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Messages - adarqui

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18286
Article & Video Discussion / Re: Unilaterals Make You Weaker
« on: November 17, 2010, 06:09:41 pm »
Quote from: djoe on November 17, 2010, 05:51:32 am
Quote from: mattyg35 on November 16, 2010, 08:55:10 pm

During a squat for example, the outer quad(vastus lateralis) is recruited more than the inner quad(VMO). This will eventually lead to an imbalance, which if ignored can result in the knee 'caving in' b/c of the lack of strength of the VMO which may lead to injury. This is also why the VMO is heavily rehabbed in ACL injuries, to prevent further injury and 'caving in' of the knee. This is coming from experience.


wow i always thought the knee caving in = internal rotation of the femur which happen be because of tilted pelvis (which could suggests weak glutes and abs), or weak just glutes/hams....corrected by hip extension exercises focusing on keepping the knees in line with the hips/ankles, coupled with glute activation

usually glute med not firing, you see that in overly addicted bilateral strength athletes.. ie squat/leg press addicted.

vmo can become alot weaker than VL, unilaterals/sprinting/jumping really help to keep it firing properly.

18287
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 17, 2010, 05:52:07 pm »
some pics

strong back is strong..




highest jump i think, this is the one where i felt the highest too..







some other jumps:














me almost killing some kid:





18288
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 17, 2010, 05:23:25 pm »
Quote from: Dagger on November 17, 2010, 05:21:32 pm
Fly like an eagle?

almost.. footage looks insane so far..

18289
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 17, 2010, 04:53:30 pm »
i think i jumped REALLY high, i felt like a missile.

18290
Nutrition & Supplementation / Re: junk food diet that works
« on: November 17, 2010, 04:52:58 pm »
Quote from: LBSS on November 17, 2010, 03:16:43 pm
Yeah darq but YOU said "majority."


MUUUUUUUUUUURRRRRRRRRRRKKKKKKKKKKKKKKKKEEEEEEEEEEEEEEEEEEEEDD..

18291
Nutrition & Supplementation / Re: junk food diet that works
« on: November 17, 2010, 02:18:18 pm »
MURKED.



http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html?hpt=T2

MURKED.

18292
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: November 17, 2010, 02:07:15 pm »
Quote from: vag on November 17, 2010, 10:15:56 am
Quote from: adarqui on November 16, 2010, 03:16:23 pm
thnx flander/lbss.. I'm glad we took the SHR data, it definitely indicates high SHR = easier going ATG.

pc

Im very glad that what we suspected from the chart seems to be verified from real data ( with some expected deviation of course )!

yup, this data gathering turned out pretty good.. true science! lolol

18293
Nutrition & Supplementation / Re: junk food diet that works
« on: November 17, 2010, 02:06:27 pm »
Quote from: LBSS on November 17, 2010, 09:47:52 am
He said "majority." 900>840, therefore a majority of calories from junk food.

QED, bitches.

i know i heard/saw 2/3rd somewhere, probably on cnn.. don't worry, i'll find it, and when i do, murkeD.

18294
News, Announcements, & Suggestions / Re: Random adarq.org website news
« on: November 17, 2010, 05:25:08 am »
Quote from: djoe on November 17, 2010, 05:22:29 am
wow congrats.

bring on the zatsiorsky notes though :D

ya it's going to take longer than i thought hah.. but im working on it every day to get it done as soon as possible, the notes project is going to be great once it gets going..

pc

18295
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 17, 2010, 05:21:18 am »
11/16/2010

bw = 152
soreness = light hamstrings, light calf
aches/injuries = left ankle feeling better all day, felt it slightly during workout, right ham tendon a little
fatigue = tired today but still feeling strong

diet = protein shake, turkey & cheese sandwhich + ramen noodles, protein shake, training, protein shake + 3 bananas, protein shake + 5 bananas + PB sandwhich

^^ high banana intake because im anticipating jumping tomorrow.. jumps have gotten pretty good since being back on teh bananas.





mr tucks:
nice warmup, 5, 5, 5, 5, 5 <-- last set messed up koz jcsbck got cracked on hard

S1: mr tuck jump:              @ 10,     5,      5,      light pogos @ 5
S1: 1-arm db ohp: 37.5 lb      @ l7-r13, l8-r14, l8-r15,             @ l6-r13
S1: (3spause) 1-arm row: 65 lb @ 8,      10,     10                  @ 10

1-arm db ohp: 30 lb @ l12-r22
1-arm db row: 70 lb @ 17



improvements on 1-arm standing db ohp, bigtime.. left arm still weak as hell though, mid back gets hammered during left arm, but not when i do right arm.

tuck jumps felt very good, should be interesting tomorrow.

was hoping to goto indoor gym but, forum stuff+other stuff has me sleeping at 5:30am, if i wakeup at 1:30 then maybe.. if not ill goto the roof'd outdoor court.

gonna do some head height jumps from right-side runup, anticipating some big jumps.

we'll c.

peace

18296
News, Announcements, & Suggestions / Re: Random adarq.org website news
« on: November 17, 2010, 04:46:55 am »
finished chapter 4 notes, got caught up with other stuff all day.. chap 5 tomorrow hopefully, well half of it.

NEW HITS PR

jack woodrup dropped adarq.org url on his mailing list post, so, probably has alot to do with that, but im sure it also has to do with the unilaterals thread/call em out's.. hah

5,324 hits!@$

beats previous PR by nearly 2,000 hits.. sheeit.. gonna be hard to beat that for a while.


18297
Introduce Yourself / Re: for 45" running vert
« on: November 17, 2010, 04:32:33 am »
Quote from: Chris Hickson on November 17, 2010, 12:01:18 am
tuesday:
 standiing neutral grip dbl shoulder press
30'sx25
50'sx10
70'sx8-newrecord
60'sx8
seated rows
100x40
220x10
345x5-form was looser, got vid on cam incase of you want to  see form.
300x7
bench
45x20
95x7>>shoudler press machine 115x8
95x7>>shoulder press machine 90x8
95x7
one arm tri pushdowns
40x15
60x6
bicep curls
shoudler stuff with cables
tricep one arm dbl
bicep machine

then played basketball, was only gonna play 1 game but 1 became 2  and 2 became 3....lol did pretty good tho arm was good whole time, missed a couple close range dunk lefty (like not much approach like dropstep) not gonna try righty dunks yet tho gotta be carfull with pec...standing jumps were good tho.....been eating real good (chicken and oats alot) besides a trip to wnedy for 4 double stack at 330....lol bad bear.


i havn't been to checkers in a while, man o man, those late night checkers runs were so good, until i was done eating, then i felt like such shit.. but it was good while it lasted.

bam son







my bad homie, it had2Bdone.

18298
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 17, 2010, 04:27:56 am »
Quote from: LBSS on November 16, 2010, 11:18:56 pm
neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

I think I missed a SP workout. Will have to go back and double-check. Anyway, this week hasn't really provided the relief I'd been hoping for work-wise, but at least volleyball was canceled at the gym tonight, so I got to jump at the rim. Jumps weren't extraordinarily high, but they felt smooth and I was consistently getting 30", nothing lower, and maybe 2 30.5".

nice, you still working on getting lower in the jump? I recall that was getting you up a bit higher..

regardless, that's good, usually I see some 29's in here.. you hit like 12+ 30's? if so, real nice.


18299
Pics, Videos, & Links / Re: My Training Videos
« on: November 17, 2010, 04:22:13 am »
the jumps themselves looked good, but the runups were slow, the landings were mushy and loud.

when you're not going max effort, work on nice smooth accelerative runups for both DLRVJ AND SLRVJ, 3-4 increasingly powerful steps, very fluid.. work on landing better too, control the landings more, it's a good way to get in some force absorption work.. think about landing soft/quiet as you're coming down, no need to stick the landings like a depth drop, but just try and land softr/more quiet.

impressed with GHR/hang snatch.. for GHR, sacrifice depth a little bit by trying to stay a bit straight, make sure you squeeze the glutes AND contract the low abs so that you're in a nice neutral position as you go down and up.. if you need to cut depth a bit to stay straight, do it.. see how it feels, it should be alot harder and much more hamstring.

i'm not an oly coach so i'll let whoever is critiquing your oly's do that (lance?).. but the hang snatch actually looked pretty good I was surprised, i thought I was about to see some spaz shit and bam, first & third reps looked really good, good stuff.. ;d

as for shooting, DID U PURPOSEFULLY SHOOT THIS VIDEO IN THE DARK TO PISS ME OFF?

loljk

but ya i can't see what i need to see other than the follow through and a few instances of good form, follow through looks good on most shots, there was one at 40s or something i remember, where you didn't hold your follow through, and you missed.. other than that, every follow through looked pretty good, not too far forward, nice wrist flick.. just can't see the feet too good etc and how everything is lining up.

but congrats, you look athletic :D

pc

18300
Nutrition & Supplementation / Re: junk food diet that works
« on: November 17, 2010, 12:45:36 am »
Quote from: JCsBck on November 17, 2010, 12:44:30 am
Quote from: adarqui on November 16, 2010, 11:10:56 pm
Quote from: LBSS on November 16, 2010, 10:52:29 pm
let's take a 200lb guy, 20% bf, trying to lose weight.

6 twinkies = 900 cal, 162g carbs, 27g fat, 6g protein
7 protein shakes = 840 cal, 14g carbs, 14g fat, 161g protein

total = 1740 cal, 176g carbs, 49g fat, 167g protein

i thought he did 2/3rds junk.

;/

8 focus foods: 1840 calories,  192g carbs, 56g fat,  176g protein


Oh wait you said 2/3 junk, not 100%.

lol'd.. wasn't expecting that when you linked it on live-chat.

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