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Messages - adarqui

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19741
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2010, 04:56:31 pm »
Quote from: steven-miller on August 16, 2010, 04:50:56 pm
Pictures looking good for a half-squat! Only thing I don't understand is why you like your feet pointing forward vs. slightly out. Any particular reason for that?

thnx mang..

well ya they are actually slightly out in these pictures.. i used to point them completely forward, neutral, but i can't get as deep as in those pictures, in waffles, if i do that.. so i started pointing them out slightly.. when i keep my feet neutral and use oly shoes, i can get alot deeper, but with waffles i cant so.

i like feet neutral because it increases specificity to jumping.. i mean i only squat to jump higher, so, whatever transfers higher i'll use that, and i found that half squatting + feet neutral gave me the most transfer, and less injuries (hip).. i think always pointing feet out gave me some major external hip rotation issues.

peace


19742
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 16, 2010, 04:29:19 pm »
Quote from: Joe on August 16, 2010, 09:48:49 am
Do not look up when you squat. Keep your head facing directly forwards or a little bit down. You should, however, be driving you head back into the bar.

ya i agree.. occipito-pelvic reflex, hyperextending the neck can hyperextend the low back.. i like back to be pretty neutral on squat.

but squats looked good, nice power on each rep.

how were those jumps? how high did you touch on rim ?

peace!

19743
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2010, 04:19:41 pm »
Quote from: Joe on August 16, 2010, 04:16:09 pm
Quote from: adarqui on August 16, 2010, 04:14:28 pm
Quote from: Joe on August 16, 2010, 03:53:47 pm
Quote from: adarqui on August 16, 2010, 03:10:32 pm
Quote from: zginphil on August 16, 2010, 07:46:57 am
jeezus at that depth, i could hit 205x5 too.

try squatting in waffle racers, tell me what happens to your depth.


How do waffle racers mess with your depth?

they force you into more dorsiflexion, picture an oly squat shoe, then picture the opposite of that (elevated forefoot instead of heel).

I see.

Your knees are far enough forward that you could squat deeper with no problem though.

dno, my calfs are rock solid in that position and my hamstrings are feeling very tight.. i can't really go any lower with that stance/bar placement/shoes.. i feel locked into position at that depth.

19744
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2010, 04:14:28 pm »
Quote from: Joe on August 16, 2010, 03:53:47 pm
Quote from: adarqui on August 16, 2010, 03:10:32 pm
Quote from: zginphil on August 16, 2010, 07:46:57 am
jeezus at that depth, i could hit 205x5 too.

try squatting in waffle racers, tell me what happens to your depth.


How do waffle racers mess with your depth?

they force you into more dorsiflexion, picture an oly squat shoe, then picture the opposite of that (elevated forefoot instead of heel).

19745
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2010, 03:10:32 pm »
Quote from: zginphil on August 16, 2010, 07:46:57 am
jeezus at that depth, i could hit 205x5 too.

try squatting in waffle racers, tell me what happens to your depth.

19746
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 16, 2010, 05:23:57 am »
Quote from: cowed77 on August 15, 2010, 02:22:45 pm
i think its gonna be too late for u to post lower A already, so its alright, i'll wing it abit, add abit of weight to last week.

can u do up the next 3 days? thanks eh!

shit......... in my dehydration i didn't post..i forgot rip's journal too if it makes you feel any better heh :/ use the template though, you'll be good.

sorry :/

i'll upload the rest tomorrow i'm beat.

19747
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 16, 2010, 05:19:13 am »
Quote from: vag on August 15, 2010, 05:08:34 pm
I'M BACK!

Ok , so last activity was dunk session of 26 July.
That makes it 21 days of absolutely no training!  :o
Not even bodyweight stuff , not even some light jog , nothing.
Its all cool , some mental/physical recharging is never too bad...

New season starts , gotta get to 37'' to beat my age! :D
2,5'' in 12 months...
And then i already have the new challenge ready: 40-by-40... 40'' by the time i reach 40 years old.

Tomorrow = body measurements + jump testing.
Next day   = back to gym.

GO GET IT!!! ;)



welcome back :D

curious to see how testing goes..

cya!

19748
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2010, 04:25:26 am »
Quote from: n00bEM on August 16, 2010, 03:28:45 am
Haha man since box squatting my ankle mobility has gone to shit. Well that and severe ankle injuries. My heavy squats are very similar to your pics (maybe a tad lower). But yesterday on my lighter squats for volume, my mobility's coming back already. Was hitting just above parallel with just wider than hip width stance.

nice that it's coming back..

Quote
Either way, as you've harped on before, those squats seem more suited to being athletic anyway.

ya and it keeps my hip from feeling like shit, so i'll stick with it.. i felt a bit deeper than i was so that bugs me, but ill keep working on that ROM.. i was literally about to pass out, so i'm also happy that i even got 205 @ 3 x 5 feeling that crappy hah.. alot of people end up getting hip injuries when pushing deep squatting while doing alot of jumping/sprinting etc.. i mean i've seen it on a ton of forums, so it's something people need to be aware of.. but ya i like half squatting.

1.5 hours after the session i went to go drink soda & eat philly cheese steaks, i drank 4 pink lemonades, 1 diet pepsi, and 1 birch beer.. all in like a big 16+ ounce cup.. i was so dehydrated..

:D

peace

19749
News, Announcements, & Suggestions / Re: Emoticon Suggestions
« on: August 16, 2010, 03:49:59 am »
hm i need to look into this.

nice idea f0lkz.

19750
MOVIES & ENTERTAINMENT & SHeeT! / The Expendables
« on: August 16, 2010, 02:05:09 am »
pretty good movie, lots of good action scenes.. randy couture/jet li can't act, but stathom/stalone/rourke/crews/stone cold/roberts/lungren were on point.. shotgun scene and all of the knife scenes were badass, but shotgun scene especially..




lungren:


19751
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 15, 2010, 06:16:11 pm »
8/15/2010

bw = 158
soreness = calfs very tight, hamstrings
aches/injuries = left shin feels splinted a little

felt very dead today haha

workout: 94 degrees F outside
- 40 yard dashes x 6
- jumps x ~15, started out < 27" on jumps, no pop nothing.. but really it was mental.. i pushed a few jumps got 32
- 1.5 mile run @ seriously-like 4mph, so slow
- squat: 235 x 1, 205 @ 3 x 5 <-- got vid, will check it out later

couldn't even ghr im about to pass out..

about to get philly cheese steaks and drink a gallon of diet coke, ice cold.



my weak ass squat form/depth:






19752
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 15, 2010, 06:13:51 pm »
Quote from: BMully on August 15, 2010, 04:10:54 pm
yea the back is my number one concern while squatting..i feel that a back injury is one of the worst possible....i had a few earlier and damn did it hurt

ya i have a bad back injury from way back.. before i got into exercise science.. deadlifting bad form way too heavy..

gotta be careful!@$!

19753
Pics, Videos, & Links / Re: funny / horrible training videos
« on: August 15, 2010, 03:07:05 pm »
Quote from: Nightfly on August 15, 2010, 06:42:16 am
He'll prolly die this summer doing stuff like that  ???. I really like his basketball videos but hiring that "fitness expert"  :-\ to be his trainer, that's a no-no

you subbed to him? ya he's cool but here's his problem.. he tries to put out videos EVERY DAY, so i mean, you have to put out alot of "new shit", so that dumb trainer basically makes up new drills every day.. i guarantee you dreupt has not gained much in vert/speed or any of that.. he probably gained on conditioning, his "plyometric sessions" look like puke circuits.

live this summer or die this summer.

19754
MUSiC anD SHeeT! / Re: snoob's partyboy experience
« on: August 15, 2010, 02:45:09 pm »
i like that qontinent one more, looks hardcore.

shit looks mad fun i wanna goto one, one day.. glowstix & all.

19755
Performance Training Blog / Re: The Single Leg Jumper's Toolbox: Part 1, 2, & 3
« on: August 15, 2010, 06:15:37 am »
Quote from: Raptor on August 15, 2010, 06:13:05 am
It's interesting that you haven't included the 1-leg RDL as a strength exercise. I feel like my glutes work very well using it, and it's one of my favorite exercises.

ya it could be added, as could anything people find effective, but i'm not big on it though.

peace!

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