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Messages - adarqui

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20731
Pics, Videos, & Links / Re: Squat and RDL form check
« on: June 06, 2010, 06:01:01 pm »
Quote from: lukasvv on June 06, 2010, 04:23:31 pm
Made a new vid, on TVS they asked to make one with heels elevated: http://www.youtube.com/watch?v=D26BhVPvLdk

The angle is very bad, but the batteries of my camera were low so I had to take the adapter and this was the only place I could put it... and I just squatted without bar so I don't know if you can compare it that well with yesterday's vid.. I'll make a better one tomorrow or so.

You can't see my feet but I mentioned it in the vid when my heels were elevated. I also tried to flex my ankles more (=> bringing knees more forward) and that alone was already an improvement, so it's not that I lack that much ankle mobility, it's just that I don't use it while squatting.. (Well I maybe need some more flexibility but it already got better when I just thought about flexing )
I also could tighten my glutes WAY better when flexing the ankles more. So maybe this was one of the bigger issues in my form.. I'll still keep on doing the hamstring stretching etc, I think that'd improve my form also.


instead of heel elevation i prefer oly weightlifting shoes, but the third set definitely looked nice as far as back rounding goes.. your form will get even better with some slight heel elevation, for sure.

20732
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 06, 2010, 04:13:13 pm »
Quote from: vag on June 06, 2010, 03:54:03 pm
Quote from: adarqui on June 06, 2010, 03:41:36 pm

wow! 1-step lead 32.5, possible 33 = no joke.

 :o

Thanks man , but watching the video i saw i took 2 steps , DUH!  :-\
1-step was 32'' , which is still very impressive for me.


ya i just watched and was like wtf? hehe

ya man still very good..

20733
Injury, Prehab, & Rehab talk for the brittlebros / Re: Runner's Knee thread
« on: June 06, 2010, 04:11:53 pm »
nice self diagnosis, hope you get that issue solved soon :/

20734
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 06, 2010, 03:41:36 pm »
Quote from: vag on June 06, 2010, 01:31:10 pm
Quote from: nba8340 on June 05, 2010, 07:51:46 pm
sick graphs man

thanx man!

6 June 2010

Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim

-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.


1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :(  :o  :(  :o  :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.



wow! 1-step lead 32.5, possible 33 = no joke.

 :o

20735
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2010, 03:37:47 pm »
Quote from: Rip on June 06, 2010, 02:49:26 pm
Fucking flying..

thanks man.. im always on moznet now btw.

20736
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: June 06, 2010, 05:00:55 am »
hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..

tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..

for example, we want something like this, as an example:

week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3

every 2nd week its bumping up as we transition entirely into explosive phase.








ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance

week 3: power emphasis
week 4: power + strength maintenance



week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH






week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH











week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3 : 3 sets @ 70kg

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"

- CORE
- LIGHT STRETCH


Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3 : 5 sets of 3 with 65 kg

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH






week 4:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 4: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH









ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.

20737
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2010, 04:37:57 am »
ok so, pictures above are from dunk session tonight, but here's the workouts etc..

06/05/2010

hamstring tendon injury bugging me a little, rearing its ugly head. it's from the hamstring isos, have to be careful.

158 today.. ate real good, so clean/light.. 2 days in a row.. another stir fry + hamburger too.. i feel REALLY good eating like this.

it rained hard, so it set back my workout for tonight.. i was hoping the courts were dry and luckily they were! i felt so explosive tonight.


workout #1: dunks
- got to court around 8:45pm, warmed up light until about 9, finished around 9:50pm
- did some drop step jumps, got up real good, knew i'd be jumping well
- did about 15 dunk attempts total, with about 35-40 lob attempts............ meaning, my lobs sucked.. but here's why: i've been doing lobs in the day, so it's hot as hell out, and my ball bounces real well.. but at night, it was alot cooler, and i could barely get the bounce to get above rim level.. so that really sucked.. would have landed some very nice dunks for sure, stupid lobs.. have to pump up the ball more for next session.



workout #2: around 1am
- nice warmup
- 4 workup sprints
- 2 x ~60-70 yard max sprints , felt alot more explosive on sprints tonight
- 1 x ~200 yard sprint
- HIP FLEXORS DEAD
- chinups, glutes/core locked + legs straight, BW x 15
- deep pushups on handles, glutes/core locked, BW x 25
- some "neutral grip lever attempts", actually could lever up somewhat good, but couldnt hold that position x 5
- some weird dip stuff on bars, another sort of lever thing x 5
- l-sit on dip bars x 5s (HIP FLEXORS TOAST)

- half squat iso, forward lean, 3 minutes, legs completely numb.. i was doing stopwatch double click while doing the iso, got 0.07, 0.08, multiple 0.09/0.10's, was pretty ridiculous.. legs were completely numb i just gave out mentally at 3 minutes

- calf raise iso, about 75% plantar flexion, glutes/core locked, 5 minutes, much easier than last time.

- pushups iso, deep, glutes/core locked, 45s (lol sad)

- prone glute: 35 each leg, hip flexors were so dead that it effected my ability to do these






first dunk miss is whack, 2nd/3rd are nice.

<a href="http://www.youtube.com/watch?v=awedZUHkb3o" target="_blank">http://www.youtube.com/watch?v=awedZUHkb3o</a>






so all in all great training day..!!!!!!!!!

uploading a vid of a few dunk misses, the 2nd and 3rd are real nice.

peace

20738
Pics, Videos, & Links / Re: single leg 3-way step
« on: June 06, 2010, 04:26:12 am »
ya man i don't understand that vid.. i mean the ROM/intensity etc is not even on rehab level.

lol @ mattyg.. ya man, we need 500fps camera to really analyze it.

20739
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2010, 03:30:52 am »
some pics from today, ill fill in journal in a bit:

(one of these is a double hand rim grab overlay from 1 step lead in or whatever, dno which one yet)

(used my mini tripod, too much people at the court on the other end)










20740
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: June 05, 2010, 08:32:31 pm »

20741
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: June 05, 2010, 08:31:59 pm »

20742
Nutrition & Supplementation / The AMAZING Food Picture Thread
« on: June 05, 2010, 08:27:29 pm »
i'll shrink pics etc if they are too big.. post really good pics of food, stuff that will make you hungry as hell just looking at it.

it's hard to find these pics, these are what someone is pasting me, i'll search later:
















20743
K1, Muay Thai, Kickboxing / Re: Great muay thai training session video
« on: June 05, 2010, 06:47:06 pm »
Quote from: mattyg35 on June 05, 2010, 06:43:00 pm
Sad that you can't find gyms like that in North America.


ya man, it really does.. all of these mcdojo's everywhere.. most people aren't diehard enough to train at places like this, but you'd still get people flying in from all over to train there, real fighters etc.

real boxing gyms don't even exist in south florida anymore it's insane :/

20744
Pics, Videos, & Links / single leg 3-way step
« on: June 05, 2010, 05:37:58 pm »
very intense exercise, warning this is only for advanced athletes.

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

20745
K1, Muay Thai, Kickboxing / Great muay thai training session video
« on: June 05, 2010, 04:47:01 pm »
god this guy's knees/clinch are so nice:

<a href="http://www.youtube.com/watch?v=tvVRJtxM8S4" target="_blank">http://www.youtube.com/watch?v=tvVRJtxM8S4</a>

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