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Messages - adarqui

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22381
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2009, 11:37:46 am »
vid of some stuff from yesterday:

http://www.youtube.com/watch?v=xAMruwN13Ng&fmt=22

<a href="http://www.youtube.com/watch?v=xAMruwN13Ng" target="_blank">http://www.youtube.com/watch?v=xAMruwN13Ng</a>

dat sprint looks fast! hehe

22383
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 20, 2009, 02:49:43 am »
6-19-2009

- running verts in track shoes.. felt real high.. video had me at like 33 or so.. i think the rim was a bit higher than 9', that makes no sense

- 5 40's

- double leg bounds (mostly for height) : 1x~15 or something

- depth drop: ~50 " wall : 3x5, felt real good

- VJ to SS ADA: 3x5 each leg, very good on these..

- VJ to DEEP SQUAT ADA: 1x10

- tuck jumps in place: 1x20, 1x50



i have some vid, dno if im going to upload.. i probably will tomorrow.

peace

22384
you didnt give me that, i saw it on facebook ???

hehe..

22385
btw, i searched barbell lunge on google images for pics.. could not find any good pics.. so i used my lunge pic and rj's split squat pic..

i wanted to find a crazy rugged barbell lunge.

peace

22387
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 19, 2009, 12:20:43 am »
feeling much better than yesterday.. quads/hip flexor still tight though.

6-18-2009

- light bball dribbling
- 3 light dribble up dunks, getting up good
- very weird, during this time my left heel/achilles insertion was "burning" a bit... but it seemed to be only when my shoe was on.. perhaps there is a bruise on there somewhere that was being aggrivated.. didnt bug me all day.. didnt bug me with light jumps etc with no shoes either.



lots of stretching after... quads/glutes/hip flexor tight.

sh0ck tmw.

peace

22389
Pics, Videos, & Links / Re: kneeling power clean
« on: June 18, 2009, 02:15:13 am »
This is the same dumbass channel where the guy doing a standing vertical jump had his feet together and they had horrible reach measurements.
sheesh  ::)

ya.. and the infamous split squat ADA by someone made of jello.

some vids are ok, some are real bad.

22390
Program Review / Re: Charlie Francis Programs
« on: June 18, 2009, 01:17:09 am »
I recently bought the GPP Essentials video.  It gives a fairly detailed layout of the GPP for a short to long program.  It shows how to integrate hills, med ball drills, and beginning speedwork into a GPP program.  It has analysis of running technique and demonstrations of proper weightlifting techniques as well.  It also goes into some depth discussing the warm up and how a proper warm up should be conducted.  The GPP Essentials video gives a good explanation of why the GPP is structured the way it is and shows how a proper GPP should be set up.  I am definitely glad I bought it.

nice! another positive feedback on one of CF's vids.. so far i havn't heard a bad one.

22391
ya this is a confusing issue.. you have some coaches that would spend day and night trying to fix tyson/bolt's arm/torso movement... then you have others that wouldnt spend much time on it.

i could only imagine tyson/bolt are getting more power out of their shoulders.. somehow this isnt messing up their stride mechanics etc..

unless it's just some kind of leverage/structural difference bolt/tyson have which causes them to do that over ben.. most people don't run like ben though.. it's probably 50/50.. i'd think tyson/bolt's arms are relatively longer than ben's.

hm..

22392
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 17, 2009, 07:56:52 pm »


6-17-2009

- extremely sore

- right mid-back to lower back caught a "spasm" i think..

- right hip flexor, right quad, right glute, right piriformis, right erector spinae is wrecked...... something freaked out im sore as hell everywhere on the right side of my body.. had to have been the single leg bounds (fastest ive ever done them on either leg)

- general soreness on hamstrings/quads/glutes on left side also



i feel wrecked..

ill probably do my big shock workout on friday, not tomorrow.. i think i need another day's rest.. tomorrow ill do light bball dribbling though.

peace

22393
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 17, 2009, 09:43:30 am »
When you say double leg bounds do you mean bounding on two legs, or alternating LRLR?

bounding on two legs.. like the double leg hurdle jumps i used to do.

peace

22394
(Box)squat
Deadlift
Powerclean
Pushpress
Dumbell Row

If I get stronger on these, I know I'm doing something right. That, and if I get stronger on these, I get stronger on other stuff. A bigger pushpress gives me a bigger bench, vice versa does not work per se. Same for squats and deadlifts, they increase pretty much everything else I do. And for some reason, my triceps kickbacks do not increase my squat.


tricep kickback EXTREEEEEEEMEEEEEEEZZZ!!!! might increase your squat.

peace

22395
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 17, 2009, 02:11:58 am »
6-16-2009

- flying
- ~10 out of 20 dunks (3 not filmed by accident)
- single leg bounds: flying
- double leg bounds: FLYING.

<a href="http://www.youtube.com/watch?v=EY6zATNcxg4" target="_blank">http://www.youtube.com/watch?v=EY6zATNcxg4</a>

peace

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