Adarq.org

dcjayhawk from TVS trying to get on my level, syke..



u aint got no situation brah.

ok no jokes good work dcjayhawk.

6/25/2010

soreness: hamstrings/glutes STILL, calfs (new)
aches: right knee really bugging

weight: 159


after my sprint workout, right before my upper body workout, i got chased by a pitbull or something.. i jumped up and climbed onto my power rack, it sat there barking for like 10 minutes, as soon as it left i got my phone and called my dad who was inside.. loooll..... he came out with a michette and was trying to find it, he's nuts anyway other people had called the cops on it too and they were looking for it all night apparently it was causing trouble.

_scared the fuck out of me_

to be honest though it looked like this thing:






sprints:
- 10 40's
- 5 35's
- started raining
- ~300 walking lunges each leg

- chased by dog

- upper body guarding myself with michette: dips/chinups




bad headache all night :<

peace

Quote from: adarqui on June 24, 2010, 05:15:20 pm

Quote from: Tam on June 24, 2010, 04:33:27 pm

Andrew, can you give me a typical week breakdown of your training like what you do and how many times you train? Seen a few of your videos and you can definitely get up!

currently or when i was using weights for vert (~1-3 years ago)?

currently im at like 34-35 max RVJ, 1 year ago i was 39 max RVJ..

1 year ago i was relying on:
- slightly above parallel + high bar squat + close stance + feet neutral
- barbell lunges / barbell stepups
- higher frequency training, consisting mostly of singles on squat, reps on unilaterals
- plyometric and reactive training: depth jumps and force absorption stuff, stiff leg ankle hops
- jumps & caffeined up jump sessions


currently:
- bodyweight training : isos/reps etc
- sprints
- jumps
- eating better
- phasing in plyometric/reactive training
- high frequency

hope that helps

Yeah that helps. Why the move from wight training to bodyweight training though?

dno it's like a big experiment i've always wanted to do.. i know the weightlifting stuff works but it does take a major toll on me with all of my dumb injuries so, trying to figure out this non-weighted training has always interested me.. so far so good until monday, my right knee has been bugging, but prior to that i've felt way better than when i was weight training, for the last 3 months or so.

every time i've tried doing this experiment before, i've run back to lifting real quick.. im most likely going to do this until 2011 or so and then re-evaluate.. if i need to ill throw in some MSEM lifting etc.. by then i should be flying though so who knows.

peace man

7/26/2010

BW 158

soreness: calfs/quads
achyness: right knee, left shin


wanted to dunk today but just knew i wouldn't be able to so i did a sprint/upper workout..


workout:
- ~4 mile walk with interval sprints mixed in, mostly 30-40's (about 10 or so), started off with 4 tempo 100-200's to warm up
- quads were dead during sprints but i still had speed
- dips/pullups/chinups/pushups


on the sprints, i did this last night too, say i ran a 40, i tried decelerating from 40-45 or 40-50.. i can decelerate really good.. so these are sprint+decel's.. i think thats why my quads were so wrecked today..

good sign

HOPEFULLY i feel good tomorrow to do some dunks..

peace



edit: testing something



another ad test:



another ad test:

Lol, Royler Gracie.

6/28/2010

bw: 157

soreness: hamstrings/glutes
aches: none

i'm fallen into a major GPP phase so i don't expect to be jumping good right now..

workout #1:
- went to bball court for like 30 minutes, only had 30 minutes had to go somewhere
- some jumps off 1-2 step lead ins, like 30 max
- quads were dead

went out, had philly cheese steaks + ice cream

workout #2:
- felt real tired.. woke up a bit after jumps were done
- 3 20 yards sprints mixed in while walking to bball court
- 4 x 5 EACH (left right plant then right left plant) jumps from 1-2 step lead in, in track flats
- got 30" (10'6) or so max on LR, 10'3 or so max on RL
- happy about the RL plants, thats probably the highest ive had in a while
- most of my LR's were 28-29" though, didnt care though

- back to sprinting: ~3 x ~40, ~2 x ~60, ~2 x ~100
- i pulled my adductor on my second 100, which was intended to be my last sprint.. bleh shit is mad tight.. which reminds me, i need to somehow get very flexible without hurting myself...................... heh

- walking lunges: a ton.. hurt real bad on my adductor at first (~first 30 reps each leg or so), then it started loosening up..


stretching the rest of the night

i can barely move my hams/glutes/quads/adductor are pulsating.. lol




so ya i have to get more flexible without ripping a damn tendon.. so this was a good thing to happen in all honesty.. i stopped sprinting (well i decel'd) as soon as i felt it.. have to get more rom though!

peace

wow man thats a tuff sesh with a shit tonne of volume! good work ethic........

thanks man.. so lame though that my adductor pulled.








6/29/2010

bw = 157

soreness: glutes/hamstrings/triceps
aches: none
injuries: right adductor strained..

did some really long static stretches during the day, helped loosen it up a bit.. but as i was jogging up to the bball court i was feeling it, just had to be careful.



workout:
- interval jog to bball court
- jumps: 5 LR, 5 RL x 3  -> got up lower than yesterday on average, but had the same peak jumps as yesterday, so thats a good sign.. RL i felt my adductor, LR none at all.. so maybe the RL's yesterday prior to sprinting is what made my adductor fatigued enough to pull, interesting..

- 1.5 mile quick jog back home: felt great, had to because a huge storm was coming.. i beat it, started pouring down hardcore right as i got home.. i actually enjoyed this jog, might do another one thursday.

- dips/neutral grip pullups: 4 supersets.. weak on pullups but strong on dips.. pullups were surprisingly weak, felt so odd, but i dont care

- natural ghr's: PR PR PR.. best partial reps ive ever done!!!!! spent about 15 minutes straight on it.. doing all kinds of crap including those deeper rom partials.. happy with this, very happy

- stretching off and on the rest of the night..



adductor didnt bug out at all on the natural ghr's.. so much hamstring on those im loving it.. i have to keep improving those, that's going to be very important for my sprint speed.





i plan on jumping / sprinting / walking lunges tomorrow.. we'll see about the sprinting, probably won't be able too..

these high rep walking lunges make my legs feel crazy strong, especially when i deload a few days, right now im in a constant state of fatigue and they feel real strong.. high rep walking lunges are perfect.

ok peace!

Did you take down the video of you being completely awful at GHRs from your youtube channel? Because I can't find it.