Adarq.org

Quote from: cowed77 on July 19, 2010, 12:37:37 pm

week 37
week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135
pullups
20, 12

not too good, i alr hv  these numbers like 10 weeks ago...

Sick k.o.!  I remeber when Overeem fought at 205, now he is 255-260 ripped.  It was funny when all the pride fighters came to the u.f.c. with the more in depth drug testing, alot of the better/more well know guys didnt, Overeem, Mark Coleman (until he cleaned up and came in 50 lbs lighter as a light heavyweight), Kevin Randleman, etc.   

Quote from: adarqui on October 05, 2010, 05:26:03 pm

i've never squatted on a 'standard bar' so I really don't know.. I'd imagine weight would 'feel' heavier/less stable on a standard bar, because of how small it is and how the ends don't usually rotate.. not sure though, never had a standard bar in any gym i've been in.

The guys here are pussys , most gyms don't even have a squat rack and this one that im going and has a squat rack uses normal bars , not only for squats , everywhere , bleh!
Previous gym had nice oly bars ( even the small EZ bar had thick rotating ends ) but no squat rack , meh...
There's a new gym opening near my home and it looks like a good one, lets see...

Day 1 on Adarqui's program.

- Warmup: Light jog, hurdle mobility drills.
- SPRINT WARMUP: 5x10 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 180 lbs.
- GHR: 1x5. Cut short because I felt like I was going to pull my right hamstring.
- CALF RAISE: 4 x 10 w/ 80 lbs.. At first I thought it wouldn't be enough in the end, but it was. Must be because I've never really done much calf work with weights.

- Dips/pullups/core rotation. 3x8 dips, 3x8 pullups, 3x8 pikes. Done in supersets.
- Stretch.

My right hamstring started feeling a little off after my first set of squats. Doing squats wasn't a problem but when I got to the GHR I felt like I was going to pull it. Decided to cut it short to avoid injury.

For a post workout shake I used:
-1 banana
-2 eggs
-2 scoops of pinole (Mexican powdered corn drink mix. Seems to be pretty good for energy and it has some protein in it. Usually I'll use it whenever I don't use whey protein or whenever I've run out.)
-24 oz. milk (about, didn't really bother measuring)

Quote from: adarqui on October 05, 2010, 02:52:56 am

need to make a push for sub 150 !!@$!@%


10/4/2010

bw = 153
soreness = glutes, low back slightly
aches/injuries = right hip a little
fatigue = a little

diet:
- half protein shake + 3 bananas
- burger on pumpernickle + 1 banana
- half protein shake
- workout
- protein shake
- protein shake + turkey & cheese sandwhich

---

workout: low volume jumping + high volume reactive
- sprint warmup to court (1.5 miles)
- jumps: didn't do a ton, did like 2 x 5each LR-DLRVJ alternating with RL-DLRVJ, then 10 each leg L-SLRVJ alternating with R-DLRVJ
- lots of power on my relaxed jumps, really had alot of spring.. only jumped from 2 steps on DLRVJ
- on the one LR-DLRVJ that i put alot into got 33 off 2 steps, went back to relaxed jumps.. good sign
- L-SLRVJ was easy 30's, relaxed
- EDIT: my glute cramped up pretty bad during SLRVJ, right glute.. those damn VJ TO SS ada trashed my glutes on saturday.

- MR tuck jumps: 50, 50, 40, 40, 40, 60, 60
- 1-step DLRVJ to SQUAT ADA: about 10 x 1 (during a 3 mile walk)

done

---

interested to see how i feel tomorrow, i feel real crappy right now, but my recent dunk session came after tons of tuck jumps, so it'll be interesting to see what i jump tomorrow if i feel good.. if i feel real shitty i'll possibly put it off until wednesday (if possible) for the vertec jumps, i want 35" off 2 steps, would be sick.. would like my SVJ to go up a bit past 122" touch too heh.

regardless, have to be peaked saturday for some big dunks, dunking with eddie.

peace

50, 50, 40, 40, 40, 60, 60 of tuck jumps is a lot!!

are they any good ??

10-5-10

Dynamic warmup, sprint warmup

A couple of 10 yard sprints

vert- 28" rvj- 34" PR

Still feel like I've got a lot more than that in me, lookin for a big pr soon!

Planning on doing session 1 tomorrow.