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Messages - adarqui

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18586
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2010, 06:30:35 am »
Quote from: Raptor on November 01, 2010, 06:14:09 am
I don't like barbell shrugs either. I prefer db shrugs or plate shrugs (for the plates with handles).

ya i just get much more trap with arms at my sides, my db's will be even further away from my body too, because i'll have to use my 25 lb plates which are pretty thick, so arms being out further to the side will stress the traps even further.

i'll still do barbell shrugs occasionally, just to manhandle some barbell weight, but i like db's.. If I start deadlifting more then my traps would get hit hard regardless, i have a pretty beast DL if I train it.. gonna keep it light though on DL.

pc

18587
Boxing / Sergio Martinez preparing for Paul Williams, the rematch is soon!
« on: November 01, 2010, 06:04:35 am »
war sergio, but im a paul fan too.


18588
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: November 01, 2010, 05:29:54 am »
Quote from: Raptor on November 01, 2010, 04:21:52 am
Oh and about the hypertrophy stuff: if you look at Shannon Brown, he's having massive posterior chain muscle mass... yet he jumps 45+ off one leg. You can see he voluntarily generates the force to get up there.

what do you mean yet? massive hamstring muscle is going to aid in dlrvj/slrvj, but it's also a sign that shannon brown simply is explosive & carries a bit more muscle than the average person, in the right places, im sure his glutes and quads are equally massive, similar to what you would see in most sprinters.

peace man

18589
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2010, 04:48:02 am »
10/31/2010

bw = 150.2
soreness = quads (majority)/hamstrings/glutes, not as bad though as last time i did that session, i'll be recovered by wed most likely
aches/injuries = not much, left big toe bugging cause i clipped my toenail and it somehow got sensitive
fatigue = pretty tired today

black olive & mushroom pizza + ice cream tonight, plus not dealing with trick or treaters, FTW.



workout:
- standing ohp:  70 @ 2 (warmup), 12, 15, 13, 13, burned..
- 3" bar curl: 50 @ 5 (warmup), 15, 16, 17, ....... 70 lb 2" bar:  5, 8
- 10 lb plate rear delt: 10, 10, 10, 10, ...... 10 lb db's: 15,      

fun, getting stronger pretty quick.. should be interesting to see what i'm doing come Dec 1.






hmm.. tomorrow.. what shall i do.. i'm thinking of doing (edit: some reactive work prior to the circuit if im not sore, MR tucks) a circuit of:
- some LIGHT deadlifting
- db shrugs (i don't like bb shrugs)
- POSSIBLE BARBELL FLOOR PRESS, lying on the dirt/grass (sounds diesel), don't know yet.. if not, maybe just pushups

peacE :D

18590
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2010, 04:37:05 am »
Quote from: BMully on October 31, 2010, 01:07:45 pm
adarq, do you have a track near you? (florida is like top in US for high school and college track, gotta have one near you)

i have a shitty pavement track with baseball clay on it, yes, good collegiate level track, no.. well no as in, it's about 15 minutes from me by car.


Quote
if all gyms are closed you could go there, i jump max height into the long jump sand pit, it's fun, and easier on joints...plus it mixes up the workout a little , i see that you like to change location to mix it up every now and then

nah i'd be going late, most every school has the lights off on their tracks when I drive by at those times..



Quote
plus, i need to see you on a sprint, i want to see your 100m..........

no way im running a 100m any time soon, i give not a shit :)

peace

18591
Pics, Videos, & Links / StrengthProject Halloween
« on: November 01, 2010, 04:12:26 am »
funny..


18592
Bios / Re: Animals
« on: November 01, 2010, 04:07:54 am »
Zenyatta !!!


18593
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2010, 12:39:20 am »
Quote from: LBSS on October 31, 2010, 10:40:23 pm
jumps

<a href="http://www.youtube.com/watch?v=-sN6q1OMMUI" target="_blank">http://www.youtube.com/watch?v=-sN6q1OMMUI</a>

runups/plants are looking better, that jump at 15s was very nice.

18594
Futbol (soccer) / Re: Fastest goalie in the world?
« on: November 01, 2010, 12:17:25 am »
Quote from: Tam on October 31, 2010, 07:11:35 pm
Quote from: adarqui on October 19, 2010, 08:52:17 pm
is this real wtf?

<a href="http://www.youtube.com/watch?v=6liJjDg9FLc" target="_blank">http://www.youtube.com/watch?v=6liJjDg9FLc</a>


Yeah this is real, remember watching this game and he is an amazing keeper.

that is crazy then.. wonder what he would run in 60m/100m hah

18595
Pics, Videos, & Links / Re: beast
« on: October 31, 2010, 05:18:33 pm »
Quote from: djoe on October 31, 2010, 05:17:43 pm
darq is up to date:)

I got over 1100 subscriptions :)

18596
Pics, Videos, & Links / Re: beast
« on: October 31, 2010, 04:11:29 pm »
<a href="http://www.youtube.com/watch?v=sHtE8K1H_bg" target="_blank">http://www.youtube.com/watch?v=sHtE8K1H_bg</a>

18597
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: October 31, 2010, 04:08:38 pm »
Quote from: Raptor on October 31, 2010, 07:08:59 am
What kind of material is the inner sole made of? Rubber or foam? I can't jump in rubber shoes, only foam.

not sure.. by feel, it feels hard like rubber.. but the heel of the shoe on the outside looks kind of foamish, so maybe the heel is foam and under that is rubber, then the rest of the sole is rubber.

dno

funny thing though, my zoom waffle racers are completely grinded down, 'slippery sole', like glass, yet i have been doing jumps/dunks fine in them.. I could never do that in basketball shoes I'd slip way more than I do in the waffles.. Plus i'd have a hole in them by now if they were basketball shoes. Soon they will probably rip though, I'm surprised this pair has lasted as long as they have.

18598
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 03:45:29 pm »
Quote from: Kellyb on October 31, 2010, 01:09:15 pm
Raptor what's your routine look like and what exercises are you using?  Have you ever trained specifially for hypertrophy with a higher volume routine like 10 x 10 or anything crazy like 20 rep squats?  If not, you might consider a higher volume alternating intensification/volume format. For example,  on your high volume day go something like 5 x 5, 1 x 15-20.  On your lower volume day go something like 5 x 1-3, 1 x 8-10.  

My hunch is you probably don't grow well in your legs off low rep stuff so some high reps and/or volume will probably do you good.

i'm in total agreement for people who are dead-set on hypertrophy (or a dedicated hypertrophy block), 20 rep squats have put so much mass on me 1.5 years ago it was ridiculous.. My legs became monstrous (relatively) by the time I hit 225 x 20, I couldn't jump for shit, but I put on a ton of mass.. I remember going from 170 to 180 or so on my 3-4 week 20 rep squat block.

10 x 10 is solid too.

In raptor's case though, with his aches/injuries/knee issue, I wouldn't do 20 rep/10x10. It would probably make him so sore + cause that knee so achy that he would literally kill himself. HEH

peace

18599
Pics, Videos, & Links / Re: Frank Yang Returns to the Gym
« on: October 31, 2010, 03:37:36 pm »
Quote from: BMully on October 31, 2010, 12:36:15 pm
does anybody else think he seems a little "different"? to me he seems more quiet and a little bit more of a thinker/contemplater

ya he actually sounded serious in that video, that's why i watched it.. i hate when he just babbles like a tard, but that vid was nice.

18600
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 31, 2010, 06:43:08 am »
Quote from: Raptor on October 31, 2010, 06:41:16 am
Film it from the floor so it looks like a 50 inch jump 8)

You should do that once. It would be fun.

haha F that.. i used to film with my laptop on the floor though, definitely makes everything look higher.

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