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Messages - adarqui

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14341
Injury, Prehab, & Rehab talk for the brittlebros / Re: Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life
« on: October 17, 2012, 07:53:00 am »
note to self:

focus on multiple set light 20 rep squats. stop wimping out and messing with heavier 5's and 10's.

reason: they make my legs/body feel so good + they force me to stay lighter which is part of my current goal.. improve them slowly, but don't go heavy, let the adaptations dictate wheter i move up instead of forcing it.

14342
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2012, 07:49:33 am »
lul 181 this morning.

14343
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 17, 2012, 01:48:47 am »
i won't be forum'ing as much for the next two weeks because i have lots of studying to do.. studying plus some other stuff.

i'l still be on but just not all day like i've been lately.. after 2 weeks, should be back to normal.




10/16/2012

bw = 178
soreness = none, feel great
aches/injuries = only right hip from that dumb tweak
fatigue = moderate

SESSION:

S1: single arm DB row: 70 lb @ 3 x 12
S1: SSBAR deep squat: 145 @ 3 x 20

tired@!$

peace

14344
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 16, 2012, 01:53:06 am »
Quote from: UMThrower on October 14, 2012, 08:01:49 pm
Here's my two cents with regards to the imbalance overhead pressing. You might have some weakness in the smaller muscles that keep the shoulder socket intact. If they're working in overdrive to keep the integrity of the socket while pressing, you're probably gonna see a drop off in strength in that shoulder. I don't know specific anatomy stuff for the shoulder to know what muscles would be causing that so obviously can't help you there. But could be something to look into if you really care about getting even strength in your shoulders.

right i need to do more direct shoulder work, for sure.

nothing i do is going to catch it up completely to my right though, it's more of a motor learning issue over years and years.. right will always be stronger, sure it could catch up a bit more though.





right hip bugging me a bit tonight.. tweaked it doing something completely unrelated to training/athletics/etc.. just stepping around something all weird, felt the muscle (tfl or something) spaz out real quick.


10/15/2012

BW = 175
SORENESS = none
ACHES/INJURIES = right hip via the dumbest shit, not from training
FATIGUE = crazy low

SESSION: quick

S1: neutral grip pullups: BW @ 3 x 8
S1: SSBAR deep squat: 125 @ 3 x 20
S1: single arm DB bench press: 50 lb @ W, 60 lb @ (R=15,L=10), (R=14,L=10)

2: single arm DB curl: 40 lb @ (R=9,L=10)




stupid hip crap.. so annoying, tfl just spazzed now it's all achy.

lifts felt great, 20 rep squats felt great, didnt bug me as i did them.


pC!#!@#

14345
Mixed Martial Arts / Re: bonnar vs silva
« on: October 15, 2012, 06:20:15 pm »

14346
Pics, Videos, & Links / Re: beast
« on: October 15, 2012, 06:18:28 pm »
Quote from: LBSS on October 15, 2012, 01:09:42 pm
holy smokes: http://deadspin.com/5951571/heres-the-insane-suplex-an-alabama-defensive-lineman-laid-on-a-missouri-running-back

nuts, he get in trouble?

14347
Boxing / Re: who is watching rios vs alvarado? absolutely insane..
« on: October 15, 2012, 06:11:50 pm »
Quote from: AlexV on October 15, 2012, 05:09:07 pm
When the card was announced you knew rios alvarado would outshine the main event.  Great fight.  Wanna see them do it again. 

same.. still cant get over how intense that was.

it's very rare that i cringe while watching fight sports, i cringed a ton during that fight.


Quote
Loved rios interview afterwards.  Never heard so many f-bombs dropped.

hah man, rios is clinically insane.. i think he has pain wired to humor/laughter somehow. he seems to be getting a kick out of being beat up, doesn't phase him at all.

crazy shit

14348
Performance Training Blog / Re: An Introductory Block
« on: October 15, 2012, 07:55:16 am »
Quote from: MrBig on October 15, 2012, 03:27:16 am
SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets

this means that I should do 4x5 with just a bar then put that weight on the bar and do 3x8 ? :) Just wanted to make sure,and to see if you recommend this to master first and then get into a high rep squatting and that Max Effort thing after ? :)

ya, i put in MANDATORY warmup sets with just the bar in order to instill some discipline.. everyone wants to rush into lifting heavy, but, when you're somewhat of a beginner/novice, you want to make sure that you do some really light warmup sets. During these warmup sets, you focus on what you will do, during your real sets.. you try to get your form perfect, go over your cues, and get mentally ready for the heavy stuff... the best lifters in the world, olympic lifters, usually do several sets with just the bar => and these guys can put up some insane weight.. it's always good to visualize + warm up the actual muscles using very light weight..

ya so, once you do 4x5 with 45 lb, which can be done in < 2 minutes.. you start putting the weight on until you hit your goal weight for the day, then you do 3x8.. for example, goal weight of 225 @ 3x8:

45 lb @ 4 x 5
135 @ 1 x 8
185 @ 1 x 5-8
205 @ 1 x 2
225 @ 3 x 8

peace man!

14349
Introduce Yourself / Re: Heyyy! :)
« on: October 15, 2012, 07:51:20 am »
Quote from: MrBig on October 15, 2012, 02:41:07 am
Hey guys,

Whats up ?

welcome man!


Quote
I just wanted to say hi, I have been reading forum posts for at least two weeks now and will need at least two weeks more to get me going. It's crazy how much info there is here.

hah ya it amazes me also.. keeps growing/expanding too, i have pity on anyone joining this forum 5 years from now lolol.



Quote
I am from Serbia,19 year old,big ball fan,dunking fan.
I am a onee/two foot jumper,can not do anything spectacular. I trained professionally basketball last year and now stopped because of school. I got into a university for informatics and I am really happy with it but I can never stop balling and jumping. :)
I will give more details on me when I start my journal also a few questions,will probably start with that "Introductary block " (not sure if spelled it good :D )...I always considered myself as a "Beginner" in weight lifting and intermediate in plyos.

nice!

ya the intro block is a good start, as long as you push yourself (like with any program), it's fundamentally sound.. regardless of the program/routine it comes down to consistency & how hard you push yourself, but within the realm of safety/proper form etc.. eager to see your progress.


Quote
I am not new to lifting tough,but something always stoppe me to finish my plans to the end,not gonna happen now.
Ha,anyways I got a bit carried away..Wish you all a good day. :)

 :ibjumping:

same 2 you.. saw you on live chat, we have lots of fun on there.. i won't be around as much for the next 2 weeks, but after that, i'll be on alot.. still fun without me though, lots of cool people on there..

peace man!

14350
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 15, 2012, 07:44:19 am »
DAMN^^^^^^^

http://www.adarq.org/basketball/2012-college-slam-dunk-contest-james-justice-is-a-freak

14351
Basketball / Re: 2012 college slam dunk contest - james justice is a freak
« on: October 15, 2012, 07:43:48 am »
http://www.adarq.org/basketball/the-'regular-people-dunking-thread'/msg78500/#msg78500

daMN$##&$

14352
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 15, 2012, 07:41:18 am »
Quote from: MrBig on October 15, 2012, 02:49:35 am
I visited this forum like a year ago, and the layout and everything were kinda crappy now it's good.

hah nice.. ya im working on it, off and on.. it'll be ridiculous eventually :D

glad it's gotten better.



Quote
And I had a problem with Mozilla yesterday too,was going through with articles on Opera lol....

hmm??? what was the problem? should have worked fine yesterday? if you encounter any problems drop me a quick line in this thread.

peace man

14353
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 14, 2012, 06:55:25 pm »
that was a nasty mix, maybe my fav is at 3:35.. lots of sick footage in there tho.. both of t-dub's cameo dunks were disgusting.

14354
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 14, 2012, 06:30:27 pm »
10/14/2012

BW = 173
SORENESS = back
ACHES/INJURIES = back (low/mid/lats) = tight/fatigued
FATIGUE = low

SESSION:

S1: single arm DB overhead press: 50 lb @ (R=12,L=5), (R=12,L=7), 40 lb @ (R=20,L=12)
S1: SSBAR deep squat: worked up to 205 x 5
S1: Chinups: BW @ 3 x 8

2: single arm DB hammer curl: 30 lb @ (R=12,L=15), (R=10,L=12)
3: single arm DB curl: 30 lb @ (R=15,L=16)

4: dead hang pullup holds, twist, etc.. to loosen up my back/lats

done


happy about the 50 lb single arm o.h.p

was going to try 70 lb db bench but said F it, i might do it on tuesday.

peace!

14355
Mixed Martial Arts / holy shit rick story blood pours of of mouth/nose during neck crank
« on: October 14, 2012, 05:04:43 pm »


NUTS

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