Adarq.org

tuesday:
 standiing neutral grip dbl shoulder press
30'sx25
50'sx10
70'sx8-newrecord
60'sx8
seated rows
100x40
220x10
345x5-form was looser, got vid on cam incase of you want to  see form.
300x7
bench
45x20
95x7>>shoudler press machine 115x8
95x7>>shoulder press machine 90x8
95x7
one arm tri pushdowns
40x15
60x6
bicep curls
shoudler stuff with cables
tricep one arm dbl
bicep machine

then played basketball, was only gonna play 1 game but 1 became 2  and 2 became 3....lol did pretty good tho arm was good whole time, missed a couple close range dunk lefty (like not much approach like dropstep) not gonna try righty dunks yet tho gotta be carfull with pec...standing jumps were good tho.....been eating real good (chicken and oats alot) besides a trip to wnedy for 4 double stack at 330....lol bad bear.

i havn't been to checkers in a while, man o man, those late night checkers runs were so good, until i was done eating, then i felt like such shit.. but it was good while it lasted.

bam son







my bad homie, it had2Bdone.

the jumps themselves looked good, but the runups were slow, the landings were mushy and loud.

when you're not going max effort, work on nice smooth accelerative runups for both DLRVJ AND SLRVJ, 3-4 increasingly powerful steps, very fluid.. work on landing better too, control the landings more, it's a good way to get in some force absorption work.. think about landing soft/quiet as you're coming down, no need to stick the landings like a depth drop, but just try and land softr/more quiet.

impressed with GHR/hang snatch.. for GHR, sacrifice depth a little bit by trying to stay a bit straight, make sure you squeeze the glutes AND contract the low abs so that you're in a nice neutral position as you go down and up.. if you need to cut depth a bit to stay straight, do it.. see how it feels, it should be alot harder and much more hamstring.

i'm not an oly coach so i'll let whoever is critiquing your oly's do that (lance?).. but the hang snatch actually looked pretty good I was surprised, i thought I was about to see some spaz shit and bam, first & third reps looked really good, good stuff.. ;d

as for shooting, DID U PURPOSEFULLY SHOOT THIS VIDEO IN THE DARK TO PISS ME OFF?

loljk

but ya i can't see what i need to see other than the follow through and a few instances of good form, follow through looks good on most shots, there was one at 40s or something i remember, where you didn't hold your follow through, and you missed.. other than that, every follow through looked pretty good, not too far forward, nice wrist flick.. just can't see the feet too good etc and how everything is lining up.

but congrats, you look athletic

pc

let's take a 200lb guy, 20% bf, trying to lose weight.

6 twinkies = 900 cal, 162g carbs, 27g fat, 6g protein
7 protein shakes = 840 cal, 14g carbs, 14g fat, 161g protein

total = 1740 cal, 176g carbs, 49g fat, 167g protein

i thought he did 2/3rds junk.

;/

nice competition here, but at the end, that world record was 2ez.. check the power in Boevski's cleans, he can front squat a house.

<a href="http://www.youtube.com/watch?v=cOoP5yX1bZ4" target="_blank">http://www.youtube.com/watch?v=cOoP5yX1bZ4</a>

good points darq, not going to make a drastic switch. Maybe lower the bar a litttle get a little more butt duck, because i do think as long as your not totally shooting your knees foreward, along with your knees being in line IE not caving in, knees shouldnt be a problem on squat.  Know what u mean on the full squat hip thing too, although my flexiblity may be more of an issue than my levers, but i dont feel like im build for squatting deep by any means

how do i fix the coming forward on toe thing? Is my squat the same depth as your adarq?

the shoes you are wearing are going to contribute to the coming forward onto toes issue, if you were in oly shoes it wouldn't happen. the first rep is good (in regards to going onto toes) because you are a little higher, the next reps are deeper so you're getting that shift.. without changing form, try stretching the calfs/"ankles" out very good prior to squatting, or in between sets, see if that helps, this is to allow for easier getting into dorsiflexion without having to shift the knees forward at the bottom.. other than that, are you focusing on producing force through the middle of the foot? i'm not one to promote pushing through the heel, but middle of foot ya.

steven miller- good stuff man know where ur coming from

Quote from: adarqui on November 11, 2010, 05:35:09 am

my post on another forum:

awesome, a professor who was 33% fat got down to 24% eating far less than maintenance kcal consisting of junk, who cares Smile

a calorie is not just a calorie, a gram of carb (especially sugar) has a very different effect on the body than a gram of protein. Hormonally, junk is not something we should be consuming if we want to get strong, shredded, and actually put on mass. Sure he lost some body fat, but we're athletes, not fat f**k professors who have alot of bodyfat to lose.. Junk food diets typically don't do well with performance athletes, it leaves them less alert & less motivated to compete. I guarantee you that, these stupid studies would be alot different if you look at someone trying to go from 15% BF to 6% bodyfat. A caloric deficit wouldn't mean (expletive), the body would try to keep fat (which would happen easily due to all the sugars/sat fat you're eating), and you'd actually lose lean mass.. so sure, your BMI would go down, but you'd lose mass and become relatively fatter.

I hate that stupid study Smile

peace

Yes and no. Caloric deficit always matters if you're trying to lose weight. If you're trying to get from 15% to 6%, you still have to be in a deficit. It just becomes that much more important to get enough protein and keep lifting, for maintenance of muscle mass. Obviously, I'm not saying a junk food diet + protein is optimal for anyone at any time. I'm just saying that if you want to lose weight, caloric deficit matters.

sure it does, my point is simply that, a diet high in junk food is not going to be high in protein if caloric deficit is achieved, the percentages just can't happen with high fat/high carb junk food being a majority of the diet.. so physique/strength is going to suffer greatly.

pc

steven-miller's next project is to get really really fast by doing nothing but double-legged bounds. 

lol

when it comes performance that involves highly single leg efforts, ie single leg jumpers and sprinters, bilateral only training can REALLY screw that up.

i mean we've all seen it, the SL jumper who gets into lifting, focuses primarily on squatting, then becomes a double leg jumper.

pc

Quote from: mattyg35 on November 16, 2010, 08:52:21 am

You can always do both, for those athletes you mentioned, single leg work wouldn't be the emphasis of their training.
Single leg work balances your legs out better than bilateral work.

With that said, I will step out of this mental masturbation circle jerk.

Please post evidence or provide logic reasoning for why unilaterals should balance out the legs more than correctly performed - which means balanced - bilateral exercises. And please explain why a powerlifter should do unilateral work when everything he does in his sport is bilateral in nature and will usually require a coordinated, well-balanced effort of both his left and right body side.
And don't just say "you can always do both", because only an idiot would bring forward such an argument, since it means that he does not understand that everything that is useless is in fact also detrimental because it means that valuable training time as well as physical resources are wasted which could otherwise be used for productive things that actually do something to help ones progress. And I don't think that you are an idiot, so please let us discuss this in an intelligent manner.

that stuff is going to be a bitch to find on google scholar, but regardless, most athletes (performance or strength) have a dominant and non-dominant limb for kicking/throwing etc.. this does effect bilateral movements.. unilateral strength work can definitely help to improve these imbalances, but i would imagine not completely improve them. There will always be a dominant/non-dominant limb, and this does effect force production, so bilaterally you're going to see some significant results there.

steven-miller, do you have any idea how high you jump off your right leg vs left leg?

here's two quick studies, unilateral/bilateral is a bitch to search..

Determination of Functional Strength Imbalance of the Lower Extremities

Abstract

The purposes of this study were (a) to determine whether a significant strength imbalance existed between the left and right or dominant (D) and nondominant (ND) legs and (b) to investigate possible correlations among various unilateral and bilateral closed kinetic chain tests, including a field test, and traditional isokinetic dynamometry used to determine strength imbalance. Fourteen Division I collegiate women softball players (20.2 +/- 1.4 years) volunteered to undergo measures of average peak torque for isokinetic flexion and extension at 60[degrees][middle dot]s-1 and 240[degrees][middle dot]s-1; in addition, measures of peak and average force of each leg during parallel back squat, 2-legged vertical jump, and single-leg vertical jump and performance in a 5-hop test were examined. Significant differences of between 4.2% and 16.0% were evident for all measures except for average force during single-leg vertical jump between the D and ND limbs, thus revealing a significant strength imbalance. The 5-hop test revealed a significant difference between D and ND limbs and showed a moderate correlation with more sophisticated laboratory tests, suggesting a potential use as a field test for the identification of strength imbalance. The results of this study indicate that a significant strength imbalance can exist even in collegiate level athletes, and future research should be conducted to determine how detrimental these imbalances could be in terms of peak performance for athletes, as well as the implications for injury risk.

edit: so, a powerlifter should incorporate some kind of unilateral training as assistance to help improve the deficit between non-dominant and dominant limbs.. this will be easier with lower body, ie using lunges/stepups/bss.. for upper body, single arm db press or single arm snatch, single arm curl, & single arm row would probably be the most beneficial. Kroc, for example, is a huge fan of unilateral lifting, he's a powerlifter, you can catch him doing insane 1-arm db rows with like 225 & high rep log walking lunges.


peace