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Messages - adarqui

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20101
Strength, Power, Reactivity, & Speed Discussion / Re: squat form
« on: July 22, 2010, 03:23:52 pm »
Quote from: LBSS on July 22, 2010, 02:42:16 pm
Looks pretty good! Couple things:

  • You're not parallel on any of them, which doesn't matter that much in the end unless you're trying to do ATG or whatever. On the 275's, it's more like a half squat. Just pointing it out.
  • You do a weird little sit-back thingy before you go down, small, kinda just looks like a hitch. Like zgin's Charles Barkley squats but 1000 times less noticeable. Try to focus on sitting down and back smoothly rather than doing a little prep move, then squatting.
  • Otherwise, back looks okay, shoulders look okay. Knees look okay, no wobbling although they're coming out a little far.

If any of that didn't make sense let me know and I'll try again.

i agree with pretty much all of that, the only thing i've cmoe to have a problem with regarding squatting is that 'push the hips back first' crap.. i mean i'm pretty much on the go straight down bandwagon, which is a very small bandwagon.. I think PL ruined performance training, or something. If not ruining it, they did some damage.

the squats still look good though, very strong too man..

peace

20102
Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 22, 2010, 03:19:57 pm »
Quote from: LBSS on July 22, 2010, 07:44:57 am
Quote from: Zetz on July 22, 2010, 12:12:04 am
I agree, the post is worth it despite the load time. I'm wondering though, why LBSS seems so vehemently against just about anything outside of bodyrecomposition.com

I'm not vehemently against anything outside br.com. That would also be retarded. However, the quality of information on there is so much higher than anywhere else I've found that until I find someplace better -- and trust me, I look -- I rely on Lyle for the most part.

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.

*See: Practically everyone who writes for TMag
**See: Practically everyone who advocates for the Paleo diet/lifestyle, including the two-years-ago version of myself.

i've been modded a bunch of times on t-nation for "posting stuff that would conflict with t-nation", or so the mods told me in the reply.. hehe

20103
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 22, 2010, 06:27:23 am »
ps: this will be an ongoing project, should be fun, just started it:

http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/

20104
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 22, 2010, 06:26:22 am »
7/21/2010

bw = 160
sorenes = hamstrings
aches/injuries = tight right, adductor, left pfasciitis, knot right upper back

after workout, while eating, spasmd my back a bit stretching out real weird to turn off a light

diet: lots of milk, stir fry + milk, sandwhich + milk + veggie oil + bananas (6)


workout:
- warmup
- sprint warmup
- some all out 40-50 yard sprints
- double leg bounds: 4 x
- lateral barrier jumps: 1 x 20-30 each side, i forget
- S1: explosive quarter squat: 3 x 5 singles, getting some air
- S1: explosive dips @ N x 5
- barbell relaxed pogos: 20 lb bar @ 50 reps
- barbell relaxed stiff leg ankle hops: 20 lb bar @ 50 reps
- natural ghr: 10 sets of 10 or so, hit some real nice reps but mostly fatigued

done!






explosive quarter squat with 135 lololz:


20105
MUSiC anD SHeeT! / Re: Starcraft Terran theme electric guitar playback
« on: July 22, 2010, 04:58:54 am »
Quote from: Raptor on July 22, 2010, 04:40:25 am
http://www.youtube.com/watch?v=9wEs_1cGonk&videos=UlG_KpcKrdI

Absolutely epic.

im not a big guitar fan but that was definitely good

peace

20106
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 22, 2010, 04:12:32 am »
Quote from: cowed77 on July 22, 2010, 04:06:14 am
sweet, thanks!

for the REA squats, u meant 95kg right?

shit, forgot to put it in kg, nope, i meant 43 kg or so.. real light.. we're backing off slightly on REA for a bit to give you a break, but still doing it to retain efficiency on the movement.. we'll be getting back into heavier ones, but right now just go light on them.

peace!

20107
Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 22, 2010, 04:04:16 am »
Quote from: Zetz on July 22, 2010, 12:12:04 am
I agree, the post is worth it despite the load time. I'm wondering though, why LBSS seems so vehemently against just about anything outside of bodyrecomposition.com

well, he gave lyle a big hug, on his nuts, and has yet to let go. He has a very strong grip and amazing pec/lat endurance. :P

the info on bodyrecomposition is really good i do admit compared to many supplement companies who try and push all types of junk science down our throats.. lyle keeps it pretty simple and definitely doesn't come off as a hype artist.. his information is very solid, while t-nation makes claims of 28 lb lean mass in 8 weeks using anaconda or whatever.. so alot of people (and some on here) have some pretty nasty remarks about the good ole` folks at t-nation.

peace

20108
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: July 22, 2010, 03:55:29 am »
Quote from: Joe on July 21, 2010, 06:08:42 pm
Quote from: adarqui on July 20, 2010, 07:42:17 pm
ok so, briefly, im at my house with a gatlin gun (huge machine gun), and cops are surrounding my house.. so i started offing them like terminator, then i take off on foot, in a battle with them for miles.. until i reach some parking garage.. and im running out of ammo.. then i just wake up.

was pretty crazy though.

You have violent dreams.

ya the shit last night was insane.. couldn't really remember it after the third dream though, i know it was action packed.

20109
Performance Training Blog / Re: Free training, Free customized athletic programming, Free online coaching
« on: July 22, 2010, 03:51:02 am »
Quote from: nba8340 on July 22, 2010, 03:48:47 am
awesome adarq your the man, i might have to take you up on that after i finish my strength cycle in a couple weeks

thanks

cool man, i'm down!

20110
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: July 22, 2010, 12:12:10 am »
Quote from: LBSS on July 21, 2010, 09:30:55 pm
warm up
shoot hoops -- sucked ass, like whoa nitro
foam roll x15-20mins
ankle rehab circuit
mobility

work
bench 3x165, 3x175, 10x185 -- woot
BOR 3x8x145
circuit x3
--hip-up, foot on ground x15/ea
--ab wheel rollouts x10
--pull ups x5
--leg lowers x10
side plank x45s/ea

cool down
stretch

nice on bench, what's whoa nitro?

20111
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 22, 2010, 12:09:36 am »
Quote from: cowed77 on July 21, 2010, 05:50:28 pm
alrighty dude, i'll start next week fresh!

can u help me with the weights abit, like u used to? :)

yup.. will do.. :P

20112
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: July 21, 2010, 11:50:11 pm »
Quote from: Zetz on July 21, 2010, 10:54:46 pm
It all looks so... so delicious! OM NOM NOM NOM NOM NOM. (I just had dinner, I think I'll have a protein shake before bed) I'll try to post some of meals on here later on.

the thread takes a while to load, but its worth it right? :)

20113
News, Announcements, & Suggestions / Re: TVS problem...
« on: July 21, 2010, 07:33:21 pm »
Quote from: Raptor on July 21, 2010, 04:25:58 pm
This:

Quote
phpBB : Critical Error

Could not obtain ban information

DEBUG MODE

SQL Error : 1317 Query execution was interrupted

SELECT ban_ip, ban_userid, ban_email FROM phpbb_banlist WHERE ban_ip IN ('c27eb259', 'c27eb2ff', 'c27effff', 'c2ffffff') OR ban_userid = 89 OR ban_email LIKE 'raptorescu@yahoo.com' OR ban_email LIKE '@yahoo.com'

Line : 160
File : sessions.php

ya stuff like that happens alot around 5-6am my time, it's odd.. i don't really admin the site so i got no idea what that's about..

20114
Strength, Power, Reactivity, & Speed Discussion / Re: Basketball palming
« on: July 21, 2010, 07:05:58 pm »
Quote from: Joe on July 21, 2010, 06:02:05 pm
I want two rolling thunders. Pullups off them would be fun.

2" plumbing handles, like 1$ each:

<a href="http://www.youtube.com/watch?v=j-sBdxxD1lQ" target="_blank">http://www.youtube.com/watch?v=j-sBdxxD1lQ</a>

bam.

20115
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: July 21, 2010, 04:50:45 pm »
Quote from: vag on July 21, 2010, 04:43:06 pm
Quote from: adarqui on July 21, 2010, 04:23:25 pm
Quote from: vag on July 21, 2010, 12:42:31 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?


check this post:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068

you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..

i bet this stuff helps you palm btw :D

peace

Ya i read it.
Im playing around right now... this thing is funny actually , trying to pinch grip various objects:
My ski boots ( 12lbs )
My skis ( 18lbs )
A 4lt water can.
Basketballs of course.
LOL , funny shit...

Thanks man , this is gonna be really useful...

haha ya man it's fun.. i got grippers/pinch stuff/thick bars/farmer's walk etc in my backyard :D i got nails somewhere but i aint messing with that no more, that shit is scary for a wimp like me.. tendons = eek.

peace

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