Author Topic: ADARQ's journal (Read 1718292 times)

piR · « **Reply #960 on:** July 12, 2010, 10:50:57 am »

Quote from: adarqui on July 12, 2010, 12:59:22 am

Quote from: Rip on July 11, 2010, 11:57:38 pm
Damn, btw my knees hurt..

???

what u mean? explain? !!!

Both of them were feeling achy in a way at the top of knee; knee to quad insertion. Since it only hurt there, I was pretty sure it wasn't anything serious like jumpers knee. I just Iced it, woke up and they felt fine. I'm thinking it was because all the tension/soft tissue damage in the quad from the lower body session friday..

adarqui · « **Reply #961 on:** July 12, 2010, 03:35:00 pm »

internet still broken, something on their end, may take until wednesday to fix.. so if im posting less on forum thats why :/

Quote from: Rip on July 12, 2010, 10:50:57 am

Quote from: adarqui on July 12, 2010, 12:59:22 am
Quote from: Rip on July 11, 2010, 11:57:38 pm
Damn, btw my knees hurt..

???

what u mean? explain? !!!

Both of them were feeling achy in a way at the top of knee; knee to quad insertion. Since it only hurt there, I was pretty sure it wasn't anything serious like jumpers knee. I just Iced it, woke up and they felt fine. I'm thinking it was because all the tension/soft tissue damage in the quad from the lower body session friday..

ah.. well im glad you're good man, you always scared me with posts like that then they turn out to be nothing, that must continue

nashrich · « **Reply #962 on:** July 12, 2010, 10:17:15 pm »

hey man

thanks for the great reply about a week back re the GHR!

ps

i dont if you have ever done a hip flexor strain but if you have how have you rehabbed it?

mine is type 2 i think with type 3 being the worse.

i can run, stretch, bw squat but at some angles or explosive movements it does hurt.

any tips apart from complete rest? i heard boyle's hip flexor strength movement ie holding it iso for 20 sec helps rehab it

cheers

jon

adarqui · « **Reply #963 on:** July 12, 2010, 10:30:49 pm »

Quote from: nashrich on July 12, 2010, 10:17:15 pm

hey man

thanks for the great reply about a week back re the GHR!

np man, check pics and vids section for an insane ghr.

Quote

ps

i dont if you have ever done a hip flexor strain but if you have how have you rehabbed it?

mine is type 2 i think with type 3 being the worse.

i can run, stretch, bw squat but at some angles or explosive movements it does hurt.

any tips apart from complete rest? i heard boyle's hip flexor strength movement ie holding it iso for 20 sec helps rehab it

cheers

jon

well, i have strained my hip flexors, i never really worked with anyone who had those issues, as that would be the PT's job, then they would come to me healthy..

as for myself, rest became the primary method of healing them.. but i would do things like light warmups etc.. i would try not to sit, either lay down or stand, legs straight, lots of walking for blood flow..

that's about it really. I don't have anything fancy for that issue :/

peace man hope it gets better quick.

adarqui · « **Reply #964 on:** July 13, 2010, 06:41:14 am »

for today's vids check:
- http://www.adarq.org/forum/adarq-org-special-content/adarqtv/msg9368/#msg9368

7/12/2010

bw = 157
soreness = both hamstrings "pulled"
aches: right ham tendon (lateral)
injuries: hamstring bellies

workout #1:
- dribble up dunk attempts, almost landed a few.. shoulda had some
- svj = 25" lol, end of session
- few step RVJ = 32" or so
- L-SLRVJ = 126" or so max, end of session..
- R-SLRVJ = 122-123", end of session
- depth drops: ~35" @ 3x10
- split squat drops: 2x10 @ 18", 1x10 @ 20+"

workout #2:
- ~6 mile walk mixed in with interval tempo sprints (400m or so tempos, about 12)
- neutral grip pullups: 15,10,mini-20
- dips: 8,10

epic depth drops/SS drops:

some vids from today:
- ~35" depth drops: http://www.youtube.com/watch?v=8_mt-Icw6AQ
- split squat drops: http://www.youtube.com/watch?v=TD3spU8_MY4
- some dribble up dunk attempts: http://www.youtube.com/watch?v=11ArWkSOUEo
- real bad SVJ (~25") lool: http://www.youtube.com/watch?v=GM4GFWi2D3o

Joe · « **Reply #965 on:** July 13, 2010, 11:56:42 am »

Those split squats were nice.

adarqui · « **Reply #966 on:** July 13, 2010, 03:13:40 pm »

Quote from: Joe on July 13, 2010, 11:56:42 am

Those split squats were nice.

thanks joe!

adarqui · « **Reply #967 on:** July 14, 2010, 06:22:18 am »

working on some blog tonight.. dno when it'll be done, started out short and got long, like usual.. heh

7/13/2010

BW = 159
soreness = hamstrings/glutes/bottom of feet <-- damn u depth drops!
aches: back of left heel/achilles insertion
injuries: re heel

crappy workout tonight.. i mean i tried to explode but glutes being inhibited as well as calfs/hamstrings really left me moving 'mushy'.

workout:
- 3 mile walk with interval 10 yard sprints mixed in.. did tons of them working on acceleration from 0.. maybe like 25-30 of them, it was alot.
- jumps at bball court: lots of mosquitos SHITTTT.. 29" off 1 step for LR, 10'2 for RL.. felt crappy even tho i pushed it.. cns/muscular sys = dead.
- some sprints home in the 1.5 mile walk
- lots of stretching

all in all, pretty dead........ ate tons of pizza.. hopefully i feel great tomorrow.. the damn 2-a-days are what's really freaking my body out, even thoguh i've only done two of them.. my work capacity is good for 'every night training', but the addition of two-a-days is adding some serious stress to my body/cns.. just have to try and adapt at this point.

peace

SteveL · « **Reply #968 on:** July 14, 2010, 08:31:53 am »

Quote from: adarqui on July 13, 2010, 06:41:14 am

for today's vids check:
- http://www.adarq.org/forum/adarq-org-special-content/adarqtv/msg9368/#msg9368

7/12/2010

bw = 157
soreness = both hamstrings "pulled"
aches: right ham tendon (lateral)
injuries: hamstring bellies

workout #1:
- dribble up dunk attempts, almost landed a few.. shoulda had some
- svj = 25" lol, end of session
- few step RVJ = 32" or so
- L-SLRVJ = 126" or so max, end of session..
- R-SLRVJ = 122-123", end of session
- depth drops: ~35" @ 3x10
- split squat drops: 2x10 @ 18", 1x10 @ 20+"

workout #2:
- ~6 mile walk mixed in with interval tempo sprints (400m or so tempos, about 12)
- neutral grip pullups: 15,10,mini-20
- dips: 8,10

epic depth drops/SS drops:

some vids from today:
- ~35" depth drops: http://www.youtube.com/watch?v=8_mt-Icw6AQ
- split squat drops: http://www.youtube.com/watch?v=TD3spU8_MY4
- some dribble up dunk attempts: http://www.youtube.com/watch?v=11ArWkSOUEo
- real bad SVJ (~25") lool: http://www.youtube.com/watch?v=GM4GFWi2D3o

<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/8_mt-Icw6AQ&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/8_mt-Icw6AQ&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>

<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/TD3spU8_MY4&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/TD3spU8_MY4&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>

Your split squat drops are terrific. On your squat drops, it looks to me like you are on your toes too much, and you are landing pretty close to the box. I think this is throwing your body forward. I saw on the WGF that Korfist told you to do upper ab work, but I think if you try to step off and out a bit more and land with more dorsiflexion your position (IE you chin and upper body falling forward ) will take care of itself. I used to do the same thing and this helped me quite a bit. Or course ab work is always beneficial. Another thing that has helped me is tightening my abs, trying to pull my ribs down, before I step off the box. Give those things a shot and let me know how they work for you.

adarqui · « **Reply #969 on:** July 14, 2010, 02:21:31 pm »

Quote from: SteveL on July 14, 2010, 08:31:53 am

Quote from: adarqui on July 13, 2010, 06:41:14 am
for today's vids check:
- http://www.adarq.org/forum/adarq-org-special-content/adarqtv/msg9368/#msg9368

7/12/2010

bw = 157
soreness = both hamstrings "pulled"
aches: right ham tendon (lateral)
injuries: hamstring bellies

workout #1:
- dribble up dunk attempts, almost landed a few.. shoulda had some
- svj = 25" lol, end of session
- few step RVJ = 32" or so
- L-SLRVJ = 126" or so max, end of session..
- R-SLRVJ = 122-123", end of session
- depth drops: ~35" @ 3x10
- split squat drops: 2x10 @ 18", 1x10 @ 20+"

workout #2:
- ~6 mile walk mixed in with interval tempo sprints (400m or so tempos, about 12)
- neutral grip pullups: 15,10,mini-20
- dips: 8,10

epic depth drops/SS drops:

some vids from today:
- ~35" depth drops: http://www.youtube.com/watch?v=8_mt-Icw6AQ
- split squat drops: http://www.youtube.com/watch?v=TD3spU8_MY4
- some dribble up dunk attempts: http://www.youtube.com/watch?v=11ArWkSOUEo
- real bad SVJ (~25") lool: http://www.youtube.com/watch?v=GM4GFWi2D3o

Your split squat drops are terrific.

thanks man! I appreciate all of your advice on this too, really good points you brought up.

Quote

On your squat drops, it looks to me like you are on your toes too much, and you are landing pretty close to the box. I think this is throwing your body forward. I saw on the WGF that Korfist told you to do upper ab work, but I think if you try to step off and out a bit more and land with more dorsiflexion your position (IE you chin and upper body falling forward ) will take care of itself. I used to do the same thing and this helped me quite a bit. Or course ab work is always beneficial. Another thing that has helped me is tightening my abs, trying to pull my ribs down, before I step off the box. Give those things a shot and let me know how they work for you.

This is a great point and I bet landing further from the box would definitely help the issue, I will try it next time for sure.

I've been doing my depth drops off of two tables at a different park, basically one foot on each table in a high "split" position, then I drop almost directly downwards, so this was the first time I actually had to step off in front and the box was higher than the tables, so ya, my form probably really got altered by being so close.. As the reps went on my form was changing subconsciously, even how I stepped off the box.

I'm probably going to go back to the lower box/park for a few sessions to mess with my form a bit.. Those landings take a major toll on my feet because of how far I am on my forefoot, that's for sure.. both plantar muscles (and even fasciae gahhhh!) are bugging out a bit still, especially right one.

peace!

steven-miller · « **Reply #970 on:** July 14, 2010, 08:01:20 pm »

Quote from: adarqui on July 14, 2010, 06:22:18 am

working on some blog tonight.. dno when it'll be done, started out short and got long, like usual.. heh

Can't wait to read that! Really nice job on the split squat drops, too!

adarqui · « **Reply #971 on:** July 14, 2010, 10:56:46 pm »

Quote from: steven-miller on July 14, 2010, 08:01:20 pm

Quote from: adarqui on July 14, 2010, 06:22:18 am
working on some blog tonight.. dno when it'll be done, started out short and got long, like usual.. heh

Can't wait to read that!

it's gonna be a few more days probably, my dad cut the underground telephone line today doing yard work.. so no internet until at least friday.. this wifi im on is not a good connection.

Quote

Really nice job on the split squat drops, too!

thanks!

peace

adarqui · « **Reply #972 on:** July 15, 2010, 12:25:51 am »

internet down again.. haha.. my dad cut the underground cable by accident.. friday it'll be fixed.. fail-city.

7/13/2010

bw = 162 (163 before dunking... haha!)
soreness: glutes, bottom of feet
aches: left heel
injuries: left heel

lobs were better today.. court was slippery so, had to hold back a little.

workout #1:
- dunk attempts

workout #2: planning for..
- walking lunges
- ghr's
- dips
- pullups

for last dunk miss, check the sand on lower right hand corner, so much of it:

piR · « **Reply #973 on:** July 15, 2010, 12:37:32 am »

Still got up nice..
Hurry up and get this 40!

adarqui · « **Reply #974 on:** July 15, 2010, 04:29:34 am »

something is happening to my body.... i hope for no injuries every f'n day but god damn my body/aggression is feeling out of this world..

^^^^^^^^ workout #2 from today:
- walking lunges: 400 each leg, 800 total, and i feel fine
- neutral grip pullups: 16
- bar-dips: 10
- natural ghr: 30 minutes worth, about 12 sets of 10-15 "mini's" using new setting (like in that ghr vid i posted recently).. this new setting hits my hamstrings even hard but i also get more calf.. so it's kind of harder then kind of easier.. my body can't figure it out yet.. regardless, im sticking with this setting on the ghr, i like it.. my ham tendon felt it a little bit more though so i have to be careful.. i was dead at the 10th-15th mini, was alot more intense.

^^^ bionic workout alert ^^^

drank 6 glasses of milk post workout.. so far.. will probably drink another.. that's basically a gallon of whole milk for today.. WTF.

i have a feeling that i will actually be 100% tomorrow.. if that happens ill go do some dunks just to see what happens.. if i dont feel good tomorrow i'll just do it friday.. but i really think im going to feel real explosive tomorrow, which would be astonishing.

Quote from: Rip on July 15, 2010, 12:37:32 am

Still got up nice..
Hurry up and get this 40!

thanks man.. it's fucking coming i guarentee it!@$!@$!@

btw.. i basically drank 1 gallon of whole milk today.. psychotic.

16 cups * 146 kcal = 2336 kcal

16 x 8g protein = 128 g protein

16 x 72 kcal fat = 1152 kcal fat

16 x 44 kcal carb = 704 kcal carb

GOMAD'D IT UP + bunch of bananans + huge thing of rice n beans = win.

peace

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