Adarq.org

so you had 10lbs in each hand or more than that? then you did 400 walking lunges! that would be pretty tiring

do you squat anymore? that's what i think about when it comes to vertical and speed in the weight room...squat  and oly lifts...but i haven't seen a new squatting video on you channel..unless i missed it or something

well i just got back into squatting but i'm not going heavy, and it's more like a quarter-squat jump-squat at the moment.. i don't plan on going heavy anymore.. I go push myself too hard with maximal weights and have gotten some injuries from it.. it's alot safer to push myself with submax weights.. I mean I'd love to work submax (very slow progressive overload) for so long that my max shoots way up, i mean, that has happened as of recent, as a biproduct of those 400 walking lunge sessions + natural ghr's.

so ya i'm going to keep the weights light.

peace man

the last tub i had was cookies and cream, mixed with milk it was just super.

i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.

protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.

that 10RM thing for 20 is insane, dont think i'll be able to do it.

adarq, my back is bugging abit after all those squats. should i try to bring up the back, via deadlifts or otherwise?
i've never done a deadlift set in my life, i mean i tried, but i could never get used to the form...

you are warming up very good right? deadlifts would only bug it more.. add in high rep hypers to get some blood flow into the erector spinae, see how that feels.. but if your back is bugging we need to change something or fix it, it's not good for the back to be bugging.. try icing that area for 10-15 min a few times today, see if that has any effect.

:/

for those tuck jumps, do i tuck my knees to chest, or as i see it from ur vid, heels to butt?

either way is fine, i just have some tight hamstrings/hip flexors so i don't get my knees up as easily as most might.. but either way is fine.. go for thigh parallel with ground if you can, definitely not knee to chest though.. if you can't get thigh parallel it's fine, a few degrees below (like what im doing) works well too..

also,
- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
  - 2 min rest between supersets

do i superset push1 with pull1, or push1 with push2?
cos the sets are not matching, like for S1, its 3 x 8, and then 4 x 8...

thanks!

superset push1 with pull1.. ya the sets don't match because i always go for a bit more back work than chest/tri work.. so you'd do one set by itself for the pulls after you're done with the 3 supersets of push/pull.

peace!

"In the mountains of truth you will never climb in vain: either you will get up higher today or you will exercise your strength so as to be able to get up higher tomorrow." - Friedrich Nietzsche

Even a constantly frail German philosopher knew the values of progressive overload.

nice!

Phase II Day 5 (Day 5)

Last day of the week and all has gone well. I did really heavy dips and trap bar deadlifts, along with cable rows and reverse hypers. I should mention that this first week and the next three are all 5x5 workouts with 2 heavy lifts 3 days/week and 2x8 on supplementary workouts 3 days/week. I don't feel too sore from the dips on my tris or anywhere else from the deadlifts, hypers and rows. That might change tomorrow morning. This first week I made it through all 5 sets of 5 on every workout, every day. Which means I'll be upping the weight next week and hopefully I'll still keep up with the program so I can raise the weight again the week after.

Tomorrow or Monday I'll take measurements and list goals for improvement by the end of the program and I'll also give a specific list of the workouts and weight I do each day just to track my progress better.

I'll also start a stricter diet and carry a watch with a timer so I can eat at regular intervals throughout the day.

loving your journal man, just wondering though, why don't you list out the workouts/weights? I mean you seem very thorough/precise, I would imagine listing that would be good when looking back at your journal for analysis to help progression etc.

btw, my only advice on your training right now is, why not include some low level reactive work prior to your lifting sessions? it would be good for a few reasons:
- help wake your CNS up even further
- improve qualities related to explosive strength/reactive strength/eccentric RFD.
- strengthen those base movements required before progressing into more advanced movements (plyos/drops/bounds/etc)

i'm not at all done with the exercise index, but this would be an example of just starting out on this stuff:

Monday:
- Warmup
- 10 yard sprints x 5 (max effort)
- MR Tuck Jumps : 3 x 10
- normal workout
- stretch


Wednesday:
- Warmup
- 10 yard sprints x 5 (max effort)
- Pogo Hops : 3 x 5 @ 80% effort (not max effort yet)
- Quick Lunge with Pause : 4 x 5 each leg, working on position
- normal workout
- stretch


Friday:
- Warmup
- 10 yard sprints x 5 (max effort)
- MR Tuck Jumps : 2 x 10
- Pogo Hops : 3 x 5 @ 80% effort (not max effort yet)
- normal workout
- stretch


What's your thoughts on that? By doing that simple stuff NOW instead of later, you can progress right into more advanced explosive/reactive exercises more efficiently.. explosive/reactive properties of muscles/tendons need to be worked and progressed just like weighted movements, it's best if we constantly have some kind of stimulus in there to maintain/progress these qualities.

peace man

Quote from: adarqui on July 23, 2010, 07:58:26 pm

ok so..... last night i decided im going to go back to that nice outdoor court with a roof, because of all the rain that has happened here.. so i goto sleep at 4:30 am (instead of 6:30am) and wake at 10:30am, needless to say not enough sleep..

i go dunk, kinda tired but trying to forget about it.. as im warming up, the rain comes in from the side, massive wind/rain.. wrecks the court.. i wait it out and do like 30 dunk attempts, a few really nice jumps, but the combo of slightly slippery shoes (mostly in my head) and lack of sleep had me less than peak.. but i still got to like 35" on a few jumps.

so i get home, all caff'd up, and pass out for 4 hours..

i wake up and weather seems nice outside.. i just may go dunk again, at a local court here.

lol nuts.

peace

do you have a job? or is this it? cuz i know my parents couldn't do that sleep schedule

well I had a job as a strength & conditioning coach at Memorial Sportscenter (MSC), but I quit it in order to take care of my grandpa.. My dad was having to take care of him too much, and my mom hurt her back trying to lift him etc, so I quit my job to do it pretty much 24/7.. so nope, no job right now.. my job currently is:
- take care of my grandpa
- build adarq.org
- progress my own training

sounds fun, but the grandpa situation isn't all fun-n-games lol..

anyway this summer i have the same sleep schedule except i fall asleep at like 3AM and wake up at like 3pm or even later
haha i kinda like it except there is little to do at night when you can't drive anywhere you want

so you where at the roofed court and it still go through!!! holy crap must have been pouring
i am gonna hit the court tomorrow thanks for reminding me

ya man check it, crazy wind/rain, was coming in sideways:


i'm pissed off in the clip I had just warmed up, performed my warmup jumps, and performed some max jumps.. was just getting ready to dunk, then bam, crazy weather.. it wrecked my session pretty bad but when the court did dry i got some ok jumps (some nice misses), but still, mentally i was shook because I hate the thought of slipping.

peace man

Whaddup ya'll-

Found adarq on youtube.  I am 6' 1 1/2", white, and weigh about 212lbs right now (down from all time high of about 240lb back in my 300+lb bench days).  I'm about 11-12% body fat percentage right now shooting to get down to about 8 or 9 soon hopefully (dropping a few more pounds in the process- I already have a visible 6 pack so almost there).  I train mostly with kettlebells and do some pliometrics with jumpsoles.  I can grab rim now easy off a drop step (haven't tried standing vert yet) and have about a 7'11 1/2" reach with shoes on.  My goal is to be able to dunk on regulation again (used to be able in high school).  Theres a park down the street from me with a 9 1/2' hoop (great for practice) and the other side is about an inch short at 9' 11" (also good to work up from).  I'll be posting a video soon of dunk practice on my youtube channel at http://www.youtube.com/user/AnthonyC5R  .  Stay tuned!

hey man! welcome to the forum. nice about the drop step vert, sounds like you will be throwing some down just on fat loss + jumping/kettlebells alone.

how'd you get into nail bending? I got a bunch of grip stuff, CoC's/ironmind bag of nails/thickbars/farmer's walks, used to mess around with that stuff.

peace man