Adarq.org

warm up
shoot hoops
mobility
sprinter warm ups

movement
10y sprint x5
DLRVJ x2x5, hit about 30" consistently on these, to my surprise 
ice skaters x2x10

work
squat 3x5x235
DL x5x285
bench 3x5x185
BOR 3x8x135
circuit x3, ~2 mins between circuits
--BSS x12x80
--sit up x15x35
--chin up x5
--dip x10

gassed, circuit was brutal

cool down
chill for a bit and drink lots of water
walk home
drink more water
lie on my bed
stretch

nice about the jumps man! nice workout too

<a href="http://www.youtube.com/watch?v=J1tUgFRXXKM" target="_blank">http://www.youtube.com/watch?v=J1tUgFRXXKM</a>

I was just reading your post regarding free training, and as another trainer/aspiring S&C Coach, I'm always willing to help people out when I can even for free through email, and many forums that I'm on, so I really like what your doing and I hope to some day have a chance to "talk shop" with you and bounce ideas back and forth.

appreciate it man, and for sure, we can do that any time!

For the 1st time in quite a while I am feeling like with the current training routine that I'm on with very limited plyos because of my ankle, that if I didn't have issues with my ankles then I'd actually be seeing some vert increase.  I've talked to people before that for quite some time it got to the point in my training where I was 'just going through the motions' and never really expecting to see gains or improvements.

well, sometimes injuries are a blessing in disguise.. i mean i've had so many injuries, and nearly every one leaves me better in some other area as i improve that while recovering from the injury.. for a quick example, say i hurt my knee, ok well i can focus hard on glutes/p-chain/calfs/upper body/body comp etc, no squatting/lunging or jumping, but when it heals I would have a better base.. that quick example is just how I get through all of the injuries I've had, hopefully no catastrophic injuries though, that always pokes it's ugly face in my head, but i guess that too is beneficial, because when it does ramp up intensity in my mind, i usually decrease the intensity of my training a little bit.. it is feedback after all, so i try and respect it when the alarms start going off.

Other separate thing I wanted to ask is it 'ok' to ask if people are sharing files, or trading programs through either IMs or email?  If anyone has any questions for me directly you can get me at Thestrengthshop@gmail.com, is my training email, and also if you want to look me up on Youtube or Facebook, look up Trainer Mike.  Thanks.

well, i would never advocate the sharing of any copyrighted info (or "illegal shizz") that shouldn't be shared etc.. so other than that, everything is cool.

peace man

Quote from: adarqui on September 16, 2010, 08:32:58 pm

leonss (youtube dunker) gave me some tips on slow mo, his 'render in 60fps' comment was what i was missing this whole time.. i've tried 60i but my dumb ass put it in 30fps mode not 60fps.. check the new slow mo capabilities:

<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/c1HrQAPvkFU?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/c1HrQAPvkFU?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>

Yeah. Nice.

Is that an option on your camera?

ya, i stopped using it because i always needed to 'deinterlace it', but with AE, i only need to create a '60 frames per second composition' instead of 30, and it works good.. never knew that.. now i got good slow mo's! footage should be even better i imagine.. bout to upload a vertec vid from tonight, we'll see how those slowmo's look.

peace man

Quote from: adarqui on September 17, 2010, 09:13:57 pm

my bad, i had it private, you won't find it on teh googles.

http://www.youtube.com/watch?v=UjVIcDA5EUY&feature=player_embedded

should work in a few.

pc

??leg extension?? with a plyo box?

put all the weight on your hamstrings, let the edge dig into it.. work up and down the muscle, ie 20 swings at X, 20 swings at X+2inches, etc..

it feels ridiculously good, you'll feel real loose ;d

peace

i like this song, it's kewlz.





this spoof of it is good too bwahaha, like a jesus:

Friday AM
back squats-below parallels and no belts like always
135x2-lying hamstring 145x15
135x5-lying hamstring 145x15
135x10-lying hamstring 160x10-lil breh went heavy??
225x5
275x2-felt real easy.
315x2
335x2
225x8-not comming up all the way  
225x8-same
dips
bwx8
bwx8
bwx8
bwx8
seated rows
200x10
200x10
200x10
200x10
dbl rows
140x8
140x8
140x8
ez curls
105x8-close grip
105x6-wide grip
then foamed rolled and did TKE's and strenched quads a lot....I rly didn't know if I was doing the foam rolling 100% right but I did a lot of quads, hamstring, and just a lil calves.

i go up and down the muscle, ~10 times, then i go up slowly, any time i hit a "more painful spot", i sit on it for 30-60s until i feel the muscle just give out and relax.. i mostly hit itb though, for hamstrings i'd use some other method, "hamstring MFR box", the best kept secret on teh planet:

http://www.youtube.com/watch?v=UjVIcDA5EUY

that always made my quads/knees feel good too.

i should have put this thread in MMA..

<a href="http://www.youtube.com/watch?v=fQ6P0k_XCGM" target="_blank">http://www.youtube.com/watch?v=fQ6P0k_XCGM</a>