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Messages - adarqui

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18211
Article & Video Discussion / Re: Unilaterals Make You Weaker
« on: November 22, 2010, 01:20:09 pm »
Quote from: Raptor on November 22, 2010, 10:58:42 am
When I first started doing low bar squats, the first thing I have witnessed was GREAT vastus medialis recruitment. That only happened in that first session and never happened again. I have no idea what this means.

quads are strong, vmo is probably adapted.. doubt it's a firing issue.. the quads usually aren't the weak link in a parallel/below parallel squat so, you're not going to get vmo/quad soreness much at all as you progress, they will pretty much always be one step ahead of the hams/glutes.

pc

18212
Pics, Videos, & Links / Re: Level 6 (not 7 yet) Nightfly training
« on: November 22, 2010, 01:12:27 pm »
Quote from: Raptor on November 22, 2010, 12:32:35 pm
<a href="http://www.youtube.com/watch?v=72-uZxhaQRE" target="_blank">http://www.youtube.com/watch?v=72-uZxhaQRE</a>

lol.. the laughing/stare were cracking me up, but honestly, just be like, "hey, 1 second, going to dunk, chill", they'll move.

was that in the morning or night?

awesome btl..

18213
News, Announcements, & Suggestions / Re: Officially welcoming LanceSTS to the forum!!
« on: November 22, 2010, 01:06:07 pm »
Quote from: LBSS on November 22, 2010, 10:26:57 am
Quote from: LanceSTS on November 22, 2010, 10:19:58 am
  Thanks guys! Cant explain in words how happy I am to be a part of this great place!@!@

And we, in turn, are happy to have someone who wakes up in the morning and can answer our questions before 3 PM EST.  :D

hahahahaha!

18214
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 22, 2010, 05:36:23 am »
Quote from: vag on November 22, 2010, 05:15:22 am
Quote from: adarqui on November 22, 2010, 03:51:30 am
Quote from: vag on November 21, 2010, 02:15:18 pm
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.

lol nice!@$!@

Training-wise : really nice! , Bball-wise & fun-wise : terrible! :D

i thought that would have been the other way around haha..

pc

18215
Introduce Yourself / Re: for 45" running vert
« on: November 22, 2010, 03:53:40 am »
Quote from: Chris Hickson on November 21, 2010, 04:17:34 pm
Quote from: psolo27 on November 21, 2010, 12:53:12 am
That 705 dl looked so easy  :strong:
thanks big P....after I loose weight (during decem/jan) I might take a shot at the highest deadlift by a teen ever (current is 815)

awesome man, if you decide to go that route, you will really pose a legit challenge to that record, would be insane to see you get it..

pc

18216
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 22, 2010, 03:51:30 am »
Quote from: vag on November 21, 2010, 02:15:18 pm
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.

lol nice!@$!@

18217
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2010, 03:50:10 am »
Quote from: vag on November 21, 2010, 02:12:25 pm
Quote from: Flander on November 21, 2010, 02:08:28 pm
Happy bday twin.  :highfive: Im 24 today as well then.  ;D Damn I feel old. Maybe thats why you wrecked your back. Because of your extreme age.  :ninja:

LBSS happy birthday !!!

Flander are you trying to depress me?  :P


lol..





LBSS, the explosive hip flexion could have aggravated your back, the hip flexor origin or just some really intense posterior tilt.. so combine that with morning instead of at night, that definitely could have been the cause.. the back is especially vulnerable in the morning, but i would have imagined by the time you got the the gym & warmed up that woulda been a non issue.

sucks, how's it feeling now? hope its getting better.

pc

18218
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: November 22, 2010, 03:47:36 am »
Quote from: Zetz on November 21, 2010, 01:07:02 pm
Quote from: adarqui on November 21, 2010, 03:13:26 am
nice man!!! for one arm pushup, i'd personally try to keep from arching so much on the way up, really squeeze the glutes, but i don't do them so..

hurdles looking good, how you been feeling? reactive/explosive/stronger still?

peace

Yeah. Normally I don't arch so much. I've never done them after a chest workout like on the vid. Squeezing the glutes actually helps a lot. I learned how to do them from the book the Naked Warrior. It teaches you to have full body tension in those kinds of exercises. Good stuff.

nice, ya the glute cue really helps



Quote
I think even with small maintenance work I'm still feeling myself getting weaker. Could just be the massive energy drain from everything I've been doing. Last time I did 110m hurdles I felt like I should have been able to run faster with a quicker start, but it didn't happen. That's the day I decided it was better to just go home from school and eat than workout and MAYBE have a protein shake and some real food before going back to rehearsals. I figure I'm better off staying close to where I am instead of going backwards from lack of nutrition.

Quote from: cowed77 on November 21, 2010, 04:46:55 am
damn i feel tired alr just looking at u run.

That's not even full race distance.  :P But I'm glad my sprinting seems so impressive to you.

gotta get that barbell work in 1x/week :/ gotta maintain that strength 1x/week at least.

pc

18219
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 22, 2010, 03:22:40 am »
11/21/2010

BW = 150.8 <-- funny, carb depleted, feeling weak but looking lean, 2 days ago after carb'n up i was 155
soreness = hamstrings slightly, calfs slightly
aches/injuries = back still
fatigue = feel mad shitty

diet = protein shake, 4 pieces of pizza + salad + chocolates + 2 pieces of cake, training, protein shake + 4 bananas, protein shake + 4 bananas




workout:
- mr tuck: 5, 5, 5, 5, 5, 5, 5
- dips: 10, 10, 10, 10, 10, 10, 10

tuck jumps felt insanely explosive, took me a while to get into the workout, very long warmup, like 30 minutes of progressive warming up.. but once i got into the tucks at max effort, i had some insane pop.. tomorrow is actually looking promising, didn't think so before workout.

dips were very weak..

hopefully i can sleep around 4:30am and wakeup at 12:30am, that'd be great.




i challenged kingfish to a vert challenge, i told him i'd hit head on rim before he hits 40 SVJ.. letz see wut goes down.

he's at 38 SVJ max, i'm at ~39 RVJ max.. tomorrow im going to jump good though because he pissed me off badly, but we're cool, he's my boi.. i'll probably put his squat video on my ipod because i get so angry watching his squat videos, because it takes ~30-45s for the first rep to happen after he walks the bar out.. that should result in some PR's if i watch that shit before jumping

peace

18220
Pics, Videos, & Links / Re: A nice little jump
« on: November 22, 2010, 12:33:05 am »
he stepped on somebody, ie, climbed up somebody, who cares :/

those vids do nothing for me, so obvious he got an insane boost from stepping on someone.

18221
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: November 22, 2010, 12:25:42 am »
Quote from: LanceSTS on November 21, 2010, 08:13:15 pm
<a href="http://www.youtube.com/watch?v=VwHUzEeqFdg" target="_blank">http://www.youtube.com/watch?v=VwHUzEeqFdg</a>

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

nice, ant.tib activation, beast prehab.

18222
Introduce Yourself / Re: One more inch
« on: November 22, 2010, 12:23:32 am »
Quote from: Cloud3205 on November 21, 2010, 08:33:02 pm
Hmmm, do you know why those sprints would be in the vertfreak template like that?  They are in there....

are you supposed to run them at max effort, or at some percentage of max effort?

what's the guidelines (intensity, rest interval between sprints, etc) for those 100m sprints?

peace

18223
Boxing / Re: Best Knockout EVER? Sergio Martinez is the truth. Sergio Knockout Paul Williams
« on: November 21, 2010, 06:43:07 pm »


courtesy of jcsbck

18224
Introduce Yourself / Re: One more inch
« on: November 21, 2010, 06:34:52 pm »
Quote from: swatts on November 21, 2010, 03:40:13 pm
I would recommended you reevaluate your speed session. It is pretty crazy to ask your body to rattle off 8x 100's at a high intensity in one day. Even an elite sprinter would have trouble with a session like that. Personally I would struggle to over 500m of speed volume in an entire week..

agree, unless they are lighter tempo of course, but ya 8 x 100m at 90+% is ridiculously intense and a great way to pull a hammy/hip flexor.

pc

18225
Basketball / Blake Griffin needs his own thread - This guy is a freak
« on: November 21, 2010, 04:34:14 pm »
man he is so athletic for his size, can fly..


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