Adarq.org

the notes project has been resumed! hopefully in a few days (or within a week) i'll have some new notes up.. alot more notes this time, notes'n a book.

finished notes for chapters 1,2,3.. 200 more pages to go

Quote from: PoPe on November 11, 2010, 03:34:48 pm

GOOD JOB ON 440 u beast xD

thanks man.

Quote from: adarqui on November 11, 2010, 04:51:19 am

ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah

Right now I was thinking for 2-3 weeks after the meet reduce calories and really work on losing weight before doing to much jumps/stuff related. I am thinking about training 2x a day for three weeks after the comp and No heavy squats (to let knees heal they been bad from all the ibprofen I used after pec strain. But instead of hitting cardio hard just to do lots of bb'ing style training to burn calories and focus on fats/protein and not worry about strength loss (It can be regained and furthered when I get bodyfat lower)

heres Is just an idea:
Monday: Hamstring/legs/anything to strengthen legs without pressuring knees- and then optional basketball.
Tuesday: shoulders/tris/
Wednesday: Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.

then for diet:
6 meals of chicken/olive oil/bunch of vegetables (occasionally substitute other type of meat in)
Protein shake before and after training.

caffeine 150-200mg upon waking/ around 2. (I don't get hungry this way)

Lemme know what you think If your not busy brah.

nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.



Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.


all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.



One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:



Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.


nothing major in the modifications, but hope that helps a bit..

peace

whoa.  impressive.  he was in his late 30's when he won Mr. Universe, Mr. World, Mr. Olympus.  sweet.

ya, his physique is ridiculous, still the most impressive bodybuilding physique i've seen.

that dude looks rugged.

HAHAHAHAH This angle makes it look outta this world

ya dude can fly.















<a href="http://www.youtube.com/watch?v=yxNtz_Qkto8" target="_blank">http://www.youtube.com/watch?v=yxNtz_Qkto8</a>

they are only about $8 shipped in Taiwan.  :-)  i like the idea behind it and most reviews on amazon are quite positive about it.  adarq: maybe you'll like them if you tried them for a bit longer?!

i doubt it, i like regular pushups/dips much more

for $8, i'd get them, you might love em` who knows hah

peace

heh.  a friend on facebook linked that.  you gotta have so much discipline to eat so little junk food though...  that's way too much temptation to have around at the house.

i dno, most americans can eat like that easily... you underestimate the unhealthyness of the USA.

i have a paper at home by Bondarchuk that correlates jump (LJ, TJ and HJ) performance with half squat, 30m accel, OHB shot and a couple more tests...the athlete's level is quite high aswell, i think they range from 6.80 to 8m in LJ, forgot about HJ.

the biggest correlations (for HJ and LJ) were with half squat (which is prolly a quarter squat for them, femur at 45 degrees, but that's just a thought), and 30m dash (i think downstart).

The values range from 0.7 to 0.9 ?? if i remember exactly...depending on the gender and performance (like 6.80-7m would have a 0.73 correlation, 7m - 7.20m would have a 0.8 one and so on....these are just examples so dont take them as granted)

also, regarding the OHB throw, pfaff was saying that when he had the bruny surin/obba thomson and and donovan bailey training together the OHB was the best correlator with their 100m...same for women when he was coaching at LSU

however....corelation doesnt mean he is fast because of OHB or because of squatting, could be the other way around, u never know

great post, what's the title of that paper?

peace man

11/10/2010

bw = 152
soreness = not much
aches/injuries = right vmo achy from the depth drops
fatigue = high

diet = protein shake, cheeseburger, protein shake, training, protein shake, turkey & cheese sandwhich + protein shake


workout: reactive + gettin jakd.

tucks:
warmup
warmup 2: 5 x 5, 5 x 5
main sets: 10, 10, 10, 10, 8, 8, 10, 9, 9

S1: dips:                 : warmup (5x5 while doing tucks) ... BW + 10 (5), BW + 15 (5), BW + 20 (5), BW + 25 (5)
S1: neutral grip pullups: : warmup (5x5 while doing tucks) ... BW + 10 (5), BW + 15 (5), BW + 20 (5), BW + 25 (5)

S2: neutral grip pullups: BW @ 10, 13, 12, 10,
S2: dips:                 BW @ 11, 12, 12, 11,
S2: 2" bar curl:       60 lb @ 15, 15, 15, 12,


the dips @ BW + 25 lb were PR, so was BW + 20 lb.. so ya, getting stronger.

peace!