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Messages - adarqui

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22381
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 25, 2009, 03:25:28 am »
Quote from: nba8340 on June 25, 2009, 02:45:43 am
sounds good looking forward to a vid and a 39 inch running jump

thanks man.. i dont expect 39 on friday, but if it happens, ill give you the credit ;)

my calfs are rocked.. so friday they will still be less than 100%.. i really rely on my calfs/ankles alot so, should be around 36 i'd bet.

peace

22382
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 25, 2009, 12:27:56 am »
6-24-2009

- the 1/4th mile sprints were done on a slightly curvy sidewalk, using markers (1/4th to 1/2 mile)... i planned on using the completely straight ahead 1/4th mile sidewalk, but it was flooded in different spots from the rain.

- 1/4th mile sprints, 5 minute rest in between each: 1:12, 1:14, 1:16

- i couldn't go max even if i wanted too, my legs feel fine, it's just my lungs that are dying.. even on these submax sprints my lungs are feeling it.. so i have to build myself back into sprints like this.. pretty pathetic overall.

- by the 3rd sprint, i couldnt stay on my mid-foot properly.. i felt my heel touching.. my calfs feel like rocks right now, so they just fatigued real bad by that 3rd sprint.

ssbar = safety squat bar

ssbar lunge: 125 @ 5e
ssbar stepup: 125 @ 5e
ssbar lunge: 125 @ 5e
ssbar stepup: 125 @ 5e

ssbar lunge: 145 @ 4e
ssbar stepup: 145 @ 4e
ssbar lunge: 145 @ 4e
ssbar stepup: 145 @ 4e

ssbar lunge: 165 @ 3e
ssbar stepup: 165 @ 5e

- safety bar lunges/stepups were insane on my core... i really only tried SSBAR once but didn't like it, so i never used it again.. but now since my shoulder is bugging i decided to use it.. WOW did it kill my abs/upper back.. my legs didnt even feel stressed during the reps, all core fatigue.. so ill play around with it and see if i can gain alot of strength in this area while still working my glutes/hams/etc.






peace



tmw ill probably rest, and then dunk on friday..

22383
Pics, Videos, & Links / Re: some of the most impressive shit ive ever seen
« on: June 24, 2009, 08:22:13 pm »
Quote from: Joe on June 24, 2009, 08:15:44 pm
This guy is insanely strong:

http://www.youtube.com/watch?v=ZuJI6uOBjj4&feature=channel_page

http://www.youtube.com/watch?v=UG7OdgUeqiY&feature=channel_page

http://www.youtube.com/watch?v=meYpoutb4KM&feature=channel_page



wtf? this guy is incredible..

22384
Pics, Videos, & Links / Re: some of the most impressive shit ive ever seen
« on: June 24, 2009, 02:00:05 pm »
Quote
My fav from back in the day, Cyril Rafaelli.  Famous for his drops.  Parkour took him to Hollywood.
http://www.youtube.com/watch?v=hPpT1RO9PTc

ive never seen this guy.. wow is he insane.

how is this human?

i cant even comprehend it.. heh.

22385
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 24, 2009, 12:58:28 am »
6-23-2009

- right shoulder really bugging.. for a while now when waking up it would bug me, then go away during the day.. this morning it bugged me and i was annoyed, so i stretched it, and all day it was in alot of pain.

- 1 hour jump rope.. interval style, not strict.. forward and backward movements

- ^^^ did this in an sky-lightning storm.. shit was crazy.. i just kept telling myself "lightning doesnt strike lightning" l0l

22386
Pics, Videos, & Links / Re: some of the most impressive shit ive ever seen
« on: June 23, 2009, 11:16:51 pm »
anything by belle is badass.. ;)

cool never knew you did tricking/parkour stuff.

peace

22387
Peer Reviewed Studies Discussion / Re: Motor Learning & Motor Programming
« on: June 23, 2009, 08:27:57 pm »
http://www.informaworld.com/smpp/content~db=all~content=a791968860

22388
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 23, 2009, 12:16:57 am »
6-22-2009

- started jumping good, after 3 jumps had to stop
- started jumping good, after 5 jumps had to stop
- jumped like crap, about 40 jumps total

then did some weight training, squats were way below parallel:

C1: 185 lb. squat singles: 01, 01, 01, 01, 01,
C1: 185 barbell calf raise: 10, 10, 10, 10, 10

C2: 185 lb. squat singles: 01, 01, 01, 01, 01
C2: 185 barbell calf raise: 05, 05, 05, 05, 05

C3: 185 lb. squat singles: 01, 01, 01, 01, 01
C3: 185 barbell calf raise: 05, 05, 05, 05, 05

C1: 135 lb. squat singles: 01, 01, 01, 01, 01
C1: 135 barbell calf raise: 10, 10, 10, 10, 10

peace




22389
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 22, 2009, 04:08:55 pm »
Quote from: Joe on June 22, 2009, 04:04:24 pm
Quote from: adarqui on June 22, 2009, 03:29:40 pm
lol

jumping/sprinting in Power Pants would be epic.

ya man, if your total is WEAK, then anything you do as an athlete is also weak...

if you dont total 2000+, dont talk to me.


I wonder how close some world class sprinters could get to a 2000. Ben Johnson benched 300+ for reps IIRC (may have been 400+) and squatted 600+..

ya well some guys would have some crazy totals.. some guys wouldn't.. you'd find some very fast guys with shitty totals..

alot of sprint coaches do not push the intensity to the max on squat/bench, and especially deadlift.

you'd see major differences among the athletes that drug and those that are clean too.. ben johnson for example..

peace

22390
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 22, 2009, 03:29:40 pm »
lol

jumping/sprinting in Power Pants would be epic.

ya man, if your total is WEAK, then anything you do as an athlete is also weak...

if you dont total 2000+, dont talk to me.

22391
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 22, 2009, 12:27:58 am »
Quote from: 100m200m on June 22, 2009, 12:19:39 am
Quote from: adarqui on June 21, 2009, 10:42:48 pm
this guy on verkhoshansky's forum really pissed me off..

just thought my response was kind of funny:

http://www.verkhoshansky.com/Forum/tabid/84/forumid/15/postid/1009/scope/posts/Default.aspx

Yeah that was kind of a pointless comment for the guy to make.  It seemed like he thought the other guy was right and you were wrong because of the amount of weight he lifted rather than because of what was actually being discussed.

ya i don't like that guy...

i commented on a few of his videos on his youtube ;d

when it comes to athletics, why am i supposed to listen to a powerlifter? could someone please remind me? even if he squats 800 lb. more than me?

lol..

there's 18 year old powerlifters deadlifting 800 lb. on youtube... im supposed to listen to them now too?

i should start jumping in a triple ply bench shirt and knee wraps.

peace man

22392
Program Review / Re: Vertfreak
« on: June 22, 2009, 12:20:08 am »
hey man, welcome to the forum.

interested to see how you progress throughout the program.

peace

22393
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 21, 2009, 10:42:48 pm »
this guy on verkhoshansky's forum really pissed me off..

just thought my response was kind of funny:

http://www.verkhoshansky.com/Forum/tabid/84/forumid/15/postid/1009/scope/posts/Default.aspx

22394
Pics, Videos, & Links / Re: kneeling power clean
« on: June 21, 2009, 09:29:31 pm »
young kid split squat:

http://www.youtube.com/watch?v=k7PpIqvWaRU

22395
Article & Video Discussion / Re: A LEGACY AMD RE-EMERGENCE OF STRIDE LENGTH IN SPRINTING
« on: June 21, 2009, 04:47:29 pm »
Quote
If you ever decide to train more for sprinting instead of vert I think you'll know exactly what I mean. You know your science and terms and all that, but I bet it takes you 6 months just to translate the lingo and figure out what the hell people are talking about. "MY GPP consisists of a warmup of A & B skips, intensive tempo,  SE1 work, and power speed drills designed to improve my frontside mechanics and full body weights on a 3-1-3 scheme.  haha  WTF?"

i dont think i'd dive deep into sprinting terminology etc..

ive got hardly any experience under my belt.. so if i was to train for 100m, my training would consist mostly of just running a ton of them.. on days i felt good i'd run all out 100's (~3 or so), other days i'd run submax (~5-6 or so).. followed by either single leg bounds, primetimes, or double leg bounds.

every third day.. ^



i've done A and B skips etc.. i personally wouldn't have people spend tons of time on them... just use them during a warm up or before sprints just to loosen up.

i've seen a coach have their track team do them for about an hour when i was at a h.s. track testing one of my clients.



peace

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