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Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: October 01, 2010, 04:45:44 am »DONE! I AM KING OF THE ADARQ.ORG NERDS!
CHANGING POSTCOUNT TO 100.
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CHANGING POSTCOUNT TO 100.
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Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 01, 2010, 03:10:20 am »19054
Mixed Martial Arts / Re: Jose Aldo
« on: October 01, 2010, 03:09:18 am »
he is complete.. his kicks are from a different planet, his striking is so pure.. man, he's ruthless.
manny gamburyan is tough, and he just completely picked him apart, slaughter.
aldo p4p #1.
it shows how good faber is though, going 5 rounds with aldo in that condition.. even though aldo mercy'd him in the 5th, i'm surprised his leg didn't snap in half.
manny gamburyan is tough, and he just completely picked him apart, slaughter.
aldo p4p #1.
it shows how good faber is though, going 5 rounds with aldo in that condition.. even though aldo mercy'd him in the 5th, i'm surprised his leg didn't snap in half.
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Article & Video Discussion / Re: cushing 60" what do u think? good? vert estimates
« on: October 01, 2010, 02:58:14 am »this is all so strange? why does this make me so excited?
adarq.org brings you the REAL secrets to vert training, that's why.
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Mixed Martial Arts / Jose Aldo
« on: September 30, 2010, 11:36:31 pm »
is amazing.....................
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Article & Video Discussion / Re: cushing 60" what do u think? good? vert estimates
« on: September 30, 2010, 10:56:24 pm »how close ur head is too rim seems the best measurment device since u cant cheat ur reach!!Extremely retarded, especially considering Cushing could get hurt doing something so useless and lose millions. Joe Defranco has plenty of vertecs, if he wanted to test a max jump its pretty damn easy to do safely and accurately.
yup.. if you're going to do PR 'hurdle jumps', i mean, at least come up with a safe setup when you're having a guy under a million dollar contract jumping over it, same goes for high school, college, or whatever-level athletes too ;0 no matter how good you jump, anyone can clip a hurdle or have a weird plant/jump.. doing so in that setup could be horrible.. cushing was obviously pumped that he made that jump, which means he had an even higher percentage of missing it.
i agree though, hit the sticks on a vertec, those PR's mean more
peace man
you can extend your neck using vertical-indonesian-neck-extension-injection:
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MUSiC anD SHeeT! / Re: Old school
« on: September 30, 2010, 08:49:50 pm »19059
MUSiC anD SHeeT! / Old school
« on: September 30, 2010, 08:49:15 pm »beast.
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MOVIES & ENTERTAINMENT & SHeeT! / Re: Crazy Scenes
« on: September 30, 2010, 08:34:54 pm »
dead presidents, anyone remember that movie, was good.
<a href="http://www.youtube.com/watch?v=cBxpvjiUppA" target="_blank">http://www.youtube.com/watch?v=cBxpvjiUppA</a>
<a href="http://www.youtube.com/watch?v=-73pP91GwZQ" target="_blank">http://www.youtube.com/watch?v=-73pP91GwZQ</a>
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Basketball / Re: everything good is happening this year
« on: September 30, 2010, 08:03:57 pm »Because fuck Michigan State, that's why.
Michigan State is legit.
Duke > Michigan State > Baylor > Gonzaga > FAU > Michigan
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MOVIES & ENTERTAINMENT & SHeeT! / RIP greg geraldo
« on: September 30, 2010, 07:31:38 pm »19063
Article & Video Discussion / Re: Starting Strength Series With Mark Rippetoe : Videos
« on: September 30, 2010, 06:57:16 pm »I probably need to make a similar thread with Tom Tellez and Dan Pfaff
doooo eeeet.
that pfaff interview series was mad good.
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Introduce Yourself / Re: Another guy who wants to dunk :)
« on: September 30, 2010, 06:11:26 pm »Hey guys! Just wanna throw a big HELLO in tha room! Well as the title describes, I'm here to get my vert up. So wish me luck
I'm 17 years young, about 6 ft. tall (185cm) and weigh approx. 80 kg (that's about 176lbs if I'm right). I don't know my current vertical, but I can barely touch the rim. I would say I'm not totally inexperienced in working out, as I did some light weight lifting in the past and tried this Air Alert thing, but squats and deadlifts are totally new for me. So last week I decided to create an account in a nearby gym and had two workouts from then (doin' them on Mondays and Fridays). My schedule looks like this:
10 minute warm-up (running)
Lower Body:
a few stretches
5x5-8 90-degree squats (weight is about 40-50kg, because the trainer told me that I need to learn the movement first and then add more weights)
5x5-8 deadlifts (20-30 kg same here)
2x20-25 weighted calf-raises (dunno how much the db weights, I guess it's about 15kg)
5x5-8 Leg Curl (30-35kg did that for the first time without stretching the hams. and I could barely walk for 2 days)
4x10 Leg Press (120-140kg this exercise is the one that I did in my past. But I don't think it can replace the squat.)
Upper Body:
3x8 Barbell Biceps Curls (20-30kg max.)
3x8 Push Press (20-30kg max.)
++ I need a good exercise for shoulders ++
Do you think I'm gonna gain with these exercises? If you have inputs concerning my workout I'd be very happy.
Thanks!!!
sup man!
you can definitely gain with those exercises, but eventually your programming (training program) will have to change, as the weights get heavier.. For example, that lower body routine will be way too much if you are lifting heavy instead of staying light and working on form.. So eventually your routine will need to change to something similar to that found in my intro block article on this site, jackm split, vjb, etc.. something simple, yet solid.
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/
i definitely echo what LBSS said, your upper body needs more pulls.. check that introductory block article to get an idea of an upper body session, for example:
Quote
DAY 1B UPPER: High Volume day
- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: SPRINTS/REACTIVE WORK/JUMPS ETC
- BARBELL BENCH PRESS: NEED SPOTTER, warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- WEIGHTED PULLUPS: warmup sets, work up to a same-weight per set 4x10, 2min rest in between sets
- S1: DB BENCH PRESS 3 x 10
- S1: DB ONE ARM ROW: 3x10 each arm
- S1-rest = 2min after a set of bench and a set of seated row
- SHOULDER MATRIX (FRONT RAISE + LATERAL RAISE + REAR DELT RAISE) : 4 x 10, 2min rest between sets
- OPTIONAL: Single or double leg glute bridges and/or prone glute and/or double leg hamstring iso/ghr. Strictly bodyweight.
- CORE
- STRETCH
If you fill this out and put it in the journals section, eveyone around here will have a much better idea of where you're at athletically, nutritionally, circadian-rhythm-wise, injury history, etc..
http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/
it really helps
peace man
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