Adarq.org

ya, true singers can do stuff like that.. he was amazing.

great vid

adarq, my season is starting abt next week man.

can u do up next week's work for mon and tues?

wed will be a scrimmage, so i could possibly do a workout if it got cancelled, then fri will be the first game of the company tourney, and sunday also be the first game of the local open tourney.

pretty excited about all the ball coming up, its been quite awhile since i last played, i bet my game has slipped mad.

even if you do a scrimmage on wed, can't you still lift? would be good if you could..


Monday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 70kg
- SQUAT: work up to a heavy 5 rep (110kg x 5 or so)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: 3 x 3 each leg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (85+) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (70+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 3 x 5
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH












Friday Night:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- Glute bridges: 5 x 30+
- Pushups: 3 x AF
- Single leg glute bridge: 3 x 20-30+

- STRETCH






what will your schedule look like from now on? like this? or will it be different once the company tournament is done?

peace!@!@

Quote from: adarqui on September 11, 2010, 01:20:47 am

Quote from: Chris Hickson on September 10, 2010, 09:34:12 pm

Quote from: psolo27 on September 10, 2010, 09:15:14 pm

plethora lol......bobby did 11 sets (X3) of box squats at 225 tonight, u did a ton of stuff too

In shower after workout I touched my toes for the first time....finally getting some decent flexibility.
atg squats=more flexible I guess LOL

LOL

i picture things when i read them, just how my mind works, not good bro!!@##

I'll post a pic of my quads in a week or two......just for you!!



lol anyway todays (saturday) AM training session
weighed in at 220 today with all my clothes on pre-training.......still not 100%  on what I should weigh in the summer when I plan to get as low in bodyfat as I can for jumping.
back squat
135x5-front jus tto see something
135x10
225x5
275x3
315x2
335x2
355x1-not hard. below parallel not atgs tho.
cleans-just to check form again
135x3-singles
185x1
230x1-looked better to me, but Im no expert http://www.youtube.com/watch?v=gLzlOFr5owI
close grip bench
135x8
185x6-uhhh felt yesterdays btn jerks lol
225x3
255x3-small amount of strength in tank
135x3-spped
135x2-speed
pullups-med to wide
bwx10
50x6
90x3-good (310lbs total weight)
incline press
135x5
205x5
205x5
205x5-5th had a long pause
225x2-strength in tank tho.
seated dbl shoulder press-neutral grip
60'sx14
60x6-one are at a time
box jumps
36"
x3
x3
x3
Seated box jumps
40"
x1-whats my standing vert at you think? http://www.youtube.com/watch?v=lNxgxAH-nmc
36"
x3
x3
box jumps with 10lbers in hand
36"
x3
x3

cleans looked good to me, i'm no oly expert though.. how do you like the oly shoes?

no idea on seated box jump & vert either, i mean, you landed high on that box and it looked very powerful so that's good.. landing high on a 40" box = good... jumping in oly shoes is pretty tough imo, i've done it a few times, hated it.

nice work mang, can't wait for those quad pics bro!!!! hold on wtf.

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

---

11 September 2010

PHASE 1 - Cycle 1 - Stim Workout

Bodyweight@session : forgot to check!
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...

MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts!  

SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises  

nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.

Quote from: adarqui on September 10, 2010, 09:09:06 pm

     

You're so high i can't even say how much it is , hand is no longer reference , i gotta see where your elbow is.
It looks like ~6'' below wrist so ~14'' above , 38-ish ??
Maybe even more , i dont know... doesn't matter too!
Sick man , more to come , go get that head at rim!!!

thanks man.. ya im not sure to be honest.. got a vertec now though, which will give me some nice numbers on non-lob jumps

built it at ADAM'S HOUSE, adam from tvs.. man o man can't wait to use it.. not like im going to be using it every time or naything, but it's very portable


peace

Dunks are sick man! Absolutely beastin

thanks man!! now if only i could beast on dips/ghr like you lol..

I just got one about ovulation

the ads are tailored to your browsing preferences.. lukasvv, u got sum ting to tell us?????????

dunk session went great, but workout #2 went even better....

9/10/2010

bw = 156
soreness = none really
aches/injuries = shins very slightly

overall felt pretty good

---

workout #1: dunk session
- went really good, check vid/pics above ^^^^
- didnt even warmup, just right off the bat jump around 30 as a test jump on the covered outdoor court, but then moved it outside because it was too packed.. knew i'd be flying i felt so good.


workout #2: 'cardio'
- 8 mile walk with interval sprints/runs mixed in
- THIS WAS THE LIGHTEST, MOST 'BOUNCE' I'VE EVER FELT IN MY LIFE... i literally was floating on every foot strike.. my foot strikes were so quiet.
- did four .5/.75 mile runs on mid foot, felt very fast.. quads/calfs finally deadened up towards the end of the walk
- had some nasty single leg jumps from the street onto the sidewalk (over like 5+ foot of elevated grass etc) lool.. just springing


looking real lean, happy.. gotta get leaner tho.

didn't squat or anything.. first time not squatting in a while, i've squatted probably near 3 weeks in a row.. decided a nice one day break would be good.. going heavy tomorrow

i think those high volume relaxed "asskickjumps" have brought on this springy feeling.. i mean they made my shins feel pretty wrecked but with enough stretching i helped get that issue reduced bigtime, so seems my calfs/quads are really getting hammered hard.

peace