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Messages - adarqui

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17656
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 21, 2010, 10:19:55 pm »
Quote from: vag on December 21, 2010, 02:44:26 pm
21 Dec 2010

Was kinda sick , no gym.

- 30 mins leg drain. Shit feels good!

hell yes it does hahah



Quote

- Various bball palming drills ( iso bball palming variations) during the drain.

- My usual lower body stretch routine.

damn tons of people on here are getting sick... good thing i'm a hobo hermit, it helps me stay away from infection.. knock on wood (with sledgehammer).

feel better!

pc

17657
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 21, 2010, 10:18:27 pm »
Quote from: vag on December 21, 2010, 09:28:06 am
Quote from: adarqui on December 21, 2010, 05:57:33 am

WTF ? ? ? ? ? ? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc


Thanks a lot Andrew!!!

np man!!



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Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.

 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

thanks man, ya we definitely been ballin` out on squat.. I love half squatting, feels fine on my hip, no reason to ever mess with true parallel or below.. But ya, as my half squat improves, so does my parallel or below squat, so no reason to even train those, i'm starting to think also that, as my "quarter squat" improves, so too will my half squat.. Need to be even more careful with that.


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Can't believe you hit 345@155 though , mind blowing!!!  :o 40 is just around the corner for you!

 I'm going to consider that 345 x 1 a quarter until i actually watch it, i think it is a bit high though.. I put it on a vid im rendering, itll be at the end, so once it's done rendering in 8 hours i'll get to see it haha.


peace man!

17658
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2010, 09:47:58 pm »
Quote from: LBSS on December 21, 2010, 12:20:14 pm
Quote from: adarqui on December 21, 2010, 06:01:33 am
Quote from: LBSS on December 20, 2010, 04:48:32 pm
Did nothing this weekend except some walking, rolling and stretching. And secksing. Hip feels fine and ready to try more squatting but I got up this morning and my god damn motherfucking right ankle hurt. Has been off and on all day, when I twist on it or step on it in certain ways. Nothing too serious but what the fuck? I can't think of anything that would cause it to spontaneously start hurting again. Plus the pain is behind the ankle bone, on the outside, rather than in front of the bone (where the sprains were focused). I repeat: What. The. Fuck.

Gonna go work out today, try to get some footage of squats and jumps and insh'allah not fuck myself up any worse. Gah.

the ankle will be fine, insh'allah.

maybe it's just the cold weather? ur gettin` old tho, like me, shit like that just kicks in mang.. remember, pain is just weakness leaving the body! or some lame quote like that.

lolol

secksing ftw.


Yup. I get some good cardio in that way.

Ankle is feeling fine again today.

Last night, went to do a modified power workout, basically thinking to do all the jumps as prescribed but then just do 3x5 squats, super light, to mess with form and see what's what. But on the second ME RVJ hip was just protesting too much. Legs were out of the question. So I did dips and pull ups and stretched and called it a night.

On the plus side, the two jumps I had were 31 or so and the run-ups felt way better than they had.

good about the jumps but damn that hip shitt.... eeeehhhhhhh.. ;/

17659
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: December 21, 2010, 09:46:35 pm »
so you did one week of high frequency squat and cut it out or what?? lol

17660
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: December 21, 2010, 09:36:44 pm »
Quote from: cowed77 on December 21, 2010, 07:05:47 am
can lance or someone teach me how to do a proper RDL? dun think adarq does them..

i tried to emphasise my hip extension, tried to do every rep explosively. but during the actual workout, when i lowered the weight, while i read that im supposed to feel a stretch in my hams before going up, i always feel my lower back first. each rep was below the knee.

was consciously getting my hip back, like a box squat, but still, the back felt it first.

of cos, today, a day after the workout, my hams are sore, but would like to know how to do a proper RDL.

bro post a vid, i kind of recall you posting a vid before of RDL, maybe i'm wrong though.

all you really have to do for rdl is tighten the abs, then push the hips back to go down, keeping the bar along your body.. you don't "lower yourself" at all, you lower yourself by pushing your hips back.

peace mang

17661
Program Review / Re: Jump Manual
« on: December 21, 2010, 09:03:47 pm »
Quote from: Jacob Hiller on December 20, 2010, 12:26:01 am
I'm 29 now, and training is a bit intermittent with work and traveling, but after another year we hope to be in one place for a while longer.

I follow your vids... and like watching your progression, but I'm also interested in video work.

I just got Sony Vegas Pro and snagged a new Sony a33 camera, trying to decide on that or a CAnon 60d.

I think you are an after affects fan... thinking about dipping in but I love Sony Vegas for kicking out quick vids, the production assistant with that program is a huge time saver.

ya after effects isn't really a good program for quick editing, it's not supposed to be used the way i use it for example.. I should be using final cut pro or something more simple like that, which is meant for stringing clips together very fast.



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Do you think AE is any good for getting vids out quick?

nah.. it's more for adding effects, really crazy color schemes, compositing etc.



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Adarq - I'm guessing you've been on the online scene for a while.

ya pretty much,  the s&c online scene only since around 2006.. spent alot of my time programming throughout high school & college.







raptor, isn't the 50inchvertical.com guy, that Hazarian guy from TVS? lol..

17662
Basketball / Re: Jordan Haters - They exist? WHAT THE F.
« on: December 21, 2010, 07:26:36 pm »
Quote from: BMully on December 21, 2010, 05:17:29 pm
He was sent a letter detailing that nike would sponsore him..The letter asked him to not do it because of the sweat shops and child labor that nike(and many other companies) use to make their product....he went and signed anyway

he got divorced


those are the only faults i have on him..I love the guy(no homo) he the best

LOL @ "he got divorced", seriously laughing, good stuff.

17663
News, Announcements, & Suggestions / Re: Emoticon Suggestions
« on: December 21, 2010, 07:25:41 pm »
a few new icons have been added, shit is so fun :P

 :wowthatwasnutswtf:

17664
News, Announcements, & Suggestions / Re: Emoticon Suggestions
« on: December 21, 2010, 07:21:25 pm »
Quote from: Damien on December 21, 2010, 07:20:37 pm


Boevski...

no f'n way.. holy shit.

*bows to damien*

17665
Introduce Yourself / Re: Hello guys
« on: December 21, 2010, 05:29:35 pm »
Quote from: ShadowSeen on December 21, 2010, 11:15:23 am
yea dude;)Thanks for this ansers. And i told you that you are good because i saw the videos with exercices which you gave me and i think that you are in that videos;).And you are right.I know what i have to do but i didn`t understand the pylometric exercices,and someone told me that you can explain me ;)

which plyometric exercises? if you running vert is only 8", you shouldn't be thinking about anything advanced, you should be jumping 3-4x/week and playing alot of basketball/sprint-power based sports.

peace

17666
Introduce Yourself / Re: Good to be here!
« on: December 21, 2010, 05:28:22 pm »
Quote from: Flight on December 21, 2010, 06:03:10 am
Hey guys,this Flight ,i'm from Romania,i'm 20 years old,6'1,i'v been playing basketball for 6 years now...and i'v been training since i started to play because i am not very gifted genetically and i want to improve every day.I completed a few programs including air alert,double your vertical,vertfreak and a bit of vertical jump bible...so far the VF program is the most complete,but on that note i think a have a bit of knowledge in regards to jumping so i try to be independent and train myself without programs and restrictions and this site is a great way to solve problems and answer questions that involve jumping  :ibjumping: .

yo man, welcome!! This forum is dominated by romanians :)

you got some nice stats below, if you want any advice on a routine or in general, put this post in the "progress journals section", that's where we answer daily training related questions and give advice, as well as you can log your workouts day in and day out to show us your progress.. If you decide to put this post in the progress journals section, include your lifts (any big compound lifts you perform, squat,bench,pullups,lunge, etc)

nice running verts man.

peace


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AGE: 20

HEIGHT: 6'1

WEIGHT: In lb.175

SLEEP SCHEDULE: about 12-11...sometimes if i don't need to get up early i go to sleep at 1-2

BODY TYPE: Athletic,about7-10% body fat depending on my diet and workout.and i have a pretty ripped upper body 8)

GOALS: 1: get to 40" standing
             2: 5% body fat
             3: all the above at 80+ kg (weight)

CURRENT ABILITY:Standing vertical jump - 80 cm
                             Running vertical of 2   - 90 cm
                             Running vertical of 1   - 1 m +


INJURY HISTORY: 8 years ago i had a very bag knee injury,3 years ago i had a pretty bad ankle injury and some light ankle sprains here and there.

TRAINING HISTORY & ACHIEVEMENTS:As i said above,i'v done some vertical jump programs...so i consider myself one of the hardest workers on the planet! :strong:...and achievements consist in vertical jump gains...lower body fat,all around better athlete.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: In the last 3 months i did a program,with a phase of strength (4 weeks) with light plyo and sprinting uphill,phase 2 was a slight delaod and some more plyo work bounding,sprinting,depth jumps,sitting jumps...(also a 4 week phase) and then a 2 week phase of very low % of max lifts and the same plyo exercises and some jumping technique.And i play basketball about one time a week

BRIEF OVERVIEW OF CURRENT DIET: I'm trying to pick that up,sometimes i lose track of my eating...but overall is good.i take vitamins,minerals,calcium,fish oil...post workout i drink a protein shake with some vitamins . The bad part is eating chocolate and other sweats.

IMPORTANT ACTIVITIES: disregarding school...everything is flexible around my training.But considering that i am at a university i don't have that many classes.

17667
Introduce Yourself / Re: ...yeahhh, I'm gonna need you to come in on Saturday...
« on: December 21, 2010, 05:24:38 pm »
Quote from: JelloPuddinPup on December 19, 2010, 11:27:57 pm
Quote from: adarqui on December 19, 2010, 06:21:16 pm
holy shit..........

damn sounds like you really need to be careful.. If you aren't going to train "knee bends", I would look into EMS, though I'm not sure how effective home bought versions can be on strengthening the quads.

As for "less stressful knee exercises", you're looking at alot of floor variations:
- glute bridges (double and single leg)
- prone glute
- prone hyper
- supine hamstring iso (various degrees of knee flexion, just holding position, hits hams hard)
- supine hip extensions (stiff legged, feet on box)

As for weighted exercises that don't put much stress on the patella, you're looking at:
- reverse hyper
- RDL
- leg curls (standing, seated, whatever)
- POSSIBLY ghr..
- some stuff on 4-way hip machine

stretching too much can actually become a problem, if the muscles of the quads stop firing correctly, need to make sure VMO is firing good and before the VL.. floor based tke's (last 15 degrees, terminal knee extension), partner assisted, or very light tke on a leg extension can help to get that vmo firing but you definitely don't want to mess with that stress fracture.. once that stress fracture heals you'll need to build some strong/active vmo's to protect the patella.



any idea how you actually got this stress fracture? I mean is it just from jumping too much? When did you "feel" it occur? Any ideas on that?

Well, I'm pretty sure it's from playing too much as well as already having pretty shot knees after all my surgeries. It's something that just develops, and I notice it...but I don't stop. For example, when I started feeling the pain back in October, I played 13x in 1 week. Not 2 weeks, not a month. 13x in 1 week. And I don't rest properly or take care of my knees enough in between sessions. I'm learning the hard way to develop my routine and adjust to my bum knees. But I think the best thing right now is just to shut down for a few more weeks. I have 1 volleyball game Wednesday, and then that season is over until next year. So that will be my last active day for a while.

damn.... 13x in 1 week when feeling the pain come back, ya it sounds like you are a "chronic overdoer", gotta fix that.. put health first man or your longevity could vary will disappear very soon.

:/

i remember your dunk vids from not so long ago you were getting up real good.






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What is prone hyper and reverse hyper?

if you don't have access to a reverse hyper, you can use a prone reverse hyper variation:

<a href="http://www.youtube.com/watch?v=3fsqy0wXHkM" target="_blank">http://www.youtube.com/watch?v=3fsqy0wXHkM</a>

<a href="http://www.youtube.com/watch?v=SgHyWPWoEQ0" target="_blank">http://www.youtube.com/watch?v=SgHyWPWoEQ0</a>


check some of his other vids, and the 7 day vertical jump cure (7DVJC), he has some nice exercises.







Quote
Also, what is a 4-way hip machine? Is that the thing that makes it look like you're swinging your leg some times?

ya

<a href="http://www.youtube.com/watch?v=rBpcnwu1SNc" target="_blank">http://www.youtube.com/watch?v=rBpcnwu1SNc</a>



peace!

17668
Basketball / Jordan Haters - They exist? WHAT THE F.
« on: December 21, 2010, 05:03:36 pm »

[4:43pm] stuck: shit
[4:43pm] stuck: I wished I lived in the jordan era
[4:43pm] stuck: the highlights are sick
[4:44pm] stuck: I used to be like bleh screw jordan
[4:44pm] stuck: but now
[4:44pm] stuck: dammmn

17669
Basketball / Re: euro dude takes a glass shower courtesy of air jordan
« on: December 21, 2010, 05:03:04 pm »
Quote from: hyperdunk1 on December 21, 2010, 04:16:21 pm
<a href="http://www.youtube.com/watch?v=I6pUHznB9bM" target="_blank">http://www.youtube.com/watch?v=I6pUHznB9bM</a> 2:40

ya that's a sick highlight.

my favs are shaq bringing down the entire goal hah.

17670
Pics, Videos, & Links / Re: funny / horrible training videos
« on: December 21, 2010, 04:39:30 pm »
Quote from: Damien on December 21, 2010, 07:36:27 am
<a href="http://www.youtube.com/watch?v=k9iOxL4C0u8" target="_blank">http://www.youtube.com/watch?v=k9iOxL4C0u8</a>

funny? or horrible?

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