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Messages - adarqui

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22261
Article & Video Discussion / Re: Another Interview
« on: July 26, 2009, 07:15:47 pm »
it's there.. go to evolutionaryathletics.wordpress.com, then click edit -> find and paste "First tell everyone a bit " into it.. thats the start of the interview.

peace

22262
Strength, Power, Reactivity, & Speed Discussion / Re: Overtraining/Recovery Testing
« on: July 26, 2009, 06:57:47 pm »
i actually had some good notes on that.. i lost most of my notes, but when i go home maybe i can dig something up.

from personal experience though, the best test is "stop watch double click" (or something similar to what you mentioned above about tapping of hands and feet).. i just double-click a stopwatch with my thumb as fast as i can.. when i'm feeling fine i get .13 or lower.. when i'm "overtrained" i've had periods where i can't even get below .17...

22263
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 26, 2009, 05:35:03 pm »
7/26/2009

SSBAR squat singles:
- 5 with 125
- 5 with 145
- 5 with 165 <-- better than yesterday for sure

pullups/pushups - 1 set failure each

peace!

22264
Strength, Power, Reactivity, & Speed Discussion / Re: Drop off method for depth drops
« on: July 26, 2009, 05:33:48 pm »
just make sure you get full recovery between sets..

if you're doing crazy intense drops, 5 minutes is a minimum.. otherwise 3 minutes or so should be fine.

peace

22265
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 26, 2009, 12:40:01 am »
7/26/2009

legs were jello all day today.. jumped real bad at night..

safety squat bar ATG: 15 singles with 165
- man... safety squat bar is ridiculous.. i can lunge with it fine, but for squatting it just kills my abs/core.. the singles with 165 were hard as hell.. i had to do them ATG, cant do them above parallel with the SSBAR or my abs/back get wrecked.

pullups/pushups


peace

22266
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 23, 2009, 11:01:45 pm »
7/23/2009

- 1 hour of RFI and sprints in spikes on a soft field.. fields like that suck.. not the best rest intervals either.

22267
Strength, Power, Reactivity, & Speed Discussion / Re: Drop off method for depth drops
« on: July 23, 2009, 12:28:55 pm »
Quote from: DGC13 on July 22, 2009, 07:37:42 pm
Hey guys,

This might be specific to adaq but..

I was wondering how you would go about calculating fatigue levels during depth drops (or other amortization drills) via the drop off method? Thanks

sup..

the only way i've calculated drop offs, with depth drops, is just to look at the quality of the drop.

for example, say you're doing sets of 5 from a 36" box:
- first set: felt great
- second set: felt great
- third set: felt great
- fourth set: felt a little worse
- fifth set: same as fourth, but on rep three, your legs just turned into jello <-- too much drop off

you would want to stop before you get to that jello-legs-collapsed-state... so I would stop after the fourth set in this example.

with depth drops, it's all about "feel".. unless you have some crazy cameras or stabilization force plate or something..


if you're doing a rotation, then depth drops will definitely be affecting everything.. so if you're doing sets of 5 on depth drops, followed by 2 10 yard sprints, you know that when you drop off on 10 yard sprints, the depth drops have fried your system.


peace man

22268
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 21, 2009, 10:48:17 pm »
7/21/2009

jump rope / double leg bounds
then single leg bounds

safety squat bar lunges: 205 lb. x 3 each leg
- SSBAR is so damn annoying.

peace

22269
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 18, 2009, 03:32:12 am »
some pics from the 2nd dunk session i did with eddie this month.. ill upload the first tomorrow.

i finally learned how to make the pics insane quality.. so this rules ;d

THESE WERE ALL MAKEZ.









http://i390.photobucket.com/albums/oo345/adarqui/Comp20000507_1.png

http://i390.photobucket.com/albums/oo345/adarqui/Comp20001907_1.png

http://i390.photobucket.com/albums/oo345/adarqui/Comp20001614.png

http://i390.photobucket.com/albums/oo345/adarqui/Comp20000703.png

http://i390.photobucket.com/albums/oo345/adarqui/Comp20000323.png

http://i390.photobucket.com/albums/oo345/adarqui/Comp20000314.png

http://i390.photobucket.com/albums/oo345/adarqui/Comp20000204.png



look how bad we bent the rim:



we wanted to break it off entirely.. woulda been sick.


peace

22270
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 18, 2009, 12:10:29 am »
crappy day.. got my macbook back, they didnt fix the problem..

and my achilles has been bugging since yesterday, probably from the barbell calf raises with 225.. it was a little too much i think.. so i think its strained a little.. it affected my jumping a bit today i bet.. even tho i felt good when i was actually jumping.

chronic hamstring injury back very minor.. feeling little sharp pains in it at times.. but it hasnt gone to hell yet.. usually i can work it out.

7-17-2009

afternoon:
- 25 dunk attempts, probably ~37" rvj max
- landed some nice ones tho regardless

evening;
- 1/4th mile sprint #1: 1:13 (caught a little cramp)
- 5 minute rest (walking 1/4th mile back to starting line)
- 1/4th mile sprint #2: 1:18 (caught a bigger cramp)
- 5 minute rest
- 1/4th mile sprint #3: 1:24 (ok im dyin)
- 5 minute rest
- 1/4th mile sprint #4: 1:32 (ok dying + eyes became blurry)
- 5 minute rest
- 1/4th mile sprint #5: 1:15 (fuck it, ran it hard even tho i was toast)

barbell lunges: 135 @ 3x5e


the 1/4th mile sprints i want jogged fast 3/4th of the way then sprinted the last quarter.. im going to be building my volume that way.. stupid cramps



achilles felt fine during all this but once i was done its like completely dead.. giving out a bit.

should be fine though in a few days.


peace

22271
Crazy Weird Analysis & Stuff :) / Re: MJ
« on: July 16, 2009, 11:48:47 pm »
Quote from: 100m200m on July 16, 2009, 02:04:57 pm
http://www.youtube.com/watch?v=DMzhhugyTAo

This was a nice game by him.  Don't know if some people find the music annoying but you could just mute it.

Gerald Wilkins, Dominique's brother, was pretty athletic and known for being a pretty good defender but in this game Jordan was way too quick for him in the half-court.  Rick Pitino was coaching the knicks at that time and he had that full court press he liked to use.  The press gave MJ a few open jumpers also resulted in him dunking the ball and hitting Patrick Ewing in the face.

love the reverse layup at 38..

one of my favorite dunks all time is when mj goes baseline on starks and dunks on ewing.. so crazy

one of my other favorites is KJ over olajuwan.

22272
Introduce Yourself / Re: hi all!
« on: July 16, 2009, 05:36:13 pm »
ah cool.. ya it might keep increasing, mine did.

i want like 20" difference.. would be funny ;d

22273
Introduce Yourself / Re: hi all!
« on: July 16, 2009, 11:02:31 am »
hey man! welcome to the forum..

looks like your gap between standing / running is starting to rival mine ;)

22274
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 15, 2009, 03:28:51 pm »
Quote from: Joe on July 15, 2009, 12:06:31 pm
Damn, that's a high squat. I thought you were going just a couple of inches above parallel.

probably like 4" or so.. maybe more actually.. dont care though ;d

peace

22275
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 15, 2009, 12:16:52 am »
7-whateverthedayis-2009

jump rope intervals; fast as hell until failure x 10
- went very good.. was flying.. good bounce/shoulder power

pin 11 squat: 245 x 15 <-- just gave up at 15... wimped out, had more in me but just wimped out.

barbell calf raises: 225 x 10




picture of how my squats look at the bottom.. wanted to upload vid but couldnt transfer the video, too long, kept dropping frames..



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