Adarq.org

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

Posted: Sun Mar 01, 2009 5:24 pm

130" touch off a two step lead in.. PR

131" off a full run up - WTF gahhhhhhhhhhhhhhhhhhhh

see what not doing plyos does to you.. i should have hit 132" ez today dammit

will post vid later..

peace





vid, click watch in hd l0lz.

http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=channel_page

put my short run up jump pr, 131" run jump, and some RFI at the end.. rfi was actually a little slow but looks fast imo.


3/1/2009
- a lttle sore
- 2 step lead in running jump: 130 " PR
- full runup : 131" bleh, no bounce
- some pogo hops
- back squat: 185 x 10
- 2" 20 lb. bar squat jumps x 10
- rfi : 29 in 10 seconds
- single leg glute bridges : 150 each leg
- shoulder crap

This "thread" is an example journal for my "Making Progress - Keeping a journal" blog entry, which uses a initial post TRAINING HISTORY. I included a few months of the TRAINING HISTORY, but only one month of actual training. This is because I only wanted to show my High Frequency Squat Experiment, which turned me bionic.

*** Keep in mind, this was my initial high frequency squat experiment. I would not perform HFSE as I have done in this log. I would instead utilize back squat singles (MSEM) more instead of mostly performing triples. I would also incorporate heavy unilateral barbell lunges instead of squatting on certain days. Chain squatting would only be above parallel, close stance. I would still keep the 18" dj's. ***

Enjoy the insanity. Anyway, on with the show.



GENERAL INFO ABOUT YOURSELF:
- NAME: Andrew Darqui
- HEIGHT: 6'1 in shoes
- STANDING REACH: 96.5" SINGLE ARM
- COOLNESS: Elite Level
- WEBSITE: http://www.youtube.com/adarqui


TRAINING HISTORY!



GOAL HISTORY:

01/28/2009: running VJ: Long term goal touch of 137". ATOW 130" touch. []
01/28/2009: running VJ: Short term goal touch of 132". ATOW 130" touch. [03/08/2009]
03/08/2009: running VJ: Short term goal touch of 134". ATOW 132" touch. []

01/28/2009: weight: Short term goal of 160 lb. ATOW 172 lb. []

01/28/2009: back squat: Short term goal of 315 lb x 1. ATOW 285 x 1 & 172 lb. []

02/27/2009: touch from two step lead in: short term goal of 132". ATOW 129". []



PROGRESS HISTORY:

01/26/2009: back squat PR : 285 x 1
01/28/2009: bball court running VJ : touch of around 131" (video of jumps: http://www.youtube.com/watch?v=O1A8tdfgxkk)
01/28/2009: weight : 171.6 lb.
02/04/2009: bball court running VJ : sick jump, definitely 132", at 170.6 lb. (jump at the end: http://www.youtube.com/watch?v=vKZem0yfL8Y)
02/09/2009: bball court running VJ : very good jump at 169.4 lb. http://i390.photobucket.com/albums/oo345/adarqui/2-8-2009-good-jump-2.jpg
02/11/2009: vertec RVJ PR: 131.5" http://www.youtube.com/watch?v=KsGVRvlivd4
02/27/2009: vertec 2 step lead in RVJ PR: 129" touch : http://www.youtube.com/watch?v=g8UsNy6cNY0
03/01/2009: vertec 2 step lead in RVJ PR: 130" touch : http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=email
03/08/2009: 132 or 132.5" vertec RVJ touch : PR! : http://www.youtube.com/watch?v=933pde0SvTM
03/10/2009: 18" dj's, TIED PR, but tied it 3x! 3x10 hitting 124" each set.
03/13/2009: 1 step lead in RVJ PR : 129.5" + 18" dj PR: 125" then 125.5" : click watch in hd: http://www.youtube.com/watch?v=qgdfklVEUHk
03/15/2009: full run up RVJ PR!!!!!!!! 132.5" (http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg)
03/20/2009: PR relative strength SQUAT : 280 @ 165 : 1.69 x BW : http://www.youtube.com/watch?v=nPYTKdDnQjE
03/24/2009: PR 18" DJ!!!! 126" touch
03/27/2009: PR DEEP SQUAT 285 @ 165 = 1.72 x BW





FAILURE HISTORY:

01/30/2009: possibly broke finger dunking http://www.youtube.com/watch?v=JxdDVpYXgaU&feature=channel_page
02/04/2009: both achilles achy from rim hang depth drops.. totally stupid dont do that ever again.
02/09/2009: very heavy reverse hypers not a good idea.. back achy/tight from last session.. keep it light adarq you idiot.
02/14/2009: got very sick, killed me..
03/01/2009: hit 130" from a 2 step lead in, but only 131" from a full run up.. i havn't hit the 18" dj's for volume, this is what caused that to occur im sure.. need to make sure im getting my plyos in.
03/02/2009: ran too many 40's, killed my ankle.. dont just run 40's when you havnt build up, fail.. stick with 20's.
03/03/2009: right elbow tendonitis, probably from that shoulder power circuit... way too much velocity, fail..
03/10/2009: left achilles cramped/freaked late at night after 18" dj 3x10.. icing has helped.
03/13/2009: back hurting a little
03/13/2009b: stretched back way too much, making it ache more
03/16/2009: back achy - stretched way too much, left hamstring insertion - 3/16/2009 - old injury - bugging from leaning over in a weird position while typing, left ankle bugging from stretching it... god dammit
03/20/2009: too much stretching of my hamstrings makes them sore, and makes my knees achy.... right lower back hurting from dunking.. started hurting right after.. like it was pulled a little bit.
03/22/2009: injury fail - iso extension ghr kills my right calf



PROGRAM HISTORY:

01/20/2009: DARQ-SYSTEM v 1.0 (ill paste later)
02/25/2009: getting sick pissed me off so i stopped my 1 day on 1 day off routine... ill get back on it if i cant handle my HIGH-FREQ one..
02/25/2009: HIGH-FREQ SYSTEM v 1.0 (trying to make it work, might not work)
03/27/2009: HIGH-FREQ SYSTEM v 2.0c (high freq squat AND high freq plyos)

hmm...

just today on my way to work, i was sizing up my progress so far...

its been almost 3 months since i started logging my workouts. took me abt 2 to 3 months i suppose, to get to my strength levels before i started logging.

when i started, i could get a joint or 2 of my fingers over the rim at best. this is running and jumping off 1 leg. couldnt get rim off 2 legs.

right now, off 2 legs, i got abt 3/4 of my palm over the rim, abt 2 inches more before i can get the whole hand over, tho it was just that one time.

off 1 leg, my best is actually lower then my 2 legged PR, but im gettin more consistent jumps near my pr of abt half the palm over.

all those squats probably helped..
i realised i was bitching abt not seeing any gains... but recapping now, i actually gained quite abit for my 2 legged, and for my 1 legged i gained abt 3 inches. that would work out to be an inch a month..

im lol'n, thats excellent progress...

i started blogging and i have a bunch of blog entries im writing, with YOU in mind... check the progressive overload article out.

i'm writing 2-3 more which address some issues you have.. this 'keeping track of progress' one i started two days ago, and it's ironic since you just realized you made alot more progress than you thought you had.. one of the others is about realizing PR's when they don't seem so evident.

anyway, check some of that stuff out, i think it'll help.. the one im about to post, much later tonight, is pretty focused on your exact situation.


anyway, i've asked you a bunch what your 'in-season' stuff looks like right now.. like practices/games etc.. need to know that stuff..

but like i said before, improve your squat, REA squat, and barbell stepup.. keep jumping & practice the single leg bounds every 2nd/3rd workout, just to keep improving that unilateral explosive strength.

that's pretty much all you need to do.. if you gained an inch a month for the next 8 months you'd be flying.. if you gained an inch every 2 months for the next 8 months, you'd be dunking off two legs.

just keep pushing and try not to do any of those crazy high volume plyo sessions you were doing.

peace

4u:

http://www.adarq.org/forum/index.php?board=36.0

Quote from: adarqui on February 07, 2010, 04:02:52 pm

Quote from: Joe on February 07, 2010, 03:56:05 pm

Quote from: adarqui on February 07, 2010, 03:18:13 pm

Quote from: Joe on February 07, 2010, 02:24:43 pm

Silly Einstein and defining insanity as making an induction fallacy.

Noice article though.

thanks man.

ya it sounded cool though and somewhat applies.. ie, spinning your wheels by utilizing the same type of training over and over and over.

hahahah..

that's not really possible for most cases, though it does sound cool. for example, when i come up with a programming idea, i think it through in my mind, write down notes/design plans, then once i think i have it set, i start applying it.. if this program relies on external factors, then as soon as i start programming it, many things change.. things that not even an alien life force could predict...

the same rings true for performance training programming, IMO.

:F

You're just stupider than Tesla, but then again so am I.

Tesla could friggin predict external factors, he knew where and why his machines would wear and tear.

perhaps he could predict a good percentage of them, but not all.

if he claims he could predict all external factors, then his designs contain major flaws, or he's lying.

Silly Einstein and defining insanity as making an induction fallacy.

Noice article though.

thanks man.

ya it sounded cool though and somewhat applies.. ie, spinning your wheels by utilizing the same type of training over and over and over.

02/06/2010: Making Progress - Progressive Overload

By: Andrew Darqui



-- Albert Einstein (Allegedly)


This blog entry details Progressive Overload. If you're in maintenance mode or a Lazy Block, then progress is not to be expected. Otherwise, every session should be aimed at improving some quality, this is where progressive overload comes in. Progressive overload is nothing new, but I split it up into two phases which make more sense to me.

What is Progressive Overload?

Progressive Overload is simply the act of gradually subjecting your body to more stress than it is accustomed too. These gradual increases in stress lead to adaptations by the body in order to cope with the new demands placed on it. Adaptations may take the form of strength, hypertrophy (gains in muscle size), work capacity, bone density, flexibility, conditioning (anaerobic or aerobic enzymes, vo2max, stroke volume) etc.

Progressive overload can be achieved in two ways: building work capacity (BWC) and peaking.

In general, BWC (Conditioning / GPP / Hypertrophy / Strength Phase) can be achieved by:

1. Increasing the intensity of the exercise
2. Increasing the sets of an exercise
3. Increasing the repetitions of an exercise
3b. Modifying the interval of an exercise
4. Decreasing the rest interval between sets of an exercise
5. Increasing the frequency of training sessions
6. Increasing the amount of exercises per session

Peaking ( Strength / Power / Realization Phase) can be achieved by:

1. Increasing the intensity of the exercise
2. Decreasing the total volume of an exercise
3. Decreasing the repetitions of an exercise in a set
4. Increasing the rest interval between sets of an exercise
5. Increasing OR Decreasing the frequency of training sessions
6. Decreasing the amount of exercises per session

When most people think about progressive overload, they think about the first scenario, aka, the more is better approach (building work capacity). They often forget about the second scenario, peaking, which allows one to train at a much higher intensity by reducing fatigue, increasing rest intervals (fully recovering before each exercise), training at a higher percentage of 1RM/max velocity, and better taking advantage of the body's supercompensation responses.

BWC is basically a trampoline for peaking. Without spending time building up your work capacity, peaking will suffer. One of the main objectives of BWC is to enable you to tolerate more intense training sessions. BWC is effective for building strength, increasing muscle size, improving conditioning, and improving mental toughness. Though BWC improves those qualities, it also creates a considerable amount of fatigue & soreness. This fatigue can temporarily lead to stagnation and or deterioration of power. For example, significant strength gains in a phase that produces a considerable amount of fatigue may lead to a slight increase in vert, no increase in vert, or a slight drop in vert. You're not going to see big improvements in power if your body is constantly trying to recover.

Transitioning from building work capacity to peaking allows the body to reduce fatigue, train at a higher percentage of 1RM / max velocity, realize strength & power gains, focus more on sport and skill movements, obtain more personal best's (PR's/PB's), and utilize the central nervous system (CNS) more powerfully. Gains in work capacity have no other choice than to manifest themselves during a peaking phase. As the body reduces fatigue, max strength & explosive strength will improve; this means setting PR's in the weight room and on the field.

So, progressive overload for performance becomes a give & take between building work capacity and peaking. Below I will give common sense examples of each, first off is progressive overload for building work capacity.


PROGRESSIVE OVERLOAD - BUILDING WORK CAPACITY:

1. Increasing the intensity of the exercise

STRENGTH:
- Increasing the weight on a barbell by 5lb or 2.5kg
- Going from "normal tempo lifting" to pause lifting
- If you always train with a moderate tempo (3-1-2), transition into a more explosive tempo (2-0-1)
- Incorporating other techniques such as drop-sets, cluster-sets, and complexes.
- Adding chains to an exercise
- Adding bands to an exercise

SPRINTING:
- going from running shoes to track spikes/flats
- utilize barefooted sprints
- resisted sprinting: sled sprints, parachute sprints
- overspeed training: pulley, wind
- downhill sprinting on a < 6 degree decline

CONDITIONING:
- Transitioning from bodyweight calisthenics to vested (weighted) calisthenics, ie weighted burpees
- Adding weight to circuits with barbell, dumbell, and kettlebell complexes
- Trying to maintain a new tempo on middle to long distance runs.



2. Increasing the sets of an exercise

- Increasing the sets of an exercise is an easy way to build work capacity. Adding a set to a lift, adding another sprint, or adding another round to a conditioning circuit are all examples. If your performance or strength drops off (diminishes) after say two sets, then by improving your ability so that you drop off after 3 sets leads to a direct and substantial increase in work capacity. It is just important that the quality of the exercise does not suffer drastically by adding another set. If the quality of this set is drastically reduced, you can modify the set to be of slightly lower intensity so you can build up your capacity to handle it.

3. Increasing the repetitions of an exercise

- Increasing the repetitions of an exercise might call for pushing yourself to failure. Pushing yourself to failure is alot more acceptable in a BWC block than a peaking block. A simple example of increasing the reps of an exercise is say, for example, you can achieve 3 sets of 6 on bench press. Next workout you attempt 7 reps on each set, but you may only get 7-6-6. This is fine and to be expected. Next session shoot for 7-7-7 again, but you might only get 7-7-6. Regardless, this is progress. All progress is good progress.

3b. Modifying the interval of an exercise

- Modifying the interval of an exercise usually refers to increasing or decreasing distance of a sprint or jog. For example, say you are running a 5k for time. You could then devise two intervals which, when combined together, help to improve the original exercise (5K). Running 3.5k at a higher pace than what you would run your 5k will help you get used to the demands of a new and improved pace. Attempting to run 6k at your 5k pace will maintain add in another stimulus, since at the end of your 5k you should be dead, attempting to extend it 1k more at the same pace will lead to further adaptations. Both of those intervals would be used to develop qualities beneficial to running the 5k.

4. Decreasing the rest interval between sets of an exercise

- Decreasing the rest intervals between sets allows for overloading your ability to recover. Overloading your rest intervals is a good way to improve how fast you recover. Going back to your original rest interval will now result in a more complete recovery, which leads to improved performance. Overloading rest intervals can result in beneficial structural changes to your heart, lungs, liver, enzymes, and mitochondria within muscle. Reducing rest intervals can also have a positive effect on anabolic hormones.


5. Increasing the frequency of training sessions

- Increasing the frequency of training sessions has it's limits while building work capacity. Extremely high frequency routines should not be done in these blocks due to the high volume nature of BWC. Instead, this refers more to being able to go from one intense lifting session to two, sprinting 2-3 days a week instead of one, etc. Using barbell squat as an example, one might be completely drained from one session a week. This individual might want to try and become accustomed to squatting twice a week which would be a huge improvement over only being able to squat once a week.

- Increasing the frequency of training while really pushing your work capacity deserves a little more caution than most. That is why it's essential to listen to your body and back off if you feel anything similar to tendonitis-like symptoms or extremely achy joints. For example, again using the squat, one might want to move from squatting once a week to twice weekly. A good approach to avoid overdoing it would be to oscillate the per week volume, such as:

- Week 1: monday = squat
- Week 2: monday = squat, thursday = squat
- Week 3: monday = squat
- Week 4: monday = squat, thursday = squat
- Week 5: monday = squat, thursday = squat
- ...


6. Increasing the amount of exercises per session

- Increasing the amount of exercises per session is just another way to create more work. Examples of this could be adding another assistance exercise to a lifting session, adding some type of reactive drill such as alternate leg bounds before or after sprint work, or adding another barbell complex to a conditioning circuit.





PROGRESSIVE OVERLOAD - PEAKING:

1. Increasing the intensity of the exercise

STRENGTH: Same as BWC example
SPRINTING: Same as BWC example
CONDITIONING: Same as BWC example

2. Decreasing the total volume of an exercise

- As far as lifting goes, decreasing the total volume allows you to focus more on a specific lift and improve intensity per set. Usually this is done in conjunction with increasing rest intervals. A good example of this is transitioning from a traditional 5x5 to a ramped 1x5, allowing you to reduce fatigue yet still hit a true 5RM. The total number of worksets drops from five to one, yet the quality of the new work set should be higher than that achieved during the traditional 5x5. The same approach can be applied to sprinting or conditioning, by monitoring performance and not allowing it to drop off too much (<3-6%).

3. Decreasing the repetitions of an exercise

- When peaking for performance, going to failure every workout is not the best idea. Instead, going to complete failure should be used sparingly. Working up to (75% 1RM+) and including  "non-psyched up" 100% RM is fine, as long as you are not trying to grind out a rep for 10 seconds. Psyched up 100% Maxes can leave you drained for weeks. When it comes to lifting, stopping a rep short of complete failure will spare you alot of fatigue.

4. Increasing the rest interval between sets of an exercise

- Rest intervals between sets can be increased to allow for more adequate recovery, unless the drill or exercise being performed requires a certain rest interval for competition. By increasing rest periods between lifts, sprints, or power exercises, you allow for the recovery of the central nervous system, replenishing important energetic resources, ridding the muscles of lactic acid if any, and improve focus.

5. Increasing OR Decreasing the frequency of training sessions

- The frequency of training can either be increased or decreased. This depends entirely on the routine being followed. Decreasing the frequency of training is easy enough to understand. When increasing the frequency of training, it is extremely important to reduce the volume per session. Any type of significant fatigue during increased frequency training should result in adding more rest days to avoid burnout. Sessions should be short, to the point, and of high quality. Rest days can be be pre-programmed, or better yet, decided upon waking that day. Excess soreness, fatigue, horrible stopwatch-doubleclick's (hehe), and increased heart rate in the morning are signs you should be resting.

6. Decreasing the amount of exercises per session

- As you get closer to peaking, getting rid of some exercises may be beneficial. Having too many assistance exercises becomes unnecessary. Sessions should become shorter with adequate rest periods, while focusing on quality over quantity. The exercises that provide the most specificity or benefit to the goal of the program deserve all of the resources. Mind you, this is a gradual process, tapering down as you near the end of the program.




-- adarq

Haha, thx for the quick replies as usual! As u can probably see by now, I hv little understanding of how to plan or workout properly...

I decided to ditch the normal squats cos I was stagnating at 120kg, and I didn't see any gains, despite the not good, but not bad numbers. Reckoned it was due to my inability to trf or use the strength properly, ie not very explosive, so I tot some speed squatting might address tt. Didn't know it's supposed to be of higher vol either... Haha!!

The rea squats were done with a 10kg plate cos that's wat I tot rj was holdin onto in his vid, also cos my arms were abit shot.. And lastly, also cos I tot it was more an exercise of minimizing gct... Haha!!!

God I need some help haha!

I read on tvs tt sprinting and vert trainin compete for the same resources, so preferably I shud cut out the sprints?

check the REA squat link i url'd in LBSS's journal, last few pages.. barbell not plate

im not in agreement of sprinting/vert training competing for the same resources IF one is emphasized over the other.. meaning.. you can warmup with some 10 yard sprints, then do max verts, then finish off with speed work.. it won't harm anything.. short sprints will fire up the CNS.. sprints after vert are fine, they can be done all out or for tempo (getting the work in).

doing intense sprinting to the point of fatigue, prior to doing verts, is a bad idea..

sprinting helps improve strength in the glutes/quads/hamstrings/calfs.. it excites your nervous system.. it improves your limb quickness.. ankle stiffness is improved.. all of those qualities are important someway or another for SVJ / RVJ.

you just have to know when to use intense sprint sessions, or when to run submax sprints.. if you're lifting right after, you'll be fine running full speed 40's prior to the lifting.. if you're running full speed 100's though, your lifting is going to suffer.

accel's can be done before lifting without any problem imo.