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Messages - adarqui

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19501

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 03, 2010, 02:25:08 am »

Quote from: BMully on September 03, 2010, 01:04:03 am

Quote from: adarqui on September 02, 2010, 09:57:02 pm
Quote from: BMully on September 02, 2010, 09:42:41 pm
you said you were gonna make a video about your dunking journey?

that would be pretty sick..it depends how low are the first jumps? i mean if you went from mid 20's to what you have now would be a pretty tight and long journey....

i don't understand the cloud bro, what am i missing?

nope, no vid about dunking journey.. i just said i was going to edit videos a little more crazy if im jumping near 40.

btw i started out at 27 back whenever i started, which was actually good for me back then, cause i was so lean/light (coming off boxing).

yea, i would have to guess boxers have average verts cuz they do so much endurance stuff

but think about it adarq's journey to 45(or whatever #) from 27...would be ight if you edit it well

i don't have film of 27 or anything, only 31.. was too embarrassed to video tape 124" touches.

i'd imagine most boxer's have average or less than avg verts, but some of those guys are ridiculously lean/explosive, i imagine if they practiced jumping they wouldn't be too bad off a run.. we sometimes forget that many of these basketball addicts put in tons of conditioning yet still get up fine off the run.

pc

19502

Basketball / Re: The "Regular people dunking thread"

« on: September 02, 2010, 09:57:59 pm »

cool, but how is he lazy as shit? hehe

19503

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 02, 2010, 09:57:02 pm »

Quote from: BMully on September 02, 2010, 09:42:41 pm

you said you were gonna make a video about your dunking journey?

that would be pretty sick..it depends how low are the first jumps? i mean if you went from mid 20's to what you have now would be a pretty tight and long journey....

i don't understand the cloud bro, what am i missing?

nope, no vid about dunking journey.. i just said i was going to edit videos a little more crazy if im jumping near 40.

btw i started out at 27 back whenever i started, which was actually good for me back then, cause i was so lean/light (coming off boxing).

19504

Basketball / Re: The "Regular people dunking thread"

« on: September 02, 2010, 06:45:22 pm »

this.... kid... has.... skills

19505

MUSiC anD SHeeT! / Re: South Africa Represent

« on: September 02, 2010, 06:39:16 pm »

Quote from: Joe on September 02, 2010, 04:58:30 pm

man that video is FUCKED up.. they got that scary little midget guy in it ffs.

dno what to think of it really.. don't like the hook it sounds really odd.. his rapping isnt too bad, but this vid is mega twisted, girl looks like a tranny too.

19506

Progress Journals & Experimental Routines / Re: no bounce, need bounce

« on: September 02, 2010, 02:19:55 pm »

Quote from: LBSS on September 02, 2010, 10:47:20 am

Quote from: adarqui on September 02, 2010, 04:31:25 am

u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc

LOL, at least it was just nausea and I didn't feel like I was going to shit my intestines out.

lol, ya man i don't squat when i feel like i have to shit.. i've seen that vid.

Quote

I'm trying to figure out what to do about sprints and jumps. One possible solution would be to get a bike, thus cutting down on the time it takes to get from a field/track to basketball courts to the gym. Another would be to split sprints/jumps and weights into morning and evening workouts. Would require a major schedule shift, though. A third possibility would be to try to find a really flat section of road near the gym and sprint there. My gym's neighborhood is mostly residential -- lots of embassies and the like -- so not much traffic. But running on concrete/asphalt is, um, not optimal.

bike solution sounds best.. dno, morning/evening and asphalt don't sound too good.. i mean, if you are used to doing stuff on asphalt/hard surfaces then i'd say go for it but i doubt you are.. i grew up playing on hard street courts every day for hours and hours so i really have no problem doing plyos/sprints/whatever on pavement etc.. heh

bike sounds like best option, and it'll be a nice warmup.

morning/evening is cool but it's too much of a PITA (pain in the ass) and a drastic shift in schedule.

Quote

Speaking of my gym's neighborhood, I was watching Top Chef DC last night and realized that the house the contestants lived in during shooting is half a block from the gym. Saw them shooting once or twice but didn't think much of it. Funny.

hah nice.. shoulda went over and asked for a sampler.

19507

Injury, Prehab, & Rehab talk for the brittlebros / Re: Shin Splint Rehab Protocol- What do you guys think?

« on: September 02, 2010, 05:05:20 am »

Quote from: ssr7 on September 01, 2010, 01:49:35 pm

Here's the Shin Splint Rehab Protocol from DieselCrew: http://www.youtube.com/watch?v=QdTmh5yKdR8

What do you guys think about the appropriateness of its use as a preventative measure for someone who doesn't have shin splints, but who's getting back into higher impact training? When/how frequent would you do it?

that's pretty over the top.. i mean, some of the general stretching exercises in there would be fine for most people, for some it could actually aggravate and cause splints (such as with myself).. alot of the resisted dorsiflexion/eversion exercises are not even needed.

if you don't have shin splints, the #1 thing is progressing slowly into training.. that is absolutely #1.. if the arch is collapsing during impact, repetitively, it's going to cause major stress on the fascia between the tibia/fibula.. so really, progressive overload, avoiding going gung ho, is #1.. progressively overloading would come in the form of:
- how many times per week, start off slow and build up over the course of at least 3-4 weeks
- how much impact work you are actually doing per session, again start off easy and build up

just progress slow, if you feel any weirdness at your current volume/workload, you just back off slightly and include another rest day etc.. then you feel better that next session, bam, progress again..

i would simply stretch the calfs/ankles and do some dorsiflexion (toes up) walks after the workouts if you want to be proactive about not getting splints.

i've had some pretty bad shin splints, it's always come from becoming 'unfit' (relying too much on heavy lifting, becoming too heavy, bulking).. i would become less fit and eventually get pissed and jump into things too quick (too much sprinting, jogging, or jumping), then i'd get nasty splints.. the only thing that helped with splints for me, was backing off and icing my entire anterior/lateral/posterior leg using nice big ice packs.. i'd ace bandage around, very tight, for like 10 minutes.. worked very good.. no exercises/stretches ever helped.

peace man

19508

Progress Journals & Experimental Routines / Re: no bounce, need bounce

« on: September 02, 2010, 04:31:25 am »

Quote from: LBSS on September 01, 2010, 08:52:12 pm

My ankle/foot/leg is officially schizo. Everything felt great today from jump rope on through. I mean, but WTF.

warm up
jump rope, incl a bunch of double unders (these keep getting better)
mobility

ankle rehab circuit (standard)

work
squat 3x10x205 -- fast and strong, very encouraging after 2+ months of not squatting even if it was a toy weight
superset x4
--pull ups x5
--push ups x15

cool down
stretch
lie on the floor trying not to puke
stretch

I'm not sure I'd ever done ten-rep squat sets as work sets before. That's definitely what made me nauseous after I was done working.

u got rabb'd brah! crossfit ftw!

btw, how can we got all kinds of sprints done etc before your workouts? that was gonna be a staple of the upcoming training.. I noticed you didn't do the sprints so you probably couldn't find a spot, no room etc.

??

pc

19509

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 02, 2010, 03:43:30 am »

9/1/2010

bw = 158
soreness = nothing
aches/injures = left heel, right big toe, except for just now grandpa's legs gave out so had to lift him up - back bugging a bit

workout:
- jumps, better than last few days
- ~5 mile run
- C1: squat singles: 225
- C1: jump rope: 100-200 turns
- C1-info: only 4 rotations
- neutral grip pullups: 10
- dips: 5
- chinups: 7

wanna do some dunks tomorrow early, shouldn't be too fatigued, not looking to peak or anything.

peace

19510

Boxing / Re: Charlie Zelenoff GREATEST HITS

« on: September 01, 2010, 08:05:54 pm »

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

19511

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 01, 2010, 05:21:48 pm »

possible theme for next dunk vid (using old footage for this, but next dunk vid would of course be recent footage):

i'm thinking, dunking in a post apocolyptic world, ie, "the road - dunking"

19512

Progress Journals & Experimental Routines / Re: no bounce, need bounce

« on: September 01, 2010, 04:29:35 pm »

Quote from: LBSS on September 01, 2010, 09:52:15 am

Quote from: Glenn Pendlay
But, I think more important is the fact that you are going right up to failure every time you do this exercise, and are so emotionally hung up on your reps. Everyone has an exercise that they are prone to get too emotional about. One exercise that they base some of their "self image" on, or base an inapropriate amount of their feelings of going forward or backward in training on.

You have to fight that shit, and fight it hard. The more you can divorce emotion from the training process, the better. Training is a process of loading the body a certain amount that causes an adaptation to that load. It is not a process of coming to the gym and proving how strong you are or proving that you have not lost strength or muscle, etc.

I don't have a problem with this when I lift because for me lifting is just fun. But jumping is another story. I hate not being able to jump as well as I want and that's bad news. Need to remind myself of this quote when I start jumping again in earnest. I get so pissed at myself for jumping poorly and that is such a stupid cycle to be in. Training is about getting better a little bit at a time.

definitely.. when i get too into jumping i always get pissed at my performance, but the last few months whenever that happens, i just focus on distance running/sprints/something else to get that shit out of my mind.. it's annoying and stupid to get all bent out of shape over jumps or any exercise, because instead of helping it actually makes you perform worse.. but at the same time, there still needs to be some progress, but that can come from many factors, such as getting stronger in trap bar dl/squat etc.. if you're improving hollistically, then eventually you have more ability to improve your main goal, but you don't beat yourself into the ground as much, that's for sure.

if anyone gets depressed over 'jumping' or 'performance' it's me.. breaking out of that was hard, i'm a training addict.. that's why having tons of goals instead of just one, makes everything alot better for me. such as yesterday, i jumped shitty, then ran 7 miles, and felt great because of that distance work, feel even better today

peace man

19513