Adarq.org
Blog Section => Performance Training Blog => Topic started by: adarqui on February 08, 2010, 03:52:06 am
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This "thread" is an example journal for my "Making Progress - Keeping a journal" blog entry, which uses a initial post TRAINING HISTORY. I included a few months of the TRAINING HISTORY, but only one month of actual training. This is because I only wanted to show my High Frequency Squat Experiment, which turned me bionic.
*** Keep in mind, this was my initial high frequency squat experiment. I would not perform HFSE as I have done in this log. I would instead utilize back squat singles (MSEM) more instead of mostly performing triples. I would also incorporate heavy unilateral barbell lunges instead of squatting on certain days. Chain squatting would only be above parallel, close stance. I would still keep the 18" dj's. ***
Enjoy the insanity. Anyway, on with the show.
GENERAL INFO ABOUT YOURSELF:
- NAME: Andrew Darqui
- HEIGHT: 6'1 in shoes
- STANDING REACH: 96.5" SINGLE ARM
- COOLNESS: Elite Level
- WEBSITE: http://www.youtube.com/adarqui
TRAINING HISTORY!
GOAL HISTORY:
01/28/2009: running VJ: Long term goal touch of 137". ATOW 130" touch. []
01/28/2009: running VJ: Short term goal touch of 132". ATOW 130" touch. [03/08/2009]
03/08/2009: running VJ: Short term goal touch of 134". ATOW 132" touch. []
01/28/2009: weight: Short term goal of 160 lb. ATOW 172 lb. []
01/28/2009: back squat: Short term goal of 315 lb x 1. ATOW 285 x 1 & 172 lb. []
02/27/2009: touch from two step lead in: short term goal of 132". ATOW 129". []
PROGRESS HISTORY:
01/26/2009: back squat PR : 285 x 1
01/28/2009: bball court running VJ : touch of around 131" (video of jumps: http://www.youtube.com/watch?v=O1A8tdfgxkk)
01/28/2009: weight : 171.6 lb.
02/04/2009: bball court running VJ : sick jump, definitely 132", at 170.6 lb. (jump at the end: http://www.youtube.com/watch?v=vKZem0yfL8Y)
02/09/2009: bball court running VJ : very good jump at 169.4 lb. http://i390.photobucket.com/albums/oo345/adarqui/2-8-2009-good-jump-2.jpg
02/11/2009: vertec RVJ PR: 131.5" http://www.youtube.com/watch?v=KsGVRvlivd4
02/27/2009: vertec 2 step lead in RVJ PR: 129" touch : http://www.youtube.com/watch?v=g8UsNy6cNY0
03/01/2009: vertec 2 step lead in RVJ PR: 130" touch : http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=email
03/08/2009: 132 or 132.5" vertec RVJ touch : PR! : http://www.youtube.com/watch?v=933pde0SvTM
03/10/2009: 18" dj's, TIED PR, but tied it 3x! 3x10 hitting 124" each set.
03/13/2009: 1 step lead in RVJ PR : 129.5" + 18" dj PR: 125" then 125.5" : click watch in hd: http://www.youtube.com/watch?v=qgdfklVEUHk
03/15/2009: full run up RVJ PR!!!!!!!! 132.5" (http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg)
03/20/2009: PR relative strength SQUAT : 280 @ 165 : 1.69 x BW : http://www.youtube.com/watch?v=nPYTKdDnQjE
03/24/2009: PR 18" DJ!!!! 126" touch
03/27/2009: PR DEEP SQUAT 285 @ 165 = 1.72 x BW
FAILURE HISTORY:
01/30/2009: possibly broke finger dunking http://www.youtube.com/watch?v=JxdDVpYXgaU&feature=channel_page
02/04/2009: both achilles achy from rim hang depth drops.. totally stupid dont do that ever again.
02/09/2009: very heavy reverse hypers not a good idea.. back achy/tight from last session.. keep it light adarq you idiot.
02/14/2009: got very sick, killed me..
03/01/2009: hit 130" from a 2 step lead in, but only 131" from a full run up.. i havn't hit the 18" dj's for volume, this is what caused that to occur im sure.. need to make sure im getting my plyos in.
03/02/2009: ran too many 40's, killed my ankle.. dont just run 40's when you havnt build up, fail.. stick with 20's.
03/03/2009: right elbow tendonitis, probably from that shoulder power circuit... way too much velocity, fail..
03/10/2009: left achilles cramped/freaked late at night after 18" dj 3x10.. icing has helped.
03/13/2009: back hurting a little
03/13/2009b: stretched back way too much, making it ache more
03/16/2009: back achy - stretched way too much, left hamstring insertion - 3/16/2009 - old injury - bugging from leaning over in a weird position while typing, left ankle bugging from stretching it... god dammit
03/20/2009: too much stretching of my hamstrings makes them sore, and makes my knees achy.... right lower back hurting from dunking.. started hurting right after.. like it was pulled a little bit.
03/22/2009: injury fail - iso extension ghr kills my right calf
PROGRAM HISTORY:
01/20/2009: DARQ-SYSTEM v 1.0 (ill paste later)
02/25/2009: getting sick pissed me off so i stopped my 1 day on 1 day off routine... ill get back on it if i cant handle my HIGH-FREQ one..
02/25/2009: HIGH-FREQ SYSTEM v 1.0 (trying to make it work, might not work)
03/27/2009: HIGH-FREQ SYSTEM v 2.0c (high freq squat AND high freq plyos)
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Posted: Sat Feb 28, 2009 4:27 pm
gonna log my workouts again since ive been derailed with back annoying me and getting real sick
im trying to do a high frequency routine right now.. so far so good except for slight knee tendonitis feeling in my left knee..
i somehow feel that if i can perfect a high frequency squat routine i could become bionic.. i just need to fig out how to not get knee tendonitis / back tightness..
or maybe ive just gone insane again.. but i dont think so..
2/25/2009
- so sore, tired, weak
afternoon w/o:
- short run up running jump: 126.5
- 225 x 1, 245 x 1, 265 x fail
2/26/2009
- very sore
- very short run up running jumps: 127 !
- broad jump : two 97's
- vert on jump mat: 27
- squat 225x4
- barbell ankle hops: 20 lb. 2" bar x 40
- barbell quick lunges: 20 lb. 2" bar x 13e
- single leg glute bridge: 35,35,30,30,30 <-- 160 total each leg... hamstrings beat down
2/27/2009
- very sore
- 2 step lead in running jump: 129!
- broad jump: 97
- squat 225 x 5
- barbell back squat jumps in oly shoes: 20 lb. 2" bar x 15
- barbell ankle hops: 20 lb. 2" bar x 40
- single leg glute bridge elevated : 18" box 3x30
- double leg glute bridge elevated : 18" box 3x15
next 3 workouts will have me doing the same thing.. except the barbell jumps etc will be replaced with RFI..
peace
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Posted: Sun Mar 01, 2009 5:24 pm
130" touch off a two step lead in.. PR
131" off a full run up - WTF gahhhhhhhhhhhhhhhhhhhh
see what not doing plyos does to you.. i should have hit 132" ez today dammit
will post vid later..
peace
vid, click watch in hd l0lz.
http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=channel_page
put my short run up jump pr, 131" run jump, and some RFI at the end.. rfi was actually a little slow but looks fast imo.
3/1/2009
- a lttle sore
- 2 step lead in running jump: 130 " PR
- full runup : 131" bleh, no bounce
- some pogo hops
- back squat: 185 x 10
- 2" 20 lb. bar squat jumps x 10
- rfi : 29 in 10 seconds
- single leg glute bridges : 150 each leg
- shoulder crap
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Posted: Tue Mar 03, 2009 1:38 am
3/2/2009
- knees not as achy
- 40's in spikes: 1
- broad jump: 99 (PR?)
- squat: 185 x 10 (hard)
- 40's in spikes: 2
- sl 18" glute bridges: 30,30,30,50,50
- shoulder power circuit
will upload the shoulder power circuit crap later..
felt great during sprints etc, then like 3 hours later i get out of bed and my ankle is killing me.. icing it helped immediately.. so i should be fine by tomorrow.. even if im not im doing plyos.. suck it.
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Posted: Tue Mar 03, 2009 11:01 pm
3/3/2009
completely dead: lower/mid back, hamstrings, calfs, knees achy, shoulders tight, and right ankle painful from sprints yesterday
12" depth jump: 121" touch, best of 5 reps
18" depth jump: 122.5" touch, best of 5 reps
24" depth jump: 123" touch, best of 5 reps
1 step lead in RVJ: 126" touch <--- happy with this..
squat: 245 x 3
barbell hops (going forward) : 30 lb. @ 30 reps
single leg RFI : 3 x 20e, 1x30e
double leg RFI : 2x30e
double leg glute bridge: 4 x 50
bodyweight reverse hyper: 4 x 25 <-- feels so good on my lower back
i should not sprint more than 20 yards for a month or so.. only 20's.. damn ankle is dying.
peace
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Posted: Thu Mar 05, 2009 10:45 pm
i jumped insanely good for how sore/bad i felt..
and my broadjump/squat were way down.. so maybe my jumping is down too.. so sunday i should be flying.
tmw ill work up to a max single and thats it.. done.. rest, caffeien x 10 on sunday, and 132-133" touch.
pc
3/5/2009
- 1 step lead in RVJ: 128" (on third jump) <-- REALLY GOOD
- full run up RVJ: 131" <-- SUX, BUT REALLY GOOD
- squat: 255 x 2 (so bad)
- broad jumps: 95 (so bad)
- mr hurdle leaps: 5 feet, couldnt get six, legs dead (so bad)
- double leg glute bridge with 5 second hold: dont know how many but a ton
- shoulder health
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Posted: Fri Mar 06, 2009 3:18 am
forget working up to a max, im using squat as stim.. im not supposed to be going max
anyway, forgot to mention this
woke up achy/sore/shitty etc.. but wanted to jump good so i thought about it intensely for a bit.. so in the afternoon i started getting shaky/jumpy/jittery etc.. like if i had taken tons of caffeine (such as when i do this before my sunday jump sessions).. but i didnt take any caffeine whatsoever.
so odd
it lasted all day until 8pm and then it got even worse.. but i had so much pop for how crappy i was feeling.
interesting
pc
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Posted: Fri Mar 06, 2009 10:20 pm
IT'S CONFIRMED:
squatting pretty much every day, heavy, is basically a drug in itself..
i feel so (expletive)in amped up until i squat.. it's like my body is in a sort of withdrawl until i squat.
weird.
3/6/2009
- HUGE WARMUP
- broad jumps: SKIPPED
- squat: 225 x 3 (held breathe for entire set, why do i keep doing this? so weird)
- S1: double leg glute bridge: 3x40
- S1: power skip x 30 yards: 3x
- S2: bodyweight reverse hyper: 3x30
- S2: some light alternate leg bound, real light, working on popping off the ground: 3x30 yard
right ankle hurting still.. damn 40 yard sprints.. (expletive) WILL I PLZ NEVER SPRINT AGAIN.. ill sprint again tho and hurt something again.. i shouldnt be sprinting ever.
peace
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Posted: Sun Mar 08, 2009 10:59 am
tonight im supposed to hit 132+".. planned my week around it etc
and im feeling sick again..................
bleh
both times ive started feeling sick, i had visited my mom the night before... she has a cat, maybe it's lowering my immune system because i might be alergic.. but people at work have been getting sick multiple times.
not good..
im still going to try and get it, but by 6 tonight i might be trashed..
peace
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Posted: Mon Mar 09, 2009 1:18 am
thnx everyone for the support!
http://www.theverticalsummit.com/viewtopic.php?p=52324#52324
got 11'
thats the thread..
3/8/2009:
- full run up RVJ: 11' touch! (PR!)
- squat: 235 x 3
- sl glute bridges : 4 x 25
- reverse hyper : 4 x 25
peace
Posted: Mon Mar 09, 2009 1:14 am Post subject: adarqui joins the 11' touch club (~35.5-36" rvj)
click HD (watch in hd!)
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
Very Happy
yo! finally got it! put together a little vid for everyone..
reach = 96.5", touch = 132" or 132.5", cant tell if i hit the 132.5".. can see it move though.
i gave a shout out to TVS forum and DB forum.. i wouldn't have gotten here without everyone's energy/advice/positivity/negativity/creativity/successes/failures etc.. lol
ill upload the icon footage later.. it took me like 4 hours just to upload this, so maybe ill upload icon footage tomorrow or whatever.
next stop, 138" (11'6") = 41.5" RVJ!!!!
peace.
(http://i390.photobucket.com/albums/oo345/adarqui/3-8-2009-adarq-huge-pr-35p5or36.jpg)
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Posted: Mon Mar 09, 2009 11:05 pm
achy/sore a bit..
damn those single leg glute bridges really killed my hammy this time.. i mean i can feel that exact part straining, but i just fight through.. seems to not be adapting properly so i might just stick with double leg glute bridges for a while.
3/9/2009
- right shoulder achy and right medial hamstring strained.. hamstring from damn SL glute bridges.. i should
just stick to double leg.
- nice warmup
- squat: 235 x 3 (went up faster than yesterday)
- S1: dl glute brudge : 4 x 50
- S1: bouncy jog : 2x30 yard
- bw reverse hyper: 4x30
- shoulder prehab
here's a summary of what i've done since getting the flu:
high frequency variables:
squat:
======
2/25/2009: 245 x 1
2/26/2009: 225 x 4
2/27/2009: 225 x 5
3/1/2009: 185 x 10 (dont do this)
3/2/2009: 185 x 10 (dont do this)
3/3/2009: 245 x 3
3/5/2009: 255 x 2
3/6/2009: 225 x 3
3/8/2009: 235 x 3
3/9/2009: 235 x 3
verts:
======
2/25/2009: 2 step lead in RVJ 126.5
2/26/2009: 2 step lead in RVJ 127"
2/27/2009: 2 step lead in RVJ 129" (PR)
3/1/2009: 2 step lead in RVJ 130" (PR) full runup: 131" (no bounce)
3/3/2009: 12" DJ (121"), 18" DJ (122.5"), 24" DJ (123"), 1 step lead: 126"
3/5/2009: 1 step lead in RVJ 128" (PR) full run up RVJ: 131"
3/8/2009: full run up RVJ 11'!!!!!!!!!!!!!!!! (PR)!!!!!!!!!!!!!!!!!!!!!!!!!!
broad jump:
===========
2/26/2009: 97
2/27/2009: 97
3/2/2009: 99 (PR)
3/5/2009: 95
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Posted: Tue Mar 10, 2009 11:17 pm
3/10/2009
- light full run ups - 128"
- 12" dj: 1x3 : 122.5"
- 18" dj: 3x10 : 124", 124", 124" (last jump) (these tie PR from 18" !!!!!!!!)
- squat: 235 x 3
- double leg glute bridge: 70,50,50,50,70, 70, 70, 70, 70
- shoulder prehab
those 18" dj's were very good.. things looking good for sunday.
left achilles/ankle felt fine up to 2 hours after.. then it freaked out.. feels so weird.. cant explain it! scary.
now things looking a little weird for sunday.
peace
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Posted: Thu Mar 12, 2009 9:33 pm
balls/groin bugging me.. could have hit 275 x 1...
BW = 165
3/12/2009:
- deep squat: 245 x 3, 265 x 1
- double leg stiff leg glute bridge: 5x20, 1x40
- shoulder work
peace
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Posted: Fri Mar 13, 2009 2:15 pm
2 PR's !!!!!!!!!!!!!!!!!!!!!!!
so much power today.. i should have actually done some RVJ's but ididnt have it planned so...
man if im this powerful on sunday, im hitting 134" !!!!!
3/13/2009:
- 1 step lead in RVJ: 129.5" touch !!!!! PR!!!!
- S1: 18" DJ : 2 x 5 : 125" PR!!!!! in first set, 125.5" PR!!!!!!!!!! second set
- S1: 20 lb. 2" thickbar stiff leg hops: 1 x 3
- deep squat: 235 x 3 : hard today
- double leg 18" glute bridges: 4x50
- shoulder work: check
peace
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Posted: Sat Mar 14, 2009 12:13 am
pr's from today
http://www.youtube.com/watch?v=qgdfklVEUHk
quote at beginning is from bernard hopkins, understand him..
and oh ya im flicking off charliea..
peace
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Posted: Sun Mar 15, 2009 6:19 pm
132.5"
actually felt it...
so PR, but only by 0.5"
:/
vid later..
jumping was insane on warmups, then i fucked up.
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Posted: Mon Mar 16, 2009 1:13 am
3/15/2009
- full run up RVJ : 132.5 PR!!!!!!!
- squat: 245 x 3
- 20 lb. bar stiff leg ankle hops : 1x5, 1x10
- single leg glute bridges, alternating every ten, 2 x (5x10e)
- reverse hyper: BW @ 2x50
- shoulder work
- toe crunchers : 5x10
will post vid later.. working on another vid for my pro baseball guys.. training mixtape.
pc
132.5" touch pic.. in the vid you cant even see the stick move.. but i felt it on my finger tip so i know i got it.
(http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg)
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Posted: Mon Mar 16, 2009 10:41 pm
back was bugging today.. tweaked my left achilles catching my grandpa when he stumbled, i planted hard on my left forefoot. was stinging all day.. then at night it felt much better.. so very odd
3/16/2009
- squat : 225 x 3
- reverse hyper: 90 lb. x 25,20,15,15,15
REVAMPING MY SYSTEM.
ok so ive gotten as far as im going to get doing the same squat weight every day... i feel that if you do that you can adapt to it.. but it does get in your head as you get heavier, and this messes with you..
so instead ill do like
sunday ; go for pr x 3 (say 265 x 3)
monday ; light x 3 (say 225 x 3)
tuesday ; light x 3 (say 225 x 3)
thursday ; try and tie pr (265 x 3)
friday ; light x 3 (say 225 x 3)
sunday ; go for pr or tie pr etc...
thats much better than doing 265 x 3 every time i squat.. hehe.. but i still need to go heavy every day, just not MAX heavy at this stage..
so im diverting my plan slightly but this is smarter.
peace
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Posted: Tue Mar 17, 2009 2:34 pm
since my back is a little achy, and what causes it to get achy is going deep squat heavy, im gonna play around with chain squats for 1-2 weeks..
so say ill be doing 225 on the bar, with 40 lb. chain.. 225 on bottom, 265 at top roughly..
will hit my quads harder too..
should be interesting.. i think im just gonna go 225-235 with 40 lb. chain added for the next week or two and keep up w/ the frequency.. give my low back a break at the bottom of the squat.
good idea i think...
peace
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Posted: Tue Mar 17, 2009 11:01 pm
3/17/2009:
- FELT BAD, MOSTLY IN MY BRAIN
- 1 step lead in RVJ: 128"
- broad jump: 95"
- squat: 205 + 80chain x 3, 225 + 80chain x 1
- 30 lb. 2" bar - barbell hops: 4x10
my barbell hops were SOOOOOOOOOOOOOOOO good after the chain squats... the chain squats really hit my quads hard.
i will stick to 205 x 3 @ 80 lb. chain
164.2 lb. today
old left hamstring insertion injury bugging me all day.. then at night, out of nowhere it feels better yet my right one is now stabbing,.. in the exact same spot..
bleh
i always say "im never stretching again", but im always overstretching things and hurt something else.. im going to just stretch to hell now im tired of (expletive) getting strained from stretching...
i know exactly what causes this hamstring insertion strain.. didnt expect the right one to give out though.
peace
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Posted: Wed Mar 18, 2009 12:58 am
uh....
just did 3 hours of stretching.. no lie
hit my hamstrings/medial thigh soooooooo hard..
also hit every other muscle in my body..
i would do some toe hops in between, man i had so much pop.. felt so loose..
tomorrow i bet i feel kinda crappy though koz, first time going that insane on stretching will probably piss off a few things..
i can honestly say thats the most intense ive ever stretched.. i would just keep gradually getting more and more ROM until i was at like extreme ROM.. by the end i could just get into those positions without "gradually trying to get more rom"...
whtever, im so tired of saying "i pulled something stretching".. im going to get very flexible..
peace
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Posted: Thu Mar 19, 2009 9:23 pm
some dunks from today
http://www.youtube.com/watch?v=x9V5KCrt92w
click HD
two are good height.. one sucked
hamstrings so sore, back a little achy, knees a little achy.. stretching seems to make me achy but it did prevent my hamstring tendon from hurting during today's jumping..
3/19/2009
- MORNING:
- ~20 max running jumps
- ~15 dunk attempts
- EVENING:
- squat : 225 + 80 lb. chain x 3
- reverse hyper : 135 @ 2x30, 185 @ 1x30
i want to feel fresh for sunday.. i want to land some big dunks on sunday.
peace
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Posted: Fri Mar 20, 2009 2:42 pm
PR SQUAT!
after 225 + 80 chain yesterday, i feel tired as hell today.. eyes sensative to sunlight etc.
so when i get to the gym im like F it.. lets get it
280 x 1 @ 165 lb!!!!!!!
thats 1.69 x BW!
previous pr was 285 @ 170, which is 1.67 x BW..
got it on vid with my macbook, felt ugly, wasnt as ugly as i thought.. broke parallel very slightly..
peace
Posted: Fri Mar 20, 2009 8:24 pm
3-20-2009
video of squat PR:
http://www.youtube.com/watch?v=nPYTKdDnQjE
3/20/2009
- RELATIVE STRENGTH SQUAT PR!!!!!
- 280 @ 165
peace!
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Posted: Sun Mar 22, 2009 11:15 am
http://www.youtube.com/watch?v=NOR382nDn2U
click HD
excuses:
- slept at 12-12:30 am, woke up at 3am, 4am, 5am, 6am.. finally decided to just go do dunks then.
- everything i dunked freakin' flew out until the 25th minute... i was getting up good but crap was just flying out of the rim.
anyway, i landed like 6 out of 40-50.. heh.. the first one is pretty good there (near 11' touch).. no camera angle trickery either koz now i have my tripod and i had the camera elevated to like 6 feet high.. so good perspective.
anything other than 11'6" touch for dunking is unacceptable.. it's just crappy dunking until you get 11'6"..
peace
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Posted: Sun Mar 22, 2009 10:44 pm
3/22/2009
- MORNING dunking : 6 out of like 50, landed 2 good ones
- EVENING
- 205 + 80 chain x 3
- iso extension GHR: very tough
--- worked up to 80 lb. x 10 seconds x 3 reps
--- did BW x 10 seconds x 5 reps (very easy after the 80 lb.)
--- did 40 lb. x 10 seconds x 5 reps (should do this more than doing the heavier one's... on ghr its scary)
--- BW x 40 seconds x 2 reps
- revere hyper partials at top: BW @ 4 x 25 (kill glutes/low back)
iso extension on GHR is insane.. cant do nearly as much as i could on back extension version..
it seems that it might bug my ankle a little too in that area from long ago.. when im in dorsiflexion it pluts alot of stress on there.
anwyay, felt so strong on 205 + 80 chains x 3 ... 235-245 + 80 chain x 3 will fall tuesday.
peace
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Posted: Mon Mar 23, 2009 9:55 am
just had to mention how sore my right gastroc is..
left one is a little sore
right one is completely unstretchable.. hah
that iso extension GHR killed it.
good stuff.
other than that im not too achy/sore anywhere else.. considering i did so much jumping yesterday and then squatting/ghr/reverse hyper at night, im impressed.
peace
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Posted: Mon Mar 23, 2009 11:45 pm
3/23/2009
- 205 + 80 chain x 3
- lightly weighted reverse hyper partials: control it: 20 lb. @ 4x15 (so great)
- right calf completely dead
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Posted: Tue Mar 24, 2009 2:54 pm
ok so right calf dead.. bugging me all day..
wasnt going to do dj's
did them anyway
and PR'D!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
bw = 164.4
3/24/2009
- 18" dj : 2x10 : first set (126" !!!!! PR!!!!!!!!) second set (125.5")
- CLOSE STANCE (feet under armpit) deep squat : 245 x 3
- reverse hyper partials: 20 lb x 15, 40 lb @ 2x10 , 20 lb x 25
will post vid later, and vid of partial reverse hypers etc..
im not going to do any of the iso extension GHR (expletive) koz my old calf tear from way back, seems to get reinjured.
anyway, peace
Posted: Tue Mar 24, 2009 9:46 pm
click HD:
18" dj PR of 126" touch!
http://www.youtube.com/watch?v=0efalqyxhRM
partial reverse hypers (my sexy glutes) and iso extension ghr (by eddie)
http://www.youtube.com/watch?v=t3wq_LPbF-U
peace
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Posted: Thu Mar 26, 2009 8:31 pm
not feeling too great today..
could barely walk, right calf so fucked.. so i did like 2 hours of painful trigger point (expletive) on it.. no joke, two hours..
felt much better all day
at night had the jump mat out... so i was doing a small jump onto the mat, then stiff leg angle hopping it for max height..
i hit a bunch of 30's and 29's.. 30.3 was my highest
eddie hit a 30.7
calf feeling weird a bit, we'll see tomorrow.. i wasnt supposed to do anything today, big training session tomorrow.. but maybe this is what my calf needed.
peace
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Posted: Fri Mar 27, 2009 4:05 pm
3/27/2009:
- ez run jump : 131"
- DJ @ 3x10 (first set 126", second set 125.5", third set 125.5")
- 285 x 1 @ 165 lb. DEEP (PR!!!!!!!!!!) = 1.72 x BW
- reverse hyper (partial - controlled) ; 40 x 15, 50 @ 3x15
squat was just below parallel.. got it on hd from a 30" elevation.. will upload later.
the weird thing was i warmed up squatting high to try and see if that bothered my hip less... hip started feeling tight around 245.. so i didnt squat deep until the 285..
took a while to get 285 up.. but it looked nice.
right calf felt better today.. still tight - but alot better.
peace
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Squatting During HFSE:
02/25/2009: 245 x 1
02/26/2009: 225 x 4
02/27/2009: 225 x 5
03/01/2009: 185 x 10 (dont do this)
03/02/2009: 185 x 10 (dont do this)
03/03/2009: 245 x 3
03/05/2009: 255 x 2
03/06/2009: 225 x 3
03/08/2009: 235 x 3
03/09/2009: 235 x 3
03/10/2009: 235 x 3
03/12/2009: 245x3 , 265x1
03/13/2009: 235 x 3
03/15/2009: 245 x 3
03/16/2009: 225 x 3
03/17/2009: 205 + 80 chain x 3, 225 + 80 chain x 1
03/19/2009: 225 + 80 chain x 3
03/20/2009: *PR* 280 x 1 *PR*
03-22/2009: 205 + 80 chain x 3
03/23/2009: 205 + 80 chain x 3
03/24/2009: CLOSE STANCE 245 x 3
03/27/2009: *PR* 285 x 1 *PR*
Various Jumping PR’s during HFSE:
02/27/2009 : 2 step lead in RVJ PR: 129" touch : http://www.youtube.com/watch?v=g8UsNy6cNY0
03/01/2009 : 2 step lead in RVJ PR: 130" touch : http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=email
03/02/2009 : broad jump PR 99"
03/08/2009 : 132” vertec RVJ touch : PR : http://www.youtube.com/watch?v=933pde0SvTM
03/10/2009 : 18" dj's, TIED PR, but tied it 3x. 3x10 hitting 124" each set.
03/13/2009 : 1 step lead in RVJ PR : 129.5" + 18" dj PR: 125" then 125.5" : http://www.youtube.com/watch?v=qgdfklVEUHk
03/15/2009 : full run up RVJ PR: 132.5" : http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg
03/24/2009 : PR 18" DJ. 126" touch : http://www.youtube.com/watch?v=0efalqyxhRM
a few weeks after completing HFSE:
http://www.youtube.com/watch?v=vG2uo2nj3E0&fmt=22
http://www.youtube.com/watch?v=vG2uo2nj3E0
peace.
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yay