Adarq.org

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

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

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.