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Messages - adarqui

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20071
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 23, 2010, 04:16:52 am »
was going to sleep but forgot to log my workout

7/22/2010

bw = 160
soreness = hamstrings/glutes/calfs
aches/injuries = left heel

bunch of sprints, 10's, 20's, 40's etc.. good stuff

tried taking vid at night but it looks whack from front angle..

wanted to do more but tropical storm is coming..

tmw is dunks at that outdoor court with a roof, hopefully

peace

20072
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 23, 2010, 03:58:15 am »
template for now, but i know you'll probably want to do military press etc so just give me any feedback:

as far as sessions go:
- lower A = warmup, sprint, max effort jumps, plyo, lifts
- upper A = warmup, standing verts, tempo sprints for conditioning, lifts
- lower B =  warmup, sprint, max effort jumps, plyo, lifts
- upper B = warmup, standing verts, tempo sprints for conditioning, lifts

gimmie any feedback/concerns etc on the routine!

peace


CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 95 lb., 1 minute rest between sets
- SQUAT: (??) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (??) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (??) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:









CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- 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

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:





CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ 45 lb., 1 minute rest between sets
- BOX SQUAT OR PIN SQUAT: 3 x 8, 2 minutes rest between sets
- BARBELL OR DB PAUSED (3sec) WALKING LUNGE: (135+) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:











20073
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 23, 2010, 03:20:29 am »
Quote from: vag on July 23, 2010, 03:13:12 am

23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great! :D

damn great work dude... going very well so far..

20074
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 22, 2010, 11:40:40 pm »
Quote from: Rip on July 22, 2010, 11:24:42 pm
Also, about your exercise index, I think it would look better to have it in a list form with hidden links..

i will mang, i just havn't gotten around to it yet.. was going to actually start putting those in links tonight.. ya it's gonna be real organized in the original post.

20075
Strength, Power, Reactivity, & Speed Discussion / Re: Strength & Conditioning / Performance QUOTES
« on: July 22, 2010, 09:44:02 pm »
Quote from: Zetz on July 22, 2010, 09:26:25 pm
"There is no such thing as hard weather, only soft bodies." -unknown (maybe someone could help me find a source?)

Anyway, I like using this one during track when freshman start complaining about running in rain. :D

when it's raining, i go to a shopping center and sprinter next to the shops on the covered sidewalk.. when i was into basketball, i'd dribble there.. i just lift in the rain so that's no problem, thick hoody FTW.. so ya, no excuses :D

nice quote.

peace

20076
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: July 22, 2010, 09:29:16 pm »
Quote from: ARowe on July 22, 2010, 08:37:36 pm
7-21-10

Hip mobility with barbell

squat: 135x5 185x3 225x1 240x8 245x8 245x9 - pr

lunge: 168x8e- some weak reps 163x8e 163x10e - first reps of each set were weak, I think just cuz my legs were so blown up.

core circuit x2

man up on those lunges, seizure hops + gatoraid.

:D

20077
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 22, 2010, 09:28:22 pm »
Quote from: Zetz on July 22, 2010, 09:23:12 pm
I love ultimate. Yeah, I expected to get hungrier when going without food in the morning but not quite like this, this morning my hunger woke me up before my alarm did. haha. As for HIIT, I think I'll start doing the higher distances into 600m in a few months when I finish the last phase of the program, It ends up being a couple months before indoor track season starts, so I'll be set.

it's kind of like phelps eating 7000 kcal+, all that work he does & the kcal intake just make his stomach huge + insane metabolism.. can't go by long without food on diets + workouts like that.. the hungriest i've ever been is recently from the 400 walking lunges each leg every 4th-5th day, and a year back when i did high rep breathing squats (heavy 20 reppers) 2x/week.

Quote
Oh, I was also hoping that once I'm done with this you could give me a training program for sprints in the months leading up to indoor track. That's much later of course, when I start that I'll be sure to start another journal.

no problem, i'll definitely help you with that.. but I would imagine your track coach would have some influence on that? I would think he'd have you on some kind of program leading up to the season?

peace

20078
Strength, Power, Reactivity, & Speed Discussion / Re: Physiological changes following power training
« on: July 22, 2010, 09:23:25 pm »
Quote from: Kellyb on July 22, 2010, 05:10:22 pm
Re: the JackM split strength maintenance that 3 x 3 is not at 3rm it's more like a 5rm so you can still use good bar speed and avoid excessive fatigue. Singles will also work though.

Quote
Steven Miller another thing you can do during a power phase is on your jump squats set up strings or bands in the rack to monitor the height of your weighted jumps. Set a band or string higher up in the rack using the holes that the pins would normally go. Or you can use a smith machine. Most smith machines have secondary support pins you can place anywhere you want in the rack. Jump up and try to hit a support pin.

ya I like that, nice technique.. I have a jump mat, I should eventually use that to measure some jump squat heights, would be interesting, but for people who don't have one, the string idea is great.

20079
Strength, Power, Reactivity, & Speed Discussion / Re: squat form
« on: July 22, 2010, 09:19:43 pm »
Quote from: Kellyb on July 22, 2010, 04:53:16 pm
Those are better than 90% of gym squats you'll see. I see what you're trying to do with the sitting back.  If you can do it correctly it is  a more efficient squat because it engages the hamstrings.  If you sit back correctly as you descend down you should feel your hamstrings being stretched like a rubber band. They'll help blast you out of the hole if you maintain that tension but if you stay upright and let your knees come forward you'll lose that. The problem with the upright squats and front squats is they effectively take the hamstrings out of the movement. That can be an advantage depending on what your after, but for general foundational lower body strength generally you want to target more musculature. The key IMO is staying away from the superwide powerlifitng squats and using an athletic stance and not leaning excessively forward with the upper body.

ya, though, with my close stance + feet neutral + half squat, i get tons of hamstring.. people with shorter legs might have problems getting alot of hamstring in that style of squat, but then they'd be able to squat oly style with good form alot easier.. even so, I get most of my hamstring work from lunges and now pmghr's.. I always took that approach for the people I trained too, that's why i'm so big on unilaterals.. I never could understand how someone could neglect unilaterals anyway, they are so beneficial..

So ya, my formula would be, if you can't engage hamstrings too well in squat, with squat form being "pretty nice", I would:
- hit unilaterals hard
- hit ghr/hamstring isolation hard
- sprint hard

eventually they will become more active in squat regardless of form (to a point) simply from getting stronger.

peace!

20080
Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 22, 2010, 09:14:44 pm »
Quote from: JCsBck on July 22, 2010, 09:05:28 pm
Quote from: LBSS on July 22, 2010, 07:44:57 am


Largely because, unlike most other nutrition sites I've seen, HE DOESN'T FUCKING LIE ALL THE TIME* and HE ISN'T A FUCKING MORON.** Also, Lyle's support forum is moderated only for civility, unlike TMag's or practically anyone else's message board. You can troll him to your heart's content, ask the dumbest questions possible, and he will not censor or ban you. Because he's not selling bullshit and he actually knows what he's talking about.

That's a load of crap. Remember when he banned anyone who mentioned rippetoe owning him?

LOL.. on what, that GOMAD experiment?

haha

20081
Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 22, 2010, 09:14:08 pm »
Quote from: Zetz on July 22, 2010, 08:46:34 pm
I don't think I would like anything moderated if I was bashing a site for lying, at least this site tries to have civil discussion. Also, I really don't like supplement companies to begin with, especially when they make outrageous claims. The only thing I've read from Berardi is Scrawny to Brawny and his credentials which so far give me the impression that he really knows what he's talking about. (maybe not within TMag, I haven't even been on there) Also, just saying that he sucks isn't a good argument. Plus, he's a living example of his own material, so for now I'll trust him.

Also, I was looking at br.com and I agree, they have really fantastic information. I especially like the article on building calf muscles, I'll be using it, most programs don't incorporate calves or just do a very poor job of it.

most people like to talk shit about the calfs.. "p-chain bro!".. it's odd how a muscle group can just become "unimportant". It's kind of how the quadriceps have become "unimportant". People everywhere bash the quads and calfs while drooling over glutes & hams.. sure, most people's glutes and hams are underdeveloped, but that's no reason to minimize the important of such important muscle groups as quads/calfs.. all muscle groups are important, otherwise they wouldn't be there.. people are nuts.. quads/calfs play a huge role in vertical, as well as a stabilizing force (quads) during plant & acceleration in sprinting, calfs play an important role in everything involving sprinting/jumping.

but ya, im not really for direct training of the quads, except for TKE's (terminal knee extensions) on leg extension or manual resistance.. calfs/glutes/hamstrings i'm for isolation training, as well as of course the big compound movements (squat/lunge/etc).

peace

20082
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 22, 2010, 08:39:32 pm »
Quote from: Zetz on July 22, 2010, 08:37:19 pm
Which reminds me...

Phase II Day 4 (Day 4):

Despite eating much more than I'm used to, I wake up even more hungry in the morning. It's a little strange for me to eat so much and be more hungry in the morning than when I eat less.

Today is a rest/cardio day. I've decided to switch HIIT sessions to only once a week, but I'll be playing ultimate frisbee and doing some short sprint and start work on the second rest day.

well, the more you eat, the hungrier you get when going without food.. so..

for your HIIT, ya it's best to drop those distances down a bit.. you can always progress into larger distances, but to do so right off the bat could easily lead to burn out etc..

LBSS is a huge ultimate frisbee fan.

20083
Bios / Re: Animals
« on: July 22, 2010, 06:20:10 pm »
winston the bulldog chews off cop car bumper, two camera angles:

<a href="http://www.youtube.com/watch?v=f9D9f_ySvkA" target="_blank">http://www.youtube.com/watch?v=f9D9f_ySvkA</a>


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


that is pretty vicious.

20084
Strength, Power, Reactivity, & Speed Discussion / Re: squat form
« on: July 22, 2010, 04:51:28 pm »
Quote from: bball2020 on July 22, 2010, 04:36:30 pm
i dont think mine, or yours, will ever look that good lol

right, but even on my own custom squat style, i just go right down, my hips push back naturally because of my stance.. but ya those are beautiful squats :)

Quote
i still like to get back and a more lower bar placement for most (although mine isnt a true low bar, more of a tweener)

its funny, because on here you guys kinda say the sit back is unnessacary, but the guys i train with and a good friend who trains under james smith is like man, you dont sit back enough look at them knees, but man you go low lol...

james smith is on elitefts though.. so..

but ya if it works and you get vert/power results from it, then fine.. but i just see a "straight down mid-to-high bar" approach to squatting as having more carryover to vert and other activities.

peace

20085
Strength, Power, Reactivity, & Speed Discussion / Re: squat form
« on: July 22, 2010, 04:35:07 pm »
Quote from: LBSS on July 22, 2010, 04:17:17 pm
Word to the "hips back" thing being the wrong cue. A better way is just to think about keeping the bar in one vertical plane, not letting it shift forward or back throughout the movement. You end up moving your butt back by default, but the goal is to get the weight down and up, everything else is secondary to that.

ya, i blame the PL'rs for teaching people who don't squat in suits, how to squat in suits.

:D

here we go:

<a href="http://www.youtube.com/watch?v=R_jxTc2ITA8" target="_blank">http://www.youtube.com/watch?v=R_jxTc2ITA8</a>

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