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Messages - adarqui

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20116
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 21, 2010, 04:49:29 pm »
im just posting lower first, start with that.. we're going to do an upper/lower split so we can really get some volume in.. ill post the rest later, gotta go do some training!

can you get in jumps before the workout? like at the new gym or whatever? if not replace it with some max effort SVJ's for now.. we need to jump max 2-3x/week.


don't go nuts on first day with weight, those shouldn't be 8RM's today.. back off a bit and get used to the rest periods.


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

- CORE:
- STRETCH:


peace man!

20117
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« 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

20118
News, Announcements, & Suggestions / Re: TVS problem...
« on: July 21, 2010, 04:21:16 pm »
Quote from: Raptor on July 21, 2010, 04:10:36 pm
Works now, probably a glitch of some kind.

what was up with it?

peace

20119
Strength, Power, Reactivity, & Speed Discussion / Re: Basketball palming
« on: July 21, 2010, 04:19:57 pm »
Quote from: zginphil on July 21, 2010, 01:13:22 pm
what set/rep/rest/frequency would u use for plate pinching.

grip training is a bit different than most of the body, considering there are so many muscles in there.. frequency can actually be pretty high.. folks like us though shouldn't go too high frequency on there though, that's good for the farm boys, but not basketball types, as you can get elbow/knuckle/hand tendonitis pretty easily if you're going intense.

if you're just doing pinch workouts, keep it to like 2x/week.. just spend 15-20 minutes mucking around, that's my best advice.. don't try and sets/reps it from the start because the hand/forearm/fingers just have so many muscles, they recover fast.. so just spend 15-20 minutes doing:
- holds
- reps
- etc

it's not an exact science with grip, it's more of a fun thing.. for example, mechanics / people in manual labour can have some pretty impressive grips, they just put in work every day using their hands.. diehard grip trainees alternate between pinch sessions, crush sessions, and support sessions/levering/nail bending.. they do all kinds of crazy shit, it's insane..

so seriously, just have fun with grip training and stop if you feel any weird tingling in the elbow.

here's some impressive stuff:



plate hub lift, 77 lb:

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



ironmind red nail bend: it takes ilke 400+ lb of force to bend it

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



CoC #4 close: this takes like 350 lb force to close in one hand

<a href="http://www.youtube.com/watch?v=Rvm_m6NFSMA" target="_blank">http://www.youtube.com/watch?v=Rvm_m6NFSMA</a>




(one hand) rolling thunder deadlift, 2" thick handle, 300 lb:

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



sledge hammer levering, 16 lb:

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



6 tens pinched:

<a href="http://www.youtube.com/watch?v=LNN90UDUCMc" target="_blank">http://www.youtube.com/watch?v=LNN90UDUCMc</a>




2 45's pinched:

<a href="http://www.youtube.com/watch?v=XMI0DNnc_Co" target="_blank">http://www.youtube.com/watch?v=XMI0DNnc_Co</a>





finger pullups:

<a href="http://www.youtube.com/watch?v=CAkqIG2Zbn4" target="_blank">http://www.youtube.com/watch?v=CAkqIG2Zbn4</a>





all of that stuff is FREAK shit, some might look easy, but really, all of that is freak level strength, every vid.. :D

20120
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: July 21, 2010, 03:24:30 pm »
Quote from: cowed77 on July 21, 2010, 08:20:29 am
hey adarq, lets get started on the GPP thing!

6 weeks? 8 weeks?

alright let's do it.. ill post up the initial workout split in a bit.. how often can you hit the gym, 2-3x/week right?

peace

20121
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 21, 2010, 03:22:47 pm »
forgot to log this yesterday!

7/20/2010

BW = 162
soreness = glutes/hams
aches/injuries = left heel a bit, knot in my right upper back

workout:
- 3-4 miles of interval sprints, 10-20 yarders.. felt real good on acceleration for most of them.. was toast at the end
- .73 mile jog home in 4:50, couldn't push myself, bitchmode, legs dead
- pushups on handles + rear delt/upper back work

stupid knot in my back bleh!

peace

20122
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 21, 2010, 01:15:27 am »
Quote from: Zetz on July 21, 2010, 01:10:06 am
Haha, I'll keep the videos the same, but I'll probably be getting a better camera soon. The pictures will all be in the same place around the same time of day, so in a few months I'll try to make a morph video.

My deltoid tear was actually pretty serious, I didn't do any lifting at all for a couple months after and the first few weeks I even stopped sprinting because even running made it hurt. Right now it's actually recovered quite well, inclined bench Monday wasn't at all painful like other times when I had attempted.

damn man.. ya sounds like it was pretty bad.. i tore my calf once really bad, split the gastroc right down the middle.. someone knee'd my as i was sprinting in a basketball game, like some crazy freak accident.. i couldn't walk for 2 months. NBA League Pass saved my life while I relaxed on the couch every night :)

Quote
My kcal intake is over 4,000 right now, and I'll be upping that next week. (something like 4700)
I'll definitely do those short sprint starts, my start needs some help, especially for the 110m hurdles. Top speed needs to come sooner.

I'm pretty interested in seeing my progress as well, haha. I seem serious now, I used to think I was serious but my kcal intake was never high enough and my weight training wasn't really organized, so I never really got anywhere. This time it'll be much different.  8)

strong words! this will be a good journal.

peace

20123
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: July 21, 2010, 12:57:37 am »
the picture a day thing is really cool man.. try to make it similar lighting/position for the future video, those are always fun to watch.

how badly did you tear your deltoid ? my only advice on that is to just listen to your body, a big bench is nice but re-injuring the deltoid definitely isn't, especially since you can't even squat if you tear it.. so just back off when you see any signs that you need to.

as for HIIT, it'll be fine as long as your kcal intake isn't low, which it doesn't seem like it will be.. so that's good.. definitely have to get those sprints in.. i would also, beyond hit, work on 10 yard sprints from 2,3,and 4 point stances, maximally.. these aren't draining but IMO the more work you can get in with these, the better that start out of blocks will become.. it takes alot of practice to generate all of that force out of the blocks, it's definitely a trainable quality that improves by practicing the movement.

very interested to see your progress man, you definitely seem serious!

peace

20124
Introduce Yourself / Re: Hurdles. :D
« on: July 20, 2010, 11:34:42 pm »
Quote from: Zetz on July 20, 2010, 10:55:45 pm
I'm Omar (I go by Zetz online) I'm a high school hurdler. I just started a program called Scrawny to Brawny so I can bulk up before my last high school track season. I'm hoping to hear from other people with my same interests and I'm here to get help in that. Feel free to check out my youtube channel. (not much there, but it's a start)

http://www.youtube.com/user/TheZetz

hey man, welcome to the forum.. what are your current strength levels like and bodyweight? getting stronger is really going to help you get out of the blocks faster, from the video i saw.. the jump over the music stand was pimpin`.

have you taken measurements etc? i'd recommend doing that.. it's always great to have a legit before & after comparison (measurements and strength levels).

peace

20125
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2010, 09:18:44 pm »
in one week, .5" gain on vmo/quad!! a little bit (.25") on thigh..

niceee

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/measurements/msg9481/#msg9481

20126
Pics, Videos, & Links / Re: beast
« on: July 20, 2010, 09:14:52 pm »
Quote from: LBSS on July 19, 2010, 12:17:02 pm
Five-hundred-eighty pound clean and jerk. And it doesn't even look like he's trying that hard. Enjoy.

<a href="http://www.youtube.com/watch?v=Mi6kfdwNDKw" target="_blank">http://www.youtube.com/watch?v=Mi6kfdwNDKw</a>

too bad he got into that car accident.. blah!

20127
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2010, 09:13:51 pm »
Quote from: Tam on July 20, 2010, 07:48:29 pm
Ya that would be crazy to do 800 lunges with weight. 800 lunges bodyweight is damn impressive though, couldn't imagine doing that.

thanks man.. ya i guess the next step from here is to gradually add small bits of weight overtime until i can handle some impressive poundages for 400 each leg.. would need a good weighted vest by then..

it's kind of a "milo" approach, if you're familiar with ironmind/milo and his cow or whatever he lifted..

peace

20128
Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 20, 2010, 07:54:22 pm »
Quote from: Tam on July 20, 2010, 12:36:39 pm
Quote from: LBSS on July 19, 2010, 09:51:35 pm
TMuscle is so deeply full of shit that I basically assume anything on there is wrong. HFCS is totally fine in moderation. If all your carbs come from HFCS, that's one thing. But as an ingredient in a PWO shake, or every once in a while in some ice cream or cake or whatever, it's not a big deal. The point is that metabolically, it's just sugar. There's nothing especially bad about it except for how pervasive it is.

Yeah there maybe a few shit articles on t muscle but I think Dr. John Berardi knows what he is talking about as well as Dr. Lonnie Lowery.

http://www.johnberardi.com/about/jb.htm

http://staleytraining.com/articles/lonnie-lowery/1-lonnie-lowery-articles.htm

I would stay clear of it in a PWO ingredient as well, but that's just me as i would like to have the best physique i can possibly achieve and wouldn't want anything to screw  that up. Of course having cake and ice cream or whatever once in a while, if your diet is strict most of the time, aint going to hurt.



cake = FAIL
ice cream = WIN

ice cream still has a good amount of protein in it usually :D

20129
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 20, 2010, 07:46:42 pm »
Quote from: Flander on July 20, 2010, 06:12:28 pm
Quote from: adarqui on July 20, 2010, 04:37:23 pm
Quote from: Flander on July 20, 2010, 06:07:33 am
802 lunges. Are you fucking kidding me. Damn man. You mad!

 ;D

i'm going to add weight next time.. 10 lb plate in my backpack @ 400 each leg.. :D

Of course you are  ;D

You must have the tightest ass in all of Florida.  8)

IM BECOMING A BUSHMAN'S BUTTOCKS.

20130
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« 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.

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