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Messages - adarqui

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18181
Performance Training Blog / Re: OLD: Instant RFD Part 2: ISO Extension Stim (IES)
« on: November 23, 2010, 02:01:09 pm »
Quote from: LBSS on November 23, 2010, 12:16:35 pm
Dumb question: Would this work on a GHR? My guess is not, but we don't have that fancy bench at my gym so I figured I'd ask. Maybe a swiss ball...

i was never able to get in the right position on a ghr bench. swiss ball dno, just can't see someone going heavy on this, on swiss ball.

dno, 45 deg hyper was the only thing that felt perfect

pc


18182
ADARQ & LanceSTS - Q&A / Re: Great forum section
« on: November 23, 2010, 06:12:43 am »
Quote from: Raptor on November 23, 2010, 05:48:15 am
Quote from: adarqui on November 23, 2010, 03:29:43 am
Quote from: Nightfly on November 22, 2010, 04:51:18 pm
Adarqui AND LANCE answering on the same site? EPIC!!!!111 w00t All love for y'all ! I owe dunking to Raptor, but the latest improvements came after listening to you two. It's really great that you(Lance) have your own performance section, props!

appreciate the support mang!

Adarq.org on National TV! Remember that? 8)

yes, will never forget.

people paste me that pic all the time, because it was tagged of me on my facebook, so people always paste it going "what jersey is that" (with the adarq.org/TVS writing).

pc

18183
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2010, 06:11:11 am »
check the dude who pulled his hamstring at the end, i actually think he did wtf? haha





11/22/2010

bw = 157 b4shitz, 155 after
soreness = not much
aches/injuries = back
fatigue = low

diet = protein shake + 2 tspn coffee, jumps/dunks, protein shake, chipotle, training, protein shake, protein shake + pb sandwhich

workout #1: jumps/dunks
- first max jump of the day was the best of the day, wtf?

workout #2: strength
- C1: backward drop: 18 @ 3 x5, 24x5, 32x5, 34 x 3,       36 x 3, 3, 3, 3,            03, 03, 03          03,
- C1: SSBAR DL: 75 @ 3 x 10, 165 x 5, 215 x 5, 235 x 5,  255 @ 5, 5, 5, 5,      235 @ 10, 10, 10    215 @ 10, 10, 10, 10

originally i thought i was doing 235, 215, etc.. i miscounted on the weight, so, trying to keep my back safer because of the injury, i end up doing 255 @ 4 x 5 with speed thinking it was 235....... eh.. weird, dumb slipup but it worked out for the best.

backward depth drop off 36" was intense but i stuck most all of them, strong sets.


peace


18184
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2010, 06:05:38 am »
Quote from: n00bEM on November 23, 2010, 05:02:21 am
Even if it was a shitty session, it looks to me like you're jumping higher than ever - So your training is achieving what it's supposed to. Keep it up.

thanks man!! ya it was shitty, i mean how do i jump that high first jump, then not get any higher, sucks.. hopefully i can use that anger to get my head on that backboard on wednesday (the indoor one)..

peace man

18185
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 23, 2010, 06:02:24 am »
Quote from: LBSS on November 22, 2010, 12:27:33 pm
Quote from: dmarrone39 on November 22, 2010, 11:13:40 am
yea I did the same doing tuck jumps the other day. Hurt like hell but just adjusted how high I brought my knees.

That's interesting. I'll try less flexion the next time I do them, see how it goes.

Quote from: dmarrone39 on November 22, 2010, 11:13:40 am
lol im 24 also, happy birthday

Thanks!

i think i need to make sure to remind people not to OVER-HIP FLEX.. seems like people are starting to force hip flexion way too hard.

shit.

18186
Nutrition & Supplementation / Re: macdonald's burgers don't age (even after 127 days)
« on: November 23, 2010, 05:33:09 am »
Quote from: sedfund on November 23, 2010, 04:54:12 am
If that 1st link didn't convince you... I bet this will:

http://www.youtube.com/watch?v=j-ljW5YEdao

P.S.
Please watch this before eating another McDonalds meal! (this may just SAVE your life!)  :o

what, calories are just calories, there's no difference in where you get them from!

oh wait nevermind i don't believe that.

nice link, more people should do that kind of experiment, oh wait, they already do, USA is like 60% obese fat-diseased projectile vomiting sarah palin lovers.

peace

18187
Article & Video Discussion / Re: PENultimate Step Explained
« on: November 23, 2010, 05:30:16 am »
thanks for the link.

who are you btw, weird avatar, weird caption, weird sig.. lol

peace

18188
Performance Training Blog / Re: OLD: Simple active-dynamic warmup
« on: November 23, 2010, 05:22:03 am »
Quote from: nzmade on November 23, 2010, 12:10:50 am
Fantastic Overview thanks m8!

np man!

18189
Performance Training Blog / Re: OLD: Instant RFD Part 2: ISO Extension Stim (IES)
« on: November 23, 2010, 05:21:00 am »
Quote from: nzmade on November 22, 2010, 11:58:13 pm
this is damn interesting bro, would love to give it a shot if we had the bench for it

thanks man, ya not many people have ever tried it.. iso extension on a back raises is a good p-chain exercise itself, don't even need to focus on stim with it, if just overall p-chain strength is a focus.. it's a quasi isometric load, lots of small eccentrics/concentrics, but it definitely transfers.

18190
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: November 23, 2010, 05:18:29 am »
Quote from: bball2020 on November 23, 2010, 04:30:16 am
true  undecided between the VII and the cheaper VI...

need help? cheaper VI..

try it out, see how you like it, can always just keep buying those or try the VII in the future, if you do like it..

pc

18191
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: November 23, 2010, 05:17:24 am »
Quote from: cowed77 on November 22, 2010, 08:13:43 pm


pic of the back from a few weeks ago. not too thick, probably cos i don't deadlift at all...

looking strong though..

pacquiao status.

18192
Progress Journals & Experimental Routines / Re: at it...again ugh
« on: November 23, 2010, 04:23:51 am »
Quote from: Eric on November 22, 2010, 12:30:30 pm
after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/




cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

18193
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: November 23, 2010, 03:53:47 am »
man this dude is a beast, im so looking forward to his career full of highlights.. 6'10 with near 40 RVJ ..

18194
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 23, 2010, 03:49:45 am »
btw who the hell voted for box jumps are awesome, u WiLL paY!#!@!$

jk

18195
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 23, 2010, 03:48:10 am »
Quote from: LanceSTS on November 22, 2010, 02:14:54 pm
Right, a gpp type squat to prepare the body for the more intensive demands of the more sport specific spp squat/reactive/jump type movements later on.

this


Quote
 A full squat (or as full as one can safely go with good technique) is extremely beneficial for not only jumping but all the other movements that will go along with sport.  Using both gpp and spp methods will always trump using only one or the other.

this too


Quote
  OH, AND BOX JUMPS ARE A TERRIBLE WAY TO TEST JUMPING ABILITY.

oh, and this.

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