Author Topic: ADARQ's journal (Read 1717461 times)

vincevega · « **Reply #3675 on:** May 26, 2011, 11:57:07 pm »

"go for it, short bouts of high frequency (short concentrated blocks) can definitely increase 1RM.. see how it effects you."

you mind helping me come up with a rough shedule? i dont really know about hi freq. i deep squatted 275 the other day, been doing 5x225 (bout to bump it up to 230, and 20x165. been seeing some good gains and eating really high carb so maybe this will really give me some good gains.

adarqui · « **Reply #3676 on:** May 27, 2011, 04:10:17 am »

sorry will reply to every1 tomorrow :/

vincevega, just work up to a heavy 10 every day, listen to your body and adjust based on how you feel.. you could do the same with a havy 5 etc, but 10RM is "safer" with less stress on cns.

05/26/2011

bw=154
soreness=not much
aches/injuries=left shoulder alot, right knee tendonitis AFTER training, left ham tendon AFTER training
fatigue = very high
diet = protein/water-drink+2tspn-coffee + gatorade, 2 starbucks espresso shots, dunking +20 minutes non stop bball cardio + protein/gatorade-drink, coconut water + caramel frappe small, tons of stretchiing, 2*protein/water-drink + 4 bananas, run with dog, 1 hour bball cardio, 4 bananas + 3 eggs + 2 bread + cheese, bw-exercises{HSQISO,HISO,CISO,HSQISO,HISO,CR=80,HSQISO-multiple,HISO-multiple,CR=80,HFISO-multiple,HISO,CR=80,HSQISO,HISO,RDLISO,HQISO,HISO,RDLISO}, 5 bananas + cheese, protein/water-drink

sleep = 7 hours

pc

adarqui · « **Reply #3677 on:** May 27, 2011, 11:53:52 pm »

reminder: mighty dog

05/27/2011

bw = 153
soreness = glutes
aches/injuries = left lower back when squatting, right knee slightly
fatigue = extremely high
diet = protein/water-drink + gatorade, ltmp-singles{pin-7-squat=365x1}, protein/water-drink, 4 games of 21 basketball + protein/gatorade-drink, green tea, coconut/mango-water + yogurt-drink, ltmp-singles{pin-7-squat=385x1} + lime squirts, tons of broccoli + tons of spinach salad + vinagrette + mozarllea + pink lemonade, dog walk + sprints, ltmp-singles{pin-7-squat=385, ng-pullups=8, calve-raises=135x25}, 4 bananas + coconut yogurt, 4 bananas + turkey & cheese sandwich + 2*protein/water-drink

2 sessions of 385 with this fatigue is insane..................

anyway, shutting it down until june 4 dunk contest.. meaning, time to hit relaxed singles multiple times per day and occasionally relaxed volume, absolutely no straining.. ive put in the work during may, time to give my cns/body a break and get rid of some of this fatigue for the next few days.. i would LOVE to be hitting relaxed singles with 405 by the time june 4 comes around, seeing as to how things went today, seems probable.. that'd be some major PR shit right there.

cleaning up my diet even more too.. adding spinach/broccoli in huge amounts, sticking with the high volume of bananas, getting my protein in (chicken/turkey/eggs).. biggest addition is the greens though..

going to TRY and sleep before 1am every night leading up to june 4 also.. bout to goto sleep right now, so around 12am tonight.. obviously pretty tired given the "extremely high fatigue level".

if all goes to plan, i should be rebounding out pretty hard from what i did during may.. hops should be pretty nasty soon. we'll see though.

tomorrow i plan on hitting 4 sessions of LTMP-SINGLES.. don't think im going to dunk tomorrow, but if i feel real good i will..... most likely ill just hit a real light bball-conditioning session instead of my dunk work.. i'd like 1-2 more dunk sessions though for may, just to give me a bit more of a chance to land some stuff for may's mix.

pc

Raptor · « **Reply #3678 on:** May 28, 2011, 06:46:06 am »

What's on June 4?

adarqui · « **Reply #3679 on:** May 28, 2011, 08:20:21 am »

Quote from: Raptor on May 28, 2011, 06:46:06 am

What's on June 4?

end of the world and a dunk contest in miami.

Raptor · « **Reply #3680 on:** May 28, 2011, 09:34:06 am »

Quote from: adarqui on May 28, 2011, 08:20:21 am

Quote from: Raptor on May 28, 2011, 06:46:06 am
What's on June 4?

end of the world and a dunk contest in miami.

And what, you're going to participate? To the dunk contest, I mean.

adarqui · « **Reply #3681 on:** May 28, 2011, 09:53:01 am »

Quote from: Raptor on May 28, 2011, 09:34:06 am

Quote from: adarqui on May 28, 2011, 08:20:21 am
Quote from: Raptor on May 28, 2011, 06:46:06 am
What's on June 4?

end of the world and a dunk contest in miami.

And what, you're going to participate? To the dunk contest, I mean.

yup, sprite showdown contest on june 4 in miami..

pC

Raptor · « **Reply #3682 on:** May 28, 2011, 10:05:34 am »

Right...

I knew it was the Sprite thingy

adarqui · « **Reply #3683 on:** May 28, 2011, 10:33:48 am »

Quote from: Raptor on May 28, 2011, 10:05:34 am

Right...

I knew it was the Sprite thingy

lol yup.. can't wait really, seems like it's gonna be fun as fuck.

adarqui · « **Reply #3684 on:** May 29, 2011, 12:43:04 am »

super bleh.

05/27/2011

bw = 153
soreness = none
aches/injuries = left lower back alot
fatigue = moderate
diet = protein/water-drink + 0.5*greentea, ltmp-singles{365}, protein/water-drink + 0.5*greentea + spinach-salad + mozarella cheese, protein/water-drink + gatorade, dunki
ng + protein/gatorade-drink + 1 hour bball-cardio, yogurt + crystal light, crystal light + 3 eggs + tons of egg whites + 2 bread + 1 cheese + 4 bananas, run with dog, ltm
p-volume{pin-7-squat=SLOW 225x5,5, SLOW 275x10,10,10,10,10, SUPER-SLOW 225x10,10}, 4 bananas + protein/water-drink, 3 hours of stretching, ltmp-volume{calve-raises=135@3x20, glute-bridges=50}, more stretching, yogurt + turkey & cheese sandwich + 4 bananas

BODY = WRECKED

the 3 hours of stretching definitely helped my back, but, pulled my hamstring-tendon injury a bit (the old one).. always f'n happens.. my body just locked up on me.. erec
tors/low back/hamstrings/quads/lats everything, just became insanely tight.. right now i feel crazy loose and good, refreshed even.

the squatting i did today was pretty good though, happy about it.. dunking sucked ass bigtime.. missed a nice 360 but definitely was getting up shitty..

got to keep loosening up my body and stick with those super controlled volume squat sessions/volume calve/volume glute bridges etc.. tomorrow ill do more glute bridges, t
onight time just ran out... the only good note about the glute bridges tonight is 50 was crazy easy, didnt even feel any tension in my hamstrings because they are just so
loose.

pc

$ick3nin.v3nd3tta · « **Reply #3685 on:** May 29, 2011, 07:04:20 am »

Quote from: Raptor on May 26, 2011, 05:27:48 am

Any ideas why has your vert "suddenly" increased? Any particular reason or just good ol' plain consistency?

Blood, sweat, n' tears.

The beard gives you that little extra viking strength.

Raptor · « **Reply #3686 on:** May 29, 2011, 07:10:50 am »

Quote from: $ick3nin.v3nd3tta on May 29, 2011, 07:04:20 am

Quote from: Raptor on May 26, 2011, 05:27:48 am
Any ideas why has your vert "suddenly" increased? Any particular reason or just good ol' plain consistency?

Blood, sweat, n' tears.

The beard gives you that little extra viking strength.

Hey thanks man, I always knew my beard had something special in it.

adarqui · « **Reply #3687 on:** May 29, 2011, 04:52:23 pm »

Symptoms of Too Much Potassium
See your doctor if you have been taking potassium injections or supplements and you experience the following:

Heart palpitations
Irregular heartbeat
Sudden muscle weakness
Unexplained fatigue

me^^

extra bball cardio + 12 bananas a day + basically a low sodium diet = adarqui in potassium overdose.

adarqui · « **Reply #3688 on:** May 30, 2011, 11:37:58 am »

from yesterday:

05/29/2011

bw = 155
soreness = none
aches/injuries = lower left back, right ankle slightly
fatigue = extremely high
diet = 3 eggs + egg whites + 1 cheese + 2 bread + greentea, water/protein-drink + gatorade, starbucks coffee drink, basketball + protein/gatorade-drink, 2 bags of dirty's chips + gatorade, session{pin-7-squat=315 @ 3x10}, protein/water-drink + gatorade, philly cheesesteaks + tons of salty fries + tons of soda, pint haagen dazs + 2 cookies, bw-exercises={H=60,CR=70,GB=50,CR=60,H-arms-out=40,CR=70,GB=50,CR=50,H-arms-out=30,CR=50,GB=50,CR=50,H=,CR=}, 2*yogurt + gatorade

potassium OD / sodium UND

raped.

$ick3nin.v3nd3tta · « **Reply #3689 on:** May 30, 2011, 11:50:04 am »

Quote from: adarqui on May 30, 2011, 11:37:58 am

diet = 3 eggs + egg whites + 1 cheese + 2 bread + greentea, water/protein-drink + gatorade, starbucks coffee drink, basketball + protein/gatorade-drink, 2 bags of dirty's chips + gatorade, session{pin-7-squat=315 @ 3x10}, protein/water-drink + gatorade, philly cheesesteaks + tons of salty fries + tons of soda, pint haagen dazs + 2 cookies, bw-exercises={H=60,CR=70,GB=50,CR=60,H-arms-out=40,CR=70,GB=50,CR=50,H-arms-out=30,CR=50,GB=50,CR=50,H=,CR=}, 2*yogurt + gatorade

potassium OD / sodium UND

raped.

It would take my body almost a week to recover from all of that, seriously.

Hardest part of my training, eating clean, it's all mental & it's hard as hell.

Adarq.org

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