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Messages - adarqui

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21121
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 04, 2010, 04:58:36 am »
Quote from: ESav15 on May 03, 2010, 03:12:26 pm
sorry to read that man.

ya it sucks.. bleh

:/









5/3/2010



drank soda today when i went out to eat philly cheese steaks with my mom.. for dinner.. i have the weirdest response to soda man, i get super tired instantly, my eye sight gets a little worse, than an hour or so later i pass out and fall asleep.. happens every week when we goto this place.. i drink like maybe .5 L of birch beer rootbeer.. so it took me a while to wakeup during my workout tonight.

left big toe bugging..

back feeling good!

158 lb in morning, 161 lb before workout, 155 after workout




1.5 mile walk to basketball court

bball dribbling + shooting + layups + jumps:
- mostly bball dribbling, shooting, and layups/floaters, but i threw a bunch of jumps in at times
- most jumps were 10'4-10'5, after run-in with cop, i hit 10'6 and possibly 10'7 hah
- LEVEL-7 mang! ^^^

so during my bball stuff, cop drives by, so im watching him then around .5 miles down the road he u-turns and im like...... ahhhhhhhhhhh shit........... so he comes back, flashes lights/spotlight on me, calls me over, asks for my info, looks it up, asks me what im doing out at 2am, i say im just working out, and then he smiles and is like: "ok well i got no problem with it if no one else does, so have a nice night" boom.. so that was cool.. after that little incident, the mini level-7 kicked in and i jumped higher, had alot more power, that shit woke me up hardcore.. koz i thought i was gonna get kicked out so i was secretly pissed.

if the cop was a girl like the one above, i would have gotten them digits but it was a dude so that sucked, woulda been awesome if it was a hot chick cop, playboy playmate cop centerfold.



1.5 mile walk home:
- security guard at some complex was creeping on me, stared him down, wtf was he in the middle of the road looking at me for, leaving his booth, odd shit.. dude has a red car.. we stared down for like 2 mins then he walked off.. guy seems odd, 50 year old or so white guy with glasses.

for the police report ^




at home:

neutral grip pullups: 13

dips on bars: 15 + about 30 minis right after

mini chinups: 20 or so

dips on bars: 30 mini



done.

21122
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: May 03, 2010, 10:52:21 pm »
Quote from: LBSS on May 03, 2010, 09:28:20 pm
Well, shit. I just got home from work. It's 9:25 and the gym closes at 10. It sucks because I have energy and WANT to work out but can't really do it right now without completely fucking my sleep up. On the plus side, my life is gonna get easier when I get back from my trip and my boss gave me permission today to take it a little easy this week because I worked both days over the weekend and have put in a bunch of 12+ hour days. So gym every day for the rest of the week (until I leave on Friday)...yes.

sux about gym tonight but cool about rest of the week..

god you are going to see some hardcore people in AFG, rugged cia/special forces peeps.

21123
Pics, Videos, & Links / Re: Are you fucking kidding?
« on: May 03, 2010, 08:52:52 pm »
Quote from: zginphil on May 03, 2010, 06:13:24 pm
Quote from: Natho on May 03, 2010, 06:39:57 am
so he gained ~4 inches with that simple template kellyb gave you? thats good man

adarq, make me a template that gives me 4 inches in 4 weeks   ;D

u just PR'd a 33" RVJ, keep working.

heheheheheeeeeeeeeeeeeeeeehheh.

21124
Pics, Videos, & Links / Re: Nice video of people pooping oldschool style
« on: May 03, 2010, 06:05:52 pm »
Quote from: ESav15 on May 03, 2010, 05:59:17 pm
damn I really hoped I misunderstood the thread title.
damn, what am I doing here?!? LOL

haha!

21125
Pics, Videos, & Links / Nice video of people pooping oldschool style
« on: May 03, 2010, 05:33:38 pm »
<a href="http://www.youtube.com/watch?v=JFn_oYgfDsc" target="_blank">http://www.youtube.com/watch?v=JFn_oYgfDsc</a>

doing this every day builds glute/ham/quad strength.

i wouldn't swim in that river though :F

21126
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 03:07:22 pm »
MY BIG FUCKING TOE IS SPRAINED.

man crap like that pisses me off.

21127
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 03:06:01 pm »
Quote from: Joe on May 03, 2010, 02:57:21 pm
Quote from: adarqui on May 03, 2010, 02:37:41 pm
Quote from: Rip on May 03, 2010, 06:33:17 am
RJ's book just got leaked by kb  :-\

leaked?

You can download it for free if you're crafty.

damn that sux for RJ..

21128
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 03, 2010, 02:47:04 pm »
Quote from: vag on May 03, 2010, 08:04:22 am
Quote from: adarqui on May 03, 2010, 06:31:58 am

well, i do it by workout in that article, so your ratio would be more like:

strength:explosive:msem

strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week

the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.

explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..

msem block would just be purely singles/msem..

it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..

so, going back to your previous block, it should have been like:

hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase

u see how it shifts pretty nice?

hope that helps...


Awesome, thanks a lot man!!!

Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!

Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

So it would go like :

strength block: 2:1:0 <---- 2 repetitions ,   6 weeks
explosive block: 1:2:0 <--- 1 repetition ,     3 weeks
msem block: 0:0:2-3 <----- 1 repetitions ,    2 weeks

Strength workout  = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves

Finalised? :D



ya... there you go :)

see that looks good, from that we know you won't be neglecting strength/explosive.


im confused by this though, once again :)

Quote
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!

21129
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 02:37:41 pm »
Quote from: Rip on May 03, 2010, 06:33:17 am
RJ's book just got leaked by kb  :-\

leaked?

21130
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 03, 2010, 06:31:58 am »
Quote from: vag on May 03, 2010, 04:51:12 am

My plan-change thoughts were also inspired by "the ratio technique" blog entry.
I studied it again though , so i see i must not eliminate high volume yet , the transition must be different.
Im not sure i have it right in my mind though.

Thats how i have them in my mind :
hypertrophy = high volume-heavy load , 4x6 that i was doing falls here too , could be even higher like sets of  8.
power = lighter weight , explosive lifting , such as jump squats , REA squats , cleans etc
stim = MSEM.

So if that categorising is correct , my last block was like (6:0:0) hypertrophy-power-stim
And i took it straight to stim now , close to (0:0:6)
Uhmmmm... Looks like that plan that i was thinking of doing would be a disaster. No strength , no power , just stim. A little nice peak in the beginning and then bye-bye , i would set myself on a yo-yo route again  :-\

Seems like I must do something like 3:2:1 ( 3 weeks 4x6 , 2 weeks REA squats , 1 week of MSEM )

Better? :D

ya thats why i was confused, i mentioned volume day i remember.. or was that in another person's journal..

well, i do it by workout in that article, so your ratio would be more like:

strength:explosive:msem

strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week

the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.

explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..

msem block would just be purely singles/msem..

it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..




so, going back to your previous block, it should have been like:

hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase

u see how it shifts pretty nice?

hope that helps...


Quote
DUH!!! I just pressed "Post" and i got notified you replied while i was typing this!
And you said the 3x8 BSS covers volume? So that block would be indeed a good transition?
Duh , now my mind is blown , TILT! :D


haha!

well ya the BSS 3x8 is some pretty hard volume if you're going really close to those 8RM's.. that'd hammer glutes pretty hard.

21131
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 06:10:45 am »
Quote from: nba8340 on May 03, 2010, 05:45:16 am
maybe just training ppl on the side also, like if you got some weights at your place or something like that?

can't do that though, that's a bit odd.. i'd really have to trust those people that i'm training, at my house.. plus i need all kinds of insurance for that etc if i wanted to do it legit.. but ya it wouldn't work.

i wouldn't want to do that anyway though, training wouldn't be optimal for most people's needs, even though my backyard is pretty diesel.

gn

21132
Injury, Prehab, & Rehab talk for the brittlebros / Re: KNEE THREAD
« on: May 03, 2010, 05:31:55 am »
Quote from: ESav15 on May 03, 2010, 05:24:27 am
LOL!

ya man i was cracking up.. this cracks me up bad:

[03:26am] bjpenn: NO THEY DONT
[03:26am] bjpenn: they say
[03:27am] bjpenn: patellar tendonitis - runner's knee
[03:27am] bjpenn: and patellar tendonitis - jumper's knee

21133
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 05:27:17 am »
Quote from: nba8340 on May 03, 2010, 05:21:50 am
damn man so what are you gonna do for cash now?

book, online training, start working at a new place?

dno im thinking some deadend part-time job for a bit, my 'life parameters' are still a bit whacky so it's not like i can just go work at a performance facility..

i'd like to work somewhere in the hours of 6pm to 12am, so i can just go train right after work.. maybe a gas station or some open-late supermarket kind of place.

:)

peace

21134
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2010, 05:20:12 am »
Quote from: Rip on May 02, 2010, 09:24:46 am
Adarqui has no current form of income.  :P

truth, well except my savings which is so close to 0.. i cant believe it's lasted this long.. i learned to eat like a bum (mostly milk/bananas), thats the trick to saving alot of money.




5/2/2010

162 pre-workout, 155 after.. humidity was "85%" haha.. drenched..

both big toes, in the middle, feel a bit sprained, WTF.



basketball dribbling + layups + jumpers + jumps:
- just dribbling, throwing in layups/jumpers whenever
- did this for about 1.5 hours, then started throwing in some max effort RVJ's every ~3 minutes or so........ I hit 30 inch RVJ haha


so, the 30 inch rvj is either do to the loss of 7 lb water, being stronger, or both, because honestly I felt dehydrated/weak by then, but I still got up good somehow.. the jumps actually felt good though, like I could actually use my legs again to push through the ground, instead of just running up and <sadtrombone>


so that was about 2 hours........ then i got home:

neutral grip pullups:
- glutes squeezed, 15

dips on bars:
- glutes squeezed, 12

im squeezing glutes to protect my back from overarching, which bugs my back injury, also uses my core more so its better.



got inside, watched some ***, took a shower, drank some milk, then:

glute bridges:
- 10 minutes or so straight, slight breaks in between while doing those
- i tried using the computer as I was glute bridging.. was tough.







peace

21135
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 03, 2010, 04:31:37 am »
Quote from: vag on May 02, 2010, 05:42:42 pm
Quote from: adarqui on May 02, 2010, 04:39:19 pm
Quote from: vag on May 02, 2010, 03:59:11 pm
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?



im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.

looks fine, just get in a volume squat day every 4th-5th session or so.

why did you change your plan?

The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6  with MSEM 4x3 or 3x4

Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).





ya that's my bad.. i wasn't focusing, i misread it. Yup, definitely strength -> power (strength maintenance)

that should be good man, the BSS will give u that needed volume for the glutes.

peace

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