Adarq.org

Quote from: adarqui on October 21, 2009, 10:07:02 pm

just re-watched this.. i love this vid.

when will you release the volume 2?

dno, im kinda doing plyos again and started doing some jumps.. right now i cant dunk I lost alot of inches from not lifting.. i might try and get my jumping back up a bit i dno.. but i dont feel like lifting so i might just play around with plyo stuff.

hey adarqui are you coming out dvd , if yes what is it about ?

nah i was going too.. but im just going to pu all of the info on my site (for free).. it was just going to be on performance, conditioning, advanced methods, work capacity, flexibility, proper warmups/cooldown, some nutrition, how to performance test/keep track of progress etc.. stuff like that.

i'm just going to put it all on here eventually.

peace man





ps: so sore !!! glutes/quads = wrecked.

10/21/2009

went and did some jumping, like < 24" SVJ, ~29" RVJ
- court was wet from some rain, but i had a dry path, everything was from 2-3 steps.

~50" depth drops:
- 3x5

VJ to SS drop:
- 3 x 5 each leg

shadow boxing:
- my damn elbow got tendonitis bleh
- i used to shadow box every night and i was fine.. seems like some shit is creeping in, not good.


im doing some pushups right now, going to do 5x20 or so, controlled.

peace

i've gotten "that spot" from front squats also.. wouldn't bug me much at all during back squats.

my upper back would just get hammered.. i tweaked a little erector spinae muscle, took a month or so for it to go away.. the upper back just gets taxed so hard, especially since breathing is somewhat 'impaired'..

hope everything is ok with you.. cya

I'll be uploading a bunch of videos as the weeks go by.. I'll bump this thread with the new urls/additions.

http://www.adarq.org/index.php?option=com_content&view=article&id=80

it should be adarq.org/movement-progression.html but it's not sync'd to the sql db or something yet.. eventually it'll be that url.

Workout today:

Warm up circuit xa bunch

• Jump rope xa bunch
• Mobility drills

Work

• Front squat 3x5x200
• Bench press 3x5x155
• Dead lift 1x5x280

Cardio/cool-down

• row x12 mins @2:08 pace, ~150 bpm
• stretch

I've mentioned before that I'm stupid. This held true today as I did the same weight for squats as last Friday, despite having the correct weight written down beforehand. It wasn't super hard, though, so I'll try upping by 10# on Wednesday. Dead lifts need to be more careful; 5x280 is pretty easy and I can lift it with shitty form. If that makes sense. Didn't feel bad, exactly, but I know they were ugly. I need some straps, too. Adjusted my position a tiny bit on the bench and it felt better than last week. Less wobbling with the bar on the way up, straighter path.

i've done that about 2 times.. sucks doesn't it?

you ever try any pause benching? one of the best ways to get the bench up IMO.. this kid, russel, 150 lb, came in with 185 x 3 for bench, regular reps... got him on pause benching, could hit 185 x 6 pause bench (5 second pauses) after about 2 months.. hit 185 x 15 or so i forget.. shit works good.. started him at 145 for max reps on pause.. just a good technique if you ever want to mix it up

http://www.youtube.com/user/adarqui#p/search/0/Q2SVmb-XzKA&fmt=22  <-- pause bench at the end of the vid

[01:18am] Purpdank: im gonna start selling pierce blankets and crocop cups
[01:18am] haloblack: lol
[01:18am] adarq: hah
[01:18am] bcow: i'm gonna start selling rogan bongs
[01:18am] Purpdank: nice
[01:18am] Purpdank: we should team up
[01:18am] adarq: im gonna start selling myself for crack-rock
[01:18am] bcow: and gsp brand synthetic grease
[01:18am] Purpdank: we can sell gsp vasoline
[01:18am] Purpdank: yup
[01:18am] bcow: haha
[01:18am] Purpdank: i like how you think!
[01:19am] adarq: and couture wheelchairs/dentures
[01:19am] djunknown: kimbo hair grease
[01:19am] Purpdank: we can sell bj penn tear free baby shampoo
[01:19am] djunknown: and beard grease
[01:19am] bcow: we can sell chuck liddell cold medicene
[01:19am] bcow: sean sherk supplements
[01:19am] djunknown: rashad evans head pillows
[01:19am] haloblack: i hope pierce fucks up his roid cycle
[01:19am] haloblack: and tests poz
[01:19am] adarq: sell forrest griffin treadmills
[01:19am] DanMan010: and Tim Syliva diarhea meds
[01:19am] bcow: anderson body bags
[01:20am] spinning left the chat room.
[01:20am] Purpdank: mark colemon anger mangement counsling
[01:20am] DanMan010: Lyoto brand piss
[01:20am] djunknown: josh barnett pre steroid checker
[01:20am] ffx`: in before a bad joke about evan tanner
[01:20am] haloblack: http://www.sherdog.com/pictures/gallery/fighter/f_25415/95442/18
[01:20am] mmalnk: http://alnk.org/1aridfly :: Picture of Mike Pierce vs. Brock Larson
[01:20am] haloblack: hahah look
[01:20am] Purpdank: evan tanner survial guides
[01:20am] haloblack: pierce is like "OMG NO DONT HIT ME!"
[01:20am] Purpdank:
[01:20am] bcow: tito xxl hats
[01:20am] djunknown: half price
[01:20am] adarq: krazyhorse get out of jail free cards
[01:21am] ffx`: feodr mickey mouse ears
[01:21am] ruina: Rickson brand water bottles
[01:21am] Purpdank: lol @krazyhorse
[01:21am] iKON left the chat room. (Read error: Operation timed out)
[01:21am] ffx`: noguiera voodoo dolls
[01:21am] djunknown: rampage GPS navigator w/ police scanner
[01:21am] Purpdank: frank mir motorcyles
[01:21am] bcow: lol
[01:21am] adarq: roy nelson KFC buckets
[01:22am] K-1 set a limit on the number of room members to 168.
[01:22am] MMA set a limit on the number of room members to 168.
[01:22am] adarq: this is the first time this channel has ever come together
[01:22am] Purpdank: [22:21] <+djunknown> rampage GPS navigator w/ police scanner
[01:22am] Purpdank: lol
[01:22am] adarq: for a common cause
[01:22am] djunknown: roy nelson BK Burger no pickles
[01:22am] haloblack: brock lesnar tattoo supplies
[01:22am] xZeddx: war pickles
[01:22am] bcow: stephan bonnar ...... well lets face it no ones gonna buy anything of his
[01:22am] ffx`: wanderlei silvas botox
[01:22am] Purpdank: lol
[01:22am] xZeddx: two whopper jrs no tomato no onion = $2 nugga
[01:22am] Purpdank: stephan bonnar
[01:22am] haloblack: hammerhouse gas maks
[01:22am] haloblack: masks *
[01:22am] bcow: rich franklin potato heads
[01:23am] ffx`: zulus workout tapes
[01:23am] ruina: xZeddx "two whoppers jr"
[01:23am] adarq: maia superman capes
[01:23am] bcow: cuz his face gets rearraged all the time
[01:23am] Purpdank: im gonna make a marijuana strain called nick diaz
[01:23am] bcow: whats one for the caveman
[01:23am] DanMan010: thats it
[01:23am] DanMan010: Nick Diaz brand mugs
[01:23am] xZeddx: pure sativa for his ADHD
[01:24am] Purpdank: clay guida geico insurance
[01:24am] Purpdank: so easy a caveman can do it
[01:24am] bcow: hah
[01:24am] djunknown: kimbo action figure
[01:24am] djunknown: grease sold separately
[01:24am] haloblack: no
[01:24am] adarq: hqhhhaahahahah
[01:24am] Purpdank: gina carano porn
[01:24am] haloblack: kimbo slice bbq
[01:24am] Wanderlng: clay guida backpack, the backpack that sleeps on you
[01:24am] adarq: Purpdank: clay guida geico insurance
[01:24am] ffx`: giana caranos vagina mould
[01:24am] bcow: nice wand
[01:24am] bcow: gina carano fleshlight
[01:24am] haloblack: gina carano flesh light
[01:24am] haloblack: damnit
[01:24am] haloblack: i was typing it
[01:24am] Purpdank: Wanderlng, nah the backpack comes with the mike pierce blanket. for a limited time only
[01:24am] adarq: wow
[01:25am] ffx`: brock lesnars ankle
[01:25am] adarq: zulu weightloss pills
[01:25am] bcow: travis lutter energy drink
[01:25am] ffx`: beat the ufc champ in your own home
[01:25am] Purpdank: dana white's hairclub for men
[01:25am] ruina: i figured it would be a marcelo garcia brand backpack
[01:25am] adarq: melvin manhoef meatloaf
[01:25am] ffx`: dan hendersons dentures
[01:25am] Purpdank: lol
[01:25am] ffx`: dentaldan
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[01:25am] DrMrHorse was granted voice by MMA.
[01:26am] djunknown: crocop 401 k retirement plan
[01:26am] ffx`: badr haris gnp
[01:26am] adarq: buffer360 chris hansen shirts
[01:26am] Purpdank: diaz brothers hooked on phonics
[01:26am] xZeddx: James Thompson Q-tips.
[01:26am] djunknown: how to get all u can out of dana white
[01:26am] Wanderlng: lol
[01:26am] bcow: michael bisping hot air balloons
[01:26am] djunknown: with minimum effort
[01:26am] haloblack: dana white hair plugs
[01:26am] adarq: kimbo soul glo
[01:26am] ffx`: cecil peoples jerry curl
[01:26am] Wanderlng: Seth Petruzelli's Chapter 11 Bankrupty guide
[01:26am] Purpdank: cecil people eye glasses
[01:27am] djunknown: somebody do the NY badass
[01:27am] bcow: frank fertitas cement shoes
[01:27am] adarq: cecil peoples lasics eye surgery
[01:27am] Purpdank: lol
[01:27am] ruina: lol
[01:27am] Purpdank: anderson silva dance lessons
[01:27am] DanMan010: Baroni brand Bottled Roid Rage
[01:27am] AJeuN joined the chat room.
[01:27am] AJeuN left the chat room. (Remote host closed the connection!)
[01:27am] adarq: baroni axe bodyspray
[01:27am] adarq: lulz
[01:27am] bcow: patrick cote knee braces
[01:27am] Purpdank: baroni tan lotion
[01:28am] Wanderlng: Krystof Sosynoski's Spelling Bee
[01:28am] bcow: baroni hot shorts
[01:28am] djunknown: heyooo
[01:28am] xZeddx: http://en.wikipedia.org/wiki/James_Thompson_(fighter) could they of picked a blurrier picture?
[01:28am] ffx`: matt hughes' book
[01:28am] xZeddx: lol
[01:28am] adarq: rampage anti-rape mace
[01:28am] Purpdank: cung le disappearing magic set
[01:28am] Wanderlng: Junie Browning Self Defence
[01:28am] bcow: lol
[01:29am] bcow: cb dolloway chin putty
[01:29am] AJeuN joined the chat room.
[01:29am] AJeuN was granted voice by MMA.
[01:29am] adarq: jason thacker anti-bed wetting kit
[01:29am] djunknown: lol
[01:29am] djunknown: mace
[01:29am] DanMan010: Tito Ortiz Syhpilis Cream
[01:29am] bcow: chris leben paternity test
[01:29am] ffx`: shinya aoki's sleeping pills
[01:29am] Wanderlng: lol
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[01:29am] adarq: aoki spandex pants <-- they sell this
[01:30am] adarq: tito ortiz hiv-vaccines
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[01:30am] djunknown: tito ortiz action figure
[01:30am] djunknown: head sold separately
[01:30am] Wanderlng: matt hughes country breakfast -- classic
[01:30am] Purpdank: jesse taylor bullet proof limo's
[01:30am] ffx`: shaq's bjj brown belts
[01:30am] bcow: nate marquardt hooked on phonics
[01:30am] adarq: andre arlovski chinstraps
[01:30am] xZeddx: Kalib Starnes running shoes.
[01:30am] Purpdank: hahha
[01:30am] DanMan010: Kalib Starnes Calf Balm
[01:30am] Purpdank: good one xZeddx
[01:30am] DanMan010: fuck you beat me to it
[01:30am] djunknown: lol
[01:30am] bcow: lol
[01:31am] adarq: wes shivers gas @ Exxon Mobil
[01:31am] bZknees left the chat room.
[01:31am] djunknown: how about jardine
[01:31am] xZeddx: Tim Sylvia Depends
[01:31am] adarq: keither jardine Klan Hoods
[01:31am] Wanderlng: sean salmon's yellow bus
[01:31am] djunknown: lol
[01:31am] bcow: melvin guillard straws
[01:31am] adarq: sean salmons concussion-induced coma care
[01:31am] DanMan010: Corey Hill Calcium Pills
[01:32am] bcow: lol
[01:32am] adarq: hahaha
[01:32am] Wanderlng: this should be a thread classic
[01:32am] adarq: corey hill weight gainer
[01:32am] adarq: wanderng
[01:32am] ffx`: miguel torres passport
[01:32am] adarq: im saivng it
[01:32am] adarq: as we speak
[01:32am] adarq: heh
[01:32am] Wanderlng: Gabe Ruedigar's chocolate cake
[01:32am] adarq: http://www.adarq.org/forum/index.php?topic=379.0
[01:32am] mmalnk: http://alnk.org/1frillyfriend :: #mma-tv brainstorming
[01:32am] bcow: carl paresian penis pump
[01:32am] adarq: gave rudiger colon blow
[01:33am] MMA set a limit on the number of room members to 166.
[01:33am] K-1 set a limit on the number of room members to 166.
[01:33am] ffx`: diego sanchez rub on tattoos
[01:33am] xZeddx: Overeem steaks
[01:33am] DARUDE: http://www.youtube.com/watch?v=-lnu2dKRz5I&  the sad truth
[01:33am] mmalnk: http://alnk.org/1nastycase :: YouTube - OMG! CRIMINAL JUDGE DESTROY'S CURRENT MARIJUANA LAWS!
[01:33am] djunknown: lol nice one adarq
[01:33am] xZeddx: http://adarq.org/shop.html bwahahaha
[01:33am] adarq: lol
[01:34am] bcow: hermes franka slushys
[01:34am] DanMan010: Dan Quinn Body Guard service
[01:34am] adarq: damn
[01:34am] adarq: nate diaz "Gangland: Compton" series on a&e
[01:34am] xZeddx: Stockton foo
[01:35am] adarq: right
[01:35am] djunknown: tito ortiz guide to dating and keeping a whore
[01:35am] adarq: nick diaz bong set
[01:35am] xZeddx: I would buy a Diaz bong
[01:36am] DARUDE: smoke some marinol
[01:36am] DanMan010: Sanchez Anti-Rabie foam
[01:36am] xZeddx: marinol is shit
[01:36am] ffx`: rashad evans pillow
[01:36am] bcow: keith jardine smelling salts
[01:36am] theduke: oorlog lol
[01:36am] theduke: where is that jew
[01:36am] DanMan010: Liddell Dance Lessons
[01:36am] adarq: owned by fedor headstones
[01:36am] xZeddx: AA Revolvers
[01:36am] bcow: we are doing liddell cold medicene already
[01:37am] antihero joined the chat room.
[01:37am] antihero was granted voice by MMA.
[01:37am] adarq: haha zedd
[01:37am] adarq: brett rogers tire rotations
[01:37am] djunknown: lol headstones nice
[01:37am] bcow: whats one for fedor
[01:37am] adarq: i gave u a fedor one son
[01:37am] bcow: didn't see it
[01:38am] adarq: mayhem miller ritalon medication
[01:38am] DanMan010: Babalu brand Vise Grips?
[01:38am] DanMan010: nah that kinda blows
[01:38am] djunknown: what was the name of the TUF fighter who moved all the plates outside
[01:38am] ffx`: gegard mousassis novelty cheques
[01:38am] xZeddx: Karo Parisyan benzodiazepenes
[01:38am] djunknown: he could have a picnic set
[01:39am] bcow: tj money maker bullet proof glass
[01:39am] bcow: err whatever the fuck his name was
[01:39am] adarq: herb dean herb
[01:39am] bcow: dan mirgliota head polish
[01:39am] adarq: cyborg chastity belts
[01:39am] djunknown: what was the gross thing one of em did with pee
[01:40am] bcow: already had that one
[01:40am] djunknown: i forget the prank
[01:40am] adarq: semen in his sushi
[01:40am] adarq: ..
[01:40am] bcow: oooh nm i thoguht yo meant lyoto drinking it
[01:40am] adarq: shony carter spedos
[01:40am] ffx`: frank triggs neckbrace
[01:41am] adarq: ahaha
[01:41am] bcow: shivers oxygen masks
[01:41am] DARUDE: mmhm 77billion dollars annually
[01:41am] DARUDE: good reason to legalize it
[01:41am] DanMan010: Pulver Bottled one hit wonder
[01:41am] djunknown: rory is gay stickers
[01:42am] bcow: brock lesnar skin swords
[01:42am] adarq: faber ballsack chin attachment for trucks
[01:42am] adarq: urijah
[01:43am] haloblack: oh wtf h4x
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[01:43am] adarq: matt hammil hearing aids
[01:43am] haloblack: i thought pierce was undefeated
[01:43am] adarq: lulz!!!!
[01:43am] DanMan010: New nike Air Griffin

thanks rip

<a href="http://www.youtube.com/watch?v=nppzGV1U8y8" target="_blank">http://www.youtube.com/watch?v=nppzGV1U8y8</a>

http://www.youtube.com/watch?v=nppzGV1U8y8&feature=player_embedded