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Messages - adarqui

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16156
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 14, 2011, 04:53:56 am »
04/13/2011

bw = 155
soreness = calves alot
aches/injuries = left knee slightly, hamstring tendons, ankles
fatigue = moderate
diet = protein/gatorade-drink, dunking + protein/gatorade-drink, popcorn chicken, 6 chicken tenders (big) + tons of coconut water + salt & vinager chips, coconut water +
ice cream + 2 biscotti, jump rope @ 6 x 200 + 45 lb plate swing x 12, large dog walk, LTMP-VOLUME{jump rope @ 5 x 200, calve-raises=135x5,225x10,  walkouts=...385x1, ng-p
ullups=15}, coconut water + 2 scoops protein/water-drink

8 hours sleep

landed an ok dunk, got up ok, too achy from jump rope the night before.. i have a feeling tomorrow im going to feel 100000x better.. hope so, would like to dunk again.

TONS of hamstring/calve stretching.. quad too but, really crazy hmstring/calve strtching

peace

16157
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 14, 2011, 04:52:34 am »
Quote from: Raptor on April 13, 2011, 01:10:35 pm
Are you crazy? Did you see he planted LR? I mean, L1L2, R1R2?

Check this out: :ibjumping:

He sure is more hip dominant though.

he's definitely more hip dominant haha.. he's not reppin` quad nation






Quote from: Sean0013 on April 13, 2011, 01:34:01 pm
Seriouz loadin of duh doggie hips thur.

haha

16158
Basketball / Re: jonsey dunk thread - like the t-dub thread, kinda.
« on: April 13, 2011, 01:50:46 pm »
nasty btl in there


16159
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 13, 2011, 01:49:33 pm »
ridiculous dunk-off between KD/YH:


16160
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 13, 2011, 01:48:56 pm »
Quote from: Jard on April 13, 2011, 04:20:52 am
^^ sweet

Lemon-face @ this dude again:

<a href="http://www.youtube.com/watch?v=dlh06yW_TDs" target="_blank">http://www.youtube.com/watch?v=dlh06yW_TDs</a>

greatest JV coach ever

16161
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 13, 2011, 12:44:10 pm »
beast


16162
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 13, 2011, 04:40:12 am »
will reply tmw ^^^^





uploading a vid right now to adarqtv account, huge jump pr for my dog caught on film lmao.. he finally jumped onto my bed whic is pretty high for hi, plus the tile floor makes it harder.


04/12/2011

bw = 158
soreness = calves
aches/injuries = left knee slightly, left adductor slightly (strained it shitting lolol)
fatigue = high
diet = protein/water-drink + gatorade-drink, dog walk + running, 6 sets of tke-iso (only 15s holds, maximal contraction, quads are huge), dunk + half protein/gatorade-drink, 4 hour nap, long dog walk + tons of running, 45 lb plate swing - stiff arm: 45 lb @ 4 x 5, chipotle double chicken burrito + wendy's spicey chicken sandwich, dog walk + sprints, LTMP-VOLUME{jump-rope=5x200, 45lb-plate-swing=1x10, jump-rope=5x200, 45lb-plate-swing=1x10, jump-rope=5x100, 45lb-plate-swing=1x10},


vibration massage tool on itbands, really loosened them up.. shouldn't have done it on calves.




dunk session was horrible, 4 hours sleep plus felt like i was gonna puke, something was killing my stomach.. heh

landed some ok dunks though surprisingly.

pc

16163
Basketball / Re: Derrick Rose needs his own thread
« on: April 12, 2011, 11:53:50 pm »
:F

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

16164
Pics, Videos, & Links / Re: Romanian Dunk Contest
« on: April 12, 2011, 11:26:41 pm »
who is darby? he has insane hops

that last round is hilarious for forte.. don't wanna spoil his last dunk attempt for anyone, ahhhhhhhhhhahaha.

16165
Strength, Power, Reactivity, & Speed Discussion / Re: I heart my trap bar
« on: April 12, 2011, 10:55:59 pm »
Quote from: Mick82 on April 12, 2011, 06:44:34 pm
I bought a trap bar about 3 months ago. I spent a month before that agonising about whether it was a good idea, reading every forum post about trap bars I could etc. There's no gyms anywhere near me that have one so I couldn't try before buying.

At first I didn't like it much. Used it once and put it in the corner to collect dust. More recently though I've grown to really like it...... because;

* I can do a heap of concentric only lifting with it after squats or front squats. I use it every session now to beef out volume without trashing my nervous system
* I can do concentric only lifts without learning oly lifts or having a platform and bumpers (I'm learning them... just slow)
* I can get into a pretty upright position by pushing knees out, ass down and get decent leg volume after my back is stuffed from squats
* I can flip the bar over and get more ROM, just above paralell squat depth
* I can just drop the thing on grass
* I can also use it for more hip dominant pulls by standing back in the diamond a bit
* Its good for shrugs etc as well
* I have a few complete novices who come to use my home gym and even they can do compounds on it

I won't ever use it as my primary lift.... but its the best secondary out there for me  8)

That is all

nice, ya i love trap bar.. they have one at the 24 hour fitness, been meaning to hit a few sets on it.

16166
Bios / Re: Animals
« on: April 12, 2011, 11:12:56 am »
Quote from: Nightfly on April 06, 2011, 12:23:02 pm
http://whoknew.news.yahoo.com/?nc&vid=24798487

We all have been training for the wrong thing:( Watch vid till the end :))))

hah nice vid.. knew the human thing was coming, for distance, but that bird flying 7,500 miles non stop is pretty insane.

16167
Pics, Videos, & Links / Re: The Motivational Thread
« on: April 12, 2011, 11:02:45 am »
Quote from: JC on April 12, 2011, 10:58:38 am
http://theverticalsummit.com/viewtopic.php?t=272

too bad i used some gay ass double arm reach for the beginning of that log.. 94" double in bball shoes, 96" in bball shoes.

16168
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 12, 2011, 09:50:48 am »
Quote from: Nightfly on April 12, 2011, 09:45:59 am
The thing is i used to do what you are saying in the past but my knees would hurt after so that's why i've been doing hip dominant squats... Since i've been doing them like this and focusing on hip drive both in normal "full" squats and in half squats i didn't have any problem with my knees...

alright nice then keep doing it that way.

16169
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 12, 2011, 09:42:06 am »
Quote from: Nightfly on April 12, 2011, 08:34:27 am
<a href="http://www.youtube.com/watch?v=e9Q-sCb79vM" target="_blank">http://www.youtube.com/watch?v=e9Q-sCb79vM</a>
Again  :personal-record: 150kg(330lbs)*8 reps (Didn't do the 20*100kg because of this)

very nice

from a form standpoint, i personally would focus on sitting back LESS, and instead breaking at the knee/hip simultaneously allowing for more forward knee movement.. if you notice, your body wants to do that as you go down.. you're sitting back then you can see your body is trying to jut forward a bit and you're trying to stop it.. what i found with half squatting, is if i allow myself to sit right down instead of back, and allow knees to go forward a little more, it feels much stronger and my knees feel even better squatting that way.. it's kind of your body saying "i want to use my quads more" but you're fighting it..

just my 2 cents.. if you try it, just try it with lighter weights, you should feel the difference immediately.. i learned to give in to what my body WANTS to do instead of fighting it with the dogma s&c preaches, makes a big diff.. for example, say you're gassing on squat, what happens, knees usually shift forward even more to complete reps, right? body is saying "USE THE DAMN QUADS ITLL HELP" and in the face of fatigue we give in to complete a rep we'd normally miss.. if we give in from the start, the movement is much much stronger.

pC

16170
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 12, 2011, 04:08:03 am »
trying to sleep 2-3 hours early.. great day of squatting.. legs feel awesome.. hopefully tomorrow i feel even better, land some crazy dunks.

04/11/2011

bw = 155
soreness = calves
aches/injuries = not much waking up
fatigue = high
diet = protein/gatorade-drink, LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,295x12, ng-pullups=15, calve-raises=135x5,225x5,245x10}, 3 eggs + tons of egg whites + 2 cheese + alot of almonds, 2 sausages + wheat bread, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x20, calve-raises=135x5,225x5,245x10}, 2*protein/water-drink + gatora
de-drink, 3 eggs + tons of egg whites + tons of PB + gatorade

9 hours sleep

LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-close-squat=135x8,225x1,275x1,295x1,295x12, ng-pullups=15, calve-raises=135x5,225x5,245x10},
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x20, calve-raises=135x5,225x5,245x10}

295 x 12 is a definite close stance Pr.. and 275 x 20 would be a "PR" for a second session set.. never have i hit 20 that heavy on a second session..

that 275 x 20 was a war.. i was tired after rep 9, but was determined to get 20 so i went like, 9 + 2 + 2 + 1 + 1 + 1 + 1 + 1 + +1 + 1 ahah.. toast.. legs felt bionic after.


solid set.

pC

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