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Messages - adarqui

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18586
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2010, 04:48:02 am »
10/31/2010

bw = 150.2
soreness = quads (majority)/hamstrings/glutes, not as bad though as last time i did that session, i'll be recovered by wed most likely
aches/injuries = not much, left big toe bugging cause i clipped my toenail and it somehow got sensitive
fatigue = pretty tired today

black olive & mushroom pizza + ice cream tonight, plus not dealing with trick or treaters, FTW.



workout:
- standing ohp:  70 @ 2 (warmup), 12, 15, 13, 13, burned..
- 3" bar curl: 50 @ 5 (warmup), 15, 16, 17, ....... 70 lb 2" bar:  5, 8
- 10 lb plate rear delt: 10, 10, 10, 10, ...... 10 lb db's: 15,      

fun, getting stronger pretty quick.. should be interesting to see what i'm doing come Dec 1.






hmm.. tomorrow.. what shall i do.. i'm thinking of doing (edit: some reactive work prior to the circuit if im not sore, MR tucks) a circuit of:
- some LIGHT deadlifting
- db shrugs (i don't like bb shrugs)
- POSSIBLE BARBELL FLOOR PRESS, lying on the dirt/grass (sounds diesel), don't know yet.. if not, maybe just pushups

peacE :D

18587
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2010, 04:37:05 am »
Quote from: BMully on October 31, 2010, 01:07:45 pm
adarq, do you have a track near you? (florida is like top in US for high school and college track, gotta have one near you)

i have a shitty pavement track with baseball clay on it, yes, good collegiate level track, no.. well no as in, it's about 15 minutes from me by car.


Quote
if all gyms are closed you could go there, i jump max height into the long jump sand pit, it's fun, and easier on joints...plus it mixes up the workout a little , i see that you like to change location to mix it up every now and then

nah i'd be going late, most every school has the lights off on their tracks when I drive by at those times..



Quote
plus, i need to see you on a sprint, i want to see your 100m..........

no way im running a 100m any time soon, i give not a shit :)

peace

18588
Pics, Videos, & Links / StrengthProject Halloween
« on: November 01, 2010, 04:12:26 am »
funny..


18589
Bios / Re: Animals
« on: November 01, 2010, 04:07:54 am »
Zenyatta !!!


18590
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2010, 12:39:20 am »
Quote from: LBSS on October 31, 2010, 10:40:23 pm
jumps

<a href="http://www.youtube.com/watch?v=-sN6q1OMMUI" target="_blank">http://www.youtube.com/watch?v=-sN6q1OMMUI</a>

runups/plants are looking better, that jump at 15s was very nice.

18591
Futbol (soccer) / Re: Fastest goalie in the world?
« on: November 01, 2010, 12:17:25 am »
Quote from: Tam on October 31, 2010, 07:11:35 pm
Quote from: adarqui on October 19, 2010, 08:52:17 pm
is this real wtf?

<a href="http://www.youtube.com/watch?v=6liJjDg9FLc" target="_blank">http://www.youtube.com/watch?v=6liJjDg9FLc</a>


Yeah this is real, remember watching this game and he is an amazing keeper.

that is crazy then.. wonder what he would run in 60m/100m hah

18592
Pics, Videos, & Links / Re: beast
« on: October 31, 2010, 05:18:33 pm »
Quote from: djoe on October 31, 2010, 05:17:43 pm
darq is up to date:)

I got over 1100 subscriptions :)

18593
Pics, Videos, & Links / Re: beast
« on: October 31, 2010, 04:11:29 pm »
<a href="http://www.youtube.com/watch?v=sHtE8K1H_bg" target="_blank">http://www.youtube.com/watch?v=sHtE8K1H_bg</a>

18594
Performance Training Blog / Re: ADARQ.ORG Officially Endorses Nike Zoom Waffle Racers
« on: October 31, 2010, 04:08:38 pm »
Quote from: Raptor on October 31, 2010, 07:08:59 am
What kind of material is the inner sole made of? Rubber or foam? I can't jump in rubber shoes, only foam.

not sure.. by feel, it feels hard like rubber.. but the heel of the shoe on the outside looks kind of foamish, so maybe the heel is foam and under that is rubber, then the rest of the sole is rubber.

dno

funny thing though, my zoom waffle racers are completely grinded down, 'slippery sole', like glass, yet i have been doing jumps/dunks fine in them.. I could never do that in basketball shoes I'd slip way more than I do in the waffles.. Plus i'd have a hole in them by now if they were basketball shoes. Soon they will probably rip though, I'm surprised this pair has lasted as long as they have.

18595
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 03:45:29 pm »
Quote from: Kellyb on October 31, 2010, 01:09:15 pm
Raptor what's your routine look like and what exercises are you using?  Have you ever trained specifially for hypertrophy with a higher volume routine like 10 x 10 or anything crazy like 20 rep squats?  If not, you might consider a higher volume alternating intensification/volume format. For example,  on your high volume day go something like 5 x 5, 1 x 15-20.  On your lower volume day go something like 5 x 1-3, 1 x 8-10.  

My hunch is you probably don't grow well in your legs off low rep stuff so some high reps and/or volume will probably do you good.

i'm in total agreement for people who are dead-set on hypertrophy (or a dedicated hypertrophy block), 20 rep squats have put so much mass on me 1.5 years ago it was ridiculous.. My legs became monstrous (relatively) by the time I hit 225 x 20, I couldn't jump for shit, but I put on a ton of mass.. I remember going from 170 to 180 or so on my 3-4 week 20 rep squat block.

10 x 10 is solid too.

In raptor's case though, with his aches/injuries/knee issue, I wouldn't do 20 rep/10x10. It would probably make him so sore + cause that knee so achy that he would literally kill himself. HEH

peace

18596
Pics, Videos, & Links / Re: Frank Yang Returns to the Gym
« on: October 31, 2010, 03:37:36 pm »
Quote from: BMully on October 31, 2010, 12:36:15 pm
does anybody else think he seems a little "different"? to me he seems more quiet and a little bit more of a thinker/contemplater

ya he actually sounded serious in that video, that's why i watched it.. i hate when he just babbles like a tard, but that vid was nice.

18597
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 31, 2010, 06:43:08 am »
Quote from: Raptor on October 31, 2010, 06:41:16 am
Film it from the floor so it looks like a 50 inch jump 8)

You should do that once. It would be fun.

haha F that.. i used to film with my laptop on the floor though, definitely makes everything look higher.

18598
Pics, Videos, & Links / Re: Frank Yang Returns to the Gym
« on: October 31, 2010, 06:23:00 am »
nice..

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

18599
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 06:20:16 am »
Quote from: Raptor on October 31, 2010, 06:10:45 am
Nah, I'm going to stick with what you outlined. It makes more sense to wave a bit the volume and intensity of the workouts.

cool, it's going to turn out good.

I just remembered, allstarnz had stalled for quite a while on his squat, i told him to rotate 4x10, 2-3x8, & 1x5, if you remember he blew up doing that setting lots of PR's.. rotating is just the way to go.

peace man

18600
Strength, Power, Reactivity, & Speed Discussion / Re: 3x8 or 3x5?
« on: October 31, 2010, 06:07:48 am »
Quote from: Raptor on October 31, 2010, 05:57:12 am
Yeah I guess that's good.

My original plan was this:

WEEK 1:
3x8
3x8
WEEK 2:
3x8
3x8
WEEK 3:
3x5
2x3 MSEM

REPEAT

why man@!?#!@$?!@

rotate !@$!@

you are so locked into a linear periodization mindset, break out of it, rotate, it's so much better.

just know my opinion is to rotate the way i listed in the previous post, this works very well for everyone.. what you listed is basically a short linear block, 3x5 will suffer more so than the 3x8's in your template.


a compromise could be, but I still prefer rotating 2-3 different types of volumes/intensities back2back:
3x8
3x8
3x5
3x8
3x8
3x5
MSEM


peace man

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