Adarq.org

Quote from: bball2020 on November 13, 2010, 01:16:13 am

crazy, at 5 11 190 u were 30% body fat  uhh thats my BW now and im not close to 30%, i hope.  Different body types i guess.

i don't have a lot of muscles so yah it was a lot of fat.  i've never gained muscles easily...  we'll see how this whey isolate will help me.  just received it today and tried it.  taste is decent when mixed with some chocolate powder.

adarq: I ate lot of wendy's dollar menu then.  nuggets + fries + salad...  i hope their nuggets were not those nasty looking pink paste used in McD's nuggets.  the texture of wendy's seems like decent chicken meat at least.  but i'm afraid to know what it really is...

wendy's has always seemed to be higher quality, from what i've seen over the years.. regardless i wouldn't eat at any of those traditional fast food places.. the new "fast food" places that are healthy, such as chipotle, those are real good..

http://chipotle.com

hey man, sorry didn't put together that article yet, but here, check this out:

http://www.adarq.org/forum/progress-journals-experimental-routines/bobby%27s-journal/msg15792/#msg15792

here's the routine in it:

site crashed yesterday, couldn't post.. sorry about that.

ok so, I think you should start doing a simple bodyweight routine, monday/wednesday/friday. Nothing fancy right off the bat, just general strengthening. Eventually we could incorporate more advanced methods and reactive work, but right now, your primary concern is just general strength, even though you don't have weights, you can get some nice gains with bodyweight work.

for clarification, AF means "almost failure", it simply means don't strain ridiculous on the last rep.. S1 or S2 or S3 etc mean supersets... anything labeled S1 means do all those exercises back to back, then rest after the final exercise.



Monday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: pullups: x AF
- S1: pushups: x AF
- S1: walking lunges: x 20 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing straight: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN





Wednesday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: chinups: x AF
- S1: feet elevated pushups: x AF
- S1: walking lunges with 5 seconds pause: x 10 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: single leg glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing inward: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN







Friday:
- WARMUP OR ALREADY WARMED UP FROM BASKETBALL

- S1: neutral grip pullup: x AF
- S1: 5 sec pause pushups: x AF
- S1: quick lunges with 2sec pause between each rep: x 10 each leg
- S1-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- S2: glute bridges: x AF (no more than 50)
- S2: standing calf raises, toes pointing inward: x AF (no more than 30)
- S2: unsupported situps: x AF
- S2-info: this is a superset, do each exercise back to back, then rest 2-3 minutes after the last exercise, repeat x 4 rotations

- CORE CIRCUIT: 3 exercises back to back, done for 30 seconds each, then rest 2 minutes, repeat 3x
-- choose from: v-ups, crunches, dead bug crunches, bicycle crunch, side pillars, situps, pikes, or anything else you like

- STRETCH
- PROTEIN




for clarification on quick lunges, and how i prefer lunges, check out the exercise index:
- http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/

for any other clarification, feel free to ask any questions.. this is just the 'break in phase' to a bodyweight program which would eventually incorporate more advanced methods.. but we have to get very good with the basics and make some decent gains here..

if you plan on trying this routine out, log each workout in this journal plz, so i can help you add things, make modifications, etc.

peace man!

if you plan on doing it, i'd start a journal, in the progress journals section, so that i can help you tweak it... volume/intensity should increase over time, that's the key, but that needs tweaking on an individual basis, plus i don't know your injury history and all that stuff..

so ya, if you wanna get good feedback, fill out that bio in free-coaching-article and drop it in progress-journals subforum, then journal your workouts, I can then help you tweak the template/sessions each week if needed.

peace man








also, i have no problem with people experimenting with air alert, the thing is, most often than not it leaves people with bum knees etc.. so if you know that going in and keep an eye on it, then you'll be easier to stop the program if you feel anything risky going on.. but some people do react well to that volume of reactive work/"habitual jump training" (lol).. so ya if he's getting results on it and feels healthy, i'd say ride out those gains until you stagnate considerably, finish the program, or any signs of overuse injuries.

peace (again)

hah

9'11 rim, weakness

really good workout #2..

11/15/2010

bw = 154
soreness = none
aches/injuries = left ankle a little, left ham tendon a little (old injury)
fatigue = medium

diet = protein shake, gatoraid + cheeseburger, half protein shake + 1 tsp coffee, dunking, protein shake, training, protein shake, protein shake + turkey & cheese sandwhich

---

workout #1: dunks & jumps
- hit like 5 dunks, only jumped for 30min or so

workout #2: lower body rampage + curl deezlness
- warmup: sq: 135 x 5, 185 x 5, 225 x 1
- warmup: 2" bar curl: 10, 10,

- half squat: 225 lb @ 10, 10, 8,       205 @ 12, 15, 10, 10
- 2" bar curl: 70 lb @ 12, 13 12,             11, 10, 10, 10

hit my 225 x 10, 2 weeks early.. happy with it.. really happy with curls too, definitely much stronger than last time i did 70 lb.

all in all, good day.. good thing happened during squatting, legs didnt burn much at all today, even though they just gave out.. prior high rep squat sessions were causing tons of burning.. hopefully that means ill be really fresh wednesday for more jumping.





tmw = possible bball dribbling + circuit of pogos/tucks + single arm db press + single arm db row

pc

will post a vid in a bit.

Had a wisdom tooth and another tooth removed in one sitting ytd. Both on the left upper, a day later now my face is swollen.
Not feelin too good now, and the company game is later. Gonna try to push for a quick lead, and sit out as much as I can.

Think the workouts might hv to take a few days break.

ahh sucks man.. i couldnt do shit for like a week when i got mine out (4).. that was hell..

mine were impacted, i had lots of bleeding for days.

peace

some pics from today before i go do some ape-shit high rep squatting/curling, 9'11 rim.. first head-height pic in there felt like my highest jump, and one of those missed dunks linked early on felt real high, i'll probably include it, lots of flizoat.













some other weak pics:

http://imgur.com/E8U4C.png

http://imgur.com/hy7ac.png

http://imgur.com/fyOhD.png

http://imgur.com/6aYE7.png

Quote from: adarqui on November 15, 2010, 06:34:33 pm

you're using a bicycle analogy, when we're talking about heavy barbell unilateral training?

<-- confused

My point with that analogy was that transfer depends on the level of the lifter and that very untrained people will have a lot of carryover from unilaterals to squats - just like they will have a lot of carryover from pretty much any hard physical activity, probably even from riding a bicycle.

Quote from: adarqui on November 15, 2010, 06:34:33 pm

so, say you have an intermediate lifter who is experienced with all lifts in question, you pre-test squat, then hit barbell walking lunges, barbell bss, barbell stepup hard for 12 weeks, with significant increases on each lift, say 30% increases on each lift, you don't think he would get much transfer to squat? if not, why? you're still learning to activate more mu's, activate the fastest mu's, achieving hypertrophy, improving strength in other things that matter like core etc, improving strength/hypertrophy in all muscle groups related to squat, reducing inhibitory mechanisms, improving things like neural drive, increasing strength/composition of other biological structures such as bone/tendon, improving intermuscular coordination that is somewhat similar to squatting, etc... EDIT: plus you still have very heavy barbells on your back.

There are holes in that argumentation, for example that we are starting from the assumption, that an intermediate lifter can gain 30% on say his 1rm lunges weight from training with unilaterals alone which I can imagine will be hard for an already reasonably strong person.
But even if he can, without at least maintaining coordination and specific strength for the squat, I don't think the unilaterals will have direct carryover. I could imagine that with several weeks of training the squat again, that it would progress rather well since some of the mentioned adaptations might have taken place, but honestly, I don't even think this rate of unusually fast progress (for an intermediate that is) would last for long. I think you are overestimating the potential regarding the adaptation from training with unilaterals exclusively - at least for intermediate trainees - and underestimating the importance of maintaining squat efficiency and specificity of the loads that will be handled with that. Since you mention core strength especially - I do in fact think that strength in the trunk musculature would suffer quite a bit and that suddenly testing a squat max after weeks of unilaterals will hit the athlete quite unprepared.

my point is that unilaterals exclusively, when done with barbells, with the focus of progressive overload & max intensity, will not lead in as much strength loss as one would think. shit i have to go hah dunk .

Of course, I am speculating here. Maybe you can convince me to make a point and try unilaterals exclusively for 4 weeks with a pre and post test of squat 1 rm. But right now I am pretty convinced that this is a horrible idea.

do two tests, pre/post testing after 4 weeks lunges, and pre/post testing after 4 weeks of bicycle.

that an intermediate lifter can gain 30% on say his 1rm lunges weight from training with unilaterals alone which I can imagine will be hard for an already reasonably strong person.

?? then how does a reasonably strong person increase squat 30%? how else would you improve your unilaterals, other than unilaterals alone? it's just progressive overload and of course an intermediate lifter could improve their 1RM lunge 30% by using unilaterals alone.

peace