17626
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 02:32:06 am »
vid from last dunk session, episode one of the dunk travel channel ;d
me messin` around
me messin` around
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
17627
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 02:30:06 am »good to see that the infidel rim has been punished.
btw, hope that the next vid include those 2 handers and that lefty from the pics.
unfortunately nope, got lazy vid editing and forgot to put the lefty in it.. ;< deleted footage already for today's footage.. no two handers today.
pc mang
17628
Basketball / Re: Highschool dunk contest, some serious throw downs
« on: December 25, 2010, 12:05:56 am »
adarq.org officially boycotts white people after that dunk contest, let it be known! there will soon be a call-em-out for caucasians shortly.
17629
Strength, Power, Reactivity, & Speed Discussion / The training equipment thread, PRICES, questions, equipment links etc
« on: December 24, 2010, 01:49:03 pm »
this thread is needed..
pc
pc
17630
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 24, 2010, 06:17:49 am »Wanna feel the burn?
Light a match!
Or so did Hafield say about high rep stuff.
huh?
explain..
lol
12/23/2010
bw = 155
soreness = none
aches/injuries = feel good amazingly, everywhere
fatigue = low
diet = prot shake, 4 bananas + cheeseburger, 4 bananas + prot shake, prot shake + 2 bananas + PB burrito
prot shakes are mostly from now on going to use 2% milk, not whole.. no need for whole with this protein in it, protein makes it taste great.. should be interesting to see if i lose some lbs just off that.
workout: resting
- prone rev hypers: 5 x 50, strong glutes damn wtf beastin.
vid editing crap all day, it's consuming my life, i didn't even like the vids i was making but whatever, the rendering process kills my comp and takes forever sheeeeeit.
planning to dunk indoors tmw, gona do it big.
peace
17631
Introduce Yourself / Re: for 45" running vert
« on: December 24, 2010, 06:07:25 am »wednesday:
at power lifting gym:
squats
160x5
160x10
160x15
250x5
340x2
370x3-belt, not hard.
160x15-wide
160x15-medium
250x10
250x5
160x15
160x15
Other gym for other stuff later in day.
hack squat
90x10
90x10
90x10
180x10
90x10
lying hamstrings
110x30
250x6
100x10-each leg, alternated which leg went.
light quad extensions
??x30
??x30
shot around for ten minutes.
Thursday:woke up early to lift at the my old highschool
btn pushpres/jerk
135x10
185x5
225x4
275x3
325x1-new record, but pressed it out, shoulda jerked it more.
bear complex
135x1
225x1
245x1
275x0-missed on the third lift of the complex due to wrists mostly.
pullups
x3
x3
45attached x 6
cleans
225x3
225x3
snatch
135x1
185x1
tested standing vert...wasn't jumping good this morning but got around 34" on vertec. I think I am at over 36" when I am at my best jumping days.
Thursday night
bball jumped good. lol....no estimates but it was def. good. lol.
very nice, get some vertec jumps on vid one day mang, not enough of those on youtube!@$
pc
17632
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 24, 2010, 06:06:05 am »
ratio it for now, for example: strength:msem = 2:1
that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.
MSEM session would be something like this:
warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.
anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.
peace man
that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.
MSEM session would be something like this:
warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.
anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.
peace man
17633
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 24, 2010, 06:01:30 am »Vacation starts tomorrow. Gonna be in NYC, then Connecticut and upstate(ish) NY, where my mom's family is. Home on the 27th. While gone it's gonna be nonstop visiting, but I'm going to try to get some workouts in for general conditioning. E.g. Ross Enamait's deck of cards. Possibly even jumping rope if my uncle's basement ceiling is high enough. At least, gonna get some good stretching in. Hopefully by next Tuesday my hip will be back in working order and I can get back to the real business of trying to put a leather-and-rubber ball through a metal hoop ten feet off the ground.
squat your GF for reps, deadlift your GF for reps, curl your GF for reps, floor press your GF for reps.
bam
The logic in that is so far beyond brilliant that I can't even begin to describe how genius that is.
lol!@#!
17634
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: December 23, 2010, 11:45:43 pm »
sure thing vag, that was NASTY
17635
MOVIES & ENTERTAINMENT & SHeeT! / Re: The Fighter - Movie Based On Micky Ward
« on: December 23, 2010, 11:37:59 pm »This movie could have been a wholelot better if the fight scenes were where improved... laughed my ass off when wally knocks that guy out with a kidney punch.... Though Christian bale's acting more than makes up for any shortcomings
well, ward did ko that guy with a liver punch in real life lol, those boxing scenes were "true to the true story".. but ya i feel you, the actual fight scenes with whalberg could have been much improved.. don't know why they weren't better.
peace
17636
Performance Training Blog / Re: The Single Leg Jumper's Toolbox: Part 1, 2, & 3
« on: December 23, 2010, 11:19:20 pm »Here are a very interresting video of two olympic high jumpers and there body and jumping differences!
Watch the difference from Stefan Holms standing and running vertical. His reactivity and movement efficiency is abnormal!
http://www.youtube.com/watch?v=FBgdsITpZe8 --> Part 1
http://www.youtube.com/watch?v=2CM9fDyJHOI&feature=related --> Part 2
http://www.youtube.com/watch?v=_iQbKfd1AfU&feature=related --> Part 3
http://www.youtube.com/watch?v=52sZXQRJGfM&feature=related --> Part 4
http://www.youtube.com/watch?v=vadHCatoIhI&feature=related --> Part 5
I'm sry it's in german..
So if you don't understand something, maybe i can translate.
is that the video series with holm/donald thomas? if so, ya that was great..
pc
17637
Football / Re: Metrodome Collapses
« on: December 23, 2010, 10:40:23 pm »Global Warming
lol, it would be global cooling though................snow brought it down
global warming results in an ice age!!!!!!!!!
17638
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2010, 09:45:31 pm »
forgot to link this yesterday.. dunks from a few days back on the "zeus rim"
20 reps is the best number of reps for fatiguing pretty much every muscle group, including the quads.. by 20 reps my quads, hamstrings, and glutes are toast.. if i do max 10RM's my quads don't get hit nearly as hard.. 20 reps makes me feel great too, so much blood flow.
thanks alot man, i have a feeling tomorrow is going to be alot better, hope so..
peace!
What's the thing with 20 rep sets? I mean, I know that's for added volume and stuff, but why 20 reps?
20 reps is the best number of reps for fatiguing pretty much every muscle group, including the quads.. by 20 reps my quads, hamstrings, and glutes are toast.. if i do max 10RM's my quads don't get hit nearly as hard.. 20 reps makes me feel great too, so much blood flow.
those pics are SICK.
thanks alot man, i have a feeling tomorrow is going to be alot better, hope so..
peace!
17639
Pics, Videos, & Links / Re: power clean video snapshot
« on: December 23, 2010, 09:33:09 pm »
make sure you use a hook grip, other than that, form looks perfect, GREAT JOB!!!!!!!!!!!!!!!!!!!!!!!!!!
17640
Basketball / Re: nba rookie dunk off
« on: December 23, 2010, 09:28:30 pm »<a href="http://www.youtube.com/watch?v=YS2G4EuiN2E" target="_blank">http://www.youtube.com/watch?v=YS2G4EuiN2E</a>
i was pretty surprised about the last dunk, maybe soon the nba will have a good dunk contest since 2000
ya that was a good showing.. nba dunk contest is doomed though, whoever is in charge of organizing that is a complete retard.. i heard someone from nba sprite contest is going to get voted into the nba contest though, this year, that true?