Author Topic: ADARQ's journal (Read 1808568 times)

adarqui · « **Reply #4830 on:** September 22, 2012, 02:34:46 am »

shoot very quick log bout to sleep

9/?/2012

soreness: none

2 mile up / 2 mile back run,walk

ssbar deep squat: 75 x 3 x 5, 95 x 5, 115 x 5, 125 x 5, 145 x 5, 165 @ 3 x 10

ssbar calve raises: 125 @ 3 x 20

pc

http://www.textter.com/acronym/20452/mrb

adarqui · « **Reply #4831 on:** September 23, 2012, 03:13:35 am »

9/22/2012

bw = 163
soreness = quads

forgot to do single arm db bench fml.

workout:
- single arm db overhead press: 40 lb @ (R=14.5, L=9), (R=15, L=10)
- single arm db row: 60 lb @ 10, 10
- single arm db curl: 20 lb @ 15, 15
- single arm db hammer curl: 20 lb @ 10, 10
- db raises: lin, lat, rear: 10 lb @ 10, 10

adarqui · « **Reply #4832 on:** September 24, 2012, 02:03:57 am »

before i took that year off, i pretty much 'ran out of anger'.. anger always fueled my training.

i think i'm refueled and ready to go.

i think the 'anger' ties in with some form of 'depression'.. ive always had this though.. i seem to respond by finding ways to take out my aggression, usually through training, sport (basketball/boxing) etc.. that's probably better than just giving in and doing nothing.

kind of interesting though when i think about it.. some form of 'anger' is directly proportional to my training intensity..

during my 2 year dunk stint, it was 'depression/anger' over my grandpa's situation.. so when he died, regarding training, i had a void.. i couldn't summon any kind of intensity whatsoever.

ok so that year is over and im fucking pissed again.

leggo.

9/23/2012

BW = 163
SORENESS = quads bigtime, hamstrings/adductors
FATIGUE = INSANE: havn't felt this weak in a long time

crazy fatigue.. don't care what it's from, all i care about is not 'fighting it' like i used too.. when i feel like this from now on, it's time to focus on weaknesses or just completely relax.

planned on squatting but just too sore/drained.. will make up for it tomorrow most likely.

i'm re-evaluating everything.. i'm going to approach training completely different this time around.. all of that work i put in over the years definitely caused some permanent strength/conditioning/performance gains.. i need to focus more on recovering fully, neglected muscle groups/'activation', and keeping my workload down.

im going to spend MUCH MORE TIME doing activation/isolation neuromuscular exercises..

SESSION: NO WEIGHTS
- lots of seated TKE holds/reps
- lots of standing adductor/abductor exercises
- lots of standing glute/ham exercises, also bent over 45-deg glute/ham exercises

an example would be tke x 50-100 reps, standing 45 deg single leg hip extension x 50 etc.

that stuff was really good/fun and enjoyable.. there's something about isolation + unilateral exercises which make me feel good.. of course the intensity is low, but, its nice to just activate a muscle group and feel fatigue without their being any kind of real intensity/stress.

going to focus ALOT on this stuff..

also the 'balance' component is kind of fun too.. picture prone glute type stuff, but standing or bent 45 degree, not holding onto anything.

ok i typed alot..

sleep

peace

Quote from: hyperdunk1 on September 23, 2012, 04:18:24 pm

hah..

Raptor · « **Reply #4833 on:** September 24, 2012, 04:47:30 am »

Do you plan on doing "weird shit" like LDISOS of say long stance BSSs? (basically glute activation stuff)

adarqui · « **Reply #4834 on:** September 24, 2012, 08:21:15 am »

Quote from: Raptor on September 24, 2012, 04:47:30 am

Do you plan on doing "weird shit" like LDISOS of say long stance BSSs? (basically glute activation stuff)

ldisos? hell no..

i don't like how traditional ldiso's (done wrong of course.. cant ever do them correct) make me feel.. id rather do little partial reps in weird positions etc..

eventually ill vid some of that stuff im doing and you'll see the difference.. there's a huge stability component and lots of little partial movements.. much more fun.. plus i like the idea of 'single leg' and the little balance/stability factor.. love to feel all of those stabilizers going nuts.

i really hate just holding something for time, while being motionless.. can't stand it.. i need little movements.

peace man

adarqui · « **Reply #4835 on:** September 24, 2012, 08:35:10 am »

btw my legs feel REALLY good today.. yesterday they felt so horrid.

the only thing that is bugging me after all of that activation work is my old medial hamstring tendon injury slightly.. all of those tke's stretched it out a bit.

raptor, you know im big into 'approaching lifting as a skill', for example with all of the high frequency work etc... well im going to really hit this low intensity activation work probably just as hard.. substitute that, to keep intensity down.. but, the point being, i'll still get thousands of reps thus thousands of impulses/activations.

so instead of activating my glutes say, 40 times in a day using squat.. ill activate them like 500 times in a day using activation work.

i feel i really need to 'turn on' my glutes, hams, quads, calves, and shoulder muscles hundreds of thousands of times in the future..

if my high frequency + high intensity work is to be avoided (because im trying to relax more and not become an obsessed dunkpsycho), i'll need hundreds of thousands of smaller activations of those muscle groups through 'isolation' etc..

dno i think it'll help alot..

pc

Raptor · « **Reply #4836 on:** September 24, 2012, 09:05:44 am »

adarqui · « **Reply #4837 on:** September 24, 2012, 09:57:57 am »

Quote from: Raptor on September 24, 2012, 09:05:44 am

wat? quad nation for life.

Quote

GLUTE NATION BABY!

I really wonder how well you'd jump/move/run if you'd really focus on getting your glutes to fire properly after being so heavily quad dominant all these years...

I've always wondered when you were squatting very heavy and very quad dominant where you'd been back then if you'd have matching glutes and possibly hamstrings (since the hamstrings are the quads antagonists so if they're weak they tend to inhibit quad max power anyway).

i trained my glutes pretty hard man..

my hamstrings were strong enough to prevent hyper-extension of the knee.. that will happen with pretty much anyone who 'jumps alot'.

to counter your statement, it has been shown that stronger quads in relation to hamstrings has resulted in improvements in vertical jump.. purposefully toying with the ratio can be dangerous for sure, but as long as the hamstrings can protect the knee dynamically, everything is fine imo.

this taken from wikipedia lol:

Quote

Sometimes, for example, a football running back can experience a "misfiring" of motor units and end up simultaneously contracting the quads and hamstrings during a hard sprint. If these muscles, which act opposite to each other are fired at the same time, at a high intensity, a tear can result. The stronger muscle, usually the quadriceps in this case, overpowers the hamstrings. This sometimes results in a common injury known as a pulled hamstring.

you just have to think of this logically.. glutes are the primary hip extensor in a vertical jump right? and quads the primary knee extensors? the majority of the 'sum of forces' comes from hip extension (glutes), knee extension (quads), and plantar flexors (calves).. hamstrings of course contribute a little to hip extension, but their primary role in a VJ is dynamic stabilization of the knee.. if your hamstrings are "overactive", one could say that they would reduce the force produced by the quads instead of facilitate it.

so there's two schools of thought here....

don't forget that when i was at my peak of jumping, my quads were 'massive' (relative to my body) and i was performing TONS of glute work in the form of glute bridges/prone glute/etc, as well as dunking/jumping pretty much every day.... so i definitely paid alot of attention to my glutes

my hamstrings were "weak as dogshit".

sure we could say 'what if' all day long.. who knows how i would perform with insane hamstrings.. i just know from experience, personal & coaching, that many of the best jumpers i've dealt with have pretty weak hamstrings naturally, by our standards.

adarqui · « **Reply #4838 on:** September 24, 2012, 09:50:08 pm »

im confused, i deleted tons of videos off of my main youtube a few years ago.. wtf?

reuploading a few more..

<a href="http://www.youtube.com/watch?v=JIe5XaxINQQ" target="_blank">http://www.youtube.com/watch?v=JIe5XaxINQQ</a>

that shit is dope, why would i ever delete that.

im nuts.

adarqui · « **Reply #4839 on:** September 25, 2012, 02:32:18 am »

hopefully the site stays up.. but the server has a bot on it that is basically fork bombing non stop and i don't have root.

9/24/2012

BW = 167
SORENESS = hamstrings a ton
FATIGUE = low

right knee bugged on double leg reactive work, so did all single & it felt fine with single... that same old tendonitis-ish stuff from that bicycle overuse injury i had way back.. still there.. i'll be fine tho.

SESSION:

1) lots of single leg stuff: single leg rebounds, single leg box (16") jumps etc..
- weak but decent considering

2) DB shrugs: 60 x 10, 80 @ 3 x 10
3) Paused Plate Swings: 35 lb @ 3 x 10
4) Single Arm DB Bench: 40 lb @ 14, 14, 15

lots of ass-2-calve squat sits, rotating my knees slowly/changing angles slightly to loosen up my knee(s).. always feels good

peace

vag · « **Reply #4840 on:** September 25, 2012, 04:13:31 am »

Quote from: adarqui on September 25, 2012, 02:32:18 am

lots of ass-2-calve squat sits, rotating my knees slowly/changing angles slightly to loosen up my knee(s).. always feels good

I remember you talking about those sits lately again. I am interested to use them to improve flexibility/mobility/posture, everything regarding full squatting of course.
So the question, how do you do them? do you rise on your toes in the hole to keep perfect upright tosro, OR do heels always touch the ground and you try to push as better posture as you can?

LBSS · « **Reply #4841 on:** September 25, 2012, 11:44:17 am »

Quote from: vag on September 25, 2012, 04:13:31 am

Quote from: adarqui on September 25, 2012, 02:32:18 am

lots of ass-2-calve squat sits, rotating my knees slowly/changing angles slightly to loosen up my knee(s).. always feels good

I remember you talking about those sits lately again. I am interested to use them to improve flexibility/mobility/posture, everything regarding full squatting of course.
So the question, how do you do them? do you rise on your toes in the hole to keep perfect upright tosro, OR do heels always touch the ground and you try to push as better posture as you can?

you're not asking me, but here's my answer: i elevate my heels (in shoes if i'm at the gym, or on something else if i'm at home) and just sit down as low as i can. i alternate between going as low as i can with back neutral and pushing down that way, and relaxing all the way into the hole and letting my back relax and my pelvis drop as low as possible.

adarqui · « **Reply #4842 on:** September 25, 2012, 01:57:53 pm »

Quote from: vag on September 25, 2012, 04:13:31 am

Quote from: adarqui on September 25, 2012, 02:32:18 am

lots of ass-2-calve squat sits, rotating my knees slowly/changing angles slightly to loosen up my knee(s).. always feels good

I remember you talking about those sits lately again. I am interested to use them to improve flexibility/mobility/posture, everything regarding full squatting of course.
So the question, how do you do them? do you rise on your toes in the hole to keep perfect upright tosro, OR do heels always touch the ground and you try to push as better posture as you can?

similar to what lbss said except i let my heels off the ground.. i change up how i keep my back/torso and how i shift my knees etc real slow to try and loosen everything up.

im at the point where i can stay down there for a pretty long time now... when i do these, it definitely loosens up some 'junk' in my knee/tight fascia-muscle-tendons all jammed up in there.

sometimes i put my hands on the ground in front of right below me etc.. change up the angles alot etc.

pc!

adarqui · « **Reply #4843 on:** September 26, 2012, 02:27:42 am »

going to trick adarq.org out with my new webdev skills.... already it's looking alot nicer.. going to try and come up with some fun stuff.

right off the bat i want to add a feature where anyone can 'control' the 'top comment', at the very top of the site.. so if someone PR's/wants to share a vid, they can edit that.. any other user who adds a comment, will replace it.. so it's kind of like a temporary thing to get some extra attention :d

9/25/2012

bw = 167
soreness = hamstrings still, calves a bit, traps a bit

body is currently wrecked after my single leg work today.. calves/quads/hamstrings = wrecked.

planned on squatting today but still too much hamstring soreness, not going to force anything

workout:
- some single leg jogs
- some powerskips
- 1 mile run x 2

peace!

vag · « **Reply #4844 on:** September 26, 2012, 04:34:49 am »

Quote from: adarqui on September 26, 2012, 02:27:42 am

going to trick adarq.org out with my new webdev skills.... already it's looking alot nicer.. going to try and come up with some fun stuff.

Adarq.org

News:

Author Topic: ADARQ's journal (Read 1808568 times)

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