Adarq.org

23 August 2010

Conditioning/recovery workout:

Weight@session : ~188
Injuries/aches/soreness:
Was kinda sick all weekend , not much though , just a little fever , feeling a little weak today too.

- 10 mins light jog
- 10 mins dynamic warmup
- 3 mins rest

-10x80m sprints
Was about 60% , 25sec run / 35 sec rest
Feeling great , breaths , acceleration , top speed , bounce , all great!

- 3 mins rest
- Bunch of low/mid effort jumps

-Jumps , 10' rim , concrete:

1x4 SVJs : ~26''
1x3 dropstep DLRVJs : ~29''
1x3 1 step DLRVJs : ~30''
1x3 2 steps DLRVJs : ~31''
1x3 full run DLRVJs : ~31,5''

Bad jumping day, haven't had one for a looong time ,   , LOL

congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences?  What was the same in their programs, what was very different, different approaches, etc?

Quote from: nba8340 on August 21, 2010, 04:55:31 pm

awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...

yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences?  What was the same in their programs, what was very different, different approaches, etc?

Quote from: vag on August 21, 2010, 05:43:00 pm

Quote from: nba8340 on August 21, 2010, 04:55:31 pm

awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...

well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.

peace man

got ya, keep up those gains man and congrats on being in the article

I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

That's interesting , ill sure have it in mind , especially in my explosive workouts/blocks.
For now i'll stick with higher reps because main focus is hypertrophy & GPP.
Thanks for the tip!

================================================================================

27 August 2010

Weight@session : ~190
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 1/5
Hamstrings : 3/5 , good!

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )

INCLINE BENCH CHEST DB FLY:
1x8@24 each hand
1x8@35 each hand
1x8@35 each hand

WIDE GRIP LAT PULLDOWN:
1x6@132
1x6@143 ( +11lbs )
1x6@154 ( +22lbs )
1x6@154 ( +22lbs )

SEATED ROW:
1x8@110
1x8@121
1x8@132


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@99 ( +11lbs )
1x6@110 ( +22lbs )
1x6@110 ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66 ( +11lbs )
1x8@77 ( +22lbs ) , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@55 ( -11lbs ) , oops , didnt remember last weeks load well!
1x12@66
1x12@77 ( +11lbs )

Still not pushing 100% , perfect form and ROM in every single rep , very glad with the load increments.

Yeah you make good points with the open chain thing. I think it just boils down to personal preference.

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


30 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 3

Bodyweight@session : ~191
Injuries/aches : none
Soreness : none

SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?

BSS:
1x8@121 , ( +11 lbs )
1x8@143 , ( +11 lbs )
1x8@165 , ( +11 lbs )

LEG CURLS:
1x8@55
1x8@77 , ( +33 lbs )
1x8@99 , ( +33 lbs )
1x8@110 , ( +33 lbs )
Switched from 3x12 to 4x8.

SINGLE LEG STANDING CALVE RAISES:
1x8@44
1x8@66
1x8@88
Was too tired to load and unload 350lbs on the machine so i did them single-leg , 8 reps each leg.
For my BW 88 lbs single leg ~= 370 normal so OK.

Again , very happy with the improvements but still those numbers are WEAK!