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Messages - adarqui

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20911
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 24, 2010, 04:06:20 am »
^^ check that reply

but ya if you're having trouble jump roping then we can drop the sets down to like 4 or something.. if you are proficient at jump rope, 8 rounds of 200 turns is nothing.. fyi.

peace man!

20912
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 24, 2010, 04:00:35 am »
5/23/2010

workout #2, evening, 155 before workout, felt great

stiff leg jump rope:
- 12 rounds of 200 turns, 1 min rest between
- hit glutes/calfs/hams hard like usual.. effected my prone glute later on

BLACK CAT WATCHED ME WORKOUT, this hasn't happened since i was jumping 37 through 39 way back.. good sign :D watched me whole workout just sitting there..

neutral grip pullups:
- 15,10,10,8,8

bar dips:
- 10,10,10,8,8

prone glute:
- 10 sets, 15-25 reps, holds, etc
- hamstrings cramping good :D

peace

20913
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 24, 2010, 03:55:31 am »
Quote
at work now... gonna hit the gym later, thanks for putting it up in time!

np man

Quote
on each week version for day 2, u have workout 1 and workout 2.
so do i do both in a day, or #1 for a week, #2 for the next, meaning the 2 week programme u posted is actually a 1 month program?

workout 1 would be like morning or afternoon, workout 2 would be later that day.. so since the court is like 5 mins from your house, that's workout #1, then #2 would be getting to the gym and finishing off the day.

Quote
the overall volume looks like something i can handle, lower than the workouts i normally go thru, but i'll see how it goes...

ya the overall volume per session is lower for a reason.. gotta stay fresh.


Quote
8 sets of 200 stiff legged jump ropes? that'd essentially be 1600 reps of stiff leg ankle hops, no?
i mean, i'll probably do ankle hops, in place of actually skipping the rope, cos i dun have one. but mayb i'll go get myself a rope anyways...
either way, i'll try, but im not too optimistic that i can actually do 1600 reps haha!

nah jump rope is way different, you get like 2-4 inches of air on each hop :D

i take it you're not that experienced with jump rope, so even more reason to get one.. stiff leg jump rope is great for targeting vmo/hamstrings/glutes in that completely locked out position, it will give you more pop at triple extension.. thing is, its way less intense than stiff leg hops (getting max height), trust me you'd be fine doing it.

edit: do you have a sports authority around you ? if so just get a nike rope from there.. if not i can url you one, it's a good investment.. like $10

peace man

20914
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 24, 2010, 03:32:38 am »
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: possibly repeat if you are feeling great, otherwise 1 session of MSEM with 2-3 days rest following, then peak vert
week 4: repeat ...



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






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

20915
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 24, 2010, 12:20:35 am »
Quote from: cowed77 on May 24, 2010, 12:16:58 am
nice nice... thanks alot andrew, if i ever get to dunking the only reason would be your help!

you're putting in all the work man it's all you.

Quote
after reading thru jack's articles at his site, it looked like i am severely lacking in the power and rfd section haha... which i suppose is kinda true, if my 2 step walkin VJ and running VJ has less than 4 inches between them.. or maybe severe lack in technique.

either way, more work to be done, lets go lets go!

ya man our 2 months is going to be very much RFD/power based, but still maintaining (and hopefully also improving) strength.

gonna workout then post.. bbiab!

20916
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 23, 2010, 11:38:04 pm »
ok ok i got a nice layout will post later.. modified based on the new parameters.

word!

20917
Pics, Videos, & Links / NBA Sprite Dunk Contest
« on: May 23, 2010, 11:35:33 pm »
i dno man they always look low to me.. ~5'9" guys looking so gigantic next to them.

good example:

<a href="http://www.youtube.com/watch?v=0fY50o6ZZXA" target="_blank">http://www.youtube.com/watch?v=0fY50o6ZZXA</a>

rim is also bent down like crazy on a bunch of dunks.. i dno i think it's around 9'10 or so.

most people probably won't care, just curious what everyone thinks here.

20918
Pics, Videos, & Links / Re: sl hang cleans
« on: May 23, 2010, 11:07:02 pm »
Quote from: mattyg35 on May 23, 2010, 10:27:42 pm
Please stop.
Now.

lol :D

<-- not an sl oly fan.

20919
Mixed Martial Arts / Uscola attacked by *PITBULLS*
« on: May 23, 2010, 10:17:07 pm »
http://www.sherdog.net/forums/f2/kyacey-uscola-attacked-pit-bulls-1216928/

20920
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 23, 2010, 09:29:29 pm »
Quote from: Rip on May 23, 2010, 09:00:08 pm
You looked pretty damn high, 34-35 range..

thanks man.. i'd say 33-34, who knows what it would have looked like with cam on tripod, i'd imagine it would look less distorted, but the throw down indicates good height for sure.

another image, slightly lower imo than the dunk i posted abuv, but i zoomed in etc:


20921
Performance Training Blog / Re: Maximum Strength Effort Method
« on: May 23, 2010, 08:21:22 pm »
Quote from: steven-miller on May 23, 2010, 08:15:37 am
Variant 2 from Verkoshansky is pretty interesting since it involves regular PR testing and allows to monitor strength increases pretty well for an intermediate lifter. However what puzzles me is that you are supposed to do 2-3 reps at 100%1rm, albeit with ~15s-60s rest in between. I would still think that this would kill me and I suppose that I would fail the second rep. Do I misinterpret the recommendations? Is 100% meant as 100% of a 2rm or 3rm?



Yea, those are Verkhoshansky's EXACT recommendations, of which I have come to my own conclusion. I feel the 100% 1RM lifts in variant 2 are "100% non-psyche up", which would be less than a psyched up pure maximum attempt. Also, I feel that people who utilize this technique adapt in a way in which 100% non-psyche up singles can be attempted with short rest: the body learns another single is coming, the tonic effect of the first single carries over to the second etc. With Variant 2, I would imagine only 2 reps or so could really be performed at 100%. During the second set, that tonic effect (stim) usually carries over quite well and you do feel a bit stronger, which can explain the 105% 1RM guidelines etc..

I definitely would use Variant 1 most often, or variations of variant 1.

Some of my own variations of variant 1 include a much higher volume and slightly lower intensity of singles than is prescribed. Rip is about to start utilizing that during his maintenance phase in June.

I hope that helps, I'd have to ask the man himself for his exact reasoning on his great forum. I have been meaning to post on his forum about my experience with MSEM like I did with my post about shock way back. MSEM hardly receives any attention, even by himself in his online documents, which is funny because I think it is the most powerful method I have utilized. His shock method is extremely effective but VERY intense, so it's not something you can easily recommend over the internet, MSEM however, easily prescribed. It seems everyone who starts utilizing MSEM protocols gets great results from it very quickly, I'm glad more people are experimenting with it, one thing I've noticed is that everyone who has experimented with it has kept it in their programming to some extent, so it definitely is showing results.

peace man

20922
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 23, 2010, 07:26:01 pm »
Quote from: ESav15 on May 23, 2010, 04:27:40 am
my man is getting up out there.
sweet made dunk some pages ago drew! and that wrist over the rim jump is just great!
keep it up man!

thanks ESAV!!!!! i did some good jumps for u today :F






5/23/2010

last night, horrible night of sleep, something gave me acid reflux, i think it was those mini bananas.. anyway i kept waking up every 30 minutes feeling like i was going to puke.. horrible..

anyway, woke up feeling very light, 157.. post workout today i was 154 haha!


basketball stuff:
- went to one court, but it was crowded, so went to another, court was so slippery.. i hate going to that court..
- anyway, i was flying... i had to slow down my runup/plant a little different, so i think i could have gotten up a few inches higher for sure, no joke..
- all misses but they were hard misses


here's a still frame, camera angle is low because i used my mini tripod, when there's a bunch of people at the court i'd rather not use my huge tripod, as that makes it look like im about todo some insane shit which im not hah..... so ya there's some camera angle but honestly i was getting up great:




<a href="http://www.youtube.com/watch?v=Xp_n7rtI0Bo" target="_blank">http://www.youtube.com/watch?v=Xp_n7rtI0Bo</a>






workout tonight will be jump rope + pullups + pushups

peace

20923
Introduce Yourself / Re: Salut!
« on: May 23, 2010, 06:35:57 pm »
Quote from: Miles on May 23, 2010, 03:23:51 pm
Hi! I'm Miles and thanks for having me. I'm here to back my work ethic up with some solid understanding as I'm coming close to a year of vertical jump training.

"Sometimes you have to play a long time to be able to play like yourself."

"work ethic" is an important phrase.. regardless of how smart we train, the dedication, consistency, and willingness to push past our limits is key.

welcome !

20924
Performance Training Blog / Re: OLD: Instant RFD Part 1: Effective Stimulation For Days
« on: May 23, 2010, 03:17:15 pm »
Quote from: zginphil on May 23, 2010, 02:37:13 pm
Quote from: Miles on May 23, 2010, 02:25:49 pm
Where can I find RJ's Reactivity Series? I'm still figuring out this great place.

its in his sig on tvs

yup, http://www.singularitysportstraining.com/Articles.htm

20925
Mixed Martial Arts / Re: Mariusz Pudzianowski's second fight
« on: May 23, 2010, 03:43:49 am »
Quote from: nba8340 on May 22, 2010, 09:14:20 pm
damn pudza was all starry eyed b4 the fight even started, looked dehydrated or something.  he took over the first minute but after was burnt out


i guess all that type 2 muscle, no big mitochondria etc that you would associate with someone more conditioned?

pudza still competed, and it looked like he had no fighting skills at all, so what could be if he actually got better at the ground game, punching, etc

well alistair overeem is enormous, and he's in great condition... he's relaxed when he fights, extremely conditioned, etc.. lots of big guys at heavyweight in mma.. i think pudz's lack of conditioning has more to do with his lack of conditioning.. he could of course lose some of that mass, but he just seems to be in poor cardiovascular shape, producing insane amonts of lactic acid, etc.. he's just not relaxed either, thats a key.. if he was relaxed with the same conditioning, he'd look way more in shape.. he's too tight.

ya he did compete for a little bit.. but he showed serious lack of "everything" hehe.

peace

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