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Author Topic: ADARQ's journal  (Read 1667198 times)

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adarqui

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Re: ADARQ's journal
« Reply #4800 on: September 16, 2012, 04:14:59 pm »
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Quote from: seifullaah73 on September 16, 2012, 11:21:00 am
What's your personal best for the sprint i.e. 100m?


sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.

pc
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ESav15

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Re: ADARQ's journal
« Reply #4801 on: September 16, 2012, 05:13:34 pm »
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Man I was thinking to use the Batman theme too, got the song to use too...but I'll leave it to you if you want it...or maybe we can do a collab...who knows? we'll see man!
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Raptor

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Re: ADARQ's journal
« Reply #4802 on: September 16, 2012, 07:13:18 pm »
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Quote from: seifullaah73 on September 16, 2012, 06:10:44 pm
Quote from: adarqui on September 16, 2012, 04:14:59 pm
Quote from: seifullaah73 on September 16, 2012, 11:21:00 am
What's your personal best for the sprint i.e. 100m?


sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.

pc


it doesn't have to be official, i thought that you're best was probably 10.5s

It was about 10.3s back when he weighed 210 lbs.
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Raptor

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Re: ADARQ's journal
« Reply #4803 on: September 16, 2012, 07:13:46 pm »
0
Quote from: seifullaah73 on September 16, 2012, 06:10:44 pm
Quote from: adarqui on September 16, 2012, 04:14:59 pm
Quote from: seifullaah73 on September 16, 2012, 11:21:00 am
What's your personal best for the sprint i.e. 100m?


sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.

pc


i thought that you're best

Yes he is.
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adarqui

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Re: ADARQ's journal
« Reply #4804 on: September 16, 2012, 09:17:17 pm »
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Quote from: ESav15 on September 16, 2012, 05:13:34 pm
Man I was thinking to use the Batman theme too, got the song to use too...but I'll leave it to you if you want it...or maybe we can do a collab...who knows? we'll see man!

nah go for it :D

id end up tweaking the songs using slowmo/reversing stuff anyway, so it'd be pretty weird.

collab sounds nice too tho possibly.. but go for whatever you plan on doing.. i guarantee both vids would be very different so it's no prob :)

pc esav!








Quote from: seifullaah73 on September 16, 2012, 06:10:44 pm
Quote from: adarqui on September 16, 2012, 04:14:59 pm
Quote from: seifullaah73 on September 16, 2012, 11:21:00 am
What's your personal best for the sprint i.e. 100m?


sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.

pc


it doesn't have to be official, i thought that you're best was probably 10.5s

10.5? no way.. haha
!@#$@!
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adarqui

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Re: ADARQ's journal
« Reply #4805 on: September 17, 2012, 02:54:40 am »
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9/whatever-16?/2012

2 mile run up
2 mile run back

soreness: all over, quads especially, biceps/triceps too
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LBSS

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Re: ADARQ's journal
« Reply #4806 on: September 17, 2012, 11:36:45 am »
+1
Quote from: seifullaah73 on September 16, 2012, 06:10:44 pm
Quote from: adarqui on September 16, 2012, 04:14:59 pm
Quote from: seifullaah73 on September 16, 2012, 11:21:00 am
What's your personal best for the sprint i.e. 100m?


sup man, not idea.. never had it officially timed.. i imagine at one point i was under 12 seconds lol, no idea though.

pc


it doesn't have to be official, i thought that you're best was probably 10.5s

this will be hidden now so quoting for full viewability.

LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL.
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adarqui

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Re: ADARQ's journal
« Reply #4807 on: September 17, 2012, 10:56:40 pm »
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i seriously doubt I would have broken 11 seconds :)




very surprised by this workout....


09/17/2012

BW = 162
Soreness = Biceps, quads a little, hamstrings a little

S1: 300 jump rope turns x 8 sets
S1: 60 lb db shrugs @ 8 x 10-15

SSBAR deep squat: 75 @ 3x10, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5 <-- should have stayed here or hit 195, not go for 205
SSBAR parallel squat: 205 x 5
SSBAR deep pause squats: 75 lb @ 1 x 10 with ~5 sec pause

DB single arm opposite leg stepups: 30 lb @ 3 x 15

SSBAR calve raises: 75 lb @ 3 x 30



going for 205 was dumb.. i still got it but i should have stopped at 195.. below parallel on everything except for the 205.

felt very strong...... also, jump rope was surprising.. i barely messed up and speed was great..

i dont think we give ourselves enough credit for how hard we've worked over the years.. can take 1 year off and just dive right back in wtf.


peace

 :strong:
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seifullaah73

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Re: ADARQ's journal
« Reply #4808 on: September 18, 2012, 07:13:13 am »
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I was thinking as you had a high vert and i read that vert is proportional to speed.
It was just a flattery statement when referring to i thought it was 10.5s

Keep up the good work
 :)

Quote from: adarqui on September 17, 2012, 10:56:40 pm
i seriously doubt I would have broken 11 seconds :)

 :strong:
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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/

seifullaah73

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Re: ADARQ's journal
« Reply #4809 on: September 18, 2012, 07:16:36 am »
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Quote from: adarqui on September 17, 2012, 10:56:40 pm
i seriously doubt I would have broken 11 seconds :)

very surprised by this workout....


09/17/2012

BW = 162
Soreness = Biceps, quads a little, hamstrings a little

S1: 300 jump rope turns x 8 sets
S1: 60 lb db shrugs @ 8 x 10-15

SSBAR deep squat: 75 @ 3x10, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5 <-- should have stayed here or hit 195, not go for 205
SSBAR parallel squat: 205 x 5
SSBAR deep pause squats: 75 lb @ 1 x 10 with ~5 sec pause

DB single arm opposite leg stepups: 30 lb @ 3 x 15

SSBAR calve raises: 75 lb @ 3 x 30



going for 205 was dumb.. i still got it but i should have stopped at 195.. below parallel on everything except for the 205.

felt very strong...... also, jump rope was surprising.. i barely messed up and speed was great..

i dont think we give ourselves enough credit for how hard we've worked over the years.. can take 1 year off and just dive right back in wtf.


peace

 :strong:

Wow that is crazy  :headbang:

Keep it up and you might be able to hit head on rim sooner than you think
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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/

T0ddday

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Re: ADARQ's journal
« Reply #4810 on: September 18, 2012, 11:05:48 am »
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Quote from: seifullaah73 on September 18, 2012, 07:13:13 am
I was thinking as you had a high vert and i read that vert is proportional to speed.

Vertical jumping is not proportional to speed.  Don't know where you read that. 
There is obviously some correlation but the lighter you are the greater the chance
of a high jump without much speed.
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seifullaah73

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Re: ADARQ's journal
« Reply #4811 on: September 18, 2012, 11:13:44 am »
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what i actually read was that someone who can run fast can also jump high and vice versa. Don't know where.

OK, so there is some correlation, but not directly proportional.

Cause i remember touching the bottom of the backboard but after speed training i can't seem to touch it anymore.
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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/

T0ddday

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Re: ADARQ's journal
« Reply #4812 on: September 18, 2012, 06:33:26 pm »
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Quote from: seifullaah73 on September 18, 2012, 11:13:44 am
what i actually read was that someone who can run fast can also jump high and vice versa. Don't know where.

OK, so there is some correlation, but not directly proportional.

Cause i remember touching the bottom of the backboard but after speed training i can't seem to touch it anymore.


Has your speed training been successful at giving you measurable improvements to your speed?   How much time have you taken off your 60m, your 100m and your 200m?
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adarqui

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Re: ADARQ's journal
« Reply #4813 on: September 19, 2012, 02:42:08 am »
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shoot insanely fast log must sleep in 10seconds

bw 162
soreness calves huge

4 mile walk
BW neutral grip pullup: BW @ 3 x 6
s.a. db ohp  : 40 lb @ R=14,L=6, F, F, HOLD, HOLD
s.a. db row (pause at top): 40 lb @ 12, F, F
s.a. db bench press: 40 lb @ R=15, L=10, F, F

gn
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seifullaah73

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Re: ADARQ's journal
« Reply #4814 on: September 19, 2012, 06:17:10 am »
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Quote from: T0ddday on September 18, 2012, 06:33:26 pm
Quote from: seifullaah73 on September 18, 2012, 11:13:44 am
what i actually read was that someone who can run fast can also jump high and vice versa. Don't know where.

OK, so there is some correlation, but not directly proportional.

Cause i remember touching the bottom of the backboard but after speed training i can't seem to touch it anymore.


Has your speed training been successful at giving you measurable improvements to your speed?   How much time have you taken off your 60m, your 100m and your 200m?

I have seen improvements i got 3.99s in 36m. But i don't like to time myself during my flying sprints. So don't know if i have made any measurable improvements, i guess i have.

will probably measure it before i start hypertrophy. Never measured the 200m.
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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/
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