Author Topic: ADARQ's journal (Read 1780173 times)

adarqui · « **Reply #1635 on:** October 05, 2010, 04:35:41 pm »

Quote from: PoPe on October 05, 2010, 06:07:53 am

Quote from: Flander on October 05, 2010, 03:01:09 am
Haha. Ive never tried to get a cramp in my glutes. Must be a special feeling.

very special if you get it walking down sum stairs, then hav to slip down the rest holding on to the sides xD you know you bin using it.

haha

Quote

peace
keep them fluids up

ya man thanks for the reminder

if i get lazy with water intake then my ham tendon injury pulls alot easier, same with alot of other aches/pains.

peace man

Joe-Y · « **Reply #1636 on:** October 05, 2010, 08:55:05 pm »

Quote from: adarqui on October 05, 2010, 02:52:56 am

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 ??

adarqui · « **Reply #1637 on:** October 06, 2010, 12:46:45 am »

Quote from: Joe-Y on October 05, 2010, 08:55:05 pm

Quote from: adarqui on October 05, 2010, 02:52:56 am
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 ??

well, i recommend staying between 10-20 reps, for MAX EFFORT tucks, i'd stay in the 10 rep range.. i'm experimenting with volume and 'near max effort' tuck jumps etc.. since i've brought back the high rep reactive work my jumping has really been on point.. if you incorporate tuck jumps/pogos etc, just do them before lifting (and after jumping if you do any jumps), for example; warmup, (optional jumps), reactive work (tucks/pogos/etc), lifts, core, ...

peace!

adarqui · « **Reply #1638 on:** October 06, 2010, 12:59:18 am »

big PR tonight!@$!@ <-- HEH

10/5/2010

bw = 154
soreness = glutes slightly
aches/injures = top of feet really achy, couldnt even tie shoes tight tonight during jumps, right plantar fasciitis possibly
fatigue = feel good

workout: vertec jumps + strength
- warming up on rim jumps, didn't have the kind of pop i expected but i was like whatever.. put up vertec
- SVJ on vertec: 122" touch WEAK
- 1-step RVJ on vertec: 128" WEAK
- L-SLRVJ: 3 jumps, 122" touch bwahahahah, leg collapsing
- bad-jumps: probably around 12-15, collapsing in plant and jumping into the vertec, actually jumping into it.. PR PR PR.. i don't think i've ever had that many bad jumps in a session ever haha.. my legs felt good all day but when i started my jumping, my mechanics/plant was so wrecked, shit was insane..
- somehow i had massive jello legs, everything was off, CNS was haywire

- pin 11 squat: 225 @ 6 x 10, 245 @ 2 x 5
- ^^ basically falling asleep in between sets 5 through 8, "overtraining basically".. that squat volume made my eyes really tired, i might fall asleep early.. cool

ok well, i definitely can't overdo the tuck jumps the day before jumping, i got a bit greedy.. i really have to get my squat alot higher, it's pissing me off now.. hitting the volume was fun, but i need to be able to rep 315 like that.. i plan on squatting again for volume on thursday, even though i have to be fresh on saturday.. squat needs some priority right now, jumping will be decent, but squat needs to go up.. i'll reduce fatigue when i need to jump & caff up still.

if all goes well, i'll do this:

thurs = jumps + plyo + high vol squat
sat = dunk session + high vol squat
mon = jumps + plyo + high vol squat
wed = jumps + plyo + high vol squat
saturday = dunk session + plyo + high vol squat

etc

peace

adarqui · « **Reply #1639 on:** October 06, 2010, 04:54:43 am »

the tops of my feet are killing me so bad, i laced my shoes up tight 2 days in a row for quite a long time, must have something to do with it.. waffle racers, i can tighten them up pretty hardcore and i have to be careful with it, think i had left them tight for too long....... sheeeeeeeeeeeeeeiiiiiiiiiiiiiiiiiiiiit... 'tops of feet' are throbbing heh.

ordered a weighted vest

dusted off my basketball shoes, will jump with them on thurs.

peace

PoPe · « **Reply #1640 on:** October 06, 2010, 07:30:39 am »

Quote from: adarqui on October 06, 2010, 04:54:43 am

... i laced my shoes up tight 2 days in a row for quite a long time, must have something to do with it..

ordered a weighted vest

peace

yaa man, i gota lace up tight for bboy sessions, i kno the feelin on top of ya foot after bouncing around tight up.
find ur peroneus tertius and giv that sum massage, relieved a lot of discomfort for me. might help u if u experiencin the same thing xD

how heavy is the vest? can u custom the weight??

peace

adarqui · « **Reply #1641 on:** October 06, 2010, 02:15:19 pm »

no soreness at all in my legs today AND last night i was possibly the most flexible ive ever been in my life, odd.. was putting chin on knee during my hamstring stretches with no discomfort, might have had something to do with my jumping being so jello. quads easily made heel go to butt.

Quote from: PoPe on October 06, 2010, 07:30:39 am

Quote from: adarqui on October 06, 2010, 04:54:43 am
... i laced my shoes up tight 2 days in a row for quite a long time, must have something to do with it..

ordered a weighted vest

peace

yaa man, i gota lace up tight for bboy sessions, i kno the feelin on top of ya foot after bouncing around tight up.
find ur peroneus tertius and giv that sum massage, relieved a lot of discomfort for me. might help u if u experiencin the same thing xD

i stretched it out good last night, helped a bit, woke up today, so far feeling alot better.. gonna wear my bball shoes today, they have alot of cushion etc..

Quote

how heavy is the vest? can u custom the weight??

peace

its no weight, you can put weight plates in it, 2.5-10 lb plates, which i have, so, we'll see how that goes.. if it's bad ill buy little insert weights for it, but i think it'll be good.

i'm going to be out until tonight, food/movies @!$!$

bbl

adarqui · « **Reply #1642 on:** October 07, 2010, 03:54:38 am »

10/6/2010

BW = 154
soreness = hamstrings a little (but towards the evening, doms)
aches/injuries = tops of feet feel better, generally feel ok, upper back a little, lower/mid back a little more
fatigue = alot

legs felt surprisingly good considering the squat volume last night.. felt strong, just a little sore.

workout: tired of walking, basketball dribbling
- 2 hours of basketball dribbling, surprisingly handles were good.. i wanna make more dribbling videos and get my skills up for when i play games to get in game dunks etc.. so i'm going to work on my bball stuff again, will probably do long dribbling/skill sessions instead of walking.

interested to see how i feel tomorrow, going to do some jumps in basketball shoes probably, then do some filming for a change of direction drill, then squat (high volume again).. thats the plan.. saturday's dunk session has left me with some fatigue i think, major 'mental' fatigue heh..

this is interesting... VMO = 15.5, thigh = 21.5, calf = 14". check my measurements from july:

Quote

july 25, 2010:
height: 6'1
weight: 160 lb.
bicep: 12" (greek=15.9)
vmo: 16" (+1")
thigh: 23.5" (+.50") (greek=23.4)
calf: 13.5" (greek=15.0)
navel: 31" (greek=30.9)
forearm: 10.5" (greek=12.Cool
wrist: 6.8"
glute/hip: 40" (greek=37.6) <-- greek = owned
measured-foot-length: 10.5"
foot-width: 3.5"
index-toe-length: 2.25"
arm-length: 30"
wingspan: 74"

hahahahahah@$!@$!@$!@

so, i'm down 6 lb, my thigh is DOWN two inches WTF.. but my vmo is down .5 inch and calf is up .5"... the thigh thing is very odd.. calfs i understand, cause of all of the high rep reactive work i've been doing.. perhaps thigh is down because i havn't been sprinting/ghr'n, but two inches wtf?

those high rep bodyweight walking lunges really helped get my thighs/vmo JACKED.. just can't do them at night, too risky..

anyway, interesting & unacceptable concerning lean mass..

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/measurements/msg9474/#msg9474

BMully · « **Reply #1643 on:** October 07, 2010, 07:12:09 pm »

that does sound odd, maybe yout put on some leaner muscle and dropped some fat

adarqui · « **Reply #1644 on:** October 08, 2010, 02:36:03 am »

Quote from: BMully on October 07, 2010, 07:12:09 pm

that does sound odd, maybe yout put on some leaner muscle and dropped some fat

ya i dno, i bet i lost some hamstring mass though to be honest.

adarqui · « **Reply #1645 on:** October 08, 2010, 02:42:00 am »

10/7/2010

bw = 154
soreness = hamstrings very slightly
aches/injuries = lower/mid back
fatigue = moderate

workout: jumps + strength
- jumped in basketball shoes, felt odd, will take a week or so to get used too, definitely feel better in waffles.. the only good thing is i can jump for hours in bball shoes, in waffles my feet get wrecked.. so bball shoes are good in that respect.
- some two hand rim hands, ~32" off 2 steps, weak
- bball dribbling/shooting around
- ~50 jumps in < 10 min, all two hand rim touches, alternating LR and RL dlrvj.. only 2 jumps didn't touch rim both hand (both RL)

- pin 11 half squat: 225 @ 4 x 15
- calf raise: 185 @ 4 x 10, 135 @ 2 x 20

done

tmw = bball dribbling.. high rep squatting feeling good but my cns is dying from it.. maybe itll adapt, who knows, putting on some leg mass/strength.

peace

Flander · « **Reply #1646 on:** October 08, 2010, 01:13:27 pm »

4 sets of 15? Damn. Ill never do that!! (Even though I probably will at some point, because Im stupid enough)

Anyways, NAIS!! Go Darq-man. :darq-man:

adarqui · « **Reply #1647 on:** October 08, 2010, 04:17:22 pm »

Quote from: Flander on October 08, 2010, 01:13:27 pm

4 sets of 15? Damn. Ill never do that!! (Even though I probably will at some point, because Im stupid enough)

ya i'm trying to turn 225 into my beyatch, so far so good.. legs a bit more sore today than last time i did high rep (few days ago, 6x10 etc).. the extra 5 reps definitely recruited some extra mu's.

i need 315 @ 4 x 15 to be honest, my strength is unacceptable ;d

Quote

Anyways, NAIS!! Go Darq-man. :darq-man:

NAIS ???

:darq-man: must be madE!@$!@$!@

Flander · « **Reply #1648 on:** October 08, 2010, 06:46:18 pm »

Quote from: adarqui on October 08, 2010, 04:17:22 pm

Quote from: Flander on October 08, 2010, 01:13:27 pm
4 sets of 15? Damn. Ill never do that!! (Even though I probably will at some point, because Im stupid enough)

ya i'm trying to turn 225 into my beyatch, so far so good.. legs a bit more sore today than last time i did high rep (few days ago, 6x10 etc).. the extra 5 reps definitely recruited some extra mu's.

i need 315 @ 4 x 15 to be honest, my strength is unacceptable ;d

Quote
Anyways, NAIS!! Go Darq-man. :darq-man:

NAIS ???

:darq-man: must be madE!@$!@$!@

adarqui · « **Reply #1649 on:** October 08, 2010, 07:04:23 pm »

Quote from: Flander on October 08, 2010, 06:46:18 pm

Quote from: adarqui on October 08, 2010, 04:17:22 pm
Quote from: Flander on October 08, 2010, 01:13:27 pm
4 sets of 15? Damn. Ill never do that!! (Even though I probably will at some point, because Im stupid enough)

ya i'm trying to turn 225 into my beyatch, so far so good.. legs a bit more sore today than last time i did high rep (few days ago, 6x10 etc).. the extra 5 reps definitely recruited some extra mu's.

i need 315 @ 4 x 15 to be honest, my strength is unacceptable ;d

Quote
Anyways, NAIS!! Go Darq-man. :darq-man:

NAIS ???

:darq-man: must be madE!@$!@$!@

ahhhhhhhhhhh hah got it..

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