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Messages - adarqui

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21916
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:10:09 am »
Posted: Sun Mar 15, 2009 6:19 pm



132.5"

actually felt it...

so PR, but only by 0.5"

:/

vid later..

jumping was insane on warmups, then i fucked up.

21917
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:09:07 am »
Posted: Sat Mar 14, 2009 12:13 am



pr's from today

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

quote at beginning is from bernard hopkins, understand him..

and oh ya im flicking off charliea..


peace

21918
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:07:34 am »
Posted: Fri Mar 13, 2009 2:15 pm



2 PR's !!!!!!!!!!!!!!!!!!!!!!!

so much power today.. i should have actually done some RVJ's but ididnt have it planned so...

man if im this powerful on sunday, im hitting 134" !!!!!


3/13/2009:
- 1 step lead in RVJ: 129.5" touch !!!!! PR!!!!
- S1: 18" DJ : 2 x 5 : 125" PR!!!!! in first set, 125.5" PR!!!!!!!!!! second set
- S1: 20 lb. 2" thickbar stiff leg hops: 1 x 3
- deep squat: 235 x 3 : hard today
- double leg 18" glute bridges: 4x50
- shoulder work: check


peace

21919
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:07:00 am »
Posted: Thu Mar 12, 2009 9:33 pm



balls/groin bugging me.. could have hit 275 x 1...

BW = 165

3/12/2009:
- deep squat: 245 x 3, 265 x 1
- double leg stiff leg glute bridge: 5x20, 1x40
- shoulder work

peace

21920
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:05:47 am »
Posted: Tue Mar 10, 2009 11:17 pm


3/10/2009
- light full run ups - 128"
- 12" dj: 1x3 : 122.5"
- 18" dj: 3x10 : 124", 124", 124" (last jump) (these tie PR from 18" !!!!!!!!)
- squat: 235 x 3
- double leg glute bridge: 70,50,50,50,70, 70, 70, 70, 70
- shoulder prehab

those 18" dj's were very good.. things looking good for sunday.



left achilles/ankle felt fine up to 2 hours after.. then it freaked out.. feels so weird.. cant explain it! scary.


now things looking a little weird for sunday.


peace

21921
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:05:14 am »
Posted: Mon Mar 09, 2009 11:05 pm



achy/sore a bit..

damn those single leg glute bridges really killed my hammy this time.. i mean i can feel that exact part straining, but i just fight through.. seems to not be adapting properly so i might just stick with double leg glute bridges for a while.

3/9/2009
- right shoulder achy and right medial hamstring strained.. hamstring from damn SL glute bridges.. i should
just stick to double leg.
- nice warmup
- squat: 235 x 3 (went up faster than yesterday)
- S1: dl glute brudge : 4 x 50
- S1: bouncy jog : 2x30 yard
- bw reverse hyper: 4x30
- shoulder prehab








here's a summary of what i've done since getting the flu:




high frequency variables:

squat:
======
2/25/2009: 245 x 1
2/26/2009: 225 x 4
2/27/2009: 225 x 5
3/1/2009: 185 x 10 (dont do this)
3/2/2009: 185 x 10 (dont do this)
3/3/2009: 245 x 3
3/5/2009: 255 x 2
3/6/2009: 225 x 3
3/8/2009: 235 x 3
3/9/2009: 235 x 3

verts:
======
2/25/2009: 2 step lead in RVJ 126.5
2/26/2009: 2 step lead in RVJ 127"
2/27/2009: 2 step lead in RVJ 129" (PR)
3/1/2009: 2 step lead in RVJ 130" (PR) full runup: 131" (no bounce)
3/3/2009: 12" DJ (121"), 18" DJ (122.5"), 24" DJ (123"), 1 step lead: 126"
3/5/2009: 1 step lead in RVJ 128" (PR) full run up RVJ: 131"
3/8/2009: full run up RVJ 11'!!!!!!!!!!!!!!!! (PR)!!!!!!!!!!!!!!!!!!!!!!!!!!


broad jump:
===========
2/26/2009: 97
2/27/2009: 97
3/2/2009: 99 (PR)
3/5/2009: 95

21922
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:02:50 am »
Posted: Mon Mar 09, 2009 1:18 am




thnx everyone for the support!

http://www.theverticalsummit.com/viewtopic.php?p=52324#52324



got 11'

thats the thread..


3/8/2009:
- full run up RVJ: 11' touch! (PR!)
- squat: 235 x 3
- sl glute bridges : 4 x 25
- reverse hyper : 4 x 25

peace











Posted: Mon Mar 09, 2009 1:14 am    Post subject: adarqui joins the 11' touch club (~35.5-36" rvj) 



click HD (watch in hd!)

http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM
http://www.youtube.com/watch?v=933pde0SvTM

Very Happy

yo! finally got it! put together a little vid for everyone..

reach = 96.5", touch = 132" or 132.5", cant tell if i hit the 132.5".. can see it move though.

i gave a shout out to TVS forum and DB forum.. i wouldn't have gotten here without everyone's energy/advice/positivity/negativity/creativity/successes/failures etc.. lol



ill upload the icon footage later.. it took me like 4 hours just to upload this, so maybe ill upload icon footage tomorrow or whatever.

next stop, 138" (11'6") = 41.5" RVJ!!!!

peace.






21923
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 04:00:08 am »
Posted: Sun Mar 08, 2009 10:59 am



tonight im supposed to hit 132+".. planned my week around it etc

and im feeling sick again..................

bleh

both times ive started feeling sick, i had visited my mom the night before... she has a cat, maybe it's lowering my immune system because i might be alergic.. but people at work have been getting sick multiple times.

not good..

im still going to try and get it, but by 6 tonight i might be trashed..

peace

21924
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:59:25 am »
Posted: Fri Mar 06, 2009 10:20 pm 



IT'S CONFIRMED:

squatting pretty much every day, heavy, is basically a drug in itself..

i feel so (expletive)in amped up until i squat.. it's like my body is in a sort of withdrawl until i squat.

weird.



3/6/2009
- HUGE WARMUP
- broad jumps: SKIPPED
- squat: 225 x 3 (held breathe for entire set, why do i keep doing this? so weird)
- S1: double leg glute bridge: 3x40
- S1: power skip x 30 yards: 3x
- S2: bodyweight reverse hyper: 3x30
- S2: some light alternate leg bound, real light, working on popping off the ground: 3x30 yard


right ankle hurting still.. damn 40 yard sprints.. (expletive) WILL I PLZ NEVER SPRINT AGAIN.. ill sprint again tho and hurt something again.. i shouldnt be sprinting ever.

peace

21925
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:58:50 am »
Posted: Fri Mar 06, 2009 3:18 am



forget working up to a max, im using squat as stim.. im not supposed to be going max



anyway, forgot to mention this

woke up achy/sore/shitty etc.. but wanted to jump good so i thought about it intensely for a bit.. so in the afternoon i started getting shaky/jumpy/jittery etc.. like if i had taken tons of caffeine (such as when i do this before my sunday jump sessions).. but i didnt take any caffeine whatsoever.

so odd

it lasted all day until 8pm and then it got even worse.. but i had so much pop for how crappy i was feeling.

interesting

pc

21926
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:58:03 am »
Posted: Thu Mar 05, 2009 10:45 pm


i jumped insanely good for how sore/bad i felt..

and my broadjump/squat were way down.. so maybe my jumping is down too.. so sunday i should be flying.

tmw ill work up to a max single and thats it.. done.. rest, caffeien x 10 on sunday, and 132-133" touch.

pc



3/5/2009
- 1 step lead in RVJ: 128" (on third jump) <-- REALLY GOOD
- full run up RVJ: 131" <-- SUX, BUT REALLY GOOD
- squat: 255 x 2 (so bad)
- broad jumps: 95 (so bad)
- mr hurdle leaps: 5 feet, couldnt get six, legs dead (so bad)
- double leg glute bridge with 5 second hold: dont know how many but a ton
- shoulder health

21927
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:57:32 am »
Posted: Tue Mar 03, 2009 11:01 pm



3/3/2009

completely dead: lower/mid back, hamstrings, calfs, knees achy, shoulders tight, and right ankle painful from sprints yesterday

12" depth jump: 121" touch, best of 5 reps
18" depth jump: 122.5" touch, best of 5 reps
24" depth jump: 123" touch, best of 5 reps

1 step lead in RVJ: 126" touch <--- happy with this..

squat: 245 x 3

barbell hops (going forward) : 30 lb. @ 30 reps

single leg RFI : 3 x 20e, 1x30e
double leg RFI : 2x30e

double leg glute bridge: 4 x 50

bodyweight reverse hyper: 4 x 25 <-- feels so good on my lower back



i should not sprint more than 20 yards for a month or so.. only 20's.. damn ankle is dying.

peace

21928
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:56:45 am »
Posted: Tue Mar 03, 2009 1:38 am


3/2/2009
- knees not as achy
- 40's in spikes: 1
- broad jump: 99 (PR?)
- squat: 185 x 10 (hard)
- 40's in spikes: 2
- sl 18" glute bridges: 30,30,30,50,50
- shoulder power circuit


will upload the shoulder power circuit crap later..

felt great during sprints etc, then like 3 hours later i get out of bed and my ankle is killing me.. icing it helped immediately.. so i should be fine by tomorrow.. even if im not im doing plyos.. suck it.

21929
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:55:58 am »
Posted: Sun Mar 01, 2009 5:24 pm

130" touch off a two step lead in.. PR

131" off a full run up - WTF gahhhhhhhhhhhhhhhhhhhh

see what not doing plyos does to you.. i should have hit 132" ez today dammit

will post vid later..

peace





vid, click watch in hd l0lz.

http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=channel_page

put my short run up jump pr, 131" run jump, and some RFI at the end.. rfi was actually a little slow but looks fast imo.


3/1/2009
- a lttle sore
- 2 step lead in running jump: 130 " PR
- full runup : 131" bleh, no bounce
- some pogo hops
- back squat: 185 x 10
- 2" 20 lb. bar squat jumps x 10
- rfi : 29 in 10 seconds
- single leg glute bridges : 150 each leg
- shoulder crap

21930
Performance Training Blog / Re: 02/07/2010: Making Progress - Keeping A Journal EXAMPLE (HIGH FREQ HISTORY)
« on: February 08, 2010, 03:54:21 am »
Posted: Sat Feb 28, 2009 4:27 pm 

gonna log my workouts again since ive been derailed with back annoying me and getting real sick


im trying to do a high frequency routine right now.. so far so good except for slight knee tendonitis feeling in my left knee..

i somehow feel that if i can perfect a high frequency squat routine i could become bionic.. i just need to fig out how to not get knee tendonitis / back tightness..

or maybe ive just gone insane again.. but i dont think so..



2/25/2009
- so sore, tired, weak
afternoon w/o:
- short run up running jump: 126.5
- 225 x 1, 245 x 1, 265 x fail






2/26/2009
- very sore
- very short run up running jumps: 127 !
- broad jump : two 97's
- vert on jump mat: 27
- squat 225x4
- barbell ankle hops: 20 lb. 2" bar x 40
- barbell quick lunges: 20 lb. 2" bar x 13e
- single leg glute bridge: 35,35,30,30,30 <-- 160 total each leg... hamstrings beat down



2/27/2009
- very sore
- 2 step lead in running jump: 129!
- broad jump: 97
- squat 225 x 5
- barbell back squat jumps in oly shoes: 20 lb. 2" bar x 15
- barbell ankle hops: 20 lb. 2" bar x 40
- single leg glute bridge elevated : 18" box 3x30
- double leg glute bridge elevated : 18" box 3x15



next 3 workouts will have me doing the same thing.. except the barbell jumps etc will be replaced with RFI..

peace

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