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Messages - adarqui

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19876
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 04, 2010, 03:12:03 pm »
hhaha to the comments :d

i dno, this was a harmless snake.. i know the type, ive had them before when i was young.. i'd catch them and feed them etc then release them.

possums are weird as hell, i mean, you hear stories of them being all crazy and stuff, but i've seen them to be total pussies at night.. i think it's cause i'm stalking them, they freak.. anyway these owls are badass at night, they actually stalk me from all angles, watching me.. i was surprised it swooped down on the possum and was pecking at it.. possum started making these screeching sounds.

LBSS, ya i woke up real heavy yesterday, even after "losing some weight" i was still 165 it was odd.. i have a feeling though that i'll be about 162-163 when i go measure in a second.

peace

19877
Track & Field / Re: Huge hurdle jumps by high jumper
« on: August 04, 2010, 05:46:38 am »
Quote from: Raptor on August 04, 2010, 05:09:36 am
It's interesting how his left palm is on the right side of his body at 00:09 when he jumps.

ya that seems to be a motor pattern involved with his high jump, as if he would be going over the bar.

19878
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 04, 2010, 04:42:11 am »
ok weird shit..

- i see 1 shooting star pretty much every night, but tonight I saw 4.

- after the second shooting star i saw, south-west, it fizzled, then pretty much the entire south-west sky lit up neon blue.. that shit was fucking insane, wtf? i'm serious too this was very odd.. i kept looking in that direction all night to see if there was any lightning or ANyTHING, nothing..

- then i come across a snake on the sidewalk, about 12" long, sidewinding itself away from me, at an astonishing 0.5mph.. that thing was fleeing for it's life and it was going slower than a worm.. i stomped my foot to the right of it and made it go left, then stomped left and made it go right, etc.. unbelievable how slow it was.

- at the end of my workout i see a possum, so i crept up on it, stood there, and it didn't even see me i was like 5 feet away from it on pavement while it was on grass.. so it walks by me, i wait until it gets like 10 yards away, then i full speed sprinted at it and freaked it out so crazy.. then an owl swept down and started 'attacking it', don't know wtf it was doing..

very eventful night............... lol




DATE = 08/03/2010
BODYWEIGHT = 165
SORENESS = none
ACHES/INJURIES = right lateral hamstring tendon (felt it on ghr a little bit)



SESSION 4:
- MICRO #1
- SPRINTS, STRENGTH, HAMSTRINGS


SPRINT WARMUP
- get real loose, prep for maximal 10 yard sprints @ 3 x 5


10 yard sprints
- 3 x 5, max effort, 1-2 min rest between sprints, 5 minutes between sets
- NOTES: felt VERY explosive today.. hit many of my ten's in 5 steps, just flying.. legs felt so strong.


STRETCH

19879
Pics, Videos, & Links / Re: NFL locker room 49ers
« on: August 03, 2010, 05:41:01 pm »
Quote from: steven-miller on August 03, 2010, 07:31:55 am
Quote from: Raptor on August 03, 2010, 03:51:24 am
As for the depth jumps, I think the only positive part on a depth jump onto a box vs a depth jump to touch something high is the diminished GCT for the on the box depth jump. Now that's shouldn't really be the focus of depth jumping, but it still is something you can use for some people.

Why do you think the GCT is lower for depth jumps onto boxes?

ya they definitely are lower than dj's for height, there was some data produced on this topic by Joel at TVS during his master's thesis.

19880
Pics, Videos, & Links / Re: NFL locker room 49ers
« on: August 03, 2010, 05:39:54 pm »
Quote from: Raptor on August 03, 2010, 03:51:24 am
This guy looks like DeFranco in a Rafer Alston+Dave Chappelle body. But he's pretty solid in what he talks about (hence the DeFranco allusion).

ahahah

19881
Strength, Power, Reactivity, & Speed Discussion / Re: Adam Linkenauger jumping form video series
« on: August 03, 2010, 05:31:01 pm »
Quote from: zginphil on August 03, 2010, 10:17:16 am
Quote from: Raptor on August 03, 2010, 10:07:30 am
Probably because you're even less reactive/you're not yet aware of how to use a shorter last step/you learned to reach out to the rim from basketball.

how do i use a shorter last step?

you just have to practice it, alot, using proper drilling.

19882
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 03, 2010, 04:57:52 pm »
Quote from: steven-miller on August 03, 2010, 07:22:50 am
Those head jump pictures are insane man! You are getting up ridiculously high lately! Hope you will set PRs again soon!

thanks man, appreciate it.. i hope to fly tomorrow! this little peaking block im on has me feeling great, tomorrow should be good.. only thing is i'm 165 somehow haha.. my legs have been getting huge though so it's ok, but i definitely put on a little bit of fat back on my stomach, i definitely don't have low bodyfat genetics.

peace!

19883
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 03, 2010, 05:48:29 am »
DATE = 8/2/2010
BODYWEIGHT = 164
SORENESS = none really
ACHES/INJURIES = calfs tight, left plantar fasciae a bit, quads a bit tight



SESSION 3:
- MICRO #1
- SPRINTS, STRENGTH, HAMSTRINGS


SPRINT WARMUP
- get real loose, prep for 40-60 yard sprints


40-60 YARD SPRINTS
- 60 yard sprints x 4, full recovery in between
- maximal effort if feeling good, otherwise submax
- NOTES: felt great, felt very fast.. hamstrings were very active because of the ghr's from last night.


1 mile run
- NOTES: felt very shitty haha.. quads/hamstrings = toast.


squat/plyo complex
- warmup on squat and mr tuck jumps
- C1: MR TUCK JUMP: x 10
- C1: SQUAT: (185) x 1 @ ~70%, slow ecc, explosive transition/concentric
- C1-info: 5 sets of this complex, 1 minute rest after each squat single
- NOTES: squat/tuck jumps were very explosive


squat/plyo complex
- warmup on squat and mr tuck jumps
- C1: DOUBLE LEG BOUND: x 10 contacts for distance
- C1: SQUAT: (185) x 1 @ ~70%, slow ecc, explosive transition/concentric
- C1-info: 5 sets of this complex, 1 minute rest after each squat single
- NOTES: squat/dl bounds were very explosive


GHR:
- GHR: 5 x 3
- partials
- NOTES: some reps were ok, but hamstring fatigue took over.. had some really nice reps though, but overall each set, i was weaker than last night.


STRETCH
- NOTES: big stretch of hamstrings/calfs needed!

19884
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 03, 2010, 05:43:55 am »
Quote from: Tam on August 02, 2010, 03:42:55 pm
Quote
NATURAL GHR: 10 x 5
- 10 sets of 5, adjust according to fatigue but always glutes squeezed + neutral back, never cheating on form
- NOTES: very strong tonight on ghr, went midway on most reps, even fought through some > 10 second reps to raise up.


Nice job man. Yeah 10 second reps must be brutal. Should get one full one in not time, keep it up.

thanks man, i've started to realize though that focusing on a full one could be a bad idea.. i mean, it really rips my hamstring insertions hard, those tendons get wrecked.. i just have to keep hammering away at this partials at whatever 'depth' i can go, and just let that strength happen over a long time.. those negatives on ghr wrecked me up so bad.. it's kind of similar to how deep squatting wrecked my hip so then i just said F it and went half squat..

we'll see though!

peace man

19885
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: August 03, 2010, 05:23:01 am »
Quote from: cowed77 on August 03, 2010, 01:32:50 am
winged the workout, as i left before u posted adarq.
luckily i didnt go too far off, tried to add abit of weight to the previous workout.

stepups were tough, maybe cos my legs are short or something.
when i had my foot on the step, my thigh was abt parallel to the floor.

good work man, sorry about that.. damn different side of the world thing strikes again, but you got it right pretty much. ill paste next one tomorrow when i wake up so you get it on time.

peace

19886
Mixed Martial Arts / Mike Tyson talks mma - radio interview
« on: August 02, 2010, 11:48:39 pm »
<a href="http://www.youtube.com/watch?v=PKfxNl0p3qU" target="_blank">http://www.youtube.com/watch?v=PKfxNl0p3qU</a>

funny shit.

19887
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: August 02, 2010, 09:10:36 pm »
Quote from: AlexV on August 02, 2010, 07:23:56 pm
The whole staff had these, everyone ended up with cuts on their Achilles.  Comfy shoes, meet the current minimalistic trend, but the cuts sucked.  We all ended up cutting off the back of the shoe  >:(  This made them wearable but they obviously failed a lot sooner than if we didn't modify them.

We all thought they had a ton of potential

weird.. i never had them dig into the achilles at all, even wearign very small socks.

19888
Pics, Videos, & Links / Re: NFL locker room 49ers
« on: August 02, 2010, 07:20:17 pm »
Quote from: steven-miller on August 02, 2010, 06:46:40 pm
Wow, those depth jumps onto boxes were really insane!

That's a pretty cool video actually and I like "we are training movements, not muscles".

ya that's pretty much my stance.. if you take away the ex phys/ex sci research, you get simply movements, effort, intensity over time, what you feel, how you feel etc. I like to listen to those things more than detailed scientific overanalysis of training, I find it much more effective :)

peace man, and yeah some of those dj's were very nice.. i'd rather tham dj for touch height rather than box jump but it's still good to see people getting closer to actual plyos.

19889
Pics, Videos, & Links / Re: NFL locker room 49ers
« on: August 02, 2010, 07:13:00 pm »
Quote from: BMully on August 02, 2010, 11:09:07 am
<a href="http://www.youtube.com/watch?v=3qcNfCqHjCE" target="_blank">http://www.youtube.com/watch?v=3qcNfCqHjCE</a>

look at the start with the post workout..has bedtime foam roll hot/cold showers!!

i personally believe cardio equipment is the biggest rip off in the world..running is better...but that is imo(please don't flame me all over the place i am gonna hit up another thread where you can do so)

well, it's not a rip off for them.. in team settings like that, it's usually necessary.. you can tell a guy to go do x speed on a treadmill for y minutes, and crap like that.. plus it's right there in the weight room, so it's convenient.

i prefer to do my cardio outside, for sure, but, when working with teams and groups of athletes, sometimes that cardio equipment is needed.

peace!

19890
Strength, Power, Reactivity, & Speed Discussion / Re: BOX JUMPS ARE STUPID - STOP BRAGGING AND DO A REAL VERT, BITCHES
« on: August 02, 2010, 06:39:08 pm »
Quote from: AlexV on August 02, 2010, 06:27:14 pm
Thanks for saying this Andrew.  I couldn't agree more!  They are a stupid exercise and I have NEVER programmed them into any athletes training.

np man!

cya

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