Adarq.org

My name is Dev. I'm 35 years old. Joined this site tonight as it came highly recommended by a user on here called Rip. I'm mainly interested in putting on some serious muscle mass and gain some strength. Looks like there are lot of basketball fans on here, but thats not my thing at all. I do look forward to all the cool information on the site.

hey man, welcome to the site!

this site is geared towards any goal, even though it looks like mostly vert/power/speed..

briefly, what kind of routine are you on, for putting on mass?

that's real cool that rip referred you to the site, he's humble so he won't tell you, but he is one of the hardest working kids i've ever seen.. hah

peace man

8/16/2010


just turned 28 today.. lolololol


bw = 160
soreness = calfs (alot), hamstrings (alot)
aches/injuries = left hamstring tendons a bit (from stretching out calfs, bleh)



rained so bad, gotta get it off my vid cam, was flooading so bad.. anyway went to the courts by 9pm and they actually were dry but tons of people on them..



workout #1: dunks
- like 5 dunk attempts, max jump around 33, weak

workout #2: 3.9 mile jog = 29:32
- 1.3 mile = 9:10   = 9:10   = 7:03 minutes per mile
- 2.6 mile = 19:20 = 10:10 = 7:49 minutes per mile
- 3.9 mile = 29:32 = 10:12 = 7:50 minutes per mile

^^^^ i ran that more heel->toe than normal.. felt alot more comfortable eheh.. calfs were not dying one bit, felt great.. cramping on third leg..

^^^^ compared to last session:

8/14/2010
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30               = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

tmw im probably going to run 200's, jump, and 1.3 mile sprint.. maybe ghr too dno.

peace

dang...so a whole adarqui program has 5 phases...this is pretty G...i like this

so where do i get the workouts for each part?

well this is just the concept article, people like vag etc have been using this technique pretty effectively.. it's all custom stuff.. right now you're pretty busy with football though, so strength maintenance/stim is really your concern.

GO HARD OR GO HOME, BITCH.

im still pissed i cant get a fast runup into my DLRVJ.
i mean, one in which i am actually accelerating fully into the jump :/

say adarq, should i do like u do? squat halfway, with feet pointing more towards the front?

nah your squat is good.. your jump isn't bad man, it looks good.

wassup peoples

im pope
i do all types of sheet, bboyin,, freerunnin, martials arts and basketball
joined this site to keep a journal of my vertical jump improvement, havnt done anything to increase b4, jus settled with wat i had xD

peace

sup man, welcome to the site!

16 August 2010

Vertical jump testing.
Weight at session : ~185
Jumping on concrete , 10' rim.
Was awfully hot again today , at 10pm that i came back home the local meteo station says temperature : 90'F / feels like :100'F
The burning concrete made it even worse , car's thermometer showed 95'F at court...

10' dynamic warmup , 2x10 sec DL line hops , bunch of low-mid effort jumps.

1x4 SVJs : 26'' to 27'' , one jump at 27,5''
1x4 dropstep DLRVJs : 30'' to 31''
1x4 1-step DLRVJs : 31'' to 32''
1x4 2-step DLRVJs : 32'' to 32,5'' , one jump at 33''
2x3 full runup DLRVJs : 30'' to 31'' , WTF?

Im guessing this dropoff was because of the heat. After seeing i cant get higher at full runup jumps i retried a few 1/2-step jumps , those were 30'' to 31'' too so i stopped.
Not bad at all , of course i didn't feel as powerful and explosive as 20 days ago but all jumps were much more fluid and high than what i expected.

definitely not bad considering the heat + detraining period.. good stuff.