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Messages - adarqui

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21991
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 05, 2010, 04:41:23 am »
Quote from: cowed77 on January 04, 2010, 09:40:10 pm
not sure why, but probably due to the recent introduction of plyos and the weekly games, im experiencing some aching (tendonitis) in my left knee...

sure hope it clears up asap...


"Happy New Year everyone!

500m fast jog

5 x 50m dashes, 75-85% intensity

3 x 5 bounding

3 x 5 single leg depth jumps, off mid shin height

3 x 8 single leg rebounding box jumps, mid shin height

2 x 5 single leg depth jumps, height just below knee cap

2 x 5 depth jumps, height a few inches above knee cap

4 x 10 pullups

2 x 5 depth drops, done by jumping off a knee height bench
"

thats a ton of work.. if you're feeling tendonitis-like feelings in your knee then i'd cut alot of that out, especially the single leg dj's..

in the example original outline i pasted you, you'll notice it doesn't have a ton of plyo/reactive exercise volume.. instead, you pick a few and do them prior to lifting.. i'd reevaluate a bit, you don't want to develop any real tendonitis.. and since you're in season, sessions will have to be at least 3-4 days apart for the most part unfortunately.

cya

21992
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 02, 2010, 04:45:31 pm »
Quote from: vag on January 02, 2010, 04:31:49 pm
I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.

I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).

What are the main guidlines for those,  and what are the typical reps/load?


50-70% of 1RM, ?x2-3, so , 5x2-3 etc... full rest in between each set.

as for guidelines, there's a few different ways to do them:

- slow down, fast up
- fast down fast up
- REA style (freefall down, fast up)

for all styles, inhale and hold until you're 3/4ths the way back up.. no matter how you do them, the key is to make the transition from down-to-up as explosive as possible..

i personally would not completely stop lifting heavy.. throw in some heavy squat doubles/singles (they dont even have to be max doubles/singles) every 3rd-4th session or so.. its best not to lose any 'max strength' while you are transitioning into an explosive phase. if this happens, it will adversely affect the explosive phase.. best bet, just throw in some heavy lifting every 3rd/4th day and you don't have much to worry about.

so ya startoff on slow down - fast up, @ ~50% 1RM..

what's the general outline for your routine so far?

peace!

21993
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 02, 2010, 04:35:11 pm »
Quote from: LBSS on December 31, 2009, 07:06:34 pm
Nice job on the pullups. Question: when you do them, what do you do at the bottom? Arms fully extended but shoulders engaged? Shoulders fully relaxed? Both are legit, obviously, but it makes a huge difference for me whether I relax my shoulders or not at the bottom.

Also, you're gonna work out after midnight??!?! I love working out, but there's not a snowball's chance in hell of me being sober enough to exercise after about 9 p.m.

hey, sorry missed your comment.

i used to relax shoulders, but i dont anymore.. i leave my arms 'slightly bent (very small bend)' and maintain tension.

ya i love working out late.. im a night person so, i get a huge burst of energy at night.. when i was boxing years ago, i would train in the day, but always follow up with alot of road work/shadow boxing/jump rope at night.. many 1am sessions ;d

last night i worked out 11pm-12am



(last night, forgot to write it down)
1/1/2010:
- circuit of neutral grip pullups, incline pushups, calf raises, stepups etc)
- about 4 circuits


tonight going to do circuit of:
- chinups, flat pushups, calf raises, stepups

peace

21994
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 01, 2010, 10:59:57 am »
Quote from: vag on January 01, 2010, 07:30:15 am
Quote from: adarqui on January 01, 2010, 04:29:15 am
Quote
btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p

whoa, weird? no idea whats going on with that..

anyone else getting it?

Me too, exactly as described but only with internet explorer , everything is ok with firefox ( what a surprise!!! ).

dammit... i hate internet explorer so much.. there's others bugs in this site/forum that exist in IE, but do not exist in firefox/safari/chrome.. :<

ill try and fig it out but i havnt been able to figure out a few others.. heh :/

21995
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 01, 2010, 04:29:15 am »
Quote
btw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p

whoa, weird? no idea whats going on with that..

anyone else getting it?

21996
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 01, 2010, 01:55:55 am »
Quote from: vag on December 31, 2009, 11:32:19 pm

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone ;)

surprisingly good spelling ;d

2010 mang.

21997
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 31, 2009, 05:19:56 pm »
dec 31, 2009:

last workout before the earth is destroyed by godly hellfire.

17 neutral grip pullups.. felt good.. just walked out of bed and did them.

;d

ill do some more stuff tonight, which will be jan 1 2010.

peace

21998
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 31, 2009, 05:13:56 pm »
closing in on 35" rvj man keep it going!

Quote
*UPDATE* Noticed that in my post about the last workout, I listed my DL as 5x265. That would have been some weak sauce. It was 5x320.

ya i was wondering that myself..

21999
Introduce Yourself / Re: Intro
« on: December 31, 2009, 02:55:58 pm »
Quote from: nevamono on December 31, 2009, 09:08:25 am
i was thinking about startin parkour
my friend says its a gd full muscle workout
but im not sure whether it wud help or hinder my jump

i dont really see how it could hurt it.. there's some pretty intense landings in parkour.. as long as you're still getting strong in the weightroom, it should be fine.. parkour would probably have a positive impact on your jumping.. just progress properly - dont fall off 3 story buildings your first week ;)

peace

22000
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 30, 2009, 05:49:29 pm »
Quote from: cowed77 on December 30, 2009, 02:34:10 pm
yea, i seriously dunno whats inside that anaconda and surge fuel stuff, but they sayin like its magic...

its not strength per se, but i've always naturally heel strike for jumping for as long as i remember...
dun reckon i'd change however much stronger i might get...  :-\

i changed, i was always a heel striker.. then all of my best jumps cam from planting in sideways without much heel contact - especially not a direct heel strike.. my ankle strength improved and my plant changed.

peace man

22001
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 30, 2009, 12:52:16 pm »
Quote from: LBSS on December 29, 2009, 09:56:06 pm
for what it's worth, t-nation sucks because, while there might be a few grains of wisdom here and there, you have to sift through a gigantic amount of sneaky marketing, lies and outright bullshit to get to it. categorical advice like "landing on your mid-foot is better" is crap without context. land on the part of your foot that makes you go the highest. if that changes over time, cool. i doubt it's your heel because people tend to decelerate by landing on their heels, but having never seen you jump, i have no idea.

ya definitely, i really can't read any of their articles.. so much hype in them.

now it's all about "the perfect rep" and gaining 20 lb muscle in 4 weeks or whatever the claim is.. "anaconda, better than roids" <- wtf?

22002
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: December 30, 2009, 12:51:12 pm »
nice PR mang!

spreading the holiday cheer to your back squat.

22003
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 30, 2009, 01:23:05 am »
Quote from: LBSS on December 29, 2009, 10:03:14 pm
Quote from: adarqui on December 24, 2009, 05:44:15 am
i sware my ability to jump has been 'deleted'.. its as if someone stole the program responsible for jumping.. so hard to explain..

I'm kind of afraid of this; like I'll bust my ass, reach my goal, then as soon as I shift focus onto something else I will completely lose the ability. Have you been jumping at all beyond the ankle hops? Or really taking a break?

nope i havn't been jumping at all besides the ankle hops..

as long as you enjoy it, I say go for it.. don't let any of that into your head.. all of the other factors in my life kicked in around the same time, I think that really had something to do with reducing my focus on training.. I'd most likely still be going hard towards hitting 40+ on rvj if none of that stuff changed my mindset..

on a good note, 16 pullups today, 2 sets, neutral grip.. i love pullups.. would be cool to hit 30.

sherlock holmes was pretty good! finally a good robert downy jr movie..

peace

22004
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 29, 2009, 02:22:47 am »
Quote from: cowed77 on December 28, 2009, 05:18:00 pm
i was reading the tnation vert thread, dude there was talkin abt how midfoot-toe is better.
why is this the case anyway?


cos i remember u talking abt how this was better too, when u posted pics of that golden child dunks...

ya its better IMO.. but, its not something you should 'try' to do.. i think it should happen naturally.. meaning, your training should strengthen your calfs/ankles so much that your body will 'give you that midfoot jump' instead of wanting to 'heel strike'..

mid-foot is better because it loads the calfs/achilles more... the 'spring' gets loaded better.. heel strikes results in alot of wasted energy.. but imo, you cant just try and go midfoot and have it work instantly, because, if you're not going mid-foot naturally, you're just forcing an issue that your body isnt ready to deal with..

if that makes sense..

peace

22005
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: December 28, 2009, 04:14:04 pm »
Quote from: cowed77 on December 28, 2009, 12:28:25 pm
sup bowen.

what do u mean by height vertical?

last week was an enforced off week for me, due to having to report to camp and stuff.

but last week's game was good. i got half my palm above the rim on one attempt. 1 solitary effort only tho :( the rest after that werent worth mentioning.

funny thing is, i now feel better jumping off 2 feet, instead of 1...

hey adarq, whats the idea behind midfoot or forefoot strikes before jumping?
i mean, i always transition from heel strike, to jump off...

nice work on that one jump.. sometimes thats how it goes though, most times when i'd PR, as soon as I pr'd i would fall off pretty bad.

well, the stronger your calfs/ankles become, the more you will naturally shift from heel->toe to midfoot->toe.. its harder to go midfoot->toe though if you dont plant somewhat sideways..

i wouldnt try and change your foot strike, just keep on strengthening your ankles/calfs and it will happen naturally..

peace man

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