Adarq.org

dr j is part of the original evo sport/arp people in mn.  so he has been working with jay for a long time.  i never posted any questions  just thought he provided good insight.  more than anyonelse was willing to share.

and yes it is a collection of posts.  i left some questions in to provide some context. 

honestly i didnt do anyreal editing, just thought it an interesting little read to share for people who are into jays stuff

ya i skimmed it and it was definitely interesting, seemed very practical instead of the usual mythical b.s.... i plan to really look at it soon when i get some time.

thanks for compiling that alexv.

pC

Quote from: adarqui on October 10, 2012, 03:32:02 pm

interesting news: got let go yesterday (because of phone call from potential employer), received a job offer today, took it, doubled my salary & this company is crazy legit..

pretty happy, that year off plan where i re-dedicated myself to computers/programming while working a dead-end job has seemed to work exactly as expected.

 

now i'll be able to eat EVEN MORE..

pc

Congrats man, 

thanks so much man!$@!@

Tell me more about this miracle 20 rep squat. Might give it a try during low intensity weight training, hopefully it will help me get faster 

pc

check out the "MEBM", maximum effort beast mode blog article on this site.. in it's purest form, a 20 repper isn't really low intensity though.. it's 20 reps done with a 10-12RM, so that's pretty brutal.. however, preparation for that is simply 20 reps with 15+ RM etc.. still feels great, lots of blood flow, achieve fatigue if you go non stop etc.

MEBM style 20 reppers will definitely 'make you faster', but via the usual ideology of making you stronger.. the one nice thing about 20's is like raptor says, you can increase velocity on the reps since it's a 10-12 RM.. once you get around 15+ reps though, they can be pretty brutal.

peace man

<a href="http://www.youtube.com/watch?v=RrDAPXzXpTY" target="_blank">http://www.youtube.com/watch?v=RrDAPXzXpTY</a>

Can somebody explain to me how THIS guy is jumping so high?

no idea, i was confused as well.. even if the rim is a LITTLE low perhaps, he's got some nasty hops and even MORE nasty movements in the air.. his style in the air is pretty nuts, and some of those dunks are just 

Around where would you say your BF% is at right now?

And, at what point are you going to start focusing on diet to get leaner again?

yo

probably at like ~15% or so right now.. i don't even care though because these next 3-6 months are all about putting on muscle, then i'll re-evaluate.

when i re-evaluate, i'll decide if i want to lean up, which i imagine i will.... so in 3-6 months we'll see..

the goal right now though is to just put on as much muscle as humanly possible.

pc!

YES! The darq is training. How did I miss this.

20 on squats are nasty and nice. My back problems has disappeared ftr I started 20rep squats.

Whats the trainng goal?

yoyo!!

ya man 20 rep squats is a miracle worker.. it just seems to fix everything hah.. need muscle? 20 rep.. need strength? 20 rep.. need bounce? 20 rep.

;f

training goal right now is to put on lots of muscle, get back in shape, and do some jumping on the side..

i've never had lots of muscle so, figured i'd try and achieve that this time around.

pC!

Quote from: adarqui on October 10, 2012, 02:12:29 am

BW = not sure in morning, at night though, 180.. HEH

That's it , you're over 30 and getting fat , awesome!!! Get on my level bro! 

hahaha!!

No kidding though , how is your body composition? You were at 140lbs <10% when you stopped training , what happened then? I would guess you went to like 160 - 12%? And now?

148/~8% or so when i stopped... well, i worked at this sh*thole warehouse and i didn't have enough money to eat properly, so, i stopped working there around 155 lb or so... so i didn't gain much weight while working there, and i lost muscle.

im 177 - ~14-15% right now.. body fat % is just a guess, but probably accurate.. i can see my abs lightly when im not 'soft' from too much milk.




i want to hit 200 within say, 3-6 months.. :F

i figure the only way to get back into jumping this time around, is to put on lots of lean muscle.. i don't really want to 'push my cns' this time around.. i'd rather get yolked, which will take some temporary fat gain but then i'd just cut it later on.

not worrying one bit about fat gain will allow me to put on some serious mass in these next few months..

plus im not broke anymore so i can just eat really good food, high in protein, great quality, no joke.. really helps.

when i was at my part-time warehouse job, i ate like CRAP and had to skip meals.. it was really bad.




peace everyone!

lol adarq post keep cracking me up because I KNOW he had his guns loaded and ready to blow colberts head off like the good ole days lmfao.  That dude would take anything Schroeder said and find the most mystic psychotic supernatural meaning he could come up with it for it.


schroeder- spit out your gum kid

colbert- what he really means by this is to activate the subconscious into achieving a hypoxic state for the brain in which extreme mastery of sport will manifest itself to you randomly on the first tuesday of the month.  Only then will you guys truly understand what he means when he says "spit out your gum kid".

lmao, yup.

we probably shouldn't have attacked him so much on WGF, a good source of humor has now disappeared.

Date: 9/10/2012
BW: n/a
CNS: 8/10

Warm ups
 Activation and mobility drills
 walking toe raises

Workout
 6 x 40m uphill sprints 1-2 min rest
 Stair Strides x 4

Cool Down
 Static Stretches

PR's: none

Soreness: ankles a bit sore

Comments: I found this nice hill, which is about 20 degree and it takes a bit more than 10s to reach top, also some nice wide stairs to run up, which at the top is narrow steps 3, which i jump to the top like hurdles.

nice! that stuff is fun.. i actually have one (hill, not stairs) nearby too believe it or not, pretty rare for florida. the hill here is like 45deg, which is sick.. 20 deg definitely works too tho, probably even better for sprint stuff.

pc

Sup adarq! Great to see u back 

thanks alot cowed.. glad to see you're still workin hard

University of London, not exactly Harvard, but still pretty tough. For me anw lol.

damn dude, sick!

congrats.

I see ur training direction went a whole new way bro, care to fill me in on why?

just trying to relax & not obsess

The vol based schemes, u think it's more of a GPP thing, or u reckon it will get u to where u were with your max effort/max weight direction in the past?

ya gpp for now.. just need to get back into decent condition.

i'm going from 1 year vacation of absolutely no working out, to working out.. so ive got ~2 months of work to do just to get into decent shape.

i don't really think i'll return to 'max effort' stuff... who knows, but, i kind of want to stay light.. focus more on higher reps.. it's a bit 'safer' and better for my tissues/body at this point.

Also, why can't u jump in your frees or waffles now?

that was my mistake.. just ordered the waffle 8's, amazing.. going to order 2 more pair soon, then order some 9's.

waffles 4 life

peace man