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Messages - Raptor

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6046
Introduce Yourself / Re: Howdy'
« on: March 27, 2011, 07:08:44 am »
I was wondering if experts in this site (ardaqui, raptor and everyone else) could give me some insight to improve my vert. First question I would like to ask you all is the relevancy of my current program (Dr Squat). Should I do other program or add anything to it?

Fixed.

All kidding aside, welcome to the board.

So you don't recognize the Queen's "Sir Expert" title that she gave me? Blasphemy!

6047
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 26, 2011, 07:35:48 pm »
What's going on with the staph? I mean, you seem to have that for about forever... it might adapt to that cream you're using... that would suck. Why doesn't it go away?

6048
Introduce Yourself / Re: Howdy'
« on: March 26, 2011, 07:17:11 pm »
I'm hardly an expert, but in order to maximize your gains you need an individualized program and for that, we need more info about you.

6049
raptor you still need to get in your normal sessions 2x a week. LTMP sessions should not replace your normal training, it is there as extra recovery/enhancement. and why dunk after gym??

Oh yeah, I will. I will squat 2 times per week, 3x5, in the evening/night.

Dunk after "gym" because it makes sense to follow a more intense/low volume squat thing with a dynamic thing like jumping.

6050
If a midget participates in a powerlifting meet and only has to raise the bar 1/2 of an inch from the ground in a deadlift, does that count?

6051
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 26, 2011, 08:19:56 am »
12 chocolates? wtf? How many calories from these?

6052
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 26, 2011, 08:19:05 am »
It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).

Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.

6053
What about alternating them?

For example, I could do the volume thing when I'm not going to dunk afterwards, and the intensity thing when, after leaving the gym, I'm going to head out to the park to dunk.

So it could be like:

Monday: Volume
Tuesday: Intensity + dunk
Wednesday: Volume
Thursday: Volume
Friday: Intensity + dunk
Saturday: Volume
Sunday: Intensity + dunk

6054
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 25, 2011, 06:47:20 pm »


Quote
I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

The time under tension of each rep on a calf raise is so low due to the range of motion in the exercise that the higher reps are necessary most of the time to do any good, regardless of the fibers youre trying to target.  



That's really smart, Lance. Nice one. By the same token, you could argue one needs a bigger volume of quarter squats than full squats.

6055
News, Announcements, & Suggestions / Re: Adarq.org T-Shirts?
« on: March 25, 2011, 06:46:11 pm »
Brands are important? I thought the purpose of a textile object on your body is to cover your shameful spots. Never thought it's that complicated.

6056
Sometimes, Blake is a drama queen...



...the hell?

x2, wtf?


Yeah I was wondering the same thing, that green dress doesn't suit his pink shirt at all.

6057
Pics, Videos, & Links / Re: Funny Adarqui's video dating tape.
« on: March 25, 2011, 01:07:18 pm »
Excuse me, but who is this "adarqui" guy, people always seem to bring this guy's name up?

6058
Strength, Power, Reactivity, & Speed Discussion / Re: Calfs
« on: March 25, 2011, 12:50:06 pm »
You guys talking negative about Isos obviously haven't tried ISO EXTREMES. The key is you have to establish a relaxed alpha dominant physchological state and (utilizing super 7 positioning) pull yourself for at least 5 minutes to activate the inherent recriprocal antagonistic neuro feed back mechanisms in your nervous system for the required musculature. Over time this enables your body to literally rewire and reshape itself internally to external.  The results in drastically improved force production over a more thorough range of motion, increased FT fiber expression (drastically increased muscularity), increased health, increased vitality, better elimination, and pure domination on the field.  The real world results of those who dedicate themselves to iso extremes over a period of time are nothing short of spectacular.  Take Jay Schroeder for instance: He went from being an old man with a blown out back to a world class masters level sprinter and cyclist using nothing but iso extremez.  The key is you have to dedicate yourself 100% and work proper iso extreme positions every day for several months straight before the miraculous gains suddenly appear. Utilizing iso extreme methodology it's fairly common to go 1 month, 2 months, 3 months with no gains then all the sudden you turn into an athletic superstar overnight as your body, mind, and spirit synchronize in tune with positional mastery.  

Are you actually quoting Jay Schroeder?, or did you make it up?. It's pretty good if you did, but it sounds like something that would come straight from the horses mouth to gloss over his methods.


6059
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 25, 2011, 12:46:48 pm »
Well you're probably a natural strength guy. Weird you're a one-leg jumper to start with. At that strength I would pretty much expected you to jump naturally off two feet.

What kind of depth did you use for the one-leg box squats? You should film these as well.

6060
ADARQ & LanceSTS - Q&A / Re: Squatting weight and vertical jumping
« on: March 25, 2011, 09:46:40 am »
I have no idea, but that volume seems a bit too much. If you can progress to that volume without feeling overtrained, then maybe you can do it, but it seems like a lot to me.

You can ask Lance about the one-leg box squats since it's him who recommended them to me in the first place.

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