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Author Topic: ADARQ's journal  (Read 1775866 times)

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adarqui

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Re: ADARQ's journal
« Reply #885 on: June 22, 2010, 05:10:09 am »
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6/21/2010:

BW = 157

workout #1: dunks
- hit one really good 35 or so RVJ on a missed dunk, pictures above
- hit a few other good jumps but strength/power endurance was down bigtime, too few kcal the day before

workout #2: sprints/bw stuff
- walked for ~4 miles with interval sprints mixed it
- interval sprints felt the fastest ive probably ever felt in my life... i was only doing 20-40 yards.. i only did about 6-7 100% max effort sprints in that 4 miles, so lots of rest between each.. weirdest shit though, after each sprint i felt like i needed to puke, deep down in my stomach.. i didn't but i had that feeling.. i didnt get it while jogging or doing anything else.. i think my CNS was just going psychotic.
- walking lunges: didnt count but about 100 each leg, covered a pretty far distance.. felt great.. quads/hams/glutes shaking after
- chinups: 15
- deep bar dips: 10
- pmghr: 8 (hamstrings/glutes pulsating)
- calf raises: 50 (glutes pulsating)
- diamond pushups: 20


done :D

<- dead.
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adarqui

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Re: ADARQ's journal
« Reply #886 on: June 22, 2010, 05:13:52 am »
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Quote from: vag on June 22, 2010, 05:03:17 am
sick jump!!!

ill go for 4'' below palm - 12'' above wrist - 11' touch - 35'' RVJ , too distorted , could be 0,5'' higher , no way lower!

ya definitely distorted, i agree i think its 35 too.. im gonna break passed 35 in a few weeks i know it, missing ingrediant = walking lunges, depth jumps & programming..

as far as programming, my new routine is somewhat like this, with ability to change it easily when needed:
Day 1: workout #1 = dunks (not too far past dropoff), workout #2 = short sprints full recovery (not too far past dropoff) + bodyweight stuff
Day 2: workout #1: very short sprints (10 yarders etc), depth jumps onto box (bench) (from 18 and/or 30) + bodyweight stuff

throwing in rest days when needed.. the key is changing the sprint emphasis to workout #2 on day 1, this way i can really go hard without worry about killing my jumping the next day, which it wont be in this setup, it'll be two days later.

peace
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adarqui

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Re: ADARQ's journal
« Reply #887 on: June 23, 2010, 06:10:13 am »
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SORE

AS

!$!@$@

glute/quads are so sore its crazy...

6/22/2010

156 bw

workout: simple, at home, raining, very sore
- incline pushups: ballistic 4 x 15 (stopped when speed dropped)
- hamstring iso: 1:45
- high squat gm iso: 2m
- calf raise iso: 7m (calfs TOASTTTTTTTT)
- half squat ball of foot iso: 1:30m (gonna do this one more often but have to make sure my plantar fasciae doesnt get freaked out.. this hits it hard)
- some single leg squat/gm iso variation: 4 sets each (this killed both glutes ridiculously)

i'll post vid of some of that stuff soon for fun.. the single leg squat/gm iso had me shaking like CRAZY.

<a href="http://www.youtube.com/watch?v=dAN9sKlOZxE" target="_blank">http://www.youtube.com/watch?v=dAN9sKlOZxE</a>

peace
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vag

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Re: ADARQ's journal
« Reply #888 on: June 23, 2010, 06:14:07 am »
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WTF , you like DM?
Its my favourite band ever , by far , and this specific song is my favourite song ever , its the song that made me crazy about them back in 1990...

Depeche Mode = R-E-S-P-E-C-T !!!
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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?

adarqui

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Re: ADARQ's journal
« Reply #889 on: June 23, 2010, 06:23:56 am »
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Quote from: vag on June 23, 2010, 06:14:07 am
WTF , you like DM?
Its my favourite band ever , by far , and this specific song is my favourite song ever , its the song that made me crazy about them back in 1990...

Depeche Mode = R-E-S-P-E-C-T !!!

ya i love their music.. they got some sick songs, that is my favorite though.. i want to do a training vid to that, well i've wanted to for some time, but i gotta get way up to do so :D

word!

that track is one of the most perfect songs ever made, i mean it rivals some of the classical i like etc.. hilarious too because its a 'pop' song, but they just got EVERYTHING right on it.

WAR DEPECHE MODE

goodnight man!

:)
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vag

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Re: ADARQ's journal
« Reply #890 on: June 23, 2010, 07:17:05 am »
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Quote from: adarqui on June 23, 2010, 06:23:56 am

ya i love their music.. they got some sick songs, that is my favorite though.. i want to do a training vid to that, well i've wanted to for some time, but i gotta get way up to do so :D

word!

that track is one of the most perfect songs ever made, i mean it rivals some of the classical i like etc.. hilarious too because its a 'pop' song, but they just got EVERYTHING right on it.


WORD , wtf , those are my thoughts typed!
Its actually at the end of their pop era , 1980 to 1990 they were pure electro-pop , after that their sound "darkened" and got "rougher" more and more , they ended up listed in many alternative rock compilations.
"Enjoy" was in the "violator" album , 1990 , that also includes "personal jesus" , their first song that has some hard guitars in.

"Enjoy the silence" is scheduled for the final age-vs-vertical video , when vert will surpass age!
Would put it on every video because its the absolute perfect song any way you see it, but my videos/abilities are not worth such a song yet! :D

DM FTW !!!
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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?

adarqui

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Re: ADARQ's journal
« Reply #891 on: June 23, 2010, 07:23:54 pm »
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i am so sore in my glutes/hams/quads it is ridiculous.


Quote from: vag on June 23, 2010, 07:17:05 am
Quote from: adarqui on June 23, 2010, 06:23:56 am

ya i love their music.. they got some sick songs, that is my favorite though.. i want to do a training vid to that, well i've wanted to for some time, but i gotta get way up to do so :D

word!

that track is one of the most perfect songs ever made, i mean it rivals some of the classical i like etc.. hilarious too because its a 'pop' song, but they just got EVERYTHING right on it.


WORD , wtf , those are my thoughts typed!
Its actually at the end of their pop era , 1980 to 1990 they were pure electro-pop , after that their sound "darkened" and got "rougher" more and more , they ended up listed in many alternative rock compilations.
"Enjoy" was in the "violator" album , 1990 , that also includes "personal jesus" , their first song that has some hard guitars in.

"Enjoy the silence" is scheduled for the final age-vs-vertical video , when vert will surpass age!
Would put it on every video because its the absolute perfect song any way you see it, but my videos/abilities are not worth such a song yet! :D

DM FTW !!!


nice overview :)
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adarqui

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Re: ADARQ's journal
« Reply #892 on: June 23, 2010, 10:03:26 pm »
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ok:

- putting on shoes standing up = impossible
- sitting down onto the toilet = impossible
- initially getting onto the couch = impossible

@!$!@$!@
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bball2020

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Re: ADARQ's journal
« Reply #893 on: June 24, 2010, 12:04:01 am »
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-receiving of anal sex =highly probable
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adarqui

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Re: ADARQ's journal
« Reply #894 on: June 24, 2010, 04:34:37 am »
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Quote from: bball2020 on June 24, 2010, 12:04:01 am
-receiving of anal sex =highly probable

read this bro:

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adarqui

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Re: ADARQ's journal
« Reply #895 on: June 24, 2010, 05:14:11 am »
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man im still so sore its ridiculous.. i hope im good by tomorrow but i doubt it.. i'd like to do DJ's tomorrow and sprints but uh..... if im sore like i am right now not gonna be possible.

BW = 156

sore: glutes/quads/hamstrings

workout tonight:
- pullups/dips/chinups/pushups etc.. holds/reps/whatever, just did whatever.. got a nice workout in though.

peace
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bball2020

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Re: ADARQ's journal
« Reply #896 on: June 24, 2010, 10:25:42 am »
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you doing any stretching foam rolling etc?
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adarqui

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Re: ADARQ's journal
« Reply #897 on: June 24, 2010, 01:21:03 pm »
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Quote from: bball2020 on June 24, 2010, 10:25:42 am
you doing any stretching foam rolling etc?

nope.. stretching sometimes but no foam rolling.. this soreness was inevitible though, if i do the same session i did a few days ago again (once im not sore), i'd hardly have any soreness, so it's all good.

peace!
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Tam

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Re: ADARQ's journal
« Reply #898 on: June 24, 2010, 04:33:27 pm »
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Andrew, can you give me a typical week breakdown of your training like what you do and how many times you train? Seen a few of your videos and you can definitely get up!
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adarqui

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Re: ADARQ's journal
« Reply #899 on: June 24, 2010, 05:15:20 pm »
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Quote from: Tam on June 24, 2010, 04:33:27 pm
Andrew, can you give me a typical week breakdown of your training like what you do and how many times you train? Seen a few of your videos and you can definitely get up!

currently or when i was using weights for vert (~1-3 years ago)?

currently im at like 34-35 max RVJ, 1 year ago i was 39 max RVJ..

1 year ago i was relying on:
- slightly above parallel + high bar squat + close stance + feet neutral
- barbell lunges / barbell stepups
- higher frequency training, consisting mostly of singles on squat, reps on unilaterals
- plyometric and reactive training: depth jumps and force absorption stuff, stiff leg ankle hops
- jumps & caffeined up jump sessions


currently:
- bodyweight training : isos/reps etc
- sprints
- jumps
- eating better
- phasing in plyometric/reactive training
- high frequency

hope that helps
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