Adarq.org

mattie rogers box jumps

pretty cool. i've posted this before but, some more races added. would be awesome to finish 2016 with a sub 18 5k but who knows.....

I am thinking of trying to pace myself better for my last 5k of 2016. I would have to pace myself at 5:50 min/mi for the first 2-2.5 miles then turn it up a little bit and i'd have sub 18 for sure. I'll have to keep my "ego in check" (not keeping up with the fastest people). I think the 5k i'm doing is on 12/18 soo.. have some time to prepare for that "style". I'd like to do it primarily to show on this 1-page progress pic haha.

I'm curious to see if the volume i've added recently will hurt or help.. so far it feels like it's hurting BUT that's also because my legs are dead from those dunk attempts on Saturday.. body/CNS is just destroyed. I should be fully recovered in the next ~3-4 days so, not too worried about it.

Finishing this with a sub 5 minute mile (1-mile race) and sub 18 5k would look pretty dope.

BS 5x130(LPR warmup!), 3x130, 1Fx130, 3x130
BP 6x70(LPR; used 25kg plates) 1x90(LPR; used 25kg plates), 8x80(LPR; 25s too)
Hill sprints x 6  (+10kg vest, PR; new exercise!)
HIIT sprints x 6 [+10kg vest, 20s on, 25s recovery)
Back Xtn 3x12x25kg (+10kg vest, 15kg plate; PR)

BW: 81.7kg

Notes:
Reporting the first back pump from doing back extensions .. i guess it wasn't challenging enough til today? pretty sweet. but i only have another workout left before i max out on 20kg plate .. so not sure what to do next. i have 25kgs but they're physically too big to hold).

you could always use a barbell or ez-curl-bar .. holding it - not placed on your back. I used to do that with I think up to 115 lb for my heaviest.. but just need to be careful obviously.

could also use some good bands too maybe .. never used bands for back ext tho.

regardless, caution/safety are #1 when overloading something like a back extension (or goodmorning, rdl, deadlift, etc).

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oh and hill sprints are amazing. i dont know yet what benefit they will provide but i enjoyed them and look forward to making them a regular feature in my training. yay.

they recruit more MU's. it's more of a strength dominant effort for the entire duration, rather than a brief strength effort (initial accel) then extremely fast contractions w/ more contribution from tendon.

so more MU's recruited at lower velocity, good for muscular development while not overtaxing the CNS + tendons + ligaments etc.

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Oh and i just want to make another note in passing. I was covering around 100m on the sprint intervals which is nothing special i know -- but -- id struggle to get that on intervals w/o a vest and i did that with a vest. so in some sense im fitter and more athletic? pretty cool. i dont now what ive done to get tot his point but i will keep doing it and not change anything and see where it leads over long term

edit, actually, asking for advice here ... shud i adjust recovery down from 25s? or increase on from 20s? which is better for my needs? lemme know..

reduce the rest interval slightly or add more volume.. if you increase intensity you're going to have to increase the rest interval.. but if you keep intensity the same and try to drop the rest interval a few seconds, that's potentially doable.

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2nd week of skipping tue night bball games. wish i had done it sooner, what a waste of potentially good training. oh well, not looking back, time to put in some decent quality work.

nice! fuq bball! jk jk.

pc!!

body recovered a bit more, but still wrecked/sore/dead. DAMN!!



11/28/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings (right especially), quads, calves, shins (left especially), glutes, hands, feet
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- ensure
- banana
- green tea



Food

1 PM

- 4 x eggs + english muffin + honey
- 2% milk
- green tea



Food

3 PM

- quarter watermelon
- 2% milk



Session: Evening

7 PM

speed: 11 x 400m with ~370m jog rest, 1 mile
- was able to perform the session but my legs wouldn't give me any real power, couldn't get under 5 min/mi pace on anything
- legs / feet / shins felt pretty dead

intended on doing ~200m jog rest but miscalculated this small loop that I did two laps around.. should have done 1 lap :/





Food

8 PM

- 2% milk



Food

9 PM
- HORRIBLE
- not getting bbq for a while.. my mom wanted it so i got it, feh .. not into it lately.

- bbq pork
- mac and cheese (they make amazing mac tho..)
- some blue corn chips
- propel



Food

9:30 PM

- 2% milk
- vegan fudge brownie



Food

11:30 PM

- propel
- cheerios + 2% milk + banana




still sore/dead af...... FML!!!

Quote from: adarqui on November 27, 2016, 04:30:16 pm

Quote from: Mutumbo000 on November 27, 2016, 06:07:48 am

We'll see haha.

Pick up- Played for 3 hours my feet feel wrecked. Hopefully I don't pick up any blisters. Last week I left pick up early because I was going to the beach and apparently there was heaps of drama with one of the regulars. Long story short he's boycotted from playing with us anymore due to his shit attitude that leads to brawls breaking out. Last time he pulled shit like that he didn't come to the courts for months so hopefully he won't be back for a while. Even when he does come back I'm done with his bullshit so I'll tell the people i'm with not to let him join in.

those people suck, it's usually a repeat offender.. there were quite a few of those people at the courts where i played growing up, leading to lots of fights. I actually got body slammed once by one of those dbags lmao. I was like 15, he was ~30.. wtf.

he needs to relax, he isn't getting paid to play pickup. brain damage.

Yeah I just don't understand the mentality of some people. This culprit is literally an English guy in his early 30's, lives with his parents, is unemployed, and his mission in life is to expose some historic poet nobody has ever heard of as being a homosexual...so yeah he doesn't have a lot going for him. Anyway he usually comes down to the courts a couple of times a month. When he doesn't play there's no tension and no fights. Yet when he's around the atmosphere is always tense and it goes from a good competitive hustling free flowing game to a physical one constantly interrupted by arguments and fouls. He just takes it way to competitive and than always gets physical, which leads to other players getting physical. Than it leads to tension and people start calling fouls on every play, which makes it worse and it just goes on a downward spiral from there.

Last week he was up to his usual antics of playing aggressive and throwing elbows around everywhere and driving straight at people, which in organised ball is called a charge!!! Yet if he so much as gets a hand check he calls a foul. If you're going to play that style you can't be a pussy and call cheap fouls. Everyone just wants to play for fun so they told him to relax and he than started saying that everyone's racist because it's mainly Africans that play at the courts. So my friend told him nobody is being racist you're just being a fuckhead. My friend is half Thai/half German and his reply to my friend was to go on a rant screaming at him that he's got nothing going for him in life and he's a nazi...so my friend started laughing at him and asking if he wants to fight and he is just talking shit saying 'you're not worth it I'd fkn bury you blah blah blah".

Anyway the game started again and as soon as my friend got the ball this guy runs up and grabs my friend in a headlock. By this stage everyone was sick of his shit so he got jumped. Hopefully they knocked some sense into him

Edit- But yeah I don't like the guy but I'm not going to fight him. He's the type of person that would call the police after getting a hiding and we used to be 'friends' on facebook. Plus the whole incident with the truck driver last year really made me re-evaluate my decision making so if I was there last week I would've just laughed and walked away if he was talking shit to me coz I know he's no physical danger to me. I still wish I was there to see him get jumped though 

lmfao.. sounds like he's got some screws loose. I somewhat feel bad for him that he got jumped, but he seems violent soo... He reminds me of that "Charlie Zelenoff" type.. the problem with these Zelenoff types is that they have some legit brain issues and not even a beatdown seems to help them.

Quote from: adarqui on November 27, 2016, 11:38:59 am

Quote from: LBSS on November 27, 2016, 02:55:54 am

on the double-bounce self-lob: that pronation on the plant foot, though.

ya.. looks like the same shoes nick ross was wearing too.

It is. Nike Roshe. Not even a running shoe just a casual sportswear shoe that offers ZERO support. I could see a SL jumper using them but a DL?!?!? The first.time i saw his ig post i was like wtf! My foot would be destroyed. Crazy.

damn, crazy.. ya SLRVJ in running shoes and such is mostly possible if you don't over pronate like crazy.. when i got into the jump game i was jumping in running shoes, DLRVJ.. no idea how I was doing that.. but I guess my approach was only a few steps.

if you DLRVJ coming in from the side, improper shoes just seem too scary.. if you do that "neutral jump stop" with both feet, you can probably jump in any shoe.

SLRVJ's in my XC flats feel really good.. DLRVJ not so much.

funny how all of this works.

body recovered a bit, but still wrecked.



11/27/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~2 AM
wakeup = 11 AM
bw = 148 lb.
morning resting heart rate = didn't measure
soreness = everywhere:, upper back, shoulders, lower back, adductors, hamstrings, quads, calves, shins, glutes, hands, feet
aches = left shoulder slightly, right hip flexor slightly
injuries = 2 toenails black
quad stretches throughout the day = yes - alot
standing desk (when on computer): no
feel = wrecked
water = alot
mosquito bites: 0



Food

11:30 AM

- cereal with 2% milk
- green tea
- banana



Food

2:30 PM

- some bbq: pork, brisket
- mac and cheese
- sweet green tea



Food

6:30 PM

light run: 9.12 mi in 1h:14m:42s
- last mile harder
- pace: 8:11 min/mi
- strike: mostly midfoot, shifted off heels because knees were achy, midfoot seemed to help but it also could have been related to me warming up more.. dno
- felt old left rib overstretching injury for the first mile or so then it disappeared





Food

8 PM

- 2% milk



Food

8:30 PM

- propel
- southwest style egg rolls + sour cream
- some blue corn chips



Food

9 PM

- 2% milk
- vegan fudge brownie
- some chocolates
- propel



Food

11 PM

- ensure
- 2 x banana