Adarq.org

11/16/2010

bw = 152
soreness = light hamstrings, light calf
aches/injuries = left ankle feeling better all day, felt it slightly during workout, right ham tendon a little
fatigue = tired today but still feeling strong

diet = protein shake, turkey & cheese sandwhich + ramen noodles, protein shake, training, protein shake + 3 bananas, protein shake + 5 bananas + PB sandwhich

^^ high banana intake because im anticipating jumping tomorrow.. jumps have gotten pretty good since being back on teh bananas.

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mr tucks:
nice warmup, 5, 5, 5, 5, 5 <-- last set messed up koz jcsbck got cracked on hard

S1: mr tuck jump:              @ 10,     5,      5,      light pogos @ 5
S1: 1-arm db ohp: 37.5 lb      @ l7-r13, l8-r14, l8-r15,             @ l6-r13
S1: (3spause) 1-arm row: 65 lb @ 8,      10,     10                  @ 10

1-arm db ohp: 30 lb @ l12-r22
1-arm db row: 70 lb @ 17



improvements on 1-arm standing db ohp, bigtime.. left arm still weak as hell though, mid back gets hammered during left arm, but not when i do right arm.

tuck jumps felt very good, should be interesting tomorrow.

was hoping to goto indoor gym but, forum stuff+other stuff has me sleeping at 5:30am, if i wakeup at 1:30 then maybe.. if not ill goto the roof'd outdoor court.

gonna do some head height jumps from right-side runup, anticipating some big jumps.

we'll c.

peace

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