Adarq.org

LMFAO)!()!@$(!@)$(!@)($!@

WRECKED.





"yes she is ok"

on his IG.. LMFAO

21 September 2016

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
4@77,5kg ( +2,5 kg )
7@62,5kg ( +2,5 kg )
7@62,5kg ( +2,5 kg )
-Strong.

BENCH PRESS:
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
5@65kg ( +2,5 kg )
16@50kg ( +1 rep )
-Strong.

DEAD-HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
WIDE GRIP LAT PULLDOWN: 16@130lbs ( +1 rep )
-Nice.

STANDING CALF RAISE MACHINE:
12@BW+40kg ( +5 kg )
12@BW+40kg ( +5 kg )
12@BW+40kg ( +5 kg )
-Strong.

Was feeling like shit, barely convinced myself to drag me to the gym, but it ended up as a big progress session. Niceeee.

this happens to me so much that I rarely listen to it anymore.. feeling like crap has almost become meaningless lmao. crazy how that happens.

fwiw, i'd much rather feel awesome/crazy amp'd though.

Now i MUST attack consistency!

nice!!

why not just use a type of paint that can be rubbed off, paint the rim with it or with any sort of ink or coloured liquid and then measure to see how much above the wrist the rim touched. 

lmfa0o@#@!

Quote from: seifullaah73 on September 22, 2016, 04:18:15 am

why not just use a type of paint that can be rubbed off, paint the rim with it or with any sort of ink or coloured liquid and then measure to see how much above the wrist the rim touched. 

You win the prize for most complicated solution to the simplest problem. 

I still maintain that Maxents strange whining and humble bragging about how he can't measure his vert cause he is just soooo damn high is not something we can solve by giving him tools... I think he secretly doesn't want to...

He's been given a billion solutions, wrist, backboard, using his head, recording with his phone and using physics - goddamn his name was entropy 5*(fall time)**2 is a pretty simple way to know your jump height in meters!!

The Kebeya video I posted is literally the highest two footed jumper I have ever witnessed in person.  Higher than anyone by far.  When I'm jumping well I'm in the air for an extra beat - this guy is in the air for an extra two beats... truly nuts.  He measures using his head and the backboard...

As far as vags point... Two things.   Thanks for admitting that just cause you aren't good at something that doesn't make it unathletic... second... interesting that you can't get up on the backboard, I think it's cause u use your left hand...  What I have noticed is this:

1) If I want to be as generous as possible to myself when measuring my two footed running vertical I need to jump on hardwood, w a vertec, LR plant, and left handed touch.  I can get up far far higher like this...

2) However, this is rarely available.  So I can do an alternative.

1) I can jump for the square.  If you notice the video acole posted of me, I do a left handed square touch and a right handed, the left handed is significantly shorter.  That's because when you do LRL you touch w your hand "behind your body" which makes the contact of the backboard a really hindrance ok your jump.  When you jump LRR you touch with your hand reaching up in front of your body and are barely affected. 

But I just said my best jump is LRL but I have to do square jumps LRR.  Ok, so you got me I guess I can't truly do a ME jump for the square... but who cares.  It's about testibility.  The square is 11'4-11'6.  My reach is 7'9.   If I really need to satisfy my ego I can post "hey guys, touched the bottom of the square today which is 44.5 inch jump (43" + 1.5 inch bonus because it's non optimal and I could have touched on object that high w a LRL jump)...

2) Additionally I can measure my vertical w my head.  I bang my head against the backboard.  I have never hit my head on the rim.  I have grazed my hair on it when my fro was pretty big and have seen it on tape.  I know that if I legit hit my head on rim it's 49 inch jump cause I'm just under 6' in shoes.  If I increase my vertical and am fearful of the rim I can always put a foam roller on top and hit that... I tried it but I was a legit 4-5 inches away as it sits on top of the rim and so it was too hard of a target for me to aim for at my jumping level... I would have to improve to even go for it as. Target...

Is head touching optimal?  Not at all.  I have a 7'8.5 reach... if I cheat like people do on a combine it's 7'7.  If I go fairly it's closer to 7'9.  If I truly dislocate my shoulder to stretch as hard as possible with momentum and swing (like I do in the air) it's probably more like 7'11...  I can't really do this with my head... so, again I could give myself a bonus inch or two for any object I touch w my head but that isn't really necessary because the bottom line is:

All you need is measurability!!! IMO the most impressive gains on the board belong to KF and LBSS.  Two dudes who do not fuck around when it comes to measurability.

KF doesn't even mess around with anything but standing vertical jumps cause there is too much variation and risk. Sure he dunks but only cause he thinks it looks cool.  He makes no claims from dunks but just does standing vertical jumps to a vertec on hardwood and posts clear video.  He doesn't say "hey guys how high did I get up?  He says that's a 38" inch jump.  He gets feedback for how big he jumps in repeatable testable way.

LBSS posts look like: 15 ME jumps, best 37", worst 32, mean 35, variance 3", coefficient of variation of 0.2, Cauchy distributed, moment generating function estimates gamma.

This is good data!  LBSS can take this data and know when he jumps well, poorly, etc. 

This is the sad thing about maxent being afraid to test his vertical... in the end all the excuses hold him back.   This is a jumping board, not a squatting board.  Jumping workout data would allow him to train 100x better even if it's just off by a consistent two inches cause he is doing an absolutely unathletic maneuver like touching the square!

lmfao!@$)(!@)$!@)(

also, Kebaya has probably shown us the best use for a foam roller so far.. absolutely ridiculous. The first jump in that video you linked, side angle, is absolutely incredible.. he is getting up ridiculously high. 

Am i taking crazy pills or is the idea of smashing ones head against anything (be it backboaerd or rim or the roof of a 20ft building) not at all enticing?!

it's scary at first but once you do it, it's actually kind of fun.. it's not like you'd be hitting it that hard, especially if it's some variation of a 10' backboard. I actually hit my head on a few signs at a shopping mall, that was less fun, but still fun.

fwiw, here's a few backboard jumps I did:





i remember the first time i hit my head on that first backboard (which is a much lower pad/backboard, goes down further). It really took me quite a few attempts because I was somewhat scared to hit it, then when I finally hit it, was not very eventful. Didn't hurt at all, the pad is thick and when you're hitting something so near you're peak, the physics of it doesn't make it too intense (i don't think).

I was never able to hit the second backboard (second pic). I should have tried more, I would have liked that footage/pic.

I also created a head-height vertec at some point which was pretty fun.. I was just trying to hit some copper stick which didn't scare me at all. I used that in my backyard for a while.

I definitely prefer wrist height touches though.. if hitting your head on something is kind of scary, there's some inhibition you have to fight through.. There should be no inhibition on a wrist/hand height jump though, and it's pretty accurate - ESPECIALLY if you are recording.. there's obviously +- 2" of error or so, depending on where you jump, if your arm is angled etc.. but you can get a very good estimate using this measurement, that's what i'd go with.

And to what T0ddday said about holding yourself back ... it's definitely a legit concept. For myself, I hold myself back by not testing certain running distances 100% etc.. Once I start thinking about it, I can psyche myself out and all of that weird mental crap. It's pretty similar to not testing vert. As athletes we need to crush that shit.

pc!

^ Turns out their "senior system analyst" is just a catch-all term for anyone that works at their IT help desk. They have one help desk for the company. So really it's just a help desk position,

wtf? lmao!!

but I told them I'm looking for around 75k per year base salary. they will interview me tomorrow

on the other hand i met a senior manager at deloitte at school today who does cyber security for them. we hit it off and he gave me his card, told me to email him my resume and that he'll give me input. he will also find out who the recruiter is for deloitte at the career fair this wednesday and have them expect me and make sure my resume makes it higher up. what an awesome guy. hes actually an adjunct professor at my school and teaches a cyber security class i didn't know my school offered. it's not part of the master's degree. kind of wish i could take it though. he also told me he could see me doing consulting (i told him thats what i wanted to do) since i seemed polished and engaging. nice to hear that after being told i'm shy my whole life pretty much.

pretty cool. man u got lots of connections now it seems - good stuff.

Never heard of this guy, just read his bio. Damn, very impressive. Setting all national records from a mile up to 10000m at his early 20s, WTF. Looks like he had both the mental and the physical assets to become GOAT. Very sad that he died so young.

ya.. his style of just pushing it to the max from the start is really amazing, i love it.

he seemed like a mental freak.. wonder how he would have performed if he had less of that mental edge.. seemed like he was able to push himself to the absolute limit.

updating through the day.


note to self:
- consistency consistency .. consistency.
- stop being a pussy.



09/21/2016

goals:

- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

potential run protocols:
- always warmup great
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery

future contests:

- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win

---

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~12 AM
wakeup = 7 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves slightly, hamstrings slightly
aches = none
injuries = left index finger swolen slightly (odd)
- still................ wtf?
standing desk (when on computer): not much
feel = tired
water = alot
mosquito bites: 0



Food

7 AM

- 2% milk



Food

10 AM

- green tea
- beet + tart cherry juice
- 3 x eggs
- some stir fry potatoes with goat cheese
- 2 x banana



Session: Afternoon

1 PM

form recording:
- various paces: 7, 6:30, 6, 5:30, 5, 4:30, 4, 3:30
- max speed: ~17 mph
- took some 240 fps video of me running at various paces
- don't think i'm using my hips enough
- foot strike looks good though
- uploaded them but, they reverted to normal speed, might post a few tmw or smt



Food

1:30 PM

- whole chocolate milk



Nap

2 PM - 4 PM

- fuhhh!



Food

6 PM

- some banana bites




Session: Evening

7:30 PM

speed work: 5.2 mi in 1h:07m
- various distances mixed in, with walking and occasional MR double leg bounds
- actually hit my third best estimated 400m tonight without gunning for it -> probably due to using hips more
- focused on using my hips more: lots of glute and even more calf
- some of the fast runs felt REALLY GOOD



at ~3.4 - 4.0 mi i basically ran a fast KM too (low 5 min/mi pace for the most part).. felt SOOO good.

calves/hamstrings sore from that session already.

 



Food

9 PM

- 2% milk



Food

- 2 x 2% milk
- 2 x propel
- beef + chili bean soup
- banana
- chicken taco
- beef taco




evening session was SOLID... had good power.. my technique change to keep a stiffer leg and use more hip seemed to really have me flying.. i've used this before but got away from it because I wasn't as comfortable with midfoot etc.. I think MAYBE now this might be a good road to take.. i feel sooooooooo much more glute using this technique.

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself.”

– Steve Prefontaine