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Messages - adarqui

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 01, 2011, 09:10:09 pm »

had a few good jumps today, needed more sleep that's why ithink i burned out too quick.. a few really nice jumps off short runup.. breaking in my new nike zoom waffle racers.. slipped a few times in them, it's odd, they have so much grip but i slip in them on full runups until i get a few sessions in, then they feel perfect.. gotta grind down the sole very slightly so they get that stick.

getting too fat though, 156.

short runup lob, maybe my best jump of the session hah:

dog chewed up carpet:

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 01, 2011, 09:01:53 pm »

http://www.youtube.com/watch?v=z8rWS-L4Ip4

405 x 3 pin 7 @ 156

Quote from: LanceSTS on May 01, 2011, 06:34:52 am

dude, i just realized you told me u hit 405 x 3 and I was fucking so pre occupied and selfish with all this other shit tonight it didnt even process, but GOOD FUCKING JOB MAN@$@$@ srsly good work, thats beast lvl.

hah it's all good, u missed it live though...

FUCK IT, WE'LL DO IT LIVE.

http://www.youtube.com/watch?v=fXZj4Wy58Pk&feature=youtube_gdata_player

Quote from: Raptor on May 01, 2011, 07:57:07 am

What the fuck? 405x3? Not unracking, squat, right, SQUAT?

ya pin 7 though, not pin 6.. pin 7 on my powertec is only ~2" higher than pin 6, so im definitely happy about it.. the cool thing is, i did my low unracking pins (unracking pin minus 4 or whatever) then hit that 405 x 3.. so that's a pretty low (for me) 405 concentric, then those 3 reps.

:F

peace man

Quote from: SLchinSO on May 01, 2011, 12:45:56 pm

Really shows me how much work I have to do. Was feeling pretty good about squatting 225 yesterday and that's like not even a warm up weight for you, AND you weigh like 40 pounds less!!! Amazing stuff.

well i do squat pretty high (in depth) lol.. but ya i have gotten pretty strong with that bar on my back.. 225 on my back feels like a toy now.

appreciate the compliment man... i half squat though so, hard to compare to people who squat deep etc, but i have FREAKY half squat goals.. i'd like to hit 500+ off pin 6 at ~150 lb... got to get 475-485 off pin 7 first, then ill go back to pin 6 and try to get it.

peace man

Quote from: Rip on May 01, 2011, 01:03:12 pm

Yeah your squat was alright I guess...

I'm fucking with you bro FUCKING BEAST MODE!!! All that's needed now is head to rim!

thanks man, and thanks for making fun of me on tinychat u lil bish..

:F

Quote from: steventar on May 01, 2011, 01:12:20 pm

adarq u got ur eyes on the prize mayne.

405 x 3, thats some serious shit. keep pushing. Lead by example, never content.

thanks mang, and ya, 500 x 1 @ 150 off pin 6, that's the goal.

pC

Quote from: $ick3nin.v3nd3tta on May 01, 2011, 01:13:58 pm

405x3?.

It's the hair & beard, Samson style bayybe.

Man's gonna take out cats.

lol..... the beard does seem to make me stronger, it's odd.. every time i grow it out i pretty much peak my hops/strenf.

pc

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Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread

« on: May 01, 2011, 06:41:47 pm »

nice pics ^^ second one looks close to jamming it down good.

405 x 3 on pin 7 @ 156 PR, tinychat footage haha.

http://www.youtube.com/watch?v=z8rWS-L4Ip4

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Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread

« on: May 01, 2011, 05:54:43 am »

Quote from: Girljordan on April 30, 2011, 10:30:19 am

Unracking 405lbs at 132lbs bodyweight.

beast pic, just make sure you dont go TOO far in weight over your half squat height.. i mean you don't want to be going 200+ lb over it unless you make sure you can handle all of those loads properly. just throwing out some cautionary text hah.

raptor sees that pic and his core shakes :F

i bet he looks at 405 lb a little differently though on lockouts now.

pc

Quote from: Flander on April 30, 2011, 11:17:07 am

Suited DL

I know we cant really use suited lifts for anything, but still a PR.

272,5kg/599,5lbs.

~~Video might come in log.~~

absolutely sick.. i know it's just a numbe,r but 599.5 vs 600, damn haha..

really nasty dude, that's big weight, and you don't get much out of a suit on dl's anyway really.. not a huge difference for most people, imagine that is the case for you?

sick sick sick

Quote from: Girljordan on April 30, 2011, 02:05:12 pm

You can watch the video in my journal, no shaking, it didn't feel as heavy as I would've thought. I don't think lifting the bar off the rack is the hard part I could've lift more, but walking it out would've been too much.

ya i would avoid walking out with that much weight over your half squat.. any little weird shift in hip/knee could be a problem, better to just do a much safer lockout with no walk out.. if you do walk outs, make sure it's not a crazy amount over your max, +50-75 lb or so max.

peace

Quote from: LBSS on April 25, 2011, 09:41:32 am

May have PR'd yesterday afternoon. Got ~1" below wrist on a 9'7" rim. That's a 123" touch or 33" RVJ. Which would be a PR. On slippery, gravely asphalt.

So yeah, I'm counting that.

moar!

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 01, 2011, 05:19:43 am »

04/30/2011
bw = 156
soreness = calve origin
aches/injuries = bunyon slightly, AT NIGHT: plantar fasciitis in right foot FML
fatigue=low
diet = 4 pieces of bread + veggie oil + gatorade, protein/water-drink, cardio-lift-session{great session, pin 7 squat, tons of 225 x 10+ sets, 275 x 10, 405 x 1 FAIL + 405 x 3, 225 x 20, lots of 200 turn jump rope sets, some plate swings (35 lb), some neutral grip pullups weak rom}, protein/water-drink, turkey & cheese sandwich on pumpernickle dipped in veggie oil, running with dog, protein/water-drink + green tea, dog walk, protein/water-drink + turkey & cheese sandwich on pumpernickle dipped in veggie o
il + vit-c-drink, protein/water-drink

so, hiller proved me wrong pretty much, on his jumping ability, props on that, so it caused me to rage during my cardio-lift workout.. decided to tinychat my workout for fun.. was pretty beast.. it's a pretty funny video once it's rendered, hard to see the lift properly cause im using my laptop webcam but whatever.. the tinychat convos + webcam is funny shit.

anyway i failed 405 x 1, got really pissed and hit 405 x 3 off pin 7.... that's a huge PR for me, because those pin's on my power rack are different than the ones at 24 hour fitness.. 'pin 7' is lower on my powertec than pin 7 @ 24hour fitness, and it's not really pin 6/7 on my powertec i just call it that to relate it to the 24hour fitness pin heights..

anyway, good workout, just murked everything, was kinda like this:
jump rope 200 turns
squat 225 x 12
jump rope 200 turns
squat 225 x 12
jump rope 200 turns
squat 225 x 12
jump rope 200 turns
squat 275 x 10
jump rope 200 turns
squat 345 x 1
jump rope 100 turns
squat 385 x 1
jump rope 100 turns
squat 405 x fail
squat 405 x 3
jump rope 100 turns
calve raise 225 x 10 + squat 225 x 10 + calve raise x 10 all in one set
jump rope 100 turns
squat 225 x 20

so ya kinda like that.. with some other crap mixed in

anyway uploading vid tomorrow, should take forever, shit is taking 8 hours to render and probably 8 hours to upload haha.

pC

hopefully foot feels good tomorrow so i can dunk hard.

pC x 2

edit: my plan is to dominate pin 7 before going back to pin 6.. so, hit 475+ on pin 7, then go down to pin 6 and try to hit those numbers there.. i love this top down approach.

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: May 01, 2011, 05:11:47 am »

ya i do look like jesus.. i think i actually am jesus tho, no disrespect intended.. air jesus 2012 gogitit.

Quote from: bedouindunker on April 30, 2011, 10:28:56 pm

that was an epic dance shake man! haha! TOP ALPHA skillz mang!

haha thank man, ya that vid looks nutty, i like it.. t-nation hates me so much it's funny.

i got a troll thread on there, it's fun.. gotta do some posing tho when im 145.

lmao

pc

and ya that dance looks pimp, gotta do stuff like that more often.

16057

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: April 30, 2011, 02:50:42 pm »

hahaha ^^

nice

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Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: April 30, 2011, 05:09:33 am »

busy day

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

04/29/2011
bw = 156
soreness = calves a little
aches/injuries = left ham tendon/bunyon a bit
fatigue=moderate
diet = protein/water-drink + gatorade-drink, dunking + protein/gatorade-drink, coffee from dunkin donuts, philly cheesesteak + fries + 2 birch beer, 2 cookies + 2 biscotti, calve-raises{50+50+50+50+50+50+50+50, 80+80}, protein/water-drink,

bleh, wanted to do cardio+lift second session, but shit went down at 3am, no-good-mang.

dunks were ok, only did a few full run up, landed some ok ones off short runup but definitely feeling fat.

man im getting old, lmfao

finally got head over 10' rim, life complete.. thanks leap manual! only 24hours after my first leap manual session, i jumped 60".

one good jump

16059

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: April 29, 2011, 12:08:22 pm »

Quote from: Girljordan on April 28, 2011, 10:11:27 pm

I tried unracking today and did 315lbs 2x and 405lbs 3x. The unracking part is the easy part. What am I really working, didn't walk it out or anything. Are you really gaining strength from this or is it for confidence?

http://i1089.photobucket.com/albums/i341/my231/ec1eb474.mp4

hah nice vid, looked ez

ya what lbss said about confidence/strength.. when i was going really have on the unracks off high pins, the bar felt very light to me when squatting my normal depth.. "core strength" during my reps was improved, the "pain of the bar" wasn't there.. you get extra pain without that pad so, getting used to that bar digging into with much heavier weights you can really help.

Quote from: vincevega on April 29, 2011, 10:22:14 am

Does the bar feel more comfortable doing regular squatting after all the dunracking? Whenever i get close to my 1rm (high 200's) the bar feels so heavy like its just pulling my body down. Not even when I'm squatting but when I'm deloading and walking backwards. 225 feels so much lighter. I've always wondered if it is something my body would adapt to as i increase the weight or not.

ya it felt lighter to me when i was hitting those heavy unracking sets.. now that i've moved the pins down though, it's taking alot out of me, with the increased ROM.. but ya the bar felt like a feather when i was doing the 475 lb unracks off high pins, 315-365 felt like nothing.

pc

workout from yesterday:

04/28/2011
bw = 153
soreness = slight soreness in legs/calves
aches/injuries = left foot bunyon
diet = protein/water-drink + gatorade-drink(diluted), cardio-lifting-session(1 hour, 345 top set on pin 7 squat, mr half tucks, jump rope, box jumps, pushups, plate swings, chinups, calve raises}, protein/water-drink + gatorade-drink, hagendazs (quarter pint) + 2 brats on wheat bread + gatorade-drink(diluted), running with dog, protein/water-drink + vit-C-drink, bolthouse protein drink (whey+soy), big dog walk, cardio+lifting(...highest squat = 355 x 1, tons of 135 x 20 sets & calf raises 135 x 25-30.. lots of jump rope x 200 turns, 35 lb plate swings x 12-15}, protein/water-drink, turkey & cheese sandwich on pumpernickle + dirty's salt n vinegar chips + 2 gatorade

fatigue = low
sleep = 10 hours

in first cardio lifting session, hit a bunch of 225 x 10 sets, 345 x 1 top set, mr half tucks felt real explosive.

second session had better cardio, that'll always be the case though, real hot during first session + i cramp up easier when i dont eat before hours before training.

pc

16060

Mixed Martial Arts / sick nick diaz highlight video

« on: April 28, 2011, 10:20:37 pm »

http://www.youtube.com/watch?v=ZOqxWX8aBXo&feature=youtube_gdata_player

16061

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: April 28, 2011, 08:13:58 pm »

Quote from: Raptor on April 28, 2011, 06:49:17 pm

Quote from: adarqui on April 28, 2011, 05:02:17 pm
Quote from: Raptor on April 28, 2011, 04:51:36 pm
I reserve my right to get my posts un-negged.

nono, i just hit the up triangle, and so did a few other people lmao.

;d

Well apparently, they're calling you stupid. Since they rated my idea so low and you use it, then they're basically calling you out too.

it's ok, people call half squatting stupid also, doesn't bother me any..

your unracking idea is great, i tweaked it by lowering the pin level makes, it is alot more intense that way, but that's what i'm doing now.. i felt better just unracking from high pins, but it wasn't challenging my cns any, not like it's supposed too.. i was stimmed, now im getting drained from trying to hit 475 lower and lower, it's ok though i can always back off with heavy unracking sessions off high pins.

pc

16062

Strength, Power, Reactivity, & Speed Discussion / Re: Becoming Glute dominant

« on: April 28, 2011, 05:22:25 pm »

Quote from: Siimon89 on April 28, 2011, 02:05:48 pm

Quote from: adarqui on April 28, 2011, 01:53:37 pm
sounds like you need stronger quads as well as stronger glute/hams etc.. stronger everything.. if you train people in person or pay attention to people's logs on various forums, alot of people with knee pain are just too weak in the lower body, they usually have underdeveloped vmo's or vmo's that don't even fire properly in relation to the VL.. you'll want to perform TKE's (terminal knee extensions) & squat, just work your way down slowly if that's your goal, but for now stay slightly above parallel and progress very slowly with some weight on your back or in your hands... go very light on tke's, it's a high rep exercises 20+ reps focusing on really contracting the vmo.

the quads are more important than the hamstrings for knee stability imo, especially for jumpers.. people with weak vmo's will have all types of patella/knee issues, people with weak hamstrings well that's a toss up - some have issues some don't, but EVERYONE who has weak vmo's has knee problems because the patella tracks improperly during knee extension.. i'm not a doctor/pt, and i havn't seen you in person so i don't know if this is your case, all i'm saying is, in your quest to become glute dominant, do not neglect the quads.

Interesting stuff! I definately think the VMO could be underdeveloped. How often would you suggest doing the TKE-exercise, could it be done daily as a activation exercise?

yup, could be done daily.. i'd go for 3-5x/week though, allow for some rest days.

if vmo is underdeveloped, knee issues follow.. it's always the case.

Quote

Quote from: adarqui on April 28, 2011, 01:53:37 pm
add in 'half squat' (slightly above parallel), improve depth if you want but make sure improving depth doesn't freak out your knees, do not try to sit WAAAAY BACK, that'll probably aggravate them even more, just go right down basically, get more quad involvement.

on the back extensions make sure you're using the glutes to extend.. i'll have my back extension soon and i'll video how i do them, should help.

i like walking lunges for distance, if you can't do that then ya reverse lunges are good, but walking lunges are #1 imo.

I'm a bit skeptic about adding squats right now as for the patella tendonosis. Squats definately do irritate my knees. Not sure what I'm doing so wrong. Even though I'm trying to feel my glutes and moving through them, the knees start aching. Maybe I should try just going straight down.

Thanks for the response! Very much appreciated.

np, try going straight down ya.. see how it goes.. i have some long legs, if i force sitting way back rather than just sitting right down, knees bug out pretty bad.. could be the case for you too, dno.

peace!

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