running vert
« on: December 06, 2010, 02:43:22 am »
Quote from: Chris Hickson on December 05, 2010, 10:37:02 am
^^I think my form just gets real bad every now and then from being inflexible.
Power meet:
only slept 3hrs about before (had to leave real early to drive to meet) wasnt too tired tho.
Weighed in pretty light I thought, 233. (no lifting for a week=less glycogen retention in muscles??)
Squats
warmups
135x20+ lol
225x5
315x2-belt
365x1-belt

Attempts
407x1-real easy
447x1-not hard, not easy.
passed on third to save strength for deadlifts

bench
132x1-lol

deadlifts
warm-ups
245x3
335x2
425x1
515x1

Attempts
611x1-ez
705x1-ez
749x1-miss, above knee, woulda got it fresh?? possibly.

video:
http://www.youtube.com/watch?v=jnoLTJVjPw0

congrats man, you got 750 in you for sure..

17958
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 06, 2010, 01:59:13 am »
Quote from: vag on December 05, 2010, 06:11:40 am
Quote from: adarqui on December 05, 2010, 06:02:24 am
congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

Thanks a lot man , squats felt great too , definitely all time PR strength level!

ya man you beastin`.


Quote
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter?  ;D

thanks man & hah.. ya i guess that factors in but let's forget about that, let's focus on the rambo knife ;d



Quote
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.


my body wants to blow up right now too, lack of cardio though.. need to walk alot (~8miles each day) monday/tuesday to try and keep this weight down blah!!!

if you're adding pure muscle in the legs/hips then it's fine to go a bit over 200, just gotta make sure it isn't fat.. which is pretty hard to due with our genetics.. we put on fat pretty easily.

pc

17959
Introduce Yourself / Re: Long time Lurker, first time caller
« on: December 06, 2010, 01:51:07 am »
Quote from: LoopieMclooperson on December 05, 2010, 10:54:39 pm
Hi All,

Been Lurking since the days of terminal vertical to TVS,  I have been impressed with Andrews insights so here I am to finally legitimize my internet existance.

wow that's a pretty long time for lurking, appreciate that i could be of some motivation/help.



Quote
Training for vertical and better sports performance. Started training in 2007 to dunk a basketball, went from 23" to around a 31" vertical in the first few years and have been hard pressed to make further gains after that.

Current stats:
31 years
5'10"
7'6" reach
184 pounds
275# back squat
340# deadlift
145# power clean

Still a long way from that first dunk, but finally ready to commit to getting to that next level of performance.

Thanks to everyone for the motivation over the years!



how much has your strength progressed SINCE those first few years of gains? how much did it progress in those first few years? interested to know how that progression has turned out. It seems like you could definitely benefit from some large gains in squat strength, given your bodyweight/power clean.

awesome though man, welcome to the forum and go get that shit.. hope to see some big new PR's from you in the near future.

peace man

17960
Introduce Yourself / Re: hi
« on: December 06, 2010, 01:28:04 am »
Quote from: Flip on December 05, 2010, 03:29:03 pm
hi adarq, hi lance nuff said.

whatup man!@$!@

officially welcomed.

17961
Basketball / Re: Derrick Rose needs his own thread
« on: December 06, 2010, 01:23:14 am »
Quote from: Jard on December 05, 2010, 09:47:09 am
My two fav. highlights of his highschool career;

1.
<a href="http://www.youtube.com/watch?v=pLsaXkMs9XE" target="_blank">http://www.youtube.com/watch?v=pLsaXkMs9XE</a>


two highlights of that caliber back2back is basically unheard of.. nutty, never saw that before.

17962
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 06, 2010, 01:07:42 am »
Quote from: Guga on December 05, 2010, 10:10:09 pm
dude, your work capacity is insane!!!!!!!!!!!!

lol ya.. it is.. hahaha

thanks man





Quote from: StuckInTheAir on December 05, 2010, 10:26:46 pm
Quote from: Guga on December 05, 2010, 10:10:09 pm
dude, your work capacity is insane!!!!!!!!!!!!
what he said

hah






some stills from my really short dunk session today, < 15 min total including warmup lol.. decided to bring my grandpa out to the court, not a good idea ;)

first pic looks cool but i pulled myself up/legs back etc, just liekd the still.





4th jump total:




















17963
Pics, Videos, & Links / Re: The Jumping Masai
« on: December 05, 2010, 03:33:50 pm »
Quote from: tkxii on December 05, 2010, 09:50:19 am
I haven't been here in awhile, but I found no posts on the Masai tribe... well some of them could be high jumpers.

Note that they do not use much arm swing. In fact, any arm swing they do use goes in the opposite direction of what we think of as an arm swing; they swing thair arms slightly back and up, shrugging the shoulders a bit. Some get pretty high!

<a href="http://www.youtube.com/watch?v=WJElkJNZnY4" target="_blank">http://www.youtube.com/watch?v=WJElkJNZnY4</a>

Guy at 00:27 looks pretty nimble - more so than any one else in the other vids on youtube. I'm sure there are many more specimens like him


Compare with Ced Norman, masai descendant (just kidding), i'm sure many have seen this video
<a href="http://www.youtube.com/watch?v=HcCSKHgLykQ" target="_blank">http://www.youtube.com/watch?v=HcCSKHgLykQ</a>

With proper arm swing that guy at 00:27 maybe jump just as high as Ced?
Also, notice some of them bend their knees inward a bit to jump higher

that's the first impressive massai vid i've seen, the guy at :27 definitely has hops.. i'd say with arm swing he probably could get close to norman's level on pogos. impressive

nice link

17964
MUSiC anD SHeeT! / Re: wooot!
« on: December 05, 2010, 06:25:49 am »
Quote from: cowed77 on December 04, 2010, 05:18:27 pm
wooot!

dinno know abt this new section!

suggestion,
can we create a topic for each genre, eg rap, metal, rock. then everyone who listens to each specific genre while working out can chime in and share what they are listening to.

i suppose thats what most ppl listen to while working out right? i mean, i listen to electronic, downtempo and stuff, some pop and radio stuff even, but when working out, i listen to only the above listed genres.

new music to listen to while workin out is always nice...

sure, start some of those threads with the stuff you listen too and i'll sticky them.. we already have like 80's music, old school, etc.. lol.. we need, like you said, hiphop, electronica, rock/metal, orchestra, movie-soundtracks etc..

how did you not see this session lol????  ?? ?

peace man

17965
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 05, 2010, 06:18:04 am »
Quote from: cowed77 on December 04, 2010, 10:42:37 am
monday and wed adarq!

ahh..

let's hit these two sessions for a bit and see how you feel, we'll add back in reactive work depending on how you feel.. just add in some tuck jumps and jumps, no dj's or anything until you're 100%.. don't go max on lowerbody sets unless you feel good, for example, 5x3 on squat would definitely be a hard rep on rep 3, not a 3+ second strain though. in fact, for now, don't massively strain on any final rep.


SESSION 1:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- SQUAT: 5 x 3, 3min rest between sets, focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: 3 x 5
- S1: ROW: 3 x 5
- S1-info: 2-3min rest between supersets
- S2: DIPS: 3 x F
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S2: PULLUPS: 3 x F
- S2: BACK-EXT: 3 x F
- CORE
- STRETCH




SESSION 2:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- MSEM SQUAT: 2 x 4, 90% of 1RM, 5min rest between sets , focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: work up to 1 x 5
- S1: ROW: work up to 1 x 5
- S1-info: 2-3min rest between supersets
- S2: OHP OR INCLINE DB BENCH: 3 x 5
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S3: WEIGHTED PULLUPS: 3 x 5
- S3: BACK-EXT: 3 x F
- CORE
- STRETCH



peace mang



Quote
thurs i'll prolly do some light cardio, as recovery, for the game on fri.

thanks BJ, its still not 100% yet, damn thing took its time to recover, but at least its better haha.
will be tryin to dunk a small bball sometime arnd xmas, need to peak fast!

was silently abit confident i could get high enough to catch a lob previously, provided the timing was good, but now mayb that might have to wait slightly.

17966
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 05, 2010, 06:02:24 am »
Quote from: vag on December 05, 2010, 05:10:33 am

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


4 Dec 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.

REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.

LEG CURLS:
Skipped

SINGLE LEG CALVE RAISES:
3x12@BW+110lbs


congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

17967
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: December 05, 2010, 05:12:50 am »
Quote from: Eric on December 04, 2010, 03:37:51 pm
prolly summer of 2012  ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah  i might start at grapplers quest or NAGA

awesome mang

17968
MOVIES & ENTERTAINMENT & SHeeT! / Re: The Social Network - facebook movie
« on: December 05, 2010, 04:26:32 am »
Quote from: ssr7 on December 04, 2010, 09:22:47 pm
This was the last movie I saw, and I thought the acting was really good...JT did a really good job playing a douchebag, etc. The plot was actually reasonably compelling, so I actually ended up really enjoying the movie.

ya, this movie was good.

17969
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 05, 2010, 04:24:55 am »
squat vid from yesterday:




12/04/2010
bw = 154
soreness = calfs
aches/injuries = right ankle (odd, feels like a "ligament" is making it feel unstable wtf)
fatigue = moderate
diet = protein shake, 5 pieces black olive pizza, training, protein shake, 4 slices black olive pizza + 4 bananas

workout:
- double leg bounds: 6 sets max effort, session-PR'd on 5th set
- some light sprints mixed in, 10-20 yards, these felt shitty but wearing worn out waffles so less grippy on pavement



had to do a bunch of shit today so was barely on the computer.. blah!@$!

peace

17970
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 05, 2010, 04:20:32 am »
Quote from: bedouindunker on December 04, 2010, 05:28:20 am

damn!

i definitely agree...

i like the misses more than the makes!

they are just beastly raw man!

you got off the ground fast man!

you're gonna make em all in two days!

get it man!

thanks man.. ankle is feeling a little weird, hope it feels ok for tomorrow.

pc








Quote from: Raptor on December 04, 2010, 06:51:56 am
Quote from: adarqui on December 04, 2010, 12:03:14 am
test.

<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/tOSy1hVLVQQ?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/tOSy1hVLVQQ?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>

First dunk was great, so much power put into that dunk and it was a tomahawk of some sort... not just a basic dunk. Definitely looking much better than the regular dunks.

thanks man, ya i wish i would have landed that one.. that one i distinctly remembered as feeling ridiculous.

pc







Quote from: cowed77 on December 04, 2010, 10:49:06 am
lookin very powerful indeed! runup was fast!

hey adarq, in some other thread here, i think it was nightfly's, someone said somethin abt moving into specifity lifting... like how mayb half/quarter squats are better for jumpers, provided a decent strength base is achieved.

what are your thoughts? or anyone else here?

thanks man.. well, i remember you going about parallel or a little above.. that's a pretty optimal depth.. i don't like quarter's, but half squatting is effective.

pc

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