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Messages - adarqui

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20686
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 09, 2010, 04:51:45 am »
Quote from: Natho on June 09, 2010, 04:16:18 am
hey darq, i want to switch up my template know, my body really responds swithing every ~4 weeks or so, but i also want to get fast.....

I was thinking something like

Dynamic warmup
Ankles stiffnes

~5 MAX V sprints 80m-100m (worked up to)

Bilateral strength exercise (back/box/front squat)
Unilateral strength exercise (ill set my ego aside and do Barbell walking lunges on a slight incline)

thats about it real simple, but i want focus on getting FAST and getting real STRONG......still to be done twice a week

watcha think? i know its real rough ATM

I like it.. how much sprinting have you done recently? I mean, I take it you won't be able to run 80-100m good right off the bat, as I havn't seen much sprinting in your log, so here's what I would do:

week 1 & week 2:

Day 1: ACCEL EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 40m x 4
- rest ~5 minutes
- accels: 40 x 3-4
- go into your lifting..

Day 2: LONG SPRINT EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 60m x 4
- rest ~5 minutes
- short sprint + coast rest: 40m sprint + coast out to 100m: x 2
- tempo: 100m light x 4: sprint it at ~70%, walk back, repeat, no rest
- go into lifting..


i would do that for the first two weeks then you can start running 60+ all out etc.. thing is, you want to work into it: you definitely don't want shin splints or hamstring pulls etc.. so i wouldnt go past 40m right now full speed, give it a few weeks of preparation.


so you're going to jump on other days? i mean i like the sprint + lift / jump setup.. for sure.. i'd do glute activation nightly before sleep: prone glute or SL glute bridge etc.. sl glute bridge is a bit more intense, so use that on speed/lifting days, use prone glute on all other days.

any q's?

20687
Basketball / *NASTY* crossover makes dude fall - SICK
« on: June 09, 2010, 02:17:45 am »
http://www.youtube.com/watch?v=ewT9lrqMCfc&playnext_from=TL&videos=UFn7gEQkd7c&feature=sub

<a href="http://www.youtube.com/watch?v=ewT9lrqMCfc" target="_blank">http://www.youtube.com/watch?v=ewT9lrqMCfc</a>

20688
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 09, 2010, 01:58:00 am »
Quote from: LBSS on June 09, 2010, 12:28:20 am
Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U

the biggest problem i see is that you are 'maintaining speed into the plant'.. you build most of your speed right in the beginning then coast into the plant.. it's got to be a smooth acceleration right into the plant.. the plant itself looks a bit interesting, your left ankle is really plantar flexed significantly, don't know if you should try staying back a little more as you plant to keep more of the weight on the mid-foot, not on the very end of the toe..

Quote
Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0

i don't really like those kind of ankle hops because it's hard to complete triple extension on each rep.. i mean if you look closely you are cutting it short, because you are flexing at the hip to bring the knees up.. i like stiff leg ankle hops in place where you really land completely locked out and then explode through the toes, stiff, so it becomes a true rebound.

Quote
Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo

i'd drop the weight a little bit, the transition from ECC to CON (EIC) is mega-slow.. i always say 'go as low as you're going to go on your SVJ', which is actually what you're doing since you do go pretty low on your svj's... so the weight is just a bit too much at that depth.. basically the transitions from hips back into that double knee bend is just not happening fast at all, i'd drop weight on the jump squats and start also doing REA squats..

every time you do jump squats, warmup with some REA sets, that'll help wake everything up and give you some more pop at the bottom.. REA's don't even have to be heavy at this point either, that ADA is enough to kickstart the CNS.. try REA's before JS's and see how it effects the transition.

Quote
Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM

Thoughts would be appreciated.


squats looked good!

peace man

20689
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 08:40:35 pm »
Quote from: joner on June 08, 2010, 08:34:49 pm
8) :-*

nohomo


lololol.

20690
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 08:00:47 pm »
06/08/2010

WOKEUP, AFTER MORNING DUTIES, 154.4!!!!!!!!!!!!

word, shit is going real good lately.. well my left bicep tendon is a little strained from those damn diamond pushup isos, other than that i feel great.

decided to take some standing physique pics, i have about 7 more lb. of fat to lose and i'll be at my goal: completely shredded.

as usual, nohomo :P















some serratus for brucelee:


20691
Topic Hall-of-Fame / THE BEST THREADS ON ADARQ.ORG!
« on: June 08, 2010, 07:57:38 pm »
Time to kick-start the topic hall of fame.

#1. The LEVEL-7 Ideas Thread


#2: The Jay Schroeder CALL-EM-OUT Thread


#3: i like this post (on sex & aggression):

20692
Pics, Videos, & Links / MOVED: Age vs Vertical :: pics and vids
« on: June 08, 2010, 06:51:26 pm »
This topic has been moved to ADARQ.org Special Content.

http://www.adarq.org/forum/index.php?topic=876.0

20693
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 08, 2010, 06:32:13 pm »
Quote from: cowed77 on June 08, 2010, 08:41:28 am
had to delay it for a day, too much stuff at work on monday.

good thing there're no games scheduled for this weekend, so i have the option of pushing everythin back a day.

or mayb i'll just do day 2 work tmr as usual...

any difference adarq?

there's a slight difference, considering next week, but it'll be fine.. so go tues/fri/sat.

Quote
btw, i think my back felt fine... before the workout, i was consciously feeling for anything on the back, throughout the day on monday as well. while i think i could feel something there, i reckon it was never 100% anyway...

think i'll get to work on those back extensions to strengthen the back somemore...


nice man, glad it's alright.. good work on that workout too btw!

20694
Introduce Yourself / Re: Nutrition for gettin' RIPPED
« on: June 08, 2010, 05:39:46 pm »
Quote from: RedderZ on June 08, 2010, 05:00:53 pm
Yo. My diet is prety inconsistent at the minute. I was wonderin if anyone on hear could give me advise on good foods/ meals that i can eat to help me get more ripped.
a link to a good site or list of meals is fine.

Peace.

p.s. check my youtube page .. ddotredd .. ( http://www.youtube.com/user/DdotRedd ) .. for some basketball/ dunks

hey man, welcome!

first step would be to list out what you're currently eating, and get rid of any junk etc.

but honestly, the best foods for getting lean are the cleanest sources:
- veggies
- chicken
- meat
- fruit

knowing when to eat alot and when to back off is also important, ie zig zagging.. if you have a big basketball/lifting session/jumping session tomorrow, then you'd want to eat alot today.. if the next day doesn't entail too much work, then you can eat very light.. that's pretty much the "zig zag" approach i like doing.

regardless of how you're oscillating your diet, you want a high protein intake. it's the carbs that need to be monitored & adjusted based on activity level.. if your protein intake is low then you'll hold on to too much fat/lose lean mass.

processed sugars are the devil, ie high fructose corn syrup.. so get rid of any soda/junk if you have any in your diet..

so what's your diet like now? and what's your body composition?

peace man

20695
Pics, Videos, & Links / Re: beast
« on: June 08, 2010, 05:30:07 pm »
Quote from: nba8340 on June 08, 2010, 10:32:18 am
i actually missed the rutgersdnker one also somehow even though i'm subscribed, i actually just searched his username cause i wanted to talk to him about the national record he's gonna beat in the squat and possibly deadlift also on july 31st at a powerlifting meet for 165 lbs and i saw the vid

damn that will be ridiculous, hope he gets it.

Quote
this guy is fucking ridiculous too, so strong relative to his bodyweight

http://www.youtube.com/watch?v=VDxyGlJPyrM&playnext_from=TL&videos=LQvpNmre6js

this is actually one of my goals but i'm long off, can't believe he did it, i've never seen anyone do that b4

does he have any high rep chin videos? if so how many can he do?

20696
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 04:57:33 pm »
Quote from: cowed77 on June 08, 2010, 11:00:49 am
nice pics man... just dont lose any teeth on the way down from that roof!

hah ya, i was worried about hitting it on the way up, would have split my head open, it's sharp underneath.

:)

20697
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 04:57:01 pm »
Quote from: vag on June 08, 2010, 07:30:03 am
Quote from: adarqui on June 08, 2010, 05:11:21 am
Quote from: vag on June 08, 2010, 04:53:46 am
Yes , that's the way, dunking in the rain FTW.
I should post a dunk from that last session i did , its right when the heavy rain starts , you can see the floor changing colour , even a few rain drops fall on the lens! :D

HOLY SHIT!!!
Id say thats 4'' below wrist! So 12''  over rim , 11' touch ??  :o  ;D  :o  ;D  :o  ;D

well i'll go with 3" down, i really don't know how to interpret these weird angles from my mini-tripod HEHE!!!!!! i mean i know for a fact on my first real warmup jump before dunking, i hit that .5-1" down my wrist or whatever off 3 step lead, so ya maybe it was 35? i got no idea, the angle kills me.. haha.. im uploading a vid soon of it so you can judge.. the dunk i didn't slow mo you can see some real nice float in it.

i dno lemme upload vid, hah, i can't fig out this mini-tripod shit like i can with my large tripod :F

ya man i put some rain footage at the end of the vid, i dno if you can see it while im dunking, very bright light in the vid shields it a bit.

im happy regardless :)

Watched the video , i insist its 4'' below wrist , given the hand angle.
My vertec-eye says 35'' :D

nice :) you are better than me at vert-eyeballing so i am definitely happy :) i don't know exactly how high it was but i definitely felt like i was flying, and those throw downs couldn't happen with some weak jumps, so im still happy this morning :D

peace man

20698
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: June 08, 2010, 04:55:36 pm »
Quote from: thorton on June 08, 2010, 01:53:47 pm
this dream happened last week. so in the dream im in my front yard and my moms friend who works at a Fold Dealership is wiht me and he has this gorgeous new black mustang gt (i wish) so in the dream i kept trying 2 call my mom to ask her if i could drive it and for some reason i kept yelling at her asking for the keys. so the dream ends, i wake up the next morning. and apparently i wasnt allowed to drive any where that day my dad said, so i was like wtf did i do. Turns out, at like 3 in the morning i went into my parents room, sleep walking, and said to my mom i need the keys to the car. i guess she told me it was 3 a.m and i wasnt going anywhere, to which i said "where are the fucking keys"

thats like the second time ive sleep walked.

daaaaaaaaaaamn!!!!!!!!!!!!! i've never sleep walked to my recollection, parents never said i did either, that shit would freak me out!

nuts man

20699
Injury, Prehab, & Rehab talk for the brittlebros / Re: Runner's Knee thread
« on: June 08, 2010, 07:13:31 am »
Quote from: brucelee on June 08, 2010, 06:33:07 am
6/7/2010
All I did was some abs/hyperextension, and incline walking on the treadmill today.

A few days without doing any activities with impact, and it seems to be feeling a little better. Although it still hurts waking up and walking downstairs, or putting alot of weight on left side. I got a 1.5 inch thick pvc pipe today, and I'm going to start foam rolling on IT band on it. I'll let you guys know if this helps.

really dig into that left it band hard, hold the spots until the muscle turns into mush (you'll feel it relax).. give it 45 seconds or so, just try and relax/calm breaths etc.

peace

20700
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 08, 2010, 06:24:41 am »
here's the dunks from today:

<a href="http://www.youtube.com/watch?v=70YPwZ3VKk4" target="_blank">http://www.youtube.com/watch?v=70YPwZ3VKk4</a>

http://www.youtube.com/watch?v=70YPwZ3VKk4

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