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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 02, 2011, 04:18:29 am »
glad your alive bro!!!!!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 18, 2011, 02:16:46 am »
farrrk...cant stop laughing.....muahahahhahahahahhaha
typical hater
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 07, 2011, 05:37:31 pm »
u should have a medical check out, that thingy could get bigger and bigger..
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 10, 2010, 05:38:47 am »
305xxxxxxxxxxxxxxxxxxxxxxxx5!!!
waiting 14th of December hehe!
waiting 14th of December hehe!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 06, 2010, 05:42:32 am »lol when the lights went out. "aw, motherfuckin shit"
litteral lol
hah ya.
a few pics from tonight.. first & only ME jump off ~2 steps for hitting head on sign, shit hurt, i hit it hard.. heh
bw = 152
soreness = hamstrings
aches/injuries = not much
fatigue = not bad
diet = 3 protein shakes, philly cheese steaks + fries, chocolate cake
workout: bball dribbling + jumps + lifting
- tons of bball dribbling, might make a little mix, recorded stuff..
- jumps, 1 head height, smashed my head hard on this sign.. later on tried to touch the top of some roof probably 12 times
- wide grip pullups: 3, 3, 3, 3, 10, 10, 10, 10, 9, `
- ssbar deadlift: 165(3,3), 185(3), 205(3), 225(8,, 205(10), 185(16), 165(20)
back fatigued like a mofo, hamstrings pretty dead
pc
ur getting up!! wish i can hit my head on that sign too ..haha
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2010, 01:18:08 am »sup man what are those SH,SP,SR??
strength hypertrophy, strength power, strength reactive..
those are types of sessions (or blocks) that he's doing..
peace man
cheers man
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2010, 12:51:11 am »
sup man what are those SH,SP,SR??
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 26, 2010, 08:58:26 pm »
damnnnnnnnnnnnnnnnnn
4% body fat?????
4% body fat?????
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 22, 2010, 08:58:12 pm »eek, quad/hamstring soreness today, alot actually.. serious DOMS, i mean, emphasize delayed.. more than yesterday.. from those sprints two days ago.. anyway, sometimes i've had very good dunk/jump sessions when sore, it's rare, but hopefully tonight is one of them.
pc
it happens to me sometimes, sore but very explosive,feels like wire's been connected.lol
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Introduce Yourself / Re: for 45" running vert
« on: October 22, 2010, 01:25:53 am »
aw man!!
your DL is NUTS!!!!
your DL is NUTS!!!!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 19, 2010, 01:55:27 am »
nasty dunk miss ..lol 
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Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 18, 2010, 05:40:10 am »10-15-10
OK shit is getting crazy. I did some jumps and dunks outside, was gettin up good so I went inside to use the vertec.
First jump = 29.5"svj (1" pr), I couldn't believe it. Two jumps later... 30"svj #%@&#$
Rvj- got up to 34.5" (.5" pr) after a few and was getting sorta tired from jumping outside earlier... but after a few more attempts I still got 35"rvj #%$@$%
MILESTONES ACHIEVED
I got it all on vid so I'm gonna upload something special later with the help of adarq.
pr city
ante up
go get it
Congrats man!!
that video motivated me.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 13, 2010, 04:58:32 am »
i love this kind of weird video
very artistic!
very artistic!
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 05, 2010, 08:55:05 pm »need to make a push for sub 150 !!@$!@%
10/4/2010
bw = 153
soreness = glutes, low back slightly
aches/injuries = right hip a little
fatigue = a little
diet:
- half protein shake + 3 bananas
- burger on pumpernickle + 1 banana
- half protein shake
- workout
- protein shake
- protein shake + turkey & cheese sandwhich
workout: low volume jumping + high volume reactive
- sprint warmup to court (1.5 miles)
- jumps: didn't do a ton, did like 2 x 5each LR-DLRVJ alternating with RL-DLRVJ, then 10 each leg L-SLRVJ alternating with R-DLRVJ
- lots of power on my relaxed jumps, really had alot of spring.. only jumped from 2 steps on DLRVJ
- on the one LR-DLRVJ that i put alot into got 33 off 2 steps, went back to relaxed jumps.. good sign
- L-SLRVJ was easy 30's, relaxed
- EDIT: my glute cramped up pretty bad during SLRVJ, right glute.. those damn VJ TO SS ada trashed my glutes on saturday.
- MR tuck jumps: 50, 50, 40, 40, 40, 60, 60
- 1-step DLRVJ to SQUAT ADA: about 10 x 1 (during a 3 mile walk)
done
interested to see how i feel tomorrow, i feel real crappy right now, but my recent dunk session came after tons of tuck jumps, so it'll be interesting to see what i jump tomorrow if i feel good.. if i feel real shitty i'll possibly put it off until wednesday (if possible) for the vertec jumps, i want 35" off 2 steps, would be sick.. would like my SVJ to go up a bit past 122" touch too heh.
regardless, have to be peaked saturday for some big dunks, dunking with eddie.
peace
50, 50, 40, 40, 40, 60, 60 of tuck jumps is a lot!!
are they any good ??
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Performance Training Blog / Re: The Ratio Technique
« on: October 04, 2010, 12:43:03 am »treasure!!!
thanks!! it should help alot with what you were planning to do, now instead of just doing that one workout over and over, you understand you have to ratio it with some volume work to make sure you avoid stagnation, provide a better stimulus for hypertrophy/lean mass maintenance etc..
volume:power/msem:peakjumpsession = 1:2-3:1 <- works pretty well.
peace man
for the{peak jump session}' do i just perform some maximal jump? or with some heavy single?
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