Author Topic: ADARQ's journal (Read 2662473 times)

Joe · « **Reply #45 on:** June 22, 2009, 03:06:31 pm »

Quote from: Bluegreyhound on June 22, 2009, 02:47:14 pm

Quote from: adarqui
i should start jumping in a triple ply bench shirt and knee wraps.

Exactly. + Squat suit. Don't forget keep your shins perpendicular.

In the future, all athletes like this:

will be replaced by this:

Awesome

adarqui · « **Reply #46 on:** June 22, 2009, 03:29:40 pm »

lol

jumping/sprinting in Power Pants would be epic.

ya man, if your total is WEAK, then anything you do as an athlete is also weak...

if you dont total 2000+, dont talk to me.

Joe · « **Reply #47 on:** June 22, 2009, 04:04:24 pm »

Quote from: adarqui on June 22, 2009, 03:29:40 pm

lol

jumping/sprinting in Power Pants would be epic.

ya man, if your total is WEAK, then anything you do as an athlete is also weak...

if you dont total 2000+, dont talk to me.

I wonder how close some world class sprinters could get to a 2000. Ben Johnson benched 300+ for reps IIRC (may have been 400+) and squatted 600+..

adarqui · « **Reply #48 on:** June 22, 2009, 04:08:55 pm »

Quote from: Joe on June 22, 2009, 04:04:24 pm

Quote from: adarqui on June 22, 2009, 03:29:40 pm
lol

jumping/sprinting in Power Pants would be epic.

ya man, if your total is WEAK, then anything you do as an athlete is also weak...

if you dont total 2000+, dont talk to me.

I wonder how close some world class sprinters could get to a 2000. Ben Johnson benched 300+ for reps IIRC (may have been 400+) and squatted 600+..

ya well some guys would have some crazy totals.. some guys wouldn't.. you'd find some very fast guys with shitty totals..

alot of sprint coaches do not push the intensity to the max on squat/bench, and especially deadlift.

you'd see major differences among the athletes that drug and those that are clean too.. ben johnson for example..

peace

Joe · « **Reply #49 on:** June 22, 2009, 05:18:08 pm »

Quote from: adarqui on June 22, 2009, 04:08:55 pm

Quote from: Joe on June 22, 2009, 04:04:24 pm
Quote from: adarqui on June 22, 2009, 03:29:40 pm
lol

jumping/sprinting in Power Pants would be epic.

ya man, if your total is WEAK, then anything you do as an athlete is also weak...

if you dont total 2000+, dont talk to me.

I wonder how close some world class sprinters could get to a 2000. Ben Johnson benched 300+ for reps IIRC (may have been 400+) and squatted 600+..

ya well some guys would have some crazy totals.. some guys wouldn't.. you'd find some very fast guys with shitty totals..

alot of sprint coaches do not push the intensity to the max on squat/bench, and especially deadlift.

you'd see major differences among the athletes that drug and those that are clean too.. ben johnson for example..

peace

Clean olympic sprinters?

adarqui · « **Reply #50 on:** June 23, 2009, 12:16:57 am »

6-22-2009

- started jumping good, after 3 jumps had to stop
- started jumping good, after 5 jumps had to stop
- jumped like crap, about 40 jumps total

then did some weight training, squats were way below parallel:

C1: 185 lb. squat singles: 01, 01, 01, 01, 01,
C1: 185 barbell calf raise: 10, 10, 10, 10, 10

C2: 185 lb. squat singles: 01, 01, 01, 01, 01
C2: 185 barbell calf raise: 05, 05, 05, 05, 05

C3: 185 lb. squat singles: 01, 01, 01, 01, 01
C3: 185 barbell calf raise: 05, 05, 05, 05, 05

C1: 135 lb. squat singles: 01, 01, 01, 01, 01
C1: 135 barbell calf raise: 10, 10, 10, 10, 10

peace

adarqui · « **Reply #51 on:** June 24, 2009, 12:58:28 am »

6-23-2009

- right shoulder really bugging.. for a while now when waking up it would bug me, then go away during the day.. this morning it bugged me and i was annoyed, so i stretched it, and all day it was in alot of pain.

- 1 hour jump rope.. interval style, not strict.. forward and backward movements

- ^^^ did this in an sky-lightning storm.. shit was crazy.. i just kept telling myself "lightning doesnt strike lightning" l0l

adarqui · « **Reply #52 on:** June 25, 2009, 12:27:56 am »

6-24-2009

- the 1/4th mile sprints were done on a slightly curvy sidewalk, using markers (1/4th to 1/2 mile)... i planned on using the completely straight ahead 1/4th mile sidewalk, but it was flooded in different spots from the rain.

- 1/4th mile sprints, 5 minute rest in between each: 1:12, 1:14, 1:16

- i couldn't go max even if i wanted too, my legs feel fine, it's just my lungs that are dying.. even on these submax sprints my lungs are feeling it.. so i have to build myself back into sprints like this.. pretty pathetic overall.

- by the 3rd sprint, i couldnt stay on my mid-foot properly.. i felt my heel touching.. my calfs feel like rocks right now, so they just fatigued real bad by that 3rd sprint.

ssbar = safety squat bar

ssbar lunge: 125 @ 5e
ssbar stepup: 125 @ 5e
ssbar lunge: 125 @ 5e
ssbar stepup: 125 @ 5e

ssbar lunge: 145 @ 4e
ssbar stepup: 145 @ 4e
ssbar lunge: 145 @ 4e
ssbar stepup: 145 @ 4e

ssbar lunge: 165 @ 3e
ssbar stepup: 165 @ 5e

- safety bar lunges/stepups were insane on my core... i really only tried SSBAR once but didn't like it, so i never used it again.. but now since my shoulder is bugging i decided to use it.. WOW did it kill my abs/upper back.. my legs didnt even feel stressed during the reps, all core fatigue.. so ill play around with it and see if i can gain alot of strength in this area while still working my glutes/hams/etc.

peace

tmw ill probably rest, and then dunk on friday..

nba8340 · « **Reply #53 on:** June 25, 2009, 02:45:43 am »

sounds good looking forward to a vid and a 39 inch running jump

adarqui · « **Reply #54 on:** June 25, 2009, 03:25:28 am »

Quote from: nba8340 on June 25, 2009, 02:45:43 am

sounds good looking forward to a vid and a 39 inch running jump

thanks man.. i dont expect 39 on friday, but if it happens, ill give you the credit

my calfs are rocked.. so friday they will still be less than 100%.. i really rely on my calfs/ankles alot so, should be around 36 i'd bet.

peace

adarqui · « **Reply #55 on:** June 26, 2009, 08:52:50 pm »

hamstring tendon injury re-surfaced yet again.. this time from standing up and stretching out, like extending arms/back/legs (catlike)

6-26-2009 :

225 lb pin 11 squat for 10 reps: 10 minutes rest between sets
- 78s
- 52s
- 46.82s
- 46.52

barbell calf raise: 135 lb. @ 5x20 in ====> 6:02

peace

phrased well:

"Training studies suggest that there is a subtle interplay between the MHC-IIa and -IIx isoforms, with the latter being downregulated by activity and upregulated by inactivity. However, switching between the two main isoforms appears to require significant challenges to a muscle. Upregulation of fast gene programs is caused by prolonged disuse, whilst upregulation of slow gene programs appears to require significant and prolonged activity.""

Kellyb · « **Reply #56 on:** June 27, 2009, 01:57:04 pm »

That argument on Verkho's forum goes back to something that is true in the majority of cases and that is coaches rarely train and if they do all they do is lift. Thus, all the stuff you hear supposedly smart pepole throwing out is 9 times out of 10 just someone elses theories - and that someone else is usually a labcoat who didn't train either.

If you fool around with it long enough you begin to find there really aren't any hard and fast rules when it comes to lifting other than the principal of progressive resistance. You can lift 7 days per week or 1. Sets of 20 or sets of 1. The body is very adaptable and glaring mistakes will show up in how they affect progressive resistance. Most people are too smart for their own good to really have a realistic view of lifting.

adarqui · « **Reply #57 on:** June 27, 2009, 11:02:08 pm »

Quote from: Kellyb on June 27, 2009, 01:57:04 pm

That argument on Verkho's forum goes back to something that is true in the majority of cases and that is coaches rarely train and if they do all they do is lift. Thus, all the stuff you hear supposedly smart pepole throwing out is 9 times out of 10 just someone elses theories - and that someone else is usually a labcoat who didn't train either.

If you fool around with it long enough you begin to find there really aren't any hard and fast rules when it comes to lifting other than the principal of progressive resistance. You can lift 7 days per week or 1. Sets of 20 or sets of 1. The body is very adaptable and glaring mistakes will show up in how they affect progressive resistance. Most people are too smart for their own good to really have a realistic view of lifting.

when i was getting my degree in exercise science at FAU, hardly any student there actually trained.. you had people who had these crazy opinions on everything, who were out of shape, weak, and hadn't done ANY training.. looking back it was a microcosm.. i mean this one kid, i saw him after 2 years, and he's still telling me: "man i need to dunk, i know what to do it's just i can't get myself to do it", and he's a strength coach for a high school football/baseball team... 2 years and he still hadn't done shit.. haha

but the teachers views shaped their views.. so if you don't actually try to jump high or get fast, you just regurgitate what others are regurgitating.. and at FAU it was all about olympic lifts.. which i would bet is 95% of usa.. "want to get fast / jump high, you better clean and jerk/snatch"..

the regurgiation loop.

the people who trained the most were the girls.. there were some crazy-hot girls who were into pilates/gymnastics/aerobics etc.. ;d

peace

adarqui · « **Reply #58 on:** June 27, 2009, 11:07:53 pm »

6-27-2009

calfs are still soooo sore from the last 400's i ran.. they were less sore walking around today, but once i started warming up to workout, they felt dead/sore as hell.

warmup ~200 yard primetime runs: 2x (light/totally stiff leg)

1/4th mile #1: 1:22
1/4th mile #2: 1:17
1/4th mile #3: 1:21

^^^-- completely dead.. felt like my lower leg was gonna snap in half.. definitely submax HEH.. my recovery/lungs felt good..

jump rope: off & on for 1 hour... intervals x 100-200 FAST sprints with jump rope.. probably 20-25 of them

^^^-- so surprised how good my landings were on jump rope.. landings were SOOOOOOOOOOOOOOOOOOOOO stiff.. very odd.. my lungs/recovery for these were very good too.. i was FLYING on the sprints and not feeling it much..

peace

edit: my calfs feel like rocks.

nba8340 · « **Reply #59 on:** June 28, 2009, 03:39:06 am »

yo

i remember reading in an article or post somewhere u wrote that u have figured out and know now exactly what you need to do to increase ur vert, like exactly what works for you individually. Just wondering what that was

Also i'm looking into buying some fitness books, u got any that u think are must reads whether it's about anatomy, kinesiology, sports training, stretching, or whatever

Adarq.org

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Author Topic: ADARQ's journal (Read 2662473 times)

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