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Messages - adarqui

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21661
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 16, 2010, 02:42:06 am »
ok system is in place now.. I might go back on what I said about weights eventually based on this system I put together. It's got some similarities to alexv's stuff in terms of the exercises im implementing, but it's a bit different. Goal is to keep the frequency high, volume high, and play around with different intensities.

their are a few workout TYPES:
ISOT (isotonic)
ISOM (isometric)
ISOT + ISOM (basically paused movements)
RFI (rapid fire)
PLYO (plyometric or reactive)
ADA (altitude drop)

Each workout has:
- Skill (jumps and/or sprints and/or conditioning)
- double leg lower TYPE
- single leg lower TYPE
- push TYPE
- pull TYPE
- stiff leg TYPE


I'm going to be spending most of my time with ISOT, ISOT+ISOM, RFI, & PLYO workouts.





3/15/2010

unfortunately, CNS was thrashed due to only 5 hours sleep: 11am -> 4pm.

jog to basketball court:
- felt great, bouncy

LR DLRVJ's:
- about 10'4, tried waking up, couldn't

jog home from basketball court:
- good pace, even more bouncy


ISOT + ISOM rotation:

pause neutral grip pullup:
- neutral grip pullup + 5 second hold at top between each rep:
- 10, 9, 6, 6


dips:
- no point in doing pause dips yet
- 10, 10, 10, 10
- felt good today on them


paused single leg squat variation:
- 5 second pause at bottom
- about 10 each leg, 4 sets
- all glute


paused calf raise:
- 5 second pause at top
- 10, 10, 10, 10


21662
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 15, 2010, 09:26:11 pm »
Quote from: LBSS on March 15, 2010, 09:15:25 pm
Only one decent thing to report about the workout today: bench press!

Warm up
jog x7mins
usual
pogos 3x5-8
stiff leg ankle hops x10

Work
SLRVJ xa bunch -- not so hot, or at least a couple of the jumps off my right foot were okay but left all sucked and most of right sucked
bench 3x175, 3s185, 7x195  :o
chinups x10, 6 -- elbow and upper left arm fail

Cool down
stretch

Core
crunches x100
back extensions x60

According to the timinvermont one-rep max calculator, that's a one-rep max of 235 for the bench, or 20 pounds heavier than I've ever actually lifted. And my elbow was not having a happy day. Part of me thinks I should cut back on weight (i.e. intensity) for all exercises and focus on higher reps, get back to basics with technique and make sure my tendons and ligaments are up to speed with my musklez.

nice on the benching.

21663
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 15, 2010, 08:49:30 pm »
Quote from: djoe on March 15, 2010, 08:41:45 pm
yea cool good luck with that

thanks, i'll be posting a new kind of workout tonight.. organized everything better.


21664
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 15, 2010, 08:23:29 pm »
Quote from: djoe on March 15, 2010, 08:17:44 pm
cool so its more of a gpp block now?

ya..

definitely not ready for any SPP stuff, ie, 4x5 DJ's from 30 etc. hehe

building up all of my qualities now.

21665
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 15, 2010, 07:44:15 pm »
Quote from: djoe on March 15, 2010, 07:33:32 pm
why do you fo the mid-distance thingy? i mean what kind of a stimulus do you view it as?

well I want to get back in great shape, so I have to get my vo2max up. Distance running = vo2max training, as well as it targets my calfs hard, because I'm finally running on my midfoot.

I've always beee a heel->toe runner so, finally getting somewhat adjusted to midfoot jogging really hammers my calfs hard. Until recently, i'd experience extreme soreness if I ran a mile on midfoot, we're talking 6-7 day soreness. Now it only lasts a day or so.

peace


21666
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 15, 2010, 10:58:49 am »
Quote from: cowed77 on March 15, 2010, 10:39:56 am
Quote from: adarqui on March 11, 2010, 08:22:22 pm


something like a:

Day 1:
- bounds or double leg plyo stuff
- squat
- unilateral #1
- push/pull #1
- assistance #1



Day 2:
- bounds or double leg plyo stuff
- REA squat
- squat lower vol than day 1
- unilateral #2
- push/pull #2
- assistance #2




say adarq,
would something like this be alright?

Day 1
- those repeated broad jump thingys
- squats (shooting for higher weightages)
- walking lunges
- OHP
- rebounding quick lunges

Day 2
- single leg rebounding box jumps
- squats (shooting for higher vol)
- stepups
- bench
- lateral ankle hops


for both days, i'd initially wanted to add in some sets of pullups for maintenance, but lookin at how things go, ie todays workout, i dun think that will be all that possible lol.
im not too sure what to do for my assistance and my plyos haha... any help?
is there also anything i might need to change re my sets and stuff?


sup man, based on the example given, i'd go like:


Day 1
- warmup
- some kind of "plyo": double or single leg bounds

- squats (shooting for higher weightages)
- walking lunges
- bench
- OHP

- rebounding quick lunges
- finish with core stabilization + arm/shoulder assistance


Day 2
- warmup
- some kind of plyo: double or single leg bounds

- squats (shooting for higher vol)
- stepups
- pullups
- rows

- lateral ankle hops
- finish with core circuit + arm/shoulder assistance



so, after the warmup/plyo, the rest of the routine should be about 45-50 minutes NOT including core circuit+assistance. That last ten minutes should be core + the arm/shoulder stuff you like doing, going all out, high pace.

doing it like this, you can go nuts on day 1 on push, and go nuts on day 2 on pull.

21667
Basketball / BASKETBALL INDEX
« on: March 15, 2010, 07:31:43 am »
This thread will contain links to important basketball related threads, galleries, and various information.

Freak Dunker Plants:

21668
Track & Field / TRACK & FIELD INDEX
« on: March 15, 2010, 07:29:19 am »
This thread will contain links to important track&field related threads, galleries, and various information.

List of stuff:

21669
800m+ Running and/or Conditioning / DISTANCE RUNNING INDEX
« on: March 15, 2010, 07:26:57 am »
This thread will contain links to important distance-running related threads, galleries, and various information.

List of stuff:

21670
Football / FOOTBALL TRAINING INDEX
« on: March 15, 2010, 07:23:20 am »
This thread will contain links to important football related threads, galleries, and various information.

List of stuff:

21671
Crazy Weird Analysis & Stuff :) / GALLERIES: 40 Yard Dash
« on: March 15, 2010, 06:43:59 am »
The first 3 galleries/vids are of Johnny Knox running a 4.34 40 yard dash at 6'0 185 lb.

40 Yard Dash Start


1.jpg 2.jpg 3.jpg 4.jpg 5.jpg 6.jpg 7.jpg 8.jpg 9.jpg 10.jpg 11.jpg 12.jpg 13.jpg


Johnny Knox - 4.34 (Regular Speed)





Johnny Knox - 4.34 (Slow Motion)




21672
Tennis / Re: hitting a tennis ball
« on: March 15, 2010, 03:00:45 am »
Quote from: ARowe on March 15, 2010, 02:45:32 am
I read some study a while ago that said the guys on the tour who hit the ball the hardest had the best timing and weren't the strongest. I will try to find it again.

ya well leverages/technique/timing come into play for sure, and make up the majority of how hard you will hit a tennis ball. But, general strength can't be overlooked though, making improvements in strength will either transfer into the shots, allow you to sustain "peak performance" longer, allow you to recover faster, improve injury prevention, or any combination of these factors.

so if you get any of those improvements, it should allow you to improve velocity/ability somewhat.

peace, would like to see the study though, I'm going to drop a tennis peer review thing so I'd stick it in there.

21673
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 14, 2010, 08:14:30 am »
Quote from: vag on March 14, 2010, 08:09:17 am

14 March 2010

Body measurements

Comparison with last measurements in January , when i was also ~1 month away from weight training:

Weight ( in the morning ) :  ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )

Bodyfat estimation : ~17,5% ( -0% )

My natural built is skinny without muscle.
So now , like always when im away from weights  , im shrinking! :(



ya man, I shrink very fast too when I stop lifting.

you didn't lose too much though, so that's good.

21674
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: March 14, 2010, 04:59:07 am »
Quote from: cowed77 on March 14, 2010, 04:42:26 am
week 18
had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

playing with bigs made everything easier hahahaha...

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.


Quote
i think i should be able to hit the gym twice for the coming month or so...
will be planning something based on ur layout adarq.

nice.. we'll pick a few movements and focus on improving those bigtime.

pc man

21675
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 14, 2010, 04:57:54 am »
Quote from: cowed77 on March 14, 2010, 04:45:11 am
workin like everyday!
props dude..

thanks man.. got alot of work to do ! heh





3/13/2010

man my left ribs that i broke when i was young, they strained a bit (intercostals or something) doing dips last time.. so i was cramping alot today.

wore my new nike zoom waffles today.. liked em.

edit: glutes were so sore too from those damn SL squat variants.


light 1/4th mile "sprints" SUPERSETTED with backpedal sprints of ~20 yards:
- 1:19
- 1:33
- 1:27
- WEAK
- even tho they were light, felt it in lungs


backpedal sprint to open up sprint ~30-50 yards:
- 7x
- last one sprinted like 80 yards or so


rebounding "box jumps" on an 18" bench:
- felt weak on these
- 3 x 10


~2 mile jog on midfoot/ball of foot:
- cramping




gotta improve all that stuff.. backpedal sprint to open up sprint is so damn fun.. all out sprints felt good.

pc









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