Adarq.org

winged the workout, as i left before u posted adarq.
luckily i didnt go too far off, tried to add abit of weight to the previous workout.

stepups were tough, maybe cos my legs are short or something.
when i had my foot on the step, my thigh was abt parallel to the floor.

good work man, sorry about that.. damn different side of the world thing strikes again, but you got it right pretty much. ill paste next one tomorrow when i wake up so you get it on time.

peace

The whole staff had these, everyone ended up with cuts on their Achilles.  Comfy shoes, meet the current minimalistic trend, but the cuts sucked.  We all ended up cutting off the back of the shoe    This made them wearable but they obviously failed a lot sooner than if we didn't modify them.

We all thought they had a ton of potential

weird.. i never had them dig into the achilles at all, even wearign very small socks.

<a href="http://www.youtube.com/watch?v=3qcNfCqHjCE" target="_blank">http://www.youtube.com/watch?v=3qcNfCqHjCE</a>

look at the start with the post workout..has bedtime foam roll hot/cold showers!!

i personally believe cardio equipment is the biggest rip off in the world..running is better...but that is imo(please don't flame me all over the place i am gonna hit up another thread where you can do so)

well, it's not a rip off for them.. in team settings like that, it's usually necessary.. you can tell a guy to go do x speed on a treadmill for y minutes, and crap like that.. plus it's right there in the weight room, so it's convenient.

i prefer to do my cardio outside, for sure, but, when working with teams and groups of athletes, sometimes that cardio equipment is needed.

peace!

Quote from: adarqui on August 02, 2010, 04:07:44 pm

Quote from: Joe on August 02, 2010, 10:53:58 am

Adarq only likes it because it is French humour.

is it? what/ ehe

it's hilarious.

Yah. It is a remake of an old French film.

ahh! cool

excellent remake

http://www.nfl.com/videos/nfl-combine-total-access/09000d5d816d27f1

Check the shoes for the sprints & jumps.

haha nice! definitely the spiked version on the sprints & spikeless on vert i'd imagine, pretty sick, good eye.

DATE = 08/01/2010
BODYWEIGHT = 162
SORENESS = 0% - amazing
ACHES/INJURIES = bottom of right foot i have some kind of bone bruise under my medial forefoot


SESSION 2:
- MICRO #1
- SPRINTS, STRENGTH, HAMSTRINGS


SPRINT WARMUP
- get real loose, prep for maximal 20 yard sprints


C1: 20 YARD SPRINTS: x 1
C1: POGO HOPS: x 3
C1-info: 5 sets of a maximal 20 yard sprint, walk back, followed by 3 maximal pogo hops, rest, repeat
- NOTES: 20 yard sprints felt a bit off today, they were all maximal effort though.


C1: 200 YARD SPRINTS: x 1, from moderate to maximal effort
C1: POGO HOPS: x 3
C1-info: 5 sets of 200 yard sprints, walk back, followed by 3 maximal pogo hops, rest, repeat
- NOTES: pogos felt much better during this complex.. 200 yard sprints were very nice too. The first two were @ 90% effort, last three were @ 100% effort.


SQUAT: (185 lb.) 70% of 1RM @ 5 singles, ~30s-1min rest between reps
- controlled ECC, explosive transition + concentric
- NOTES: felt very good, could have gotten a small bit of air on these singles.


NATURAL GHR: 10 x 5
- 10 sets of 5, adjust according to fatigue but always glutes squeezed + neutral back, never cheating on form
- NOTES: very strong tonight on ghr, went midway on most reps, even fought through some > 10 second reps to raise up.


STRETCH

CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, 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: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (90, 90, 90) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (62.5kg?) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (20kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80kg) 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

Quote from: adarqui on August 01, 2010, 03:38:19 am

Quote from: Rip on July 31, 2010, 10:54:12 pm

<adarq>   ill make u cream bro

lol u took that shit out of context like breitbart took that shirley lady out of context (the USDA chick)..

<ARowe> if you get me to 37" RVJ I'll cream
<adarq> ill make u cream bro

Are you working on this masterpiece?

yes but we need to talks on irc.. you gonna be on irc tomorrow?

peace