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Messages - adarqui

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21916
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

21917
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

21918
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.


21919
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.

21920
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

21921
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

21922
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

21923
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

21924
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

21925
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:02:50 am »
Posted: Mon Mar 09, 2009 1:18 am




thnx everyone for the support!

http://www.theverticalsummit.com/viewtopic.php?p=52324#52324



got 11'

thats the thread..


3/8/2009:
- full run up RVJ: 11' touch! (PR!)
- squat: 235 x 3
- sl glute bridges : 4 x 25
- reverse hyper : 4 x 25

peace











Posted: Mon Mar 09, 2009 1:14 am    Post subject: adarqui joins the 11' touch club (~35.5-36" rvj) 



click HD (watch in hd!)

http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM

Very Happy

yo! finally got it! put together a little vid for everyone..

reach = 96.5", touch = 132" or 132.5", cant tell if i hit the 132.5".. can see it move though.

i gave a shout out to TVS forum and DB forum.. i wouldn't have gotten here without everyone's energy/advice/positivity/negativity/creativity/successes/failures etc.. lol



ill upload the icon footage later.. it took me like 4 hours just to upload this, so maybe ill upload icon footage tomorrow or whatever.

next stop, 138" (11'6") = 41.5" RVJ!!!!

peace.






21926
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:00:08 am »
Posted: Sun Mar 08, 2009 10:59 am



tonight im supposed to hit 132+".. planned my week around it etc

and im feeling sick again..................

bleh

both times ive started feeling sick, i had visited my mom the night before... she has a cat, maybe it's lowering my immune system because i might be alergic.. but people at work have been getting sick multiple times.

not good..

im still going to try and get it, but by 6 tonight i might be trashed..

peace

21927
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:59:25 am »
Posted: Fri Mar 06, 2009 10:20 pm 



IT'S CONFIRMED:

squatting pretty much every day, heavy, is basically a drug in itself..

i feel so (expletive)in amped up until i squat.. it's like my body is in a sort of withdrawl until i squat.

weird.



3/6/2009
- HUGE WARMUP
- broad jumps: SKIPPED
- squat: 225 x 3 (held breathe for entire set, why do i keep doing this? so weird)
- S1: double leg glute bridge: 3x40
- S1: power skip x 30 yards: 3x
- S2: bodyweight reverse hyper: 3x30
- S2: some light alternate leg bound, real light, working on popping off the ground: 3x30 yard


right ankle hurting still.. damn 40 yard sprints.. (expletive) WILL I PLZ NEVER SPRINT AGAIN.. ill sprint again tho and hurt something again.. i shouldnt be sprinting ever.

peace

21928
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:58:50 am »
Posted: Fri Mar 06, 2009 3:18 am



forget working up to a max, im using squat as stim.. im not supposed to be going max



anyway, forgot to mention this

woke up achy/sore/shitty etc.. but wanted to jump good so i thought about it intensely for a bit.. so in the afternoon i started getting shaky/jumpy/jittery etc.. like if i had taken tons of caffeine (such as when i do this before my sunday jump sessions).. but i didnt take any caffeine whatsoever.

so odd

it lasted all day until 8pm and then it got even worse.. but i had so much pop for how crappy i was feeling.

interesting

pc

21929
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:58:03 am »
Posted: Thu Mar 05, 2009 10:45 pm


i jumped insanely good for how sore/bad i felt..

and my broadjump/squat were way down.. so maybe my jumping is down too.. so sunday i should be flying.

tmw ill work up to a max single and thats it.. done.. rest, caffeien x 10 on sunday, and 132-133" touch.

pc



3/5/2009
- 1 step lead in RVJ: 128" (on third jump) <-- REALLY GOOD
- full run up RVJ: 131" <-- SUX, BUT REALLY GOOD
- squat: 255 x 2 (so bad)
- broad jumps: 95 (so bad)
- mr hurdle leaps: 5 feet, couldnt get six, legs dead (so bad)
- double leg glute bridge with 5 second hold: dont know how many but a ton
- shoulder health

21930
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:57:32 am »
Posted: Tue Mar 03, 2009 11:01 pm



3/3/2009

completely dead: lower/mid back, hamstrings, calfs, knees achy, shoulders tight, and right ankle painful from sprints yesterday

12" depth jump: 121" touch, best of 5 reps
18" depth jump: 122.5" touch, best of 5 reps
24" depth jump: 123" touch, best of 5 reps

1 step lead in RVJ: 126" touch <--- happy with this..

squat: 245 x 3

barbell hops (going forward) : 30 lb. @ 30 reps

single leg RFI : 3 x 20e, 1x30e
double leg RFI : 2x30e

double leg glute bridge: 4 x 50

bodyweight reverse hyper: 4 x 25 <-- feels so good on my lower back



i should not sprint more than 20 yards for a month or so.. only 20's.. damn ankle is dying.

peace

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