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Messages - adarqui

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18226
News, Announcements, & Suggestions / Officially welcoming LanceSTS to the forum!!
« on: November 21, 2010, 05:46:25 am »
LanceSTS has been on here for a while, but now he's officially moved in with a blog and q&a. Lance is a legit strength & conditioning coach, athlete (mma/boxing/basketball/football/strength), badass on IRC (live chat), and owner of a performance facility (Schultz Training Systems aka STS) based out of texas. His future content can be easily accessed by the "STS-Blog" menu bar item.

ADARQ.org just got alot better, so glad to have you here lance.

peace!

18227
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2010, 05:41:20 am »
11/20/2010

bw = 152
soreness = very slight hamstrings, gastrocs (more of a "about to cramp" feeling, from backwards drops, hits calfs hard)
aches/injuries = here we go.. forearm 'splints' a little from barbell curling (this has always been problematic for me, just comes out of nowhere), lower & mid back (from 1-arm ohp), left ankle feeling better but still slightly there, knees slightly (prolly from adding in the walking)

diet = protein shake, burger + protein shake, walking/interval, half protein shake, training, protein shake, protein shake + pb sandwhich


workout #1: walking/light interval sprints
- calfs almost cramping during the walk..
- 6 miles, light intervals mixed in (100-150 strides)

workout #2: shitty workout overall
- dead hang (pullups): 7 x failure <-- for stretching lats/loosening up back
- barbell calf raise: 185 @ 5 x 15, 5 x 12


dno what im going to do tomorrow, wanting to jump nasty monday, so id like to feel alot better tomorrow.. no idea though.. planning tuck jumps + upper, but if i feel real crappy i might just do tucks & thats it... ill probably man up though.

backward drops = hardcore

peace

18228
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2010, 05:28:36 am »
Quote from: dmarrone39 on November 20, 2010, 07:48:12 pm
that is a flippin awesome outdoor set up you got going on there...

hah thanks.. ya it's pretty good, has everything i need and then some (farmer's walk/grippers/sled/chains)..


Quote
does you SSB get a lil "funky" when it rains?

nope, not at all, it's been in the rain for ~1 year now too.. doesn't really smell at all.

peace man

18229
Boxing / Best Knockout EVER? Sergio Martinez is the truth. Sergio Knockout Paul Williams
« on: November 21, 2010, 05:25:56 am »



<a href="http://www.youtube.com/watch?v=b0f05uCN07c" target="_blank">http://www.youtube.com/watch?v=b0f05uCN07c</a>






















18230
LanceSTS's Performance Blog / *** README! STS ARTICLE INDEX ***
« on: November 21, 2010, 04:43:58 am »
todo.

18231
Progress Journals & Experimental Routines / Re: at it...again ugh
« on: November 21, 2010, 03:36:33 am »
Quote from: Eric on November 21, 2010, 02:11:33 am
that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday

oh ok my bad.. hehe

18232
Introduce Yourself / Re: for 45" running vert
« on: November 21, 2010, 03:35:33 am »
Quote from: psolo27 on November 21, 2010, 12:53:12 am
That 705 dl looked so easy  :strong:

x2

better than last vid.

18233
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« 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

18234
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 20, 2010, 07:14:44 pm »
Quote from: LBSS on November 20, 2010, 11:56:31 am
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

Not counting the first SP workout as done cause this was a half workout at best. Messed up my back somehow on the first set of tuck jumps, soldiered through the REA and jump squats but when I tried to load more weight on the bar it was just not happening. Fuck. How did I tweak my back doing tuck jumps? I guess this is what I get for trying to work out in the morning, or something.

warm up
jump rope x a bit
core stretches

work
tuck jumps x20 -- balls
t-spine mobility exercises
REA squat 2x3x85
jump squat 3x3x85
squat warm ups
goodbye

cool down
stretch

On the bright side, I'm 24 today.

damn how good was your warmup? that's so weird wtf..

extra shitty happening on your birthday, happy bday but damn..

18235
Basketball / Re: The "Regular people dunking thread"
« on: November 20, 2010, 06:23:23 pm »
nasty dunk


18236
Boxing / Sergio Martinez vs Paul Williams #2 - Who yall got?
« on: November 20, 2010, 06:18:19 pm »
i got sergio by decision, regardless, should be a GREAT fight.

pc

18237
Olympic Weightlifting / Re: 69kg lifters
« on: November 20, 2010, 04:42:10 pm »
Quote from: djoe on November 20, 2010, 02:48:07 pm
Quote from: adarqui on November 19, 2010, 06:16:36 pm
Quote from: djoe on November 19, 2010, 05:29:38 am
google judd biasotto...602 ?? at 132 lbs...advocate of pavel's high freq(grease the grove more or less), high volume, varying intensity, no fatigue, perfect technique, practicing a movement rather than 'working out'

damn, drop a thread on him mang.

thats pretty much all i remember...no vids..a few pics...read it long time ago on pavel's forum and in his books

he probably shouldn't be compared to dimas/boevski then, both of whom have numerous world record's etc, and some crazy lifts on tape.. just saying hehe

boevski is bulgarian so i'm pretty sure he's been trained using high frequency regimes.

pc

18238
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2010, 04:34:19 pm »
Quote from: Raptor on November 20, 2010, 04:32:12 pm
Quote from: adarqui on November 20, 2010, 04:11:11 pm
Quote from: Raptor on November 20, 2010, 04:09:08 pm
To me, in that picture you look like 3-4 inches away... it's too far away from the camera though and the angle distorts it, so I don't know. Definitely not 1 inch away...

i'm directly under the backboard, behind the net.. see the white line on the ground, i'm directly over that also.. check the proportions. heh

also, explain to me how you get 3-4"? i mean, we clearly see like 1" away on pic, but how do you get 3-4"? you just making up a number or what? lool

ripp was kidding with his 5-6" comment.


Well that certainly isn't 1 inch. Maybe one inch on the monitor screen :D

whatever that means.. congrats though at being blind as fuck.. gj.

18239
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2010, 04:30:49 pm »
half squats & backwards depth drops.

need 315 x 10 on half squat, at 160 lb bw.. then i'd be pretty set.. also need to use 2.5 lb plates, need to find another, didn't want to use 5 lb plates but I only have _one_ 2.5.



18240
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 20, 2010, 04:11:11 pm »
Quote from: Raptor on November 20, 2010, 04:09:08 pm
To me, in that picture you look like 3-4 inches away... it's too far away from the camera though and the angle distorts it, so I don't know. Definitely not 1 inch away...

i'm directly under the backboard, behind the net.. see the white line on the ground, i'm directly over that also.. check the proportions. heh

also, explain to me how you get 3-4"? i mean, we clearly see like 1" away on pic, but how do you get 3-4"? you just making up a number or what? lool

ripp was kidding with his 5-6" comment.

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