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Messages - adarqui

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21901
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:19:07 am »
Posted: Sun Mar 22, 2009 10:44 pm



3/22/2009
- MORNING dunking : 6 out of like 50, landed 2 good ones

- EVENING
- 205 + 80 chain x 3
- iso extension GHR: very tough
--- worked up to 80 lb. x 10 seconds x 3 reps
--- did BW x 10 seconds x 5 reps (very easy after the 80 lb.)
--- did 40 lb. x 10 seconds x 5 reps (should do this more than doing the heavier one's... on ghr its scary)
--- BW x 40 seconds x 2 reps
- revere hyper partials at top: BW @ 4 x 25 (kill glutes/low back)


iso extension on GHR is insane.. cant do nearly as much as i could on back extension version..

it seems that it might bug my ankle a little too in that area from long ago.. when im in dorsiflexion it pluts alot of stress on there.

anwyay, felt so strong on 205 + 80 chains x 3 ... 235-245 + 80 chain x 3 will fall tuesday.

peace

21902
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:18:27 am »
Posted: Sun Mar 22, 2009 11:15 am



http://www.youtube.com/watch?v=NOR382nDn2U

click HD



excuses:
- slept at 12-12:30 am, woke up at 3am, 4am, 5am, 6am.. finally decided to just go do dunks then.
- everything i dunked freakin' flew out until the 25th minute... i was getting up good but crap was just flying out of the rim.


anyway, i landed like 6 out of 40-50.. heh.. the first one is pretty good there (near 11' touch).. no camera angle trickery either koz now i have my tripod and i had the camera elevated to like 6 feet high.. so good perspective.


anything other than 11'6" touch for dunking is unacceptable.. it's just crappy dunking until you get 11'6"..


peace

21903
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:17:34 am »
Posted: Fri Mar 20, 2009 2:42 pm



PR SQUAT!

after 225 + 80 chain yesterday, i feel tired as hell today.. eyes sensative to sunlight etc.

so when i get to the gym im like F it.. lets get it



280 x 1 @ 165 lb!!!!!!!

thats 1.69 x BW!

previous pr was 285 @ 170, which is 1.67 x BW..


got it on vid with my macbook, felt ugly, wasnt as ugly as i thought.. broke parallel very slightly..

peace







Posted: Fri Mar 20, 2009 8:24 pm



3-20-2009

video of squat PR:

http://www.youtube.com/watch?v=nPYTKdDnQjE




3/20/2009
- RELATIVE STRENGTH SQUAT PR!!!!!
- 280 @ 165


peace!

21904
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:16:09 am »
Posted: Thu Mar 19, 2009 9:23 pm



some dunks from today

http://www.youtube.com/watch?v=x9V5KCrt92w

click HD

two are good height.. one sucked



hamstrings so sore, back a little achy, knees a little achy.. stretching seems to make me achy but it did prevent my hamstring tendon from hurting during today's jumping..

3/19/2009
- MORNING:
- ~20 max running jumps
- ~15 dunk attempts
- EVENING:
- squat : 225 + 80 lb. chain x 3
- reverse hyper : 135 @ 2x30, 185 @ 1x30





i want to feel fresh for sunday.. i want to land some big dunks on sunday.

peace

21905
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:14:22 am »
Posted: Wed Mar 18, 2009 12:58 am



uh....

just did 3 hours of stretching.. no lie


hit my hamstrings/medial thigh soooooooo hard..

also hit every other muscle in my body..

i would do some toe hops in between, man i had so much pop.. felt so loose..

tomorrow i bet i feel kinda crappy though koz, first time going that insane on stretching will probably piss off a few things..

i can honestly say thats the most intense ive ever stretched.. i would just keep gradually getting more and more ROM until i was at like extreme ROM.. by the end i could just get into those positions without "gradually trying to get more rom"...

whtever, im so tired of saying "i pulled something stretching".. im going to get very flexible..

peace

21906
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:13:39 am »
Posted: Tue Mar 17, 2009 11:01 pm



3/17/2009:
- FELT BAD, MOSTLY IN MY BRAIN
- 1 step lead in RVJ: 128"
- broad jump: 95"
- squat: 205 + 80chain x 3, 225 + 80chain x 1
- 30 lb. 2" bar - barbell hops: 4x10

my barbell hops were SOOOOOOOOOOOOOOOO good after the chain squats... the chain squats really hit my quads hard.

i will stick to 205 x 3 @ 80 lb. chain



164.2 lb. today

old left hamstring insertion injury bugging me all day.. then at night, out of nowhere it feels better yet my right one is now stabbing,.. in the exact same spot..

bleh

i always say "im never stretching again", but im always overstretching things and hurt something else.. im going to just stretch to hell now im tired of (expletive) getting strained from stretching...

i know exactly what causes this hamstring insertion strain.. didnt expect the right one to give out though.

peace

21907
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:12:59 am »
Posted: Tue Mar 17, 2009 2:34 pm



since my back is a little achy, and what causes it to get achy is going deep squat heavy, im gonna play around with chain squats for 1-2 weeks..

so say ill be doing 225 on the bar, with 40 lb. chain.. 225 on bottom, 265 at top roughly..

will hit my quads harder too..

should be interesting.. i think im just gonna go 225-235 with 40 lb. chain added for the next week or two and keep up w/ the frequency.. give my low back a break at the bottom of the squat.

good idea i think...

peace

21908
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:12:20 am »
Posted: Mon Mar 16, 2009 10:41 pm



back was bugging today.. tweaked my left achilles catching my grandpa when he stumbled, i planted hard on my left forefoot. was stinging all day.. then at night it felt much better.. so very odd



3/16/2009
- squat : 225 x 3
- reverse hyper: 90 lb. x 25,20,15,15,15




REVAMPING MY SYSTEM.

ok so ive gotten as far as im going to get doing the same squat weight every day... i feel that if you do that you can adapt to it.. but it does get in your head as you get heavier, and this messes with you..

so instead ill do like

sunday ; go for pr x 3 (say 265 x 3)
monday ; light x 3 (say 225 x 3)
tuesday ; light x 3 (say 225 x 3)
thursday ; try and tie pr (265 x 3)
friday ; light x 3 (say 225 x 3)
sunday ; go for pr or tie pr etc...

thats much better than doing 265 x 3 every time i squat.. hehe.. but i still need to go heavy every day, just not MAX heavy at this stage..

so im diverting my plan slightly but this is smarter.

peace

21909
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:11:25 am »
Posted: Mon Mar 16, 2009 1:13 am



3/15/2009
- full run up RVJ : 132.5 PR!!!!!!!
- squat: 245 x 3
- 20 lb. bar stiff leg ankle hops : 1x5, 1x10
- single leg glute bridges, alternating every ten, 2 x (5x10e)
- reverse hyper: BW @ 2x50
- shoulder work
- toe crunchers : 5x10


will post vid later.. working on another vid for my pro baseball guys.. training mixtape.

pc







132.5" touch pic.. in the vid you cant even see the stick move.. but i felt it on my finger tip so i know i got it.


21910
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:10:09 am »
Posted: Sun Mar 15, 2009 6:19 pm



132.5"

actually felt it...

so PR, but only by 0.5"

:/

vid later..

jumping was insane on warmups, then i fucked up.

21911
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:09:07 am »
Posted: Sat Mar 14, 2009 12:13 am



pr's from today

http://www.youtube.com/watch?v=qgdfklVEUHk

quote at beginning is from bernard hopkins, understand him..

and oh ya im flicking off charliea..


peace

21912
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:07:34 am »
Posted: Fri Mar 13, 2009 2:15 pm



2 PR's !!!!!!!!!!!!!!!!!!!!!!!

so much power today.. i should have actually done some RVJ's but ididnt have it planned so...

man if im this powerful on sunday, im hitting 134" !!!!!


3/13/2009:
- 1 step lead in RVJ: 129.5" touch !!!!! PR!!!!
- S1: 18" DJ : 2 x 5 : 125" PR!!!!! in first set, 125.5" PR!!!!!!!!!! second set
- S1: 20 lb. 2" thickbar stiff leg hops: 1 x 3
- deep squat: 235 x 3 : hard today
- double leg 18" glute bridges: 4x50
- shoulder work: check


peace

21913
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:07:00 am »
Posted: Thu Mar 12, 2009 9:33 pm



balls/groin bugging me.. could have hit 275 x 1...

BW = 165

3/12/2009:
- deep squat: 245 x 3, 265 x 1
- double leg stiff leg glute bridge: 5x20, 1x40
- shoulder work

peace

21914
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:05:47 am »
Posted: Tue Mar 10, 2009 11:17 pm


3/10/2009
- light full run ups - 128"
- 12" dj: 1x3 : 122.5"
- 18" dj: 3x10 : 124", 124", 124" (last jump) (these tie PR from 18" !!!!!!!!)
- squat: 235 x 3
- double leg glute bridge: 70,50,50,50,70, 70, 70, 70, 70
- shoulder prehab

those 18" dj's were very good.. things looking good for sunday.



left achilles/ankle felt fine up to 2 hours after.. then it freaked out.. feels so weird.. cant explain it! scary.


now things looking a little weird for sunday.


peace

21915
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:05:14 am »
Posted: Mon Mar 09, 2009 11:05 pm



achy/sore a bit..

damn those single leg glute bridges really killed my hammy this time.. i mean i can feel that exact part straining, but i just fight through.. seems to not be adapting properly so i might just stick with double leg glute bridges for a while.

3/9/2009
- right shoulder achy and right medial hamstring strained.. hamstring from damn SL glute bridges.. i should
just stick to double leg.
- nice warmup
- squat: 235 x 3 (went up faster than yesterday)
- S1: dl glute brudge : 4 x 50
- S1: bouncy jog : 2x30 yard
- bw reverse hyper: 4x30
- shoulder prehab








here's a summary of what i've done since getting the flu:




high frequency variables:

squat:
======
2/25/2009: 245 x 1
2/26/2009: 225 x 4
2/27/2009: 225 x 5
3/1/2009: 185 x 10 (dont do this)
3/2/2009: 185 x 10 (dont do this)
3/3/2009: 245 x 3
3/5/2009: 255 x 2
3/6/2009: 225 x 3
3/8/2009: 235 x 3
3/9/2009: 235 x 3

verts:
======
2/25/2009: 2 step lead in RVJ 126.5
2/26/2009: 2 step lead in RVJ 127"
2/27/2009: 2 step lead in RVJ 129" (PR)
3/1/2009: 2 step lead in RVJ 130" (PR) full runup: 131" (no bounce)
3/3/2009: 12" DJ (121"), 18" DJ (122.5"), 24" DJ (123"), 1 step lead: 126"
3/5/2009: 1 step lead in RVJ 128" (PR) full run up RVJ: 131"
3/8/2009: full run up RVJ 11'!!!!!!!!!!!!!!!! (PR)!!!!!!!!!!!!!!!!!!!!!!!!!!


broad jump:
===========
2/26/2009: 97
2/27/2009: 97
3/2/2009: 99 (PR)
3/5/2009: 95

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