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Messages - adarqui

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19231
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2010, 02:46:35 am »
Quote from: n00bEM on September 20, 2010, 02:37:15 am
The jumps are looking damn high. Nice. Is the foot bruised from planting?

ya i did a plant and after the landing felt it pretty bad.. had to stop soon after.. inferior to the big toe, right on the ball of foot pad.. feels like it got smushed weird.

felt fine during my workout #2 though, so hopefully it was just some kind of stinger.

peace

19232
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 20, 2010, 02:44:56 am »
thnx for the replies guys, i can barely browse forum atm because im uploading my 1.9gig park-tour video.. kills my bandwidth.







normal workout tonight after dunking.. lool.. going to walk+light sprints mon/tues, then vertec + lift wed, walk+light sprints thurs/fri, sat dunk..

that's because i need a bit more rest.. right ball of foot is raped, left groin is a pinchy/stingy, heels are a little shitty.............. u get the idea.. HEH.. plus i don't want to go heavy on singles for a little bit so im going to rep some stuff out.

vid tomorrow or something, uploading my park-tour-video, estimated time at the start was 8 hours upload.. wtf.. horrible.




9/19/2010

bw = 155
soreness = none
aches/injuries = left groin a bit (possibly small tear in there, been bugging me for a week or so)


workout #1: dunks
- got up good, see pics abuv ^
- didnt land many dunks, had to dunk in between a full court game which just had too many fast breaks.. so i got a little cold... but on the flip side, i do get really amped dunking in between a game like that, that's why i did it.. it's fun
- landed: three 1 handers, 1 two hander
- missed: a shitload, everything off a dribble


workout #2: interval sprint + walk , strength
- 4 mile walk with light interval sprints mixed in, very bouncy, feel so light and powerful
- BODYWEIGHT AT THIS POINT: 152
- low bar parallel squat: 225 @ 2 x 5
- S1: bar-dips: BW + 10 lb @ 7, 8
- S1: low bar below parallel squat: 185 @ 2 x 5
- S2: bar-dips: BW @ 10, 6
- S2: barbell calf raise (toes in): 135 @ 25, 20
- barbell calf raise: 95 @ 20, 20
- weighted neutral grip pullup: BW + 10 lb x 8
- weighted chinups: BW + 10 lb x 8

dead.

19233
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2010, 11:09:25 pm »
bleh, here's a few stills, my one handers sucks, on the makes.. nice misses though but whatever.. two hander is make, others are misses and a jump..



i like this one:



some more:









19234
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2010, 09:46:07 pm »
jumped nasty, landed two hander off lob, nasty one.. but i fucked up my foot towards the end, ball of foot below big toe, the pad, is hurting like a motherfucker... fucked it up a bit for sure.

bleh!

gonna grab shit off my cam, dunking was tough, i did it in the middle of some games... but man i like that, gets me higher for sure, only problem is i cant just relax and do my thing.

19235
Pics, Videos, & Links / Re: Pictures from the last two days
« on: September 19, 2010, 07:40:31 pm »
lol @ that little ball..

nice pics

19236
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: September 19, 2010, 04:48:51 pm »
Quote from: cowed77 on September 19, 2010, 04:40:45 pm
i can hit the gym thurs and fri.
mon thru wed i can do BW stuff if required.

you have a game saturday right?

we're losing some structure, because thurs/fri would have to be way less volume in order to play alright saturday.. shiiiiiiit.






Thursday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 3 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Friday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 2 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 2 x 5
  - 2 min rest between supersets

- CORE
- LIGHT STRETCH

19237
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 19, 2010, 04:26:57 pm »
Quote from: LBSS on September 19, 2010, 04:18:08 pm
warm up
shoot hoops
mobility
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise  :)
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch

nice about the jumps man! nice workout too

19238
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2010, 05:27:25 am »
been working on a project ALL DAY, very frustrating.. video editing project.. i shot some video in '24p' so, i spent all day figuring out how to render it.. anyway it looks pretty good, tomorrow i plan to create a new subforum for this big project i have.. not ready to 'launch it yet' but i have to work on it for the next few weeks and get everything ready... so thats why i been idle as hell today.



9/19/2010

bw = 155
soreness = none
aches/injuries = feel pretty good..

workout: recovery
- 7 mile walk with very light jog/sprints mixed in
- left achilles started acting odd about 4 miles in, for about .5 mile it was bugging, then it disappeared, was very odd



ate 7 bananas + 2 protein shakes after workout.. plan on being very light tomorrow and landing some nice dunks !@!@$

peace

19239
MUSiC anD SHeeT! / US National Anthem Butchered
« on: September 18, 2010, 11:08:08 pm »
<a href="http://www.youtube.com/watch?v=J1tUgFRXXKM" target="_blank">http://www.youtube.com/watch?v=J1tUgFRXXKM</a>

19240
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: September 18, 2010, 04:36:04 am »
Quote from: cowed77 on September 17, 2010, 03:13:38 pm
whats up for next week adarq?

sup mang, what's your schedule like next week???

pc

19241
Introduce Yourself / Re: Hey everyone
« on: September 18, 2010, 04:23:14 am »
Quote from: mike.1283 on September 17, 2010, 05:57:47 pm
I was just reading your post regarding free training, and as another trainer/aspiring S&C Coach, I'm always willing to help people out when I can even for free through email, and many forums that I'm on, so I really like what your doing and I hope to some day have a chance to "talk shop" with you and bounce ideas back and forth.

appreciate it man, and for sure, we can do that any time!

Quote
For the 1st time in quite a while I am feeling like with the current training routine that I'm on with very limited plyos because of my ankle, that if I didn't have issues with my ankles then I'd actually be seeing some vert increase.  I've talked to people before that for quite some time it got to the point in my training where I was 'just going through the motions' and never really expecting to see gains or improvements.

well, sometimes injuries are a blessing in disguise.. i mean i've had so many injuries, and nearly every one leaves me better in some other area as i improve that while recovering from the injury.. for a quick example, say i hurt my knee, ok well i can focus hard on glutes/p-chain/calfs/upper body/body comp etc, no squatting/lunging or jumping, but when it heals I would have a better base.. that quick example is just how I get through all of the injuries I've had, hopefully no catastrophic injuries though, that always pokes it's ugly face in my head, but i guess that too is beneficial, because when it does ramp up intensity in my mind, i usually decrease the intensity of my training a little bit.. it is feedback after all, so i try and respect it when the alarms start going off.


Quote
Other separate thing I wanted to ask is it 'ok' to ask if people are sharing files, or trading programs through either IMs or email?  If anyone has any questions for me directly you can get me at Thestrengthshop@gmail.com, is my training email, and also if you want to look me up on Youtube or Facebook, look up Trainer Mike.  Thanks.

well, i would never advocate the sharing of any copyrighted info (or "illegal shizz") that shouldn't be shared etc.. so other than that, everything is cool.

peace man

19242
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 18, 2010, 02:23:17 am »
9/17/2010

bw = 154.8
soreness = hamstrings, bottom of right foot very sore bleh!
aches/injuries = both heels a little, left vmo a little (felt weird alot of the day, weird sensation in it)


workout #1: vertec jumps
- legs felt like jello, but i still had some nice jumps..
- SVJ = 26" (10'2") <-- lool
- 1-step lead = 32" (10'8")
- 2-step lead = 34" (10'10")
- legs felt like jello, dno how i even hit those numbers.. 157 lb at time of jumping..
- 5 sets of MR tuck jumps in between sets of jumps, 5 x 10


workout #2: right after..
- MR tuck jumps: 3 x 10, max effort
- half squat: 265 x 4 singles
- barbell calf raises: 135 @ 3 x 15, 95 @ 3 x 20
- dips: 5
- glute bridges: 3 x 60

half squat felt real shitty.. back bugging a little bit from it.. im not going to push the intensity on squat for a while, maybe a few weeks or more.. i might actually start repping out some 225 lb sets starting sunday or whatever.. going to actually ease off a bit on pushing squat up.















19243
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 18, 2010, 02:15:21 am »
Quote from: Flander on September 18, 2010, 12:51:52 am
Quote from: adarqui on September 16, 2010, 08:32:58 pm
leonss (youtube dunker) gave me some tips on slow mo, his 'render in 60fps' comment was what i was missing this whole time.. i've tried 60i but my dumb ass put it in 30fps mode not 60fps.. check the new slow mo capabilities:

<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/c1HrQAPvkFU?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/c1HrQAPvkFU?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>

Yeah. Nice.

Is that an option on your camera?

ya, i stopped using it because i always needed to 'deinterlace it', but with AE, i only need to create a '60 frames per second composition' instead of 30, and it works good.. never knew that.. now i got good slow mo's! footage should be even better i imagine.. bout to upload a vertec vid from tonight, we'll see how those slowmo's look.

peace man

19244
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: September 18, 2010, 12:08:51 am »
Quote from: ARowe on September 18, 2010, 12:00:00 am
I've got a cold or something, which sucks because I have been taking a bunch of emergen-c and airborne so I wouldn't get sick. So this might explain why my last session was so shitty.

ahhhhhhh... sux man.

19245
Introduce Yourself / Re: for 45" running vert
« on: September 17, 2010, 11:13:40 pm »
Quote from: Chris Hickson on September 17, 2010, 10:06:55 pm
Quote from: adarqui on September 17, 2010, 09:13:57 pm
my bad, i had it private, you won't find it on teh googles.

http://www.youtube.com/watch?v=UjVIcDA5EUY&feature=player_embedded

should work in a few.

pc
??leg extension?? with a plyo box?

put all the weight on your hamstrings, let the edge dig into it.. work up and down the muscle, ie 20 swings at X, 20 swings at X+2inches, etc..

it feels ridiculously good, you'll feel real loose ;d

peace

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