18376
Pics, Videos, & Links / Re: sick dunk - absolutely flying
« on: November 13, 2010, 04:06:16 am »
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18377
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 13, 2010, 03:40:40 am »
11/12/2010
bw = 152
soreness = hamstrings a little, quads a little
aches/injuries = left ankle a little
fatigue = not bad
diet: protein shake, green tea, philly cheese steaks + fries + 2 large cups of diet soda, peanutbutter cookie + oatmeal-raisin cookie, 5 bananas, training, protein shake, protein shake
workout: plyos + strenf
- mr tucks:
- 8, 8, 7, 10, 10
- S1 standing 2" bar ohp: 80 lb @ 12, 14, 13, 13, 10, 11, 10, 7 dead
- S1 chinups: 10 lb @ 10, 10, 10, 10, 10, BW @ 10, 10, dead
- light pogo or tuck: @ t5, p4, t5,
nice workout, expected to be stronger on ohp, annoyed about that.
tmw ill probably go do some jumps/dunks, dno though.. regardless, ADA + deadlift tomorrow
pc!
bw = 152
soreness = hamstrings a little, quads a little
aches/injuries = left ankle a little
fatigue = not bad
diet: protein shake, green tea, philly cheese steaks + fries + 2 large cups of diet soda, peanutbutter cookie + oatmeal-raisin cookie, 5 bananas, training, protein shake, protein shake
workout: plyos + strenf
- mr tucks:
- 8, 8, 7, 10, 10
- S1 standing 2" bar ohp: 80 lb @ 12, 14, 13, 13, 10, 11, 10, 7 dead
- S1 chinups: 10 lb @ 10, 10, 10, 10, 10, BW @ 10, 10, dead
- light pogo or tuck: @ t5, p4, t5,
nice workout, expected to be stronger on ohp, annoyed about that.
tmw ill probably go do some jumps/dunks, dno though.. regardless, ADA + deadlift tomorrow
pc!
18378
Basketball / Re: Rondo dunks hard in game in front of Bosh as Wade watches. lol.
« on: November 13, 2010, 03:35:27 am »aww crap, turns out that was an April 1st 2008 joke. bastards...
hahahahhahah!$!@$!@$!@
nice.. you got duped, then we all got duped.
they actually have a chinese growth surgery, but it is insane, they basically cut into your femur and install some device, to keep "stretching" the bone with a crank every day.. you can grow 4-6" taller apparently.
http://www.chinadaily.com.cn/english/doc/2004-06/07/content_337188.htm
first link on google.. i saw a documentary on it, it's pretty insane man.. those people are crazy who get that shit.. blood/goop oozing from their leg as they turn the crank.. eek
18379
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 13, 2010, 02:51:11 am »
REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast
nice man!@$!@ thats a great sign.
18380
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 13, 2010, 02:36:51 am »11-11-10
upper body + core
lost a little bit of teh strenf from taking a few extra days off. Need to stick to one day of rest in between each with two days of rest at the end of the cycle.
Ankle is still bothering me MAN WTF this is pissing me off so much. Have used dmso 4 times now, gonna use it 3 times a day.
heal the hell up wtf..
shiiiiiiiiiiiiiit.
18381
Nutrition & Supplementation / Re: junk food diet that works
« on: November 13, 2010, 02:05:03 am »heh. a friend on facebook linked that. you gotta have so much discipline to eat so little junk food though... that's way too much temptation to have around at the house.
i dno, most americans can eat like that easily... you underestimate the unhealthyness of the USA.
uhh, experienced it first hand. i was at 190lbs (2007-8) thanks to all the cheap and easily available junk food at the super market and fast food places. the system definitely works against you. i remember reading about (poorer) families eating dollar menu because it is cheap and convenient. at least in taiwan (and most asian countries) one you can decently healthy cheap fast foods.
when i was crazy poor like 8-9 months ago, i dollar menu'd, worst i ever felt in my life.
hehehe
18382
Basketball / Re: Rondo dunks hard in game in front of Bosh as Wade watches. lol.
« on: November 13, 2010, 12:09:34 am »maybe i should just surgically get 6" longer arms and magically dunk. :-) thousands have tried the get taller surgery (painful and low success rate). i wonder if someone ever tried to get longer arms.
i wonder if this was in fact true... FRENCH President Nicolas Sarkozy is to have pioneering stretch surgery in a bid to make him taller. The Sun is UK's trash paper though...
http://www.thesun.co.uk/sol/homepage/news/article983556.ece
hah did it work? 2008 article, wondering..
18383
Basketball / Re: Rondo dunks hard in game in front of Bosh as Wade watches. lol.
« on: November 12, 2010, 04:45:14 pm »<a href="http://www.youtube.com/watch?v=lPZnGf2X-pw" target="_blank">http://www.youtube.com/watch?v=lPZnGf2X-pw</a>
sick dunk, but damn, look at how low his head is and how high his hand is over the rim.. man that reach is nuts, i get my head higher than that on my best jumps and my hand is nowhere near that high.. pretty cool
18384
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2010, 04:42:14 pm »
going to be gone for a bit, philly cheesesteak time 
see everyone later tonight.
pc
thanks alot man, ya i'm really pushing hard to get as much strength gains as possible by dec 14.
expect some old-school adarq madness.
DEFINITELY.. I had been neglecting reactive work prior to this last week and it showed, without it, my legs felt like mush in my plants during my running verts.. they "felt" great, but I just had horrible force absorption.. the depth drops are to prepare me for shock, i'm planning on hitting a 2-3 week block of 4x10 depth jumps from 30" - 3x/week, so I really need to make sure I get the most out of it by preparing myself with the drops.
for sure though, the depth drops have been making my legs feel alot more powerful already.. last night's jumps felt great, i was surprised.. if tomorrow's feel even better, then i'll be very happy.. the drops themselves felt MUCH better in only the second session since re-introducing them, time to stabilization improved dramatically, so that's a very good sign... right now my legs feel a bit dead, but tonight is MR tucks + upper.. the squat sessions will leave me with more fatigue than the deadlift sessions simply due to the eccentric tension.
I want to get my drops up to about 42" or so, perfect landings.. i might have to do a small submax jump off the ledge i'm using and then stick the landing.. that's not really how I'd prefer to do them, I like going from completely relax to sticking the landing.. dno though, after I get it to about 36+" i'll maybe come up with something.
peace man!
see everyone later tonight.
pc
Nice workout man. Great strength.
thanks alot man, ya i'm really pushing hard to get as much strength gains as possible by dec 14.
expect some old-school adarq madness.
do you think adding the large volume of ADA can possible help you PR during this strength block or is it going to pay off more when you get into peaking? seems like its helping combat the fatuige from the high rep stuff
DEFINITELY.. I had been neglecting reactive work prior to this last week and it showed, without it, my legs felt like mush in my plants during my running verts.. they "felt" great, but I just had horrible force absorption.. the depth drops are to prepare me for shock, i'm planning on hitting a 2-3 week block of 4x10 depth jumps from 30" - 3x/week, so I really need to make sure I get the most out of it by preparing myself with the drops.
for sure though, the depth drops have been making my legs feel alot more powerful already.. last night's jumps felt great, i was surprised.. if tomorrow's feel even better, then i'll be very happy.. the drops themselves felt MUCH better in only the second session since re-introducing them, time to stabilization improved dramatically, so that's a very good sign... right now my legs feel a bit dead, but tonight is MR tucks + upper.. the squat sessions will leave me with more fatigue than the deadlift sessions simply due to the eccentric tension.
I want to get my drops up to about 42" or so, perfect landings.. i might have to do a small submax jump off the ledge i'm using and then stick the landing.. that's not really how I'd prefer to do them, I like going from completely relax to sticking the landing.. dno though, after I get it to about 36+" i'll maybe come up with something.
peace man!
18385
Performance Training Blog / Re: Verkhoshansky Notes - Methods, Ideology, Gems, & Forum Responses
« on: November 12, 2010, 04:30:56 pm »
chezkenny is going for 700 DL, old PR of 660, a quote from him on his youtube:
18386
Pics, Videos, & Links / Re: beast
« on: November 12, 2010, 01:24:23 pm »
sick, i got some props in a chezkenny vid.. niiiiiiiice!$@!
lol wtf? that's seriously impressive.. most people's (including athletes) legs would be wrecked trying to do that, especially at 43.
i don't even get how that's "parkour style", you never see that in parkour.. or am i wrong? parkour has people rolling etc, or really dissipating all energy in the landing, he absorbed a ton of force in his legs.
now that's a depth jump haha<a href="http://www.youtube.com/watch?v=WtGWbmNX0S4" target="_blank">http://www.youtube.com/watch?v=WtGWbmNX0S4</a>
lol wtf? that's seriously impressive.. most people's (including athletes) legs would be wrecked trying to do that, especially at 43.
i don't even get how that's "parkour style", you never see that in parkour.. or am i wrong? parkour has people rolling etc, or really dissipating all energy in the landing, he absorbed a ton of force in his legs.
18387
News, Announcements, & Suggestions / Re: Random adarq.org website news
« on: November 12, 2010, 04:18:08 am »the notes project has been resumed! hopefully in a few days (or within a week) i'll have some new notes up.. alot more notes this time, notes'n a book.
finished notes for chapters 1,2,3.. 200 more pages to go
18388
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2010, 03:33:25 am »Are you on dat dere focuz foodz?
SHUT THE HELL UP TWERP.
nope, just ON gold standard whey & whole milk. bam city.
18389
Introduce Yourself / Re: for 45" running vert
« on: November 12, 2010, 03:17:46 am »GOOD JOB ON 440 u beast xDthanks man.Right now I was thinking for 2-3 weeks after the meet reduce calories and really work on losing weight before doing to much jumps/stuff related. I am thinking about training 2x a day for three weeks after the comp and No heavy squats (to let knees heal they been bad from all the ibprofen I used after pec strain. But instead of hitting cardio hard just to do lots of bb'ing style training to burn calories and focus on fats/protein and not worry about strength loss (It can be regained and furthered when I get bodyfat lower)
ya i'd start phasing in some lower level reactive work & decreasing overall lifting volume, but keeping intensity high.. that's just general concept, I can help you put together something for sure, give me an idea of what you're thinking too, because I know you're a work-a-holic and it's hard for you to stay away from the gym.. hah
heres Is just an idea:
Monday: Hamstring/legs/anything to strengthen legs without pressuring knees- and then optional basketball.
Tuesday: shoulders/tris/
Wednesday: Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
then for diet:
6 meals of chicken/olive oil/bunch of vegetables (occasionally substitute other type of meat in)
Protein shake before and after training.
caffeine 150-200mg upon waking/ around 2. (I don't get hungry this way)
Lemme know what you think If your not busy brah.
nice, overall I like it.. I mean your main concern now is to maintain lean mass while reducing bodyfat, and heal those knees up, so the routine you listed is pretty good, and given your work capacity, easily doable.. I would make a few changes, don't know if you like them, but just simple changes to not stress your knees further.
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris/
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: back stuff/ optional basketball
Friday: light cardio/off
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
all i did was throw in some light interval sprinting before the lowerbody sessions.. beyond just being cardio & improving your "dynamic movement" work capacity, it'll help you really warmup great for lower, giving your knees an extra break. I would keep the sprints under 70%, and just non stop sprint out ~20 yards, relaxed deceleration, walk back nice and relaxed, repeat, for 20-30min. Work on really pull-running instead of push running, in case that's an issue.. really get the glutes/hams involved.
One more thing you could do, to help maintain more upper lean mass, would be to hit back/shoulders/tri's/bi's in the same session, switching the schedule up slightly to provide adequate rest between those sessions:
Monday: BASKETBALL-STUFF + Hamstring/legs/anything to strengthen legs without pressuring knees
Tuesday: shoulders/tris + back/bi's (supersets?)
Wednesday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Thursday: light cardio/off
Friday: shoulders/tris + back/bi's (supersets?)
Saturday: {LIGHT-INTERVAL-SPRINTS OR BASKETBALL-STUFF} + Hamstring/legs/anything to strengthen legs without pressuring knees
Sunday: rest.
nothing major in the modifications, but hope that helps a bit..
peace
18390
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 12, 2010, 02:09:01 am »
GETTIN DIESEL.
DEASEL WEASEL.
11/11/2010
bw = 152
soreness = none
aches/injuries = left ankle a bit, top of left foot
fatigue = moderate
diet = protein shake, protein shake, chicken + mashed potatoes + salad + cookie, jump session, half protein shake, lift, half protein shake, protein shake + turkey & cheese on wheat
workout #1: dribbling + jumps + dribble dunks
- had to goto the slippery court, 10' exact.. shit was packed, got about 15 minutes in before it started raining, lame
- hit 4-5 35" RVJ's off 4 steps, felt strong..
- hit 10'3 off vert
- hit a very light dribble up dunk off 2 steps
workout #2: deasel weasel strenf
- depth drop: 33" @ 02, 02, 02, 03, 03, 03, 03, 03, 03, 04 <- done
- squat: 45 lb @ 10, 10, 10, 135 @ 05 185 @ 05, 225 @ 08, 06, 05, 195 @ 11, 10, 10, 15
- paused db shrug: 60 lb @ 05, 05, 05, 15, 15 15, 15,r30, r25,r20,r20,
hit my goal weights today and then some, getting stronger, this crazy strength block is going good so far.
depth drops felt AMAZINGLY strong.
peace
DEASEL WEASEL.
11/11/2010
bw = 152
soreness = none
aches/injuries = left ankle a bit, top of left foot
fatigue = moderate
diet = protein shake, protein shake, chicken + mashed potatoes + salad + cookie, jump session, half protein shake, lift, half protein shake, protein shake + turkey & cheese on wheat
workout #1: dribbling + jumps + dribble dunks
- had to goto the slippery court, 10' exact.. shit was packed, got about 15 minutes in before it started raining, lame
- hit 4-5 35" RVJ's off 4 steps, felt strong..
- hit 10'3 off vert
- hit a very light dribble up dunk off 2 steps
workout #2: deasel weasel strenf
- depth drop: 33" @ 02, 02, 02, 03, 03, 03, 03, 03, 03, 04 <- done
- squat: 45 lb @ 10, 10, 10, 135 @ 05 185 @ 05, 225 @ 08, 06, 05, 195 @ 11, 10, 10, 15
- paused db shrug: 60 lb @ 05, 05, 05, 15, 15 15, 15,r30, r25,r20,r20,
hit my goal weights today and then some, getting stronger, this crazy strength block is going good so far.
depth drops felt AMAZINGLY strong.
peace