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Author Topic: ADARQ's journal  (Read 1753481 times)

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adarqui

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Re: ADARQ's journal
« Reply #5070 on: January 13, 2013, 09:52:15 am »
+2
havn't been training because out of nowhere 3 days ago i tore my groin (oblique/rectus abdominis perhaps) while sitting at a desk doing my computer job.. wimpiest shit ever.

hoping it heals soon but it's been mindblowing how bad it is. also hoping it has nothing to do with a hernia etc.

I GUESS I'M A REAL GEEK NOW.
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LBSS

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Re: ADARQ's journal
« Reply #5071 on: January 13, 2013, 12:40:09 pm »
+2
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: ADARQ's journal
« Reply #5072 on: January 16, 2013, 04:20:45 am »
0
:/

still no workout.. groin raped.

on a good note, coding going well.. this nodesn thing is coming along, becoming a nice piece of software.. especially with the new 'agent' features im adding.. going to be quite useful to monitor all boxes i have access to... centralized console + tools + IDS + all types of fun live updated graphs. :P

it was supposed to be just a simple project but, now with the agent addition, i think im going to really grow it.

pc
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seifullaah73

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Re: ADARQ's journal
« Reply #5073 on: January 18, 2013, 10:03:50 am »
0
I'm in some problem
I went today to the gym to do 60kg squat and when i went and try go back up it was just impossible, i don't know why it is that heavy.

So i decided to half squats with 60kg instead (i know pathetic), but i had to squat it and that's the only way.
i did dumbell box jumps before it to make it easier like an assist exercise but didn't help.

any tips? i want to be able to progress so i can reach my goals, don't like being stuck.

thanks
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: ADARQ's journal
« Reply #5074 on: January 18, 2013, 10:28:44 am »
0
Quote from: seifullaah73 on January 18, 2013, 10:03:50 am
I'm in some problem
I went today to the gym to do 60kg squat and when i went and try go back up it was just impossible, i don't know why it is that heavy.

So i decided to half squats with 60kg instead (i know pathetic), but i had to squat it and that's the only way.
i did dumbell box jumps before it to make it easier like an assist exercise but didn't help.

any tips? i want to be able to progress so i can reach my goals, don't like being stuck.

thanks

I am not adarqui but i took a look in your journal. Last time you squatted before yesterday was 40 days ago where you maxed at 12*50. So for such a long layoff and on a bad day, it's not so weird to fail at 60kg.
My advice would be, forget the poundage , the number. 60 kg is neither light, nor heavy. It's feather light for KF , it's impossible for you , normal for someone, easy for someone else , hard from yet another one etc.
You want to progress?
1) Pick a template. e.g. 3x5, 4x5 , 5x5, 3x8 , whatever.
2) Do it with a weight you can complete in good form.
3) Next time add 2,5kg
4) If you fail to do the prescribed reps , do the same load next time, otherwise increase.
5) EAT GOOD - SLEEP GOOD - LEAVE SOME RECOVERY TIME ( in caps because it is the most important ).
6) Repeat forever, become Rony Coleman / Lebron James / Usain Bolt , whatever!

:lololol:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: ADARQ's journal
« Reply #5075 on: January 18, 2013, 11:05:08 am »
0
Quote from: vag on January 18, 2013, 10:28:44 am
Quote from: seifullaah73 on January 18, 2013, 10:03:50 am
I'm in some problem
I went today to the gym to do 60kg squat and when i went and try go back up it was just impossible, i don't know why it is that heavy.

So i decided to half squats with 60kg instead (i know pathetic), but i had to squat it and that's the only way.
i did dumbell box jumps before it to make it easier like an assist exercise but didn't help.

any tips? i want to be able to progress so i can reach my goals, don't like being stuck.

thanks

I am not adarqui but i took a look in your journal. Last time you squatted before yesterday was 40 days ago where you maxed at 12*50. So for such a long layoff and on a bad day, it's not so weird to fail at 60kg.
My advice would be, forget the poundage , the number. 60 kg is neither light, nor heavy. It's feather light for KF , it's impossible for you , normal for someone, easy for someone else , hard from yet another one etc.
You want to progress?
1) Pick a template. e.g. 3x5, 4x5 , 5x5, 3x8 , whatever.
2) Do it with a weight you can complete in good form.
3) Next time add 2,5kg
4) If you fail to do the prescribed reps , do the same load next time, otherwise increase.
5) EAT GOOD - SLEEP GOOD - LEAVE SOME RECOVERY TIME ( in caps because it is the most important ).
6) Repeat forever, become Rony Coleman / Lebron James / Usain Bolt , whatever!

:lololol:

The template i chose, which adarqui recommended was 2 x 10-12 reps
I find 40kg comfortable so i might do 40.
So a layoff, can affect, so once you reach a high squat weight and you don't squat for a while it will go down so you have to basically squat regularly to maintain it.

Thanks for the help
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

TKXII

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Re: ADARQ's journal
« Reply #5076 on: January 25, 2013, 04:56:47 pm »
+1
Just stumbled upon this again, haha. Great video man.

<a href="http://www.youtube.com/watch?v=z7MYrl716-k" target="_blank">http://www.youtube.com/watch?v=z7MYrl716-k</a>
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

pelham32

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Re: ADARQ's journal
« Reply #5077 on: January 25, 2013, 09:19:31 pm »
0
That dunk at 3:46 was really explosive!!! I need to get run up attempts like that!!
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Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

adarqui

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Re: ADARQ's journal
« Reply #5078 on: January 27, 2013, 11:51:53 pm »
0
^^ thanks folks





man im a fucking idiot, it's pathetic.
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adarqui

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Re: ADARQ's journal
« Reply #5079 on: February 15, 2013, 04:36:04 pm »
0
2/14/2013

ran a few miles with dog.

sore legs/back, sore throat too.

weak.
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adarqui

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Re: ADARQ's journal
« Reply #5080 on: February 17, 2013, 05:57:19 pm »
0
so sick.. mega chills.. no sore throat/mucous tho.. fucking wrecked
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adarqui

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Re: ADARQ's journal
« Reply #5081 on: February 24, 2013, 02:05:13 am »
0
this new silky pup im raising (3 month old) is a beast.. he's giving gizmo competition already... he's EXTREMELY intelligent, confident, quiet, focused, etc.. gizmo is jelly.

had to discipline gizmo a few times already for snapping at him... next time im biting him.

they just played really good outside tho.. ive been doing lots of running with them outside in the field.. can't unleash gizmo because he's too powerful/fast, can't control him like i want too.. hoping to get a handle on that though since i'm going to be "re-training him" through this new pup..

new pup is 100% obedient.

<a href="http://www.youtube.com/watch?v=X9SekEtQELQ" target="_blank">http://www.youtube.com/watch?v=X9SekEtQELQ</a>
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adarqui

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Re: ADARQ's journal
« Reply #5082 on: February 28, 2013, 11:10:13 pm »
0
2/30/2013

run with dogs.
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seifullaah73

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Re: ADARQ's journal
« Reply #5083 on: March 01, 2013, 07:37:43 am »
0
I don't know what happened but i have sprained my lower back and when i bend back the lower back lower part and mid part quite sore and its looks like the pain is not muscular but on the bone. do you recommend any thing i should do to heal it.

thanks
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: ADARQ's journal
« Reply #5084 on: March 02, 2013, 12:22:12 pm »
0
Quote from: seifullaah73 on March 01, 2013, 07:37:43 am
I don't know what happened but i have sprained my lower back and when i bend back the lower back lower part and mid part quite sore and its looks like the pain is not muscular but on the bone. do you recommend any thing i should do to heal it.

thanks

sheeit.. dno ;/

how'd you hurt it?

rest + get it checked if it seems bad.
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