Adarq.org

I'm Mulligan on the Vertfreak Forum
145Bobby on Youtube(have a million favorites i know)

Adarqui, u sent me the site name on the youtube PM

so about me, I am a weak skinny punk

weight is 150lbs
height is 6ft maybe 6,1 but i doubt it

so yea skinny

bench 165max
shoulder/military press is @100lbs(new lift sorta)
pullups- N/A
squat PR last night!!!!!!!!! 13RM@135lbs        6RM@165    4RM 175lbs so Max is around 195lbs
Deadlift- last time i checked i could do 225 but idk how much more I think 6RM@185

yea so weak as well, but i have my own bench and squat(no safties, the reason y I do rep maxes instead of Max rep)

my squat is around 1.3xbw I want it at 1.5 so i can hit plyos


I play football right now
need 2 work on my bball skills
and will run track probably 4 my whole life

ah, i forgot you were mulligan! welcome to the forum man..

i was 147 or so, weak as dog shit by junior year of college.. you really aren't "weak", based on how early you've started training.. sure you might not be naturally extremely explosive, but through proper training people won't even realize that a few years down the road. I wish I started around your age, but I had absolutely no guidance.

congrats on the PR, it took me 1.5 years to hit 1.5xBW on my squat, if that gives you an idea of how weak I was (am)..

what are some of your track numbers? max velocity sprinting might be the best thing any human can do, it is one of the most essential aspects of "being human".. without it, man o man do people stay weak.. max V will develop so many motor qualities (recruitment of fast twitch mu's), muscle groups (glutes/hamstrings/quads/calfs/core/shoulders), and is a very strong anabolic stimulus.. until the age of 26 or so, I can't even recall ever actually running MAX velocity.. being a basketball player, it's something we never were able to do, since we were on the court all of the time.

so ya man just keep progressing your strength as you are doing, working on all kinds of movements out on the track/court/etc, staying in great shape, and everything will come together.

peace mang

bump, vid in OP.

In the words of my roommate: "They had cheese at the end of the run. 'Hurry Frenchman. They have cheese.'"

us french LOVE cheese.

7/09/2010

weight: 157.2
soreness: none
aches: left achilles little
injuries: none today

diet: rice and beans (huge portion), milk/cherries post workout

SUPER FAIL WORKOUT

ok the rice & beans murdered me.. totally destroyed my workout.. my stomach had this crazy painful gas in it when i was trying to sprint, couldn't do anything.

so, my dream finally comes true.. i arrive at the park and THE FUCKING LIGHTS WERE ON FOR HALF OF THE PARK, so the basketball court was lit up real well from the baseball field right near it.. some kind of fluke..... so anyway im warmup up for my jumps, i hear a car coming, and i kinda 'hide', then i notice it's a fucking cop, he slows down and is eye'n the court and im behind the bball pad.. then he takes off real fast so i dipped.

piece of shit..

so i tried to run home and my stomach was in knots..

anyway i get home and do about 30 mins on ghr, but with more rest in between stuff.. got some stuff on vid ill check it out tomorrow.. nothing too great though, body felt like shit, so bloated.

stupid ass rice and beans.. kinda weird that it effected me that bad, must have something to do with how clean and low carb my diet is as of late.





anyway, it was really amazing seeing this park lit up like that, with absolutely no one there.. i wish it was like that every night.. i'd have somewhere to film and dunk and all kinds of fun shit.

bleh

This is to improve your natural glute ham raise:

- strapped into natural glute ham bench
- hands are handcuffed behind your back
- there's a spike coming out of the floor right off the edge of the glute ham bench
- if you don't control the ECC and bring your self back up, you impale your face right on the spike

level 7.

ooh... we'll see abt the next part of the journey i suppose.

its more an issue with the time needed. the gym's having a pretty good promo, so prices are good.
the money i spend on transport would be comparable to the fees for the gym near home.
its just that im used to the company gym, or rather i make a nuisance of myself there and they dun really mind, cos we sorta chummy with everyone else. i mean, i go kinda apeshit trying to psyche myself up before a near limit lift.

and even more so, cos im really hoping this next round will be really good, im preparing to really concentrate and go full blast on it, lifting once or thrice a week, whatever is needed, just doing what is optimal. just that, well, work and school comes into the picture. u tell me what i should do, and i'll see if i can work the job and sch around it haha.

thank goodness im at my last couple of modules, so it should be relatively easier on the school front.

ah..well, you won't need to be psyching yourself up during GPP, so at least for that block you wouldn't need that kind of gym.. I personally think you should get gym access where you can go multiple times per week, and it's very convenient for you to get there.. so ya, new gym sounds like the way to go, but you could still use your other gym once in a while, especially when you're going more intense during strength block.

convenient access to gym = best bet.. you can get in there multiple times per week, and it doesn't take forever getting there.

peace mang

This makes it easier to fill out, paste into the journal:

AGE:

HEIGHT:

WEIGHT:

SLEEP SCHEDULE:

BODY TYPE:

GOALS:

CURRENT ABILITY:

INJURY HISTORY:

TRAINING HISTORY & ACHIEVEMENTS:

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:

BRIEF OVERVIEW OF CURRENT DIET:

IMPORTANT ACTIVITIES:

01/12/2011: TEMPORARILY DISCONTINUED, THOUGH I WILL STILL CHECK JOURNALS AND GIVE FEEDBACK CRITIQUE.


So, I've mentioned on my youtube videos (http://www.youtube.com/adarqui) that I am offering "free training". So, let me quickly tell you how it works in the sections below. But first, if you don't know anything about me or what I do, then check out my short biography here which will give you my credentials and background:
- http://www.adarq.org/forum/bios/the-adarqui-bio/

Here are some other links to training footage:
- http://www.adarq.org/forum/bios/the-adarqui-bio/msg2580/#msg2580
- http://www.youtube.com/adarqui
- http://www.adarq.org/forum/adarq-org-special-content/adarqtv/

Why offer free online coaching?

Easy, I love seeing people get results and reach their goals. I also don't like the fact that for the most part, people tend to just throw money at programs hoping they work, it's alot more involved than that, it takes hard work and a long term consistency to truly transform your athleticism. Finally, I'd love to see more coaches open up their training of athletes publicly, even if it's not free training they are offering. There is alot to learn from a detailed journal, and unfortunately we hardly see any journals of athletes working under "top coaches", for many reasons, including the fact that many coaches don't want their "secrets getting out". Regardless of secrets, nothing can replace great "in person" coaching in a motivating environment, so if you're a coach reading this, it would be great if you opened up your training process more if you havn't already, so that we can do our part to set the strength & conditioning community in the right direction. I'm not talking about a few performance videos here and there either, i'm talking about detailed journaling.

---

What I will do for you.

First, let's go over what I will do for you:

• Help you design an effective individualized program to meet your goals
• Teach you how to properly track progress in a journal
• Help you modify the program or create new programming as needed

If you don't actually want me to design a program for you or anything, that's cool too, start a journal and write down your training for all to see, receive feedback & support.

Training programs can be designed for:
- power & speed, such as vertical jump and sprinting
- fat loss
- physique enhancement (lean mass gain, bodybuilding)
- strength gain
- sport enhancement, such as improving power, speed, conditioning, injury prevention, flexibility, & agility
- conditioning for sport, such as running, basketball, or all around fitness

In order to get really detailed programming from me, then I need some information from you. Next section.

---

What I need from you

In order to properly provide programming, I need to get some detailed information from you. Without this information, it is impossible for me to come up with anything other than general feedback. So, below is the list of stuff I need from you. A description of each category follows. Fill that out, post it in a journal, and we're good to go. We can then start to work out a program/routine to help you meet your goals. Keep in mind that all programs written or feedback given is intended to be as safe as possible, but it is up to the athlete or individual to carry out this information responsibility and to use sound judgement in training to avoid injury.

So, to receive detailed & customized training programming, fill the information out below as thoroughly as possible and PASTE it in a journal that you create here: http://www.adarq.org/forum/progress-journals-experimental-routines/

What I need to know:

AGE: In years.

HEIGHT: In ft/inches or centimeters, specify.

WEIGHT: In lb. or kilos, specify.

SLEEP SCHEDULE: What time do your normally goto sleep and wake up? This information is important because erratic sleep schedules can have a very significant impact on performance. When you wake up, do you feel drowsy, alert, or what? Do you have a hard time falling asleep? Do you take sleep aids?

BODY TYPE: Athletic, fat, skinny? If fat, Where do you carry most of your fat? If muscular, are you top heavy, bottom heavy, proportional?

GOALS: List all of the goals, long term is most important here, but listing short term goals is just fine as well. This is where you would write that you want a 4.5 40 yard dash, 45 inch running vertical jump, 6% bodyfat, sub 5 mile, losing 40 pounds, etc.

CURRENT ABILITY: Based on your goals above, where are you currently? This information is needed to know how close you are to achieving your goals.

INJURY HISTORY: This is extremely important, list out any current or past injury related issues you've had. Injuries can include very bad strains/sprains/tears, breaks/fractures, reconstructive surgeries/surgeries in general, tendonitis, bursitis & other inflammation, cortisone injections etc.

TRAINING HISTORY & ACHIEVEMENTS: This is where I get to know more about how hard you train, and what you've achieved by training yourself or even under the guidance of other individuals. I want to know what makes you tick and how hard you work.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Basically, briefly, what have you been doing for the last 3 months? What kind of training, including weights or conditioning etc. I need a general idea of how you have been training, as this will have a major impact on programming/feedback I provide. So be as specific as you want, I just need a good idea of what you've been doing.

BRIEF OVERVIEW OF CURRENT DIET: Nutrition is very important, I need to know generally how you are eating. Do you eat junk food? Do you drink sodas? Do you eat lots of veggies/protein? Do you take supplements? What does a typical day's eating look like for you?

IMPORTANT ACTIVITIES: List out anything that might interfere with training, such as work, school, basketball games, and stuff like that. For example, if you need to be 100% every sunday for a football game, I need to know things like that.



Here is the above categories in an easier to fill out format: http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/msg9077/#msg9077



Ok well, to people who aren't serious that may look like alot of info to provide, but for the people who are serious, it is necessary for myself to provide the most effective programming possible to help you achieve your goals.

GO GET IT.

nice thread!


currently:

SVJ on rim - ~27
RVJ on rim - ~32
RVJ on lob - ~35


a year ago:
SVJ on rim - ~28
RVJ on rim - ~36
RVJ on lob - ~39

peace mang