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Messages - adarqui

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18106
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 28, 2010, 03:45:34 am »
11/27/2010

bw = 154
soreness = hamstrings (considerable)
aches/injuries = left lower back (bleeeeeeeeeeeeeeeeeeeeeeh not good)
fatigue = moderate
diet = protein shake, burger + green beans, training + protein shake, protein shake, protein shake + PB sandwhich + 4 bananas

workout:
- just basketball stuff, dribbling/moves/shooting, a few hard single leg layups touching the rim during layup.

if low back is this achy tomorrow i might have to move squats to monday or just go 225 again.. i can't be f'n up my back so.





edit:
workout #2:
- lots of glute/low back work, prone cobra/prone glute/etc.. tons, to get blood flow/activation.. feels good but we'll see tomorrow, should still be bugging unfortunately.




here's a real meal:


18107
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 28, 2010, 02:15:09 am »
Quote from: cowed77 on November 28, 2010, 01:58:54 am
oh? so 21 is not a game of 3 on 3?
its like everyone is in a race to 21?

ya exactly! hah

everyone is trying to score separately, to reach 21.. you have to hit 21 exactly or you go back to 14.. so if you have 18 points and score, u have to make the three (which is 1 point), or you go back to 14.. sometimes the games can get long because of that.

pc

18108
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 28, 2010, 01:51:22 am »
Quote from: cowed77 on November 27, 2010, 09:41:34 pm
i watched the first 2 mins, and i had to comment before i finished the vid haha.

WHY ISNT ANYONE MOVING? if they dun wanna/feel like playing, why dont they just get off the court and let ppl who wanna play run? i feel like its just wasting everyone's time, all just standing around... :/

but haha, u have a great handle adarq. wished i had half of that!

well no one is moving because it's a game of 21, so, the people who are out playing offense/defense (usually 1 on 1) are the only people actually playing, until the shot goes up in the air.. there's no reason to move really lol..

but ya it should be hard defense and hard rebounding/scrambling for the ball, that's how it usually is.. but 21's always look like that under the hoop when theirs a "matchup" going on... there's no one to pass to etc, there are not teammates in 21.. so no reason to cut, move, or pass etc.

thanks about the handles mang,

peace

18109
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: November 27, 2010, 06:34:08 pm »



word

18110
Article & Video Discussion / Re: thsi article true?
« on: November 27, 2010, 06:13:13 pm »
Quote from: PointerRyan on November 27, 2010, 12:08:32 am
Hey, i nthis article, they sya why declined leg presses has less disadvantages than squat. must check it out.:

http://www.associatedcontent.com/article/2398620/barbell_squat_vs_leg_press_vs_hack_pg2.html?cat=50

whoever wrote that article should be shot.

18111
Strength, Power, Reactivity, & Speed Discussion / Re: Why you might consider learning the hang snatch
« on: November 27, 2010, 05:54:44 pm »
Quote from: Kellyb on November 27, 2010, 02:42:46 pm
A friend of mine did some research on a masters thesis several years back and the high hang snatch actually came out ahead of the depth jump and loaded jump squat as far as EMG specifity to the VJ.   

is that in that study you linked? I'm going to check it out later.




Quote
Want a simple formula to shoot for as it relates to gains on the lifts for overall athletic success?  Add your bench press, midstance legal squat, hang snatch, and hang clean together then divide by your bodyweight.  The number to shoot for is 6.  If you can hit that chances are you're gonna be one explosive m'fer.  I learned that formula from a throwers coach years ago.  His wife IIRC was a bobsled competitor and former college basketball player.  Acording to my notes here he said that in college basketball she ran her butt off for 4 years and ran a 5.1 40 at 208lbs when she left basketball. Two years of weight training later she weighed 212 and ran a 4.7 and improved her vertical 6 inches without running or jumping in training.

In 1985 her bodyweight to strength ratio on the 4 lifts was just below 3.00. In 1987 it rose to 5.33 and she became a different athlete.

I had a guy a few years back really dedicate himself to that formula after I discussed it with him.  His main focus was getting bigger and more muscular the explosive gains were secondary.  I trained him for a while and got him started and he kinda took things on his own with occassional input from me and over a span of a couple of years went from 155 to 190 lbs and increased his vert from the mid 20's up to 39 inches and all he really did was throw in some depth jumps occassionally.

nice data & formula.







here's a nice vid by lance on jump snatch, a quick progression, stuckintheair surprised me with his hang snatch form, learned it very good from this video & he's only 14, anyone can do it :)

<a href="http://www.youtube.com/watch?v=lTTmPtFIn-4" target="_blank">http://www.youtube.com/watch?v=lTTmPtFIn-4</a>



He's also a big proponent of hang snatch/hang jump snatch and it's correlation to vj.

peace

18112
Pics, Videos, & Links / Re: Some of my stuff
« on: November 27, 2010, 05:12:13 pm »
love this dunk



that was a sick jump/throw down.

18113
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 27, 2010, 02:58:44 pm »
Quote from: StuckInTheAir on November 27, 2010, 02:53:43 pm
5 mins? a game of 21 in 5 mins?  ???

no it was 28 minutes, i couldn't upload all 28 minutes heh.... some points were left out too.

18114
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 27, 2010, 02:58:06 pm »
Quote from: dmarrone39 on November 27, 2010, 02:36:58 pm
how many times a week are you squatting? i thought you were going for 245x5x10?

ya tomorrow i'm going for it.. im less sore today than i was yesterday, so the 225 sets were 'light'.. i would usually deadlift yesterday but my low back injury of old is being aggravated by it, so decided to sub squatting back in.

pc







Quote from: Flander on November 27, 2010, 04:51:58 am
Nice. Yeah you should start playing again. I love basket. I only play a couple of times a year, and definitely not right now. We just had our first snow.

thanks man, ya its fun when i have the cam out..

18115
Olympic Weightlifting / Re: Heavy weights
« on: November 27, 2010, 06:02:20 am »
the big dogs.. nice post.

18116
Bios / Re: Animals
« on: November 27, 2010, 05:24:00 am »
Quote from: Ice-O on November 27, 2010, 12:55:47 am
is that a chow? man, our neighbor had one with a low fence. I would never cut thru his backyard  :pissed:

chow? LOL

nah, tibetan mastiff

haha.. it's huge

18117
MUSiC anD SHeeT! / Black & Yellow - this song goes hard
« on: November 27, 2010, 05:18:43 am »
didn't like it first time, but it grew on me.. shit pumps me up.

dagger, black n yellow
dagger, black n yellow
dagger, black n yellow
dagger, black n yellow
dagger, black n yellowdagger, black n yellow
dagger, black n yellowdagger, black n yellowdagger, black n yellowdagger, black n yellow


18118
Bodybuilding / Re: Motivation for brucelee
« on: November 27, 2010, 05:14:14 am »
ridiculous physique

http://forum.bodybuilding.com/showthread.php?t=129441253










18119
Mixed Martial Arts / Re: VAN DAMME GONNA DO MMA WTF YAAAAAAAAA!!!
« on: November 27, 2010, 05:06:31 am »
Quote from: Eric on November 26, 2010, 10:19:37 pm
yeah but when someone does a lil fake combo on him and then takes him down, hes gonna be wishing he was fighting Tong Po or whatever again

regardless, he shouldn't be fighting, he's old, and most definitely slow.. his chin probably sucks now.

poor guy, more power to him for stepping in the cage though, when he does.. but if he fights anyone decent, he's going to get manraped.

18120
Pics, Videos, & Links / Re: Frank Yang Returns to the Gym
« on: November 27, 2010, 05:05:27 am »
Quote from: Royal on November 26, 2010, 07:19:23 am
Well.. Frank wants pussy haha. Just look at his "Max Effort Whoring Adventure" on Facebook. In Frank's defense, he's not some T.V. show that got cancelled and returned with a crappy premiere. Weird analogy, lol.

good analogy haha.. i could care less, if he wants to vert/strength train, then cool, if not, cool, his art is nice, he's weird, he writes cool shit.. it's funny to see people beg him for training videos.


Quote
Anywways if you want to see more stuff like that... scream more while lifting, become bi-polar and record yourself while doing it. Also remember to run suicides after/while drinking a gallon of milk and eating a crapload of bananas, do ghetto workouts with your screaming brother and do/show funny shit in high school to upload them on youtube later.

yup.. the next frank yang is waiting to be unleashed, inside of you!!!  :-\

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