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Messages - adarqui

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16516
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 10, 2011, 05:29:23 am »
Quote from: vag on March 09, 2011, 02:57:33 pm
SLRVJs always look so much smoother!
Awesome jumps, more awesome considering pulled quad.

thanks alot man.. hope to land some nasty SLRVJ dunks tomorrow !@$!@



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Squats look stronger now , very fast concentric and touching pins on all reps , props!

ya, man, i'd be PR'n those no joke if it weren't for this quad b.s....

i get a small amount of bounce off the pins but i dont care.. people will complain about it but im getting stronger so it's nothing to even care about.. for example, today, all of my high freq submax squatting was done with 225 at same depth, i lifted it like a feather while pausing on pins gently.. so if i get to 415 x 5 for example, 315 x 5 with slow controlled pause will be ez imo.. i know u didnt mention that but i was just on a tangent ;d



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Healthy+peak=huge things this summer!

without a doubt man, big shit is on the verge.









Quote from: UMThrower on March 09, 2011, 03:57:45 pm
SLRVJ definitely looking pretty good for not doing any. I def think you could have put down some two handers if you tried. But I know how you're all about the anger management so its all good. Keep flying mang.

thanks man, but, im definitely afraid to do 2 handers off one leg haha... not trying any of those soon :D

peace man










Quote from: Raptor on March 09, 2011, 04:39:18 pm
Adarqui's ever diminishing bodyweight helped him, I think, to have that one-leg jump. Strength helps too :D

it (BW) definitely is helping thats for sure, but my rel strength is exploding so, that really has alot more to do with it.. plus all of the stretching ive been doing i think that's making me want to jump single leg too.. lots of quad stretching makes me want to jump single, might explain why all those high volume BW lunges made me want to jump single also, quads would really get loose on those.

peace!$

16517
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 05:01:10 am »
Quote from: Raptor on March 10, 2011, 04:36:09 am
I could recruit more MUs by having less time between sets.

nope................ rest/pause is way diff than 3x3 with short rest..



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Heck, I could probably do Lance's method but using lower body for it. 45s breaks in between sets, 3 sets of maximal correct, explosive reps with a weight that I can do a good amount of reps and that's it.

nah man you won't be recruiting the highest threshold mu's with that..

if that was a 1x8 with 80% then short rest singles then ya, but not 3x3 @ 80% short rest.



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Don't know - like I said, maybe if I ditch the strength assistance work and just do squats, and replace the strength assistance with plyos, sprints etc, then I'd be better off than right now.

i'd go that route for sure..

you have to remember you are trying to improve utilization of the entire "motor pool", that is what causes the biggest gains.. if you don't get into the "regularly untapped portion of the motor pool", then you won't adapt to be able to use it.. those motor units are considered protected, they are last ditch effort recruited when you are recruiting maximal weight or entering a significant amount of fatigue during your set, then they turn on.. so if you don't have that stimulus in your training, anything else becomes detraining, you need at least 1x/week of that in terms of "progressive overload training", though at least 2 sessions is more effective imo.

peace man

16518
Article & Video Discussion / Re: All About The A-CHAIN (By RJ)
« on: March 10, 2011, 04:08:12 am »
dno, it's on RJ's site somewhere, i forget the url to his site lol....


16519
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 10, 2011, 03:37:28 am »
Quote from: Dynamo on March 10, 2011, 01:02:36 am
My recommendation for squat maintenance while dieting would be to keep the set 'difficulty' high, but do fewer sets (i.e. 2x5 @ 82+% or 2-3x3 @ 87+%).  I've tried the whole 3x3 @ 80% (pretty easy) and the like, but I found my body would just adapt (detrain) to that weaker stimulus until 3x3 at that weight was difficult.  Even though 80% is technically pretty high intensity, the stimulus from those kinds of far sub-maximal sets just isn't enough for your body to hang on to the muscle it needed to handle the difficult sets you were doing during your strength building phase.   

x2 ^^^^^^^^^

3x3 @ 80% is just way too submax, detraining will occur.. 3x3 @ 80% is seriously like, why even squat in the first place, might as well not even squat if that's the percentage you're 3x3'n at.

regardless of what you choose, you need some HEAVY lifting in there, low set volume (reps can be anywhere from 1-10), and something that forces you to recruit all MU's.. so whatever you decide on, fitting that criteria, it'll be ok.. 3x3 @ 80% is just not going to challenge the highest threshold motor units so it becomes futile..

it has to be challenging or you will detrain.. 3x3 @ 80 % = guaranteed detraining.

so don't settle on a set/rep scheme as of now, just settle on the criteria.. regardless of what you do it has to be moving weight at a high percentage of your 1RM until ALMOST-failure or non-psyched failure.

peace

16520
Basketball / Re: jonsey dunk thread - like the t-dub thread, kinda.
« on: March 10, 2011, 03:16:01 am »
Quote from: GloBallCollab on March 08, 2011, 01:27:43 pm
Quote from: adarqui on March 02, 2011, 10:33:53 am
last dunk is DISGUSTING...........

Body control on the last dunk is very disgusting.
style points for jonsey are too much to count

ya i actually have him in my top 3 just for his style, crazy leg movement and every dunk is vicious.. t-dub/YH/jonsey, GC got pushed out of top 3 lmao

peace

16521
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 10, 2011, 03:14:41 am »
apparently this vid is 2 years old tho he just uploaded it, dude got hops

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

16522
Track & Field / Re: the thrower thread - shotput/javelin/hammer etc
« on: March 10, 2011, 02:55:31 am »
nice post sickenin, gr8 vids

16523
Track & Field / Re: the thrower thread - shotput/javelin/hammer etc
« on: March 10, 2011, 02:55:17 am »
Quote from: LBSS on March 09, 2011, 02:24:19 pm
Quote from: Flander on March 09, 2011, 01:53:51 pm
Quote from: LBSS on March 09, 2011, 09:22:48 am
How big is Thorkildsen? I know javelin throwers aren't as big as weight throwers, but still, anyone approaching normal size(i.e. not tiny gymnast size with colossal arms) doing an iron cross is unreal.

Hes 6'3-6'4 and 200lbs

 :o

hahahaha

16524
Introduce Yourself / Re: Evening, gentleman.
« on: March 10, 2011, 02:02:05 am »
Quote from: Username on March 09, 2011, 01:47:04 pm
Pedants - gentlemen.

Ada - to save the hassle I will simply refer to already published work during discussions, I will leave the lab observations out. Everything I post will have published, reputable data which can be referred to - don't worry.

already published work, as in, your work, or stuff on pubmed?

only reason i'm harping on it is because I just can't seem to find any of your papers/published work in google scholar etc, under your <first name> middle initial. <last name>

or did i misread this statement? looking at it now i might have.. you've had papers published or no?

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I think I have some pretty interesting published, in press and unpublished data that I could share during certain discussions - specifically with regards to power development.

peace man

16525
News, Announcements, & Suggestions / Re: adarq.org facebook page
« on: March 09, 2011, 05:21:30 pm »
Quote from: ARowe on March 09, 2011, 04:01:32 pm
Quote from: adarqui on March 08, 2011, 06:37:17 pm
Quote from: Dreyth on March 07, 2011, 12:19:34 pm
Does fb have group chat yet?

nope, until they do click live chat on the features pulldown menu and have a great time getting trolled by me, lanceSTS, dagger, stuck, lbss, raptor, nightfly, bsteve, gutts, lopan, southpaw, peaces, smooth, DCJH, damienZ, and anyone else who decides to show up.

:F


I like the part where you included me, an irc #jumping veteran. My feelings are hurt, srs.

i left you out on purpose, was seeing if you would catch it or not..

narcissistic sociopath confirmed.

16526
Boxing / Re: Charlie Zelenoff GREATEST HITS
« on: March 09, 2011, 05:02:21 pm »
http://static.arounds.org/adarq.html

same thing ^^ but downloadable in case gutts removes the page: http://www.sendspace.com/file/7nijxf

response vid:

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

16527
Basketball / Re: GloBallCollab :: dunks, dunks and more dunks.
« on: March 09, 2011, 04:08:53 pm »
ya man i saw that, commented on the "abovetherim facebook page".. U.H. should trade in that flat screen TV for an INSANE HD camera lmao... great quality + HD 200+ FPS mode. :F that's what i'd do. hah

props! gotta comment on his youtube chan.

edit must feel good to beat jonsey (TFB) too.......

16528
Basketball / Re: Guy Dupuy rider over car + appreciation for Romania
« on: March 09, 2011, 04:07:01 pm »
impressive as f**k but i agree, i prefer power/max vert, the vid doesn't do much for me in terms of getting me pumped up/amp'd/motivated.. hehe

16529
Strength, Power, Reactivity, & Speed Discussion / Re: How much to stay in "squat maintenance" mode?
« on: March 09, 2011, 03:29:04 pm »
Quote from: Raptor on March 09, 2011, 03:00:14 pm
OK, I'll very very soon (in a week or two) switch my squat to squat maintenance mode (1 workout of 3x3@80% (so 3x3 with 120 kg)) per week or every two weeks.

absolutely HORRIBLe...



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The question is - how much time "can" I stay this, in your experience, without having my squat regress. I feel like I have serious untapped strength reserves at this point so I'm going with explosive stuff and mostly bodyweight stuff like sprints that I have in mind, depth jumps and KB swings for more hip focus AND fat loss. My conditioning is EXTREMELY low at this moment so I need work on that and work on making my quads react explosively and being able to cope with actually moving my body instead of a barbell that sits on my back.

So, in your experience, how much can I stay in maintenance mode without losing squat strength (muscle strength basically), considering I'll also be doing plyo and explosive work that should count in a way or two as strength factors as well?

16530
Strength, Power, Reactivity, & Speed Discussion / Re: Importance of Training Whole body
« on: March 09, 2011, 02:40:26 pm »
Quote from: Flander on March 08, 2011, 01:36:33 am
Just tell your friend to only train upperbody and then beat the crap out of him in every sport available.

^^

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