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Messages - adarqui

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21451
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:54:35 am »
3/31/2010

very sore.. calfs/vmo

bw = 168.. wtf?


ISOT 2 rotations:

paused walking lunges:
- 5 sec pause
- SSBAR @ 2 x 3 laps
- glutes were dying, hamstrings were cramping


chinups:
- neutral grip: BW @ 15
- BW + 20 lb @ 10,11


dips:
- BW + 20 lb @ 2 x 20





done rotation, went to failure on pullups/chinups etc

chinups + 20 lb
neutral grip pullups
neutral grip hold at top
pullup hold at top
chinup hold at top
neutral grip pullup @ 3 reps = dead



pc

21452
Mixed Martial Arts / Re: Thiago Alvez Career COULD BE OVER :/
« on: April 01, 2010, 02:18:26 am »
http://www.youtube.com/watch?v=gRxRdAHaP48&playnext_from=TL&videos=Q3kSXHqm9Js

<a href="http://www.youtube.com/watch?v=gRxRdAHaP48" target="_blank">http://www.youtube.com/watch?v=gRxRdAHaP48</a>

21453
Mixed Martial Arts / The Ultimate Fighter: Season 11
« on: March 31, 2010, 11:15:07 pm »
i don't normally watch every episode, but this season looks mad good. tons of talent.

my pick to win it all = green haired emo.

21454
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 10:41:43 pm »
hey brucelee, you suffer another defeat to yours truly.

pc

21455
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 31, 2010, 09:11:47 pm »
Quote from: LBSS on March 31, 2010, 08:54:31 pm
Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

ah ok.

Quote
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

was here today also..

Quote
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.

ya i can't stand running on treadmills, i need changing scenery.

nice man how's the knee?

21456
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:22:39 pm »
ross pearson is so good..

21457
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:12:21 pm »
Quote from: brucelee on March 31, 2010, 08:10:11 pm
florians jaw is going to get knocked so hard, that redneck wouldnt even be able to eat mashed potatoes

that was retarded.

but on that note, florian is going to armbar gomi so bad he won't be able to eat his pork fried rice with chopstix, he'll have to use a fork, which will shame his samurai honor.

21458
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:09:12 pm »
Quote from: brucelee on March 31, 2010, 08:07:44 pm
gomi is going make quick work of florians weak chin using his superior boxing. GO GOMI!!!!!111111111

florian is going to send gomi back to what he does best, fixing computers for geek squad.

21459
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:07:01 pm »
florian is going to rape gomi.

next.

21460
Mixed Martial Arts / UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:06:47 pm »
http://www.ufc.com/index.cfm?fa=eventDetail.Home&eid=2897

21461
400m Sprinting or Shorter / Re: Ben Johnson
« on: March 31, 2010, 07:47:13 pm »
Quote from: Rip on March 31, 2010, 07:36:43 pm
Ouch, his fucking spine..

i know right.. eek.. I can't imagine his 600 for 6, thought it might have been better than what we see in this vid, considering he was in his prime for 600x6.

21462
Strength, Power, Reactivity, & Speed Discussion / Re: Chris Korfiist Interview
« on: March 31, 2010, 07:43:16 pm »
Quote from: bball2020 on March 31, 2010, 07:24:32 pm
darq, how would you describe you squatting style?  Have you changed it up since you last trained for vert at all, besides not doing much full squatting anymore?

you mean for me personally? well, my squatting style changed alot when I got oly-shoes, I got deeper instantly with better form.

So, with oly shoes:
- mid bar
- slightly below parallel
- feet slightly turned out, a little wider than shoulders width

http://www.youtube.com/watch?v=uS8YsL64NRw

<a href="http://www.youtube.com/watch?v=uS8YsL64NRw" target="_blank">http://www.youtube.com/watch?v=uS8YsL64NRw</a>

It worked good but, I was getting hip pain at times, that I just cured with some stretches, but I didn't realize how bad it was actually getting. So eventually I had lots of hip pain, it lasted for a month or more, so I stopped going deep. I ended up changing my form to:





New form:
- Close stance, feet neutral
- regular shoes (mostly, sometimes olys)
- mid bar
- half squatting

http://www.youtube.com/watch?v=yKd87aDtHGA&fmt=22

<a href="http://www.youtube.com/watch?v=yKd87aDtHGA" target="_blank">http://www.youtube.com/watch?v=yKd87aDtHGA</a>

So that led me to my biggest PR's in RVJ. I was still getting lots of hamstring in the movement, even more quad, and some glute. I focused on glutes using walking lunges and stepups.







My squatting now, as of like 3 days ago, is deep. If I feel alright I'll do my half squatting. I'm trying to go light though, so I'm not really going to be pushing the weight on my deep squatting.

So my current form is:
- heels elevated in flats
- mid or high bar
- close stance, feet neutral
- very deep (deeper than initial vid)
- lighter weight, higher reps

OR for strength:
- same as my half squat thing above


I'll get vid of my very deep squatting eventually, should look very different than anything I've put up before.


peace man

21463
Strength, Power, Reactivity, & Speed Discussion / Re: Chris Korfiist Interview
« on: March 31, 2010, 07:12:12 pm »
Quote from: AlexV on March 31, 2010, 06:41:18 pm
Quote
Side rant not aimed at anyone here:  Most HS and College SC coaches SUCK!!!  SUCK!!!  oh they SUCK!!  We get so many kids with problems that could have been prevented with solid coaching that it makes me sick!

This is a call em out to all HS SC coahces:

Get your head out of your ass.  Cause Good Ol' Boyd did it in the 90's doesn;t make it right.  Try something new like being open minded and learning something once in a while.  Get your head out of your ass.

If your fucking kid cant squat right what makes you think, in your feeble mind, that you can coach a proper clean or snatch!

True dat mofo

ya..

I'm confused by the coaches that teach oly's, that don't know how to teach oly's or do them themselves.

That never made sense to me. Maybe it's similar to this basketball coach I had when I was like 10. This guy told us to shoot EVERYTHING off the backboard, even freethrows etc. He wore his shorts VERY high, higher than john stockton. I didn't listen to him, I wasn't retarded, but other people did. I think the point here is, how can you teach a jump shot if you can't do one yourself?

H.S. / College coaches that are USAW certified usually aren't going to let people perform clean pull reverse curls. They usually will hold athletes back, on a proper oly progression, while improving strength on the side, instead of just loading it up and acting retarded. That being said, for most athletes, I personally only think the pulls are needed.

pc

21464
Strength, Power, Reactivity, & Speed Discussion / Re: Chris Korfiist Interview
« on: March 31, 2010, 07:02:39 pm »
Quote from: LBSS on March 31, 2010, 06:24:20 pm
Charlie Francis lists the half squat as a key exercises for sprinters and repeatedly talks about how important it was for Ben Johnson (steroids or not). Saying that sprinters shouldn't train like powerlifters is so obvious as to be completely meaningless. No coach worth anything has ever said that they should. Worst. Straw man. Ever.  But just because a sprinter's training should revolve mostly around sprinting (um, duh) doesn't mean that squats are evil.

Ya but in the same instance, about ben & other sprinters concerning Francis, he considers squat/lifting as general, and sprinting taking precedence over it. Plenty of coaches out there are putting lifting BEFORE sprinting etc. I think that's what Korfist is getting at... So that might be a "duh" to us, but it isn't to many-many coaches. These coaches I'm referring to, are so into the weight-room numbers, that they let it fog their head. They'll let shitty form skate by because it's adding to the total.

I've personally run into this plenty of times. During summer camps, we had kids from one team, about 6 of them, all come in bragging about their squat numbers. All of them had squats over 350-400 lb. I of course didn't believe them, and had them pin squatting deep with proper form, a different pin for each kid so that form was adhered to, but needless to say not one of them got over 185 lb for 5. One of the kids showed me a video on his camera phone, it was a belted quarter squat with knees shifting forward. The s&c coach for that high school was a "former powerlifter". We have a member on this forum that knows exactly what i'm talking about, since he was on that team, but he'll never read this message (haha).

Now I know that's an extreme example, but it's part of what Korfist is talking about, since he deals with it very often.

A meathead approach really isn't that bad, but only if form isn't sacrificed in favor of number inflation.

but ya i luv teh squats.



btw, there's vid of ben johnson box squatting here:

http://www.adarq.org/forum/index.php?topic=591.msg3960#new

21465
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 31, 2010, 06:47:55 pm »
Quote from: ESav15 on March 31, 2010, 06:45:38 pm
strooooong BSS man!

awesome.

ya that bss is good stuff.. almost over BW for reps now.

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