Adarq.org

Most people don't give this guy a chance because he looks like a synthol'd roid'd out mutant but he's actually a pretty knowledgeable guy. Some good training philosophies and info in the video. He advocates squatting atg too 

Fun fact: his mom lives in my town, he went to my high school for a short while.


<a href="http://www.youtube.com/watch?v=EvitFh8A0zI" target="_blank">http://www.youtube.com/watch?v=EvitFh8A0zI</a>

Quote from: ARowe on February 03, 2011, 03:19:17 am

Quote from: BMully on February 03, 2011, 03:12:48 am

Quote from: Raptor on January 28, 2011, 12:40:58 pm

Quote from: Craptor on January 28, 2011, 10:21:42 am

who cares about dunking? just get laid.

I'm starting to like this Craptor

never has there been more truer words ever spoken. what happened to the post!?!

Craptor got banned. Craptor = squidward from tvs.

Hahahahaha you know what? I was coming home from work some day and I was actually thinking about squidward... like, hey, what is that guy doing? I think he felt obliged to answer. Our souls are connected in such a spiritual way... OK, maybe not.

Scary. He added me on facebook a while ago. I deleted him the day before he signed up on here because he wrote some retarded shit on my wall.

2-2-11

This workout is dedicated to adarq. Srs. After I heard about that gang shit I was all amp'd up for my workout and told myself I was gonna kill it for adarq.

Did some rvj's and a couple of short sprints. Ankle felt very good, barely noticed it (going to dr tmo btw and hopefully getting mri just so I can figure out for sure wtf is wrong with it). After a few rvj's they started to feel more explosive, had more pop. Still only got about 1.5" over rim.

squat warmup: 135x5 185x2 225x1

squat: 250x8 - piston rep'd easy wtf 255x8 260x9 - boom.

reverse lunge - 165x5e 170x5e 170x5e

calf raise on smith machine 3x15 - both legs concentric, left leg eccentric. Think this might be helping ankle.

shit brah I was doing PGA workouts when I was 6. Mind = blown.

1-28-11

sick workout

Didn't jump or sprint so I added in an extra set of squats.

squat warmup: 135x5 185x3 225x1

squat: 260x5 265x5 265x6 265x6 - u mirin?

reverse lunge: 165x5e - I go to get a drink, come back and two guys took my rack and are doing squat/calf raise supersets with 135, high squats of course. LAWL. Thought about awaring them but another one opened up within 2 mins.
 
                      165x5e 165x8e

smith machine calf raises with single leg (left) eccentric. Assuming bar is 15lbs- 135x4x15



-squat felt really good again. I think I hit the safety bar at least once during every set. Deep as fuuuark. At one point I looked around and 3 out of the 5 squat racks were being curled in. Mind = disintegrated.

-started creatine a few days ago.

Quote from: ARowe on January 26, 2011, 01:05:56 am

1-25-11

Couple short sprints and rvj's. Rvj = 10'1 (lawl)
-Ankle did not bother me as much as the last few sessions.

nice about ankle, but,

Quote

squat warmup: 135x5 185x3 225x1

squat: 245x8 245x8 250x8 - u mirin son?
-strenf definitely went up a bit. Reps were much quicker, smoother, had good bounce out of the hole, lower back not an issue.

reverse lunge: 155x5e 155x6e 165x6e

did some calf raises on smith machine for ankle rehab: concentric both feet, eccentric on left foot. 4x15+

nice stuff on the lifts, word squat is poppin back up.

Yea, I keep the sessions pretty short though, the more sprints and jumps I do the worse it's gonna get. But yesterday it did not get as bad as it had been.

your best jump session is still the one you had a few weeks back basically without having jumped in so long??

Yea, funny, right? I thought yesterday would be the best one since I hadn't squatted in a week, but it was one of the worst? lolwut.

I'm not really that worried though, I know once I add in pogos, mr tucks, dj's, and msem vert will shoot up. This is nothing new.

305 x 10 or gtfo.

yea the squats felt really good. Disregarding the ankle for right now, could you give me a squat # to shoot for before I move in to the next phase to start peaking vert? Like once I hit ###x5 or ###x8 then I can end that phase and add in the dj's and other explosive stuff to start reaping gains. I think it would help push me and make give my sessions more of a purpose if I have a number to shoot for.

305x10=407 max, that ain't it. I was thinking something more like 300x5 or 275x8 which would be around a 340 max, a little bit higher than it was before, if I gain a few lbs and weigh 160, it will be close to 2.15xbw. Gonna get back on dat dere creatine.

Edit: Just bought some creatine (Met-Rx monohydrate), I be on dat bulk son.

<a href="http://www.youtube.com/watch?v=UhF4Kpg6soc" target="_blank">http://www.youtube.com/watch?v=UhF4Kpg6soc</a>

3rd guy had the sexiest squat. Unracked the weight very easily, past parallel, pretty quick rep. lol @ white guy's squat.