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Messages - adarqui

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14461
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2012, 10:57:09 pm »
10/6/2012

BW = 172
SORENESS = right hamstring
ACHES/INJURIES = right knee
FATIGUE = low


any time i stretch my hamstrings, my right knee gets dorked up.. i have to keep stretching it and loosen up whatever the hell is jacked up inside of there.


SESSION:

3 MILE JOG MIXED WITH SINGLE LEG JUMPS/POWER SKIPS
- this stuff feels so good.. really focusing on flicking my ankles on the jumps/skips
- i basically just jog and then randomly accel into a jump
- i did plenty of jumps each leg, getting up higher off left than right

S1: SSBAR CRAZY-DEEP SQUAT (elbows resting on knees): 75 x 5, 125 x 5, 145 x 5, 165 x 5
S1: SINGLE ARM DB OVERHEAD PRESS: 40 lb @ (R=20, L=12), (R=21,L=7)
S1: SINGLE ARM DB ROW: 40 lb @ warmup

S1: SINGLE ARM DB BENCH PRESS: 50 lb @ (R=18, L=12), (R=18, L=12)
S2: SSBAR CALVE RAISE: 125 lb @ 1 x 20



man i love jogging with jumps mixed in.. this is possibly the greatest revelation i've ever had.. heh

im probably going to spend 1 month doing this stuff before i hit up a basketball court..

i'd love to be able to hit ~24" or so off a few steps with single leg RVJ while jogging.. i think im like ~18" or so right now, off my left leg.



on a side note, my new NZWR's are INSANE.. i got the same ones as zach/pelham.. they feel better than any other waffle racers i've had.. going to buy me two more pairs soon :D

14462
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2012, 10:47:17 pm »
Quote from: seifullaah73 on October 06, 2012, 05:50:15 pm
Quote from: adarqui on October 06, 2012, 09:42:41 am

Quote
with a dead end job and simple life

well, just make sure you're also hellbent on improving some kind of skill/knowledge that will get you a better job/career.. nothing worse than taking all of that anger/aggression and focusing it entirely on training.. training most likely isn't going to be our future.. sure it's one of the best tools to help with our situations, but nothing is more important than knowledge.. knowledge will take us further than any form of training/exercise will.. i mean you can even combine training with a quest for knowledge on everything related to anatomy, physiology, kinesiology, etc... then look to get into s&c coaching etcetc... i mean i'd advise focusing on TECH (big money jobs as you progress, relaxed atmosphere, excellent benefits etc), but obviously most people aren't going to want to become programmers/administrators etc.

+1 Def agree with that one, training is like a tool as well like a hobby but not as a future.
Programming all the way  :headbang: as well as engineering, science and other cool stuff.

jup!!@#

14463
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2012, 10:46:54 pm »
Quote from: vincevega on October 06, 2012, 04:34:13 pm
right now im just working on a crazy vert and general athleticism. my goal right now is a really really good vert. id like to go out for a dunk contest like you did eventually.

cool man


Quote
in the back of my mind i sometimes think back to college ball or community college not sure how feasible. maybe if my girlfriend got a significantly higher paying job and i could quit mine. not sure what my eligibility situation is. a lot of stuff would have to fall into place for that happen and im not going to force it but not completely out of the question yet. i do miss competitive ball. pick up or rec league aint the same.

damn.. you and ur girl must be pretty close for that to even be considered an option (quit job). :F



Quote
i also been thinking about getting into boxing. i don't really have a good body type for it so i'd just do it for fun and cardio for my dunking.

as a workout itself, boxing training is ridiculously fun/effective.. if i had a real gym nearby i'd be there without hesitation.. unfortunately most boxing gyms now are 'globo gyms' with crazy fees/yearly contracts.. i miss warriors -> they turned the heat on inside the gym, shit was ridiculous.. like working out in an oven, drenched beyond belief.. tons of people all working crazy hard.



Quote
i probably should rephrase dead end because i know there are MUCH worse people out there. i work for a health insurance company and make about 14 an hour and it is stable. there may be some better jobs within the company but i dont know what they are or how to get there. i have a few bills/expenses though that perhaps make it feel like i'm worse off then i am.

ah...



Quote
life is always a balance of longshots vs safe options. passion vs reliable. fun vs smart etc etc. ive decided since i'm only young once im going to work on my athletic goals for maybe a couple years as my main thing other then work. i feel like i could regret not seeing what i'm capable of later. after a while of giving it that 100% i can move on and do it more casually. that said i wouldn't mind learning something like programming on my own. i'm a very driven person and would like to show off what i'm capable of.

well, just make sure you are consistent and really track your numbers, fatigue, soreness, bodyweight, etc, so you can get a better picture of how you're progressing.


Quote
i really dont know what my situation will be in a few years. i might try to get an RN license in a few if i dont come up with anything better. they work for the insurance company i work for and just review cases over the internet and make like 22/an hour something like that. theres also hospitals of course and there's always a demand for them.



Quote
what're you hoping to do? i remember you had been a s&c coach and had wound up doing some labor job and were trying to brush up on your coding. whats up with that?

i'm just trying to progress in 'tech', programming/unix administration etc, until im making insane money.. hopefully in 2 years ill be making 6figs per year, that''s the plan.

so far my plan has worked.. took that 1 year to get re-focused with programming and find some tech jobs.

pc man

14464
LanceSTS's Performance Blog / Re: STS TV
« on: October 06, 2012, 12:42:51 pm »
Quote from: seifullaah73 on October 06, 2012, 11:49:26 am
Hi

I just went to the gym i was going to do the squats but i wanted a spotter, the spotter guy said feet pointing forward, when i have it point slightly outwards and slightly bigger than shoulder width, very slightly.
He says not lean forward when going down, but bend your knees instead and also look up and stick chest out, and shoulders back, that didn't help when sticking my chest out my back almost collapsed inwards because of the weight.

your "spotter" gave you typical gymbro advice..

"don't lead forward + look up + bend at the knees" = lmao.

The only thing you had to do, based on your form video, was "inflate" your chest by taking in a deep breath. Your torso angle + chest was fine.. Feet + head position was fine. Looking up is a horrible cue to give somebody. That's oldschool highschool weightroom lore, when in fact looking up can result in injury due to hyperextension of the lumbar or cervical spine.. Looking down at an angle = neutral.

Did you ever see these people squat? No idea if you have or not, but most of these people who give out squat advice have horrendous form.


Quote
I was trying my way but trying hard to keep chest up and i wanted  a spotter and that was the guy who commented.

Just do it your way next time and tell your spotter "this is the way I was coached".


Quote
As for the RDL i saw that you bend slightly over as well as bring your butt back by bending knees and keep back straight and go down and up but another guy in the gym said that's not right even though i didn't feel any pain on my back, he said feet close together, stick butt out when going down, when i try that the ball rubs against my shins and knee don't like that.

he was telling you to do an extremely narrow stance RDL? different exercise..


Quote
I can't record myself, as i only have mobile phone to record me and i don't know who is going to hold it as only members only in the gym.

The process i go through is feet apart slightly more than shoulder width, feet point slightly outwards. go down by bringing but slightly back and down. Then go up but also concentrate on keep chest in front, sometimes it dropped sometimes it was ok.

RDL, when i go down, i stick but back, lean over, bend knees, keep back straight and locked. go down and go up no problem of rubbing.

well, imo, to 'lower youself', it's all from pushing your hips back.. so 'lean over' can be misinterpreted.. you don't want to be actively leaning over, instead you want to lean entirely due to pushing your hips back.



Quote
When i have weight on my back i can't seem to get my chest high like they do in the army, because that way either the bar tries to roll off, or my back is arched and will start to collapse under the weight.

are they right? or am i right but just need to fix my chest up.

they sound way off..

Be careful of who you listen to in a gym. Seems like these guys wrecked your whole workout.

Honestly, these adviceBros in various gyms are almost like 'child predators'. They are always trying to take younger people under their "Wing" and "guide them" to who knows what.

pc

14465
ADARQ & LanceSTS - Q&A / Re: horrible squat progress questions
« on: October 06, 2012, 10:10:45 am »
if you are getting weaker, it is always one of these issues:

1) nutrition
2) sleep
3) training work load + frequency may be too much for your current work capacity

raptor's comment about considering sleep a workout is great. *IF* you feel fatigued from 5-6 hours of sleep, then it is an issue that needs to be worked out, or you need to reduce the frequency of your training until you are able to adapt to that sleep schedule. Training is CNS intensive; if you are unable to recover properly, at a certain point you're going to take 1 step forward, 2 steps back.. which seems to be your case right now. However, 5-6 hours sleep shouldn't effect your strength too much, especially if that's been your schedule for a while.. A simple ~15-30min power nap can have incredible effects on your recovery/strength, so see if you can get one of those in on some of those 5-6 hour sleep days.

if i had to bet money on it, i'd say your #1 issue is nutrition. You mentioned "eating light to stay light", well, your body probably just isn't at a level where it can do that right now & recover from intense training. Spend this week adding in more lean protein sources and green veggies, see what happens.

You took some time off and are coming back with a vengeance, but physiologically you are not able to handle the current combination of intensity, volume, & frequency combined with those other factors of sleep/nutrition..

How often are you training? You may need to stretch it out more, to allow for some more recovery.. I know that is hard for someone who always wants to workout, but, it sounds necessary at this current time. Instead substitute an intense workout with a light one, such as some light sprints, prehab/activation work, a pool workout, etc..

Finally, just think about the time off you took and how fast you gained strength when you came back. It's a good depiction of "more rest not being a bad thing".


Curious, how often are you training & for how long each session?

peace

14466
Pics, Videos, & Links / Re: beast
« on: October 06, 2012, 09:49:13 am »
Quote from: Raptor on October 05, 2012, 06:58:50 pm
<a href="http://www.youtube.com/watch?v=Ne659Uf2hUM" target="_blank">http://www.youtube.com/watch?v=Ne659Uf2hUM</a>

nice jump. yet, when he drops off the box, he looks somewhat weak/mush.

who knows, but that's what stands out the most to me.

14467
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2012, 09:44:53 am »
10/05/2012

BW = 174
SORENESS = not much
ACHES/INJURIES = back tight, not due to training though i don't think
FATIGUE = HIGH


SESSION:
- single leg jumps from a few steps/power skips off and on, along a 2 mile path, up and back
- didn't do a TON but got a decent amount in


planned to do my activation stuff yesterday but i was so toast that i passed out.

pC

14468
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2012, 09:42:41 am »
Quote from: vincevega on October 06, 2012, 01:13:03 am
welcome back buddy.

thanks man! whatup

Quote
i know how you feel. i didnt lift, play ball, exercise at all between like may 2011 and a few months ago got back into it. seems like i built up a lot of aggression and it made me realize how much i need training to get it out.

i feel you on that.. training/murdering rims is a great stress reliever.


Quote
it seems like you're approaching it more casually though

for now ya


Quote
im more hellbent on going farther then ever.

nice.. mostly focused on dunking, or.. ?



Quote
with a dead end job and simple life

well, just make sure you're also hellbent on improving some kind of skill/knowledge that will get you a better job/career.. nothing worse than taking all of that anger/aggression and focusing it entirely on training.. training most likely isn't going to be our future.. sure it's one of the best tools to help with our situations, but nothing is more important than knowledge.. knowledge will take us further than any form of training/exercise will.. i mean you can even combine training with a quest for knowledge on everything related to anatomy, physiology, kinesiology, etc... then look to get into s&c coaching etcetc... i mean i'd advise focusing on TECH (big money jobs as you progress, relaxed atmosphere, excellent benefits etc), but obviously most people aren't going to want to become programmers/administrators etc.



Quote
i need something to pour myself into and strive to be the best at. i been cutting out sweets and stuff like that and when i was hooping/vert training before i always said fuck that theres some things i just wont sacrifice lol.

ya get rid of junk man.. id rather a nice piece of marinated chicken than a pack of skittles any day :D




Quote
i'll be interested in seeing how you progress and stealing some of your good ideas.

thanks man.. ya im interested too.

peace!

14469
K1, Muay Thai, Kickboxing / Re: Savage Muay Thai KO - holy shit.
« on: October 06, 2012, 02:52:48 am »


posting after briefly waking up, now back to sleep.

14470
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 05, 2012, 11:02:03 pm »
hahahaha.. ya

lmao!@$@

14471
Baseball / braves cardinals horrible infield fly rule call - fans throw trash on field
« on: October 05, 2012, 08:33:59 pm »
http://deadspin.com/5949483/braves-fans-attack-umpires-with-garbage-after-worst-infield-fly-call-ever?utm_campaign=socialflow_deadspin_twitter&utm_source=deadspin_twitter&utm_medium=socialflow

i dont care much about baseball but that is pretty bad..

14472
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 05, 2012, 08:13:15 pm »
Quote from: Nightfly on October 05, 2012, 02:42:56 pm
U should continue to mess with the forum. Colours are def nicer, but there's no contrast, and it's still pretty hard to read :D

confused on hard to read.. lul

it's like almost white background with dark text.. how hard 2 read, confuz.



man people are nuts.. the insane thing about this brief excerpt of a facebook post is, my comment will be DELETED.

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14473
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 05, 2012, 01:05:24 pm »
Quote from: seifullaah73 on October 05, 2012, 12:54:35 pm
i can see the different shades of blue, there isn't anything wrong with it, just giving first impression of site without its makeup  :P plain and clean

ya man im not very into lots of colors on a site, or women (not colors of skin, but colors of makeup lmao).. i dont like too many harsh colors, i want a more 'bright/vibrant/natural' looking experience.

the way the default template looked to me was like, some white chick with really harsh purple makeup on.. eek

:F



Quote
Nice, liking the idea of the scroll for the journals :headbang:

cool! ya i think it will be absolutely perfect once it's setup... by improving the way we are able to navigate this site, it'll improve the learning/teaching/analysis experience, plus improve time efficiency.

eventually i'm going to program some journal template popup thing, which will allow everyone to log their journals into the popup, which will embed into the journal post, which also means it will save data for that date, so we can generate graphs/see progress history etc..

that'll be some bigtime cool sh*t.

14474
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 05, 2012, 12:49:33 pm »
i'm thinking of putting a fixed touch scroller to the left of the forum.... for this reason: insanely fast navigation of the forum:

instead of having to scroll up/down the actual page, we could use the left touch scroller.. it would contain:
- subforums when on the main board index
- a list of threads when in any of the subforum board indexes
- a list of threads when in any thread

so say you are inside someone's journal.. well instead of clicking back, or a link in the link tree, you could literally just click the other journal you're interested in reading in the left touch scroller...... they would all be in there.. so you could say, navigate 10 journals with only 10 clicks, as opposed to our current system which navigates 10 journals with at minimum 20 clicks..

here's an example touch scroll demo:

http://cubiq.org/dropbox/iscroll4/examples/simple/

so picture that real thin on the left,with threads in it,and each one is clickable.. scrolling up/down a threadwouldnt effect it.

FU*K MY SPACEBAR KEY.

also, i can have a setting in each user's profile to disable it/enable it etc.

trying to think up ways to make the way we use this forum, insanely fast/efficient/fun.

pc

14475
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: October 05, 2012, 12:31:50 pm »
Quote from: seifullaah73 on October 05, 2012, 12:16:42 pm
lol

I didn't mean it was breaking, i mean it looks like as everything is colour white, the light blue colour is very light and looks white it looks all the colour is gone, and we are left with what ever is text or icons or buttons all colors look gone, but i can see some very light blue.

especially the banner, its all white  :o

ya the top banner/header is white.. the body should have lots of light colors though? for the board index/footer etc?

im looking at it on two computers, i see lots of light shades.

anyway this is still temporary.. i want a light/clean layout obviously but, i just had to make some quick temporary modifications because the default theme was driving me insane.


edit: my lcd laptop screen is trash, but i can still see the shades.. although they are much fainter than my work computer which is non-lcd.. on the non-lcd work computer, it's definitely not a problem seeing the shades.. will have to play with it later.

pC man

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