Adarq.org

We'll get it done eventually.

My mom was diagnosed with cancer, then my dad got sick and passed away, and now we are nearing the end of my moms life.  So there has been a ton on my plate.  Heck even my dog got cancer!  So everything besides the job that pays the bills went on the back burner.

Alex

Also reminds me of Thib's Perfect rep system a bit where you are essentilly waveloading between 60 and 85% of your 3RM  So closer to 80%1rm.  Only Thibs recommends lifting explosively.  I guess Adarq, according to this, would argue it is neurally more draining.  Personally I always feel fresher using the DE parameters in these %'s as opposed to getting near failure in the squat.

Of course he limits reps to the 1-5 rep range with more sets. So you are not training to fatigue.  You end up hitting 18-30 reps a day that don't approach failure.

And then there is Pavel's and Ross's PTP/GTG approach.

Recently I was reading Bompa's Periodization text and he had said that training frequency and intensity have the greatest impacts on results.  So the best bet is to train at high intensity and high frequency (motor learning) while still being able to recover.

Now this doesn;t mean doing a puke bucket plyo session.  Rather it means high quality.  Jump in sets of low reps (1-5) until your performance peaks or begins to fall and stop!  High intensity = high quality.

Look at your goal and see if you are following this advice.  In the weight room strength speed and max strength are the attributes most closely related to success.  Off the top of my head, alternating weight room work with blocks of PTP (ME) and CT's methods would work best.  Of course CT's system has you closing the explosive strength deficit which would mean that there will be a point where his system has you training kinda PTP style.

I'll close with this:

Pavel refers to training sessions and workouts as "practice".  If we take this concept in mind it may help bring clarity to our training programs.  AQs Dan John, quoting Dan Gable, has said "If it is important do it every day".  The concept of practice has its roots in motor learning.  We are teaching ourselves to be stronger and more explosive.

i know one thing that is for certain, it is impossible to those who think it is impossible.

if you are able to squat more, at the same weight, after getting poked with an adrenaline shot, then surely you can keep improving squat without gaining weight. no one on this forum is anywhere near needing to put on weight to improve their squat strength, especially including yourself.

some of the stuff i see on here lately is ridiculous. it's like none of the stuff is resonating, people are still giving credence to PED's and "weight gain".. sure if you want to gain weight go ahead, but everyone on this forum is capable of making pretty big gains at their current weight.

I'll get all Jay Schroeder-esque on Adarq

RE Size and strength:  "The smallest most powerful athlete wins"
RE PED's and Adarq's take on hard work: "The will to prepare must be greater than the will for results"

So maybe Jay and Adarq are sippin the same kool-aid

As far as PED's I am definitely as anti PED as Adarq, but I would not advocate their use.  I understand their use at the highest levels.  I do not see any real solution besides having parents raise their kids to have higher moral standards, and appreciate the journey that is the hard work towards your goals.  Unfortunately  live in America and everyone wants the quick fix and insta results so we would have to completely change our mass culture.  I mean shit, 5 hour energy has a commercial where a guy doesn;t have time or energy to make a cup of coffee.  How lazy are we?  Utill we get a higher moral (not religious) standard and people learn the value of hard work and appreciation of the return on their efforts then people will always be willing to cheat.

So lets make an Adarq pledge: We will raise our kids (in the future) to have a high moral standard, understand and appreciate the importance of hard work.

I agree with Adarq's sentiment about strength, power, and weight gain.  I prefer to keep working max strength and power stuff.  Once a plateau is hit then move into hypertrophy work.

A 3-3.5xBW squat is a bit high.  I would say that 2.5-3.0 is a better range when considering the goal of training for performance.  The move from 3-3.5 requires, IMO, too much specificity in training.  For a 200lb athlete you are talking a 700 squat.  Getting to 700 would require taking too much time away from sport preparation and it would require too high of inroads into recovery ability.  Essentially you would need to begin training like a PLer and not an athlete.

what is a potty squat?

1/4-1/2 squat
sitting back
shins stay vertical
spine stays neutral
it is kinda like the top of a westside style box squat with your feet at olympic style width. 

It is all about isolating the glute and getting it to control the hip

edit: I remember jaron (jason?) gilbert had a really impressive half squat vid, which took some heat, because of all of the ATG maniacs.. that dude was very explosive, nice vert too.

Gilly is 6'6" and has very long limbs.  He is not built for squats at all.  He could jump through a roof at 295lbs

i luv crossfit chicks tho :f

true dat!

when i was at state we had a coach that became crossfit certified and man...

all his teams form went to shit (not a big drop as his teams only went from suck to shit on the dave tate scale) after he began allowing the crossfit slop.  I have never seen more round back deadlifting then when I have watched his teams and his crossfit classes he leads....

Then in pull up testing for upper back strength he allows kip ups...  And then has the nerve to brag about how many pull ups his athletes can do!!!!!!!!!!!!!!!!!

I HATE CROSSFIT!!!!!

Bragging about kip ups vs pull ups is like bragging about box jumps vs vertec jumps