Author Topic: ADARQ's journal (Read 2589514 times)

adarqui · « **Reply #2295 on:** December 13, 2010, 06:03:37 am »

Quote from: BMully on December 13, 2010, 01:33:47 am

Quote from: bedouindunker on December 13, 2010, 01:11:01 am

2 weeks left man!

i know you can hit your head on the rim man...

i believe it man!

47 inch running vert! before 2011...

its gonna happen man!

adarq, break out that level 7!!!! We going head to rim or dead in gym

shit i do need some level 7 shit.. would definitely help during this peaking block.

Raptor · « **Reply #2296 on:** December 13, 2010, 06:11:37 am »

It's interesting you mention reactive stuff as working the VMO, since whenever I play 5 on 5 basketball my VMO is very sore afterwards. I think it's because of all these decelerations that occur when playing 5 on 5 vs the halfcourt 3 on 3 that I usually play outside.

adarqui · « **Reply #2297 on:** December 13, 2010, 06:17:13 am »

12/12/2010

bw = 154
soreness = 0
aches/injuries = ankles feel good, low back a little, right shoulder bugging (from holding up my grandpa)
fatigue = low
diet = egg sandwhich on multigrain bread + slice of cheese, protein shake + 2 teaspn coffee, "dunks", protein shake, turkey and cheese on wheat bread, training B, half protein shake, training C + half protein shake, protein shake, pb sandwhich on multigrain bread

Training A:
was planning on going to dunk with eddie, then the weather turned shitty and rained.. went to the roof'd outdoor court, packed.. went to LA fitness, dude said I could do some dunks cause they were closing in 10 minutes so i just went right in and did a 5min warmup then 5 dunk attempts.. was cool of that dude to let me do that.

training B:
- walk 6 miles with the tucks in between
- ME MR halftucks: 6 x 10
- MR halftucks: 4 x 25
- light 20-40 stride sprints after each set of tucks
- quads/calfs/achilles feeling it, good sign, means im 'weak' reactively there recently, which makes sense since i neglected tucks for like 1.5 weeks.. anyway, this should bring alot more pop back into my jumps.

training C occurred pretty much right after training B, but i drank half a protein shake in between so..

Training C:
- half squat warmup: 45 @ 4x10, 135 @ 5, 185 @ 5, 235 @ 3, 255 @ 1,1 275 @ 1,1, 295 @ 1,1
- MSEM half squat: 315 @ 8 singles, 295 x 8 singles (nice depth)

will upload vid tomorrow as example MSEM clusters, went pretty well.. legs were a bit tired from all the prior work but that's pretty important now so it's not like im going to neglect it.. i'll be fine following all those tucks, very soon.

PEACE!@$!@$!@

from a previous post:

check this out, actually very proud of myself.. check the title of the vid:

"WHAT IF YOU ONLY HAD 5 MINUTES TO DUNK? La fitness closes at 8pm on sunday wtf?"

unfortunately, dunking got rained out, hit up la fitness for 10 minutes, dude let me in free.. good shit.

bout to go do workout #2.. peaking here we come.

[img width=780 height=439]http://i.imgur.co

dmarrone39 · « **Reply #2298 on:** December 13, 2010, 10:42:37 am »

Never ever seen the VMO overshadow someones leg like that before. reminds me of the Hockey players that trained during my internship shit sagged over their knees it was so developed lol

oh well...legend of Air Jesus continues haha

are your MESM clusters more volume than what you describe in the MESM article?

if everything goes well I smell a new article for the performance blog mangg

Airmatt83 · « **Reply #2299 on:** December 13, 2010, 12:12:13 pm »

nice ups drew

Flander · « **Reply #2300 on:** December 13, 2010, 02:09:56 pm »

Youre getting closer mang. Or at least it seems so.

Where is that msem article. I need to read up on that.

zgin · « **Reply #2301 on:** December 13, 2010, 02:30:05 pm »

in the offseason this year, im thinking of doing a ratio focusing on gaining mass while also being stimmed enough to pr and play well at aau basketball. im too much of a pussy at the moment to squat for anything above 5 reps so I kinda worked around that a bit. goal is to peak vert after every msem. what do you think?

workout A:
plyos, upper, core x whatever
LUNGE 3x8- 90 sec rest
SQUAT 3x5- 90 sec rest

workout B
plyos, upper, core x whatever
LUNGE work up to 1 x 5rm, then 2x8- 2min rest
SQUAT 2x5- 3 min rest

MSEM
plyos, upper, core x whatever
LUNGE 2x4- 30 sec rest between reps, 4 min rest between sets
SQUAT 2x4- 30 sec rest between reps, 4 min rest between sets

adarqui · « **Reply #2302 on:** December 13, 2010, 03:06:42 pm »

Quote from: dmarrone39 on December 13, 2010, 10:42:37 am

Never ever seen the VMO overshadow someones leg like that before. reminds me of the Hockey players that trained during my internship shit sagged over their knees it was so developed lol

haha, ya im all vmo, shit is odd.. my VL is pathetic in comparison.

Quote

oh well...legend of Air Jesus continues haha

are your MESM clusters more volume than what you describe in the MESM article?

if everything goes well I smell a new article for the performance blog mangg

i actually think I wrote them in there, I think I wrote I have some custom MSEM mods that I like, such as the 2x8 etc, I was actually writing a second MSEM article way back, just realized, on stuff like i did last night (more specific to sets of jumps, in season stuff, etc)... ya If everything goes well I plan on blogging the entire concentrated block + peaking cycle.. I'll do that anyway I guess, i'll post all the workouts in succession and blog about it etc.. that'll be coo.

peace man!

Quote from: Flander on December 13, 2010, 02:09:56 pm

Youre getting closer mang. Or at least it seems so.

Where is that msem article. I need to read up on that.

thanks man

http://www.adarq.org/forum/performance-training-blog/maximum-strength-effort-method/

boom!

Quote from: zgin on December 13, 2010, 02:30:05 pm

in the offseason this year, im thinking of doing a ratio focusing on gaining mass while also being stimmed enough to pr and play well at aau basketball. im too much of a pussy at the moment to squat for anything above 5 reps so I kinda worked around that a bit. goal is to peak vert after every msem. what do you think?

workout A:
plyos, upper, core x whatever
LUNGE 3x8- 90 sec rest
SQUAT 3x5- 90 sec rest

workout B
plyos, upper, core x whatever
LUNGE work up to 1 x 5rm, then 2x8- 2min rest
SQUAT 2x5- 3 min rest

MSEM
plyos, upper, core x whatever
LUNGE 2x4- 30 sec rest between reps, 4 min rest between sets
SQUAT 2x4- 30 sec rest between reps, 4 min rest between sets

looks very good heh!!!! i'd throw in some barbell calf raises though, could just be light or too fatigue (when you have some rest days following).. Looks good, bottom line though, is you want to be putting on some serious lean mass these next few years.. Session A & B that you typed out can definitely do that if you're really pushing the progression and getting in your protein, you might want to throw in even more volume on those days WHEN YOU CAN, given the schedule etc.. I'd go 3min rest on lunges on Session B, just so you're not toast before squat 2x5.. but ya that looks really good.

good shit

adarqui · « **Reply #2303 on:** December 13, 2010, 04:10:28 pm »

philly cheese steak time :F

BMully · « **Reply #2304 on:** December 13, 2010, 08:07:02 pm »

Quote from: adarqui on December 13, 2010, 04:10:28 pm

philly cheese steak time :F

Hell yea!!

adarqui · « **Reply #2305 on:** December 14, 2010, 06:12:38 am »

12/13/2010

bw = forgot to measure, shiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiit
soreness = right calf
aches/injuries = left knee a little (from not warming up + dunking), right hip a little (most likely from the 295 MSEM squat singles, hit better depth on that, but, i hit a grinder during 315, rep 7 i believe, so, coulda been that too)
fatigue = low
diet = protein shake, philly cheese steak + fries + birch beer, 2 cookies, training, protein shake + 4 bananas, protein shake + 4 bananas

workout: sprints + walk
- total walk 6 miles
- short sprints: ~20 yards x 9, max effort
- felt very stiff/explosive on sprints, good sign

saw 10 shooting stars tonight wtf? 43 degrees F when i worked out, was fun.

rendered set of 315 x 8 singles, MSEM, took 10 hours lol.. uploading as i sleep to youtube. :F

will render/upload the 295 x 8 singles tomorrow too, curious to see how those look, less powerful koz i didn't emphasize concentric speed as much, but even lower depth probably..

pc!!!!

tmw indoor gym is open until 5pm, hoping to get some big jumps in.

Raptor · « **Reply #2306 on:** December 14, 2010, 07:09:15 am »

10 hours? What PC do you have?

aiir · « **Reply #2307 on:** December 14, 2010, 10:08:03 am »

Lol at the shooting stars

adarqui · « **Reply #2308 on:** December 14, 2010, 01:05:44 pm »

Quote from: Raptor on December 14, 2010, 07:09:15 am

10 hours? What PC do you have?

old macbook, on the verge......... hehehehe!

2GHZ 2GIG MEM, core2duo.

it's running slower than normal lately so, probably on the verge of dying ;<

adarqui · « **Reply #2309 on:** December 14, 2010, 01:08:05 pm »

MSEM, 315 x 8 singles.. depth wasnt too bad on them! im happy.. 7th rep = massive grinder, 8th rep = best rep probably lol.. will try and get the 295 x 8 singles up eventually soon. pc

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