10606
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 03:08:05 pm »great little video!!
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great little video!!
10607
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 02:48:53 pm »
this Essop Merrick dude is so good. really cool channel.
<a href="http://www.youtube.com/watch?v=QrDqWbBMA9o" target="_blank">http://www.youtube.com/watch?v=QrDqWbBMA9o</a>
10608
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 01:30:26 pm »
he talks about the importance of some form speed work AFTER sessions .. ie, the ability to shift from slower to faster..
i definitely find myself struggling with this.. if i go into a run thinking 'slow', it's so hard for me to shift gears and get back into a fast mindset.. i've been working on that more lately, especially today.. seems so important.
<a href="http://www.youtube.com/watch?v=lICOI-CqNJo" target="_blank">http://www.youtube.com/watch?v=lICOI-CqNJo</a>
i definitely find myself struggling with this.. if i go into a run thinking 'slow', it's so hard for me to shift gears and get back into a fast mindset.. i've been working on that more lately, especially today.. seems so important.
10609
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 01:17:47 pm »
this is the guy who just barely lost to mo farah in the great north run (half marathon)
datahn's movement looks SOO good in this video.
<a href="http://www.youtube.com/watch?v=ULwtgZA5wAE" target="_blank">http://www.youtube.com/watch?v=ULwtgZA5wAE</a>
more
<a href="http://www.youtube.com/watch?v=HLFv2P5_tLk" target="_blank">http://www.youtube.com/watch?v=HLFv2P5_tLk</a>
datahn's movement looks SOO good in this video.
more
10610
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 01:11:04 pm »
1:10 "if you learn to run like a sprinter you'll be a great distance runner"
<a href="http://www.youtube.com/watch?v=fws3wgj7les" target="_blank">http://www.youtube.com/watch?v=fws3wgj7les</a>
10611
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 12, 2016, 03:29:44 pm »Do you still have the pains in your hips when you try squatting or extending your hips. I followed your advice and keeping it light on the hips and it is working well and hips feel good, but don't want to squats yet, as I know the hip pains will shout, as I can still feel the hip just waiting there to spring up on me if I try squatting or stretching my quads.
nice!!! glad your hip pain has been disappearing.
nah my hips are pretty good right now thankfully .. they've been good for a while. When squatting, I did feel it a little bit on a few sessions but it didn't come back thankfully. I also did those sessions very warmed up - after running/sprinting etc.. so I imagine that helps.. and my depth is half or slightly higher so, .. I haven't squatted in quite a while though as of recent, .. i'm starting to wonder if I should again.. lmao.
Quote
Another thing my coach recommended, which can be helpful for you, if you still have pains or are still rehabbing it is standing with your back against the wall, and lift your knee to your chest as high as you can and let go and try hold it there using your hip strength, do it for each leg for 2 sets, it is actually helpful and my hips feeling a lot better too.
pc
nice thanks! I was doing stuff like that but my hip flexor was also flaring up at that time.. so i stopped doing that kind of stuff. I'm really trying to avoid doing anything that causes any tweaks right now. I want to just keep up the consistency and get my work in without breaking down.. that's my #1 goal.
I was loving unweighted limb holds/contractions for time/reps etc.. I bet if I hadn't been hurt and stayed consistent at them, i'd have waaay more hip power by now.
pc!!
10612
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 12, 2016, 03:26:17 pm »
updating through the day.
consistency consistency .. consistency.
09/12/2016
Bio: Morning
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
last night's sleep: ~8 hours
last night fell asleep: ~10:45 PM
wakeup = 6 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0
Food
6 AM
- orange juice
- banana
Session: Morning
7 AM
- heat index: ~90 F
- metronome: 180 BPM (180 SPM)
- rained while running, felt good
run: 3.16 mi in 22:02
- 5k: 21:40
- splits: 6:43, 7:10, 7:10, rest: ~5:56
look at how bad that is ^^ wtf is going on here.. though, I am getting better (consistency-wise) in these morning runs.. i'd like to see all 3 mile splits exactly the same (and under 7 min/mi). Initially they were each progressively much worse. Now the first one is good, then the 2nd/3rd fall off considerably.
Food
8 AM
- 2% milk
- propel
Food
9 AM
- whole chocolate milk @ whole foods
man this stuff is AMAZING.
Food
11:30 AM
- ~1 cup whole wheat couscous with stir fry potatos (1), carrots (1), garlic, kalamata olives, and a bunch of spices I bought (cayenne pepper, red jalapeno pepper, turmeric), a bunch of goat cheese
- beet + tart cherry juice
- 2% milk
Sleep
nap: 1:30 PM - 2 PM
Food
3 PM
- 2% milk
- 3 x banana
- almond joy
Session: Evening
8 PM
day got wrecked.. almost missed this session, had to cut it a little short.
speed work: total work: 3.96 mi in 34:08
- ~400m repeats with ~400m jog recovery
- 6 x ~low to mid 5 min/mi pace
- recovery jog: ~8-10 min/mi pace
really good session.. loved it.
Food
8:40 PM
- 2% milk
Food
9 PM
- 3 x banana
- 2% milk
- ensure
- propel
Food
11:30 PM
- beet + tart cherry juice
tastes amazing right now for some reason..
wanted to cook red kidney beans tonight but time got destroyed.
throat is itchy .. and i've sneezed a few times. Hope i'm not getting sick. Though, it could be from the spices or something.
throat didn't bother me after ~4 PM or so.
look at this dufus in the blue shorts:
no calvez.
at least my shoes are beast.. now i need to start running faster in them for 3 mi
consistency consistency .. consistency.
09/12/2016
Bio: Morning
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
last night's sleep: ~8 hours
last night fell asleep: ~10:45 PM
wakeup = 6 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0
Food
6 AM
- orange juice
- banana
Session: Morning
7 AM
- heat index: ~90 F
- metronome: 180 BPM (180 SPM)
- rained while running, felt good
run: 3.16 mi in 22:02
- 5k: 21:40
- splits: 6:43, 7:10, 7:10, rest: ~5:56
look at how bad that is ^^ wtf is going on here.. though, I am getting better (consistency-wise) in these morning runs.. i'd like to see all 3 mile splits exactly the same (and under 7 min/mi). Initially they were each progressively much worse. Now the first one is good, then the 2nd/3rd fall off considerably.
Food
8 AM
- 2% milk
- propel
Food
9 AM
- whole chocolate milk @ whole foods
man this stuff is AMAZING.
Food
11:30 AM
- ~1 cup whole wheat couscous with stir fry potatos (1), carrots (1), garlic, kalamata olives, and a bunch of spices I bought (cayenne pepper, red jalapeno pepper, turmeric), a bunch of goat cheese
- beet + tart cherry juice
- 2% milk
Sleep
nap: 1:30 PM - 2 PM
Food
3 PM
- 2% milk
- 3 x banana
- almond joy
Session: Evening
8 PM
day got wrecked.. almost missed this session, had to cut it a little short.
speed work: total work: 3.96 mi in 34:08
- ~400m repeats with ~400m jog recovery
- 6 x ~low to mid 5 min/mi pace
- recovery jog: ~8-10 min/mi pace
really good session.. loved it.
Food
8:40 PM
- 2% milk
Food
9 PM
- 3 x banana
- 2% milk
- ensure
- propel
Food
11:30 PM
- beet + tart cherry juice
tastes amazing right now for some reason..
wanted to cook red kidney beans tonight but time got destroyed.
throat is itchy .. and i've sneezed a few times. Hope i'm not getting sick. Though, it could be from the spices or something.
throat didn't bother me after ~4 PM or so.
look at this dufus in the blue shorts:
no calvez.
at least my shoes are beast.. now i need to start running faster in them for 3 mi
10613
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 12, 2016, 06:29:03 am »
Optimise organism = maxent, subject to constraints:Code: [Select]{
77kg ≤ bw < 80kg
127.5x6x6 ≤ squat ≤ 140x6x6
8% < bodyfat ≤ 12%
30" < vertical ≤ 36"
225g < protein ≤ 300g
50g ≤ fat < 85g
100g ≤ cho ≤ 300g (daily vs refeed)
1800kcal ≤ calories ≤ 3000kcal (daily vs refeed)
1 ≤ refeeds ≤ 2 (per week)
1 ≤ games ≤ 2 (per week)
gravity = 9.81
reach = 98"
height = 6'3"
}
Test model against:Code: [Select]windmill= true/false
triple double = true/false
bicep size > 15"
in t=10wks then every 12wks after that.
good stuff
10614
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 11, 2016, 10:02:47 pm »that was yesterday. i had the worst diet fail i can remember. at one point i was eating junk food just to see if i could. the last thing i remember eating is a bacon and egg mcmuffin and a chocolate top icecream cone ... at 11:54pm. yikes. fasting today tryna detox and try get back on the wagon. here i am 1 week out from the mr olympia and im eating mcdonalds, kfc, kfc again and then mcdonalds again in that order .. in one day .. interpersed with choclates
Why do you think you do this? I understand it's probably only partially a conscious decision and some of it is psychological/mental. I'm lucky in that I never feel the urge to binge on food despite how well training/life is going. But I can't help but wonder how much better you'd be performing if you smoothed over these extremes (obsessive weight tracking <--> food binging).
One of the best points you can make. Manipulating body weight becomes addictive and it's long term causing failure...
The reason Acole doesn't understand it is because he doesn't constantly fast...
But this pattern is a really bad trap and it's really unhealthy... Basically it is days where you don't eat jump well at this light body weight. You probably take caffeine or stimulants and this feedback about performance has you floating high and more motivated to stay on your starvation diet...
Eventually you fall off the wagon... This refeed mindset is destructive... Invariably the binge usually comes on a rest day or a bad training day, when you lack the positive reinforcement from gym performance and eat far too much... You go hyperphasic and your reward system, leptin signaling, and insulin sensitivity gets really thrown... This is supported by new research... Your starvation diet causes you to lose muscle, your refeeds trigger fat storage, you end up skinny fat!
Seriously... If you could make this change you wouldn't be stuck below a 30 inch vertical or wherever you are. You have been saying for years that you have to diet this adipose off... Maybe you do. But you haven't. Give up. Think of it as a one kilo weight belt.
The formula is simple. If your fat. Get unfat. I don't know if you are "fat". And I don't know what unfat is for you cause it varies... But. Fat doesn't work. So laser focus on getting not fat is what you need. Don't worry about pushing up your squat goals or anything... Just get unfat. This isn't a multi year project. This is a few months for everyone who isn't obese.
At some point your unfat. K. Now stay there. Make it a goal to weigh the same every morning or night. Stabilize. Make that your weight. Train here. Achieve here. If you up the workload you may gain a little weight or lose a little weight. Fine... But it's not the goal. Stay here for 90% of time.
Then you have a competition? Running the 40yd dash at your combine? Need to peak. Break out the diruetics, caffeine, salt and water manipulation, fasting, etc. Get dangerously lean for a few weeks. Take some homo erotic pics like scooby did. Send them to chicks. Peak. Jump 45 inches on a vertec. Run a 4.4. Do your best.
Then go back to being the not starved and not dangerously lean version of yourself that you stay st 90% of the year.
I hate to keep getting on you but this is the formula for all successful athletes.
1) focus primarily on weight loss when out of shape/fat after injury, layoff, etc
2) 90% maintaining stable bw and making gains
3) cutting and manipulating body weight sparingly for championship events
You decide where you are. I think your lean enough. I think your at step 2. Where Acole, LBSS, kingfish, almost everyone on the board is and should be. When you watch KF dunk videos he is in stage 3. But it's rare.
But I don't know. Maybe your on step 1. If you insist you are then you are. So give your self a time limit. You weigh 77 kilos and truly believe optimal non fat for you is 75? You know better than anyone. So give yourself a time limit. 4-6 weeks. Get under 73 kilos (gotta get to 73 to stabilize at 75). Go for it. Don't cheat your diet and don't make training goals that require calories).
After those 4-6 weeks of you fail or win move to step 2.
Just my two cents.
agree with coges. epic post. one of soooo many.
as for how this relates to me currently (and briefly).. i'm definitely not trying to lose fat/bodyweight anymore. If it happens out of a byproduct of my training, i'll take it.. but I definitely have to eat enough to make sure my running sessions are high quality. I'm at the point now where I can't cut calories at all, or I really feel it and my training gets wrecked. I'm eating just enough prior to my morning run so that I don't die or cramp .. which is basically just a warmup run for my evening session. After that run, i'm getting in alot of calories & hydration, trying to feel very strong for my evening session - in order to really push myself. So far so good.. If I do eat way more than usual, it's on a complete rest day.. but i'm definitely not junking it up.
pc!
10615
Boxing / Re: 2016: GGG vs Brook
« on: September 11, 2016, 09:50:34 pm »haha lol at way it was stopped by I will get to that later.
I was looking forward to the fight, brook gaining weight, trying to dominate ggg try to intimidate, which I highly doubt. In the fight, ggg was just using brook as a practice boxing dummy, he didn't give brook space to breath and the early punch to the eye. Brook said he was losing sight in that eye, even though the outwards appearance, would show otherwise, but that punch must have affected his sight internally. Then in the next round I think ggg lost gas from round 1 and brook started making a comeback, some parts where ggg's hands were down letting brook hit with clean shots and some that hit him, ggg says he didn't feel anything but that is debatable according to his reactions to those punches. Then later on ggg was just breaking him down but just was getting him alot too and was not very crisp, or accurate/over powering like his normal self but still he was able to batter him alot until the last round when the fight was stopped, ggg did some serious damage to him, like proper 'street fight' like he hated him that he wanted to put a beating on him when brook was against the ropes, then the last part where he was basically landing punches and this causes the corner to throw in the towel, which was premature. Lol at the corner man waving the white towel to get ref's attention, doesn't he know you are supposed to throw the towel in not try and wave it at the referee who is busy looking at the fight. But brook was still holding his self, he only got hit with a few shots and didnt get chance to try show he can defend himself, stoppage was too early. I think brook might been able to throw some hooks and uppercuts to get out of that situation and may have gone a bit longer but not the entire 12 rounds. I am impressed that brook was able to fight on even with limiting sight in his right eye, just like the algieri vs provodinkov fight, that was awesome, huge eye bulge and algieri boxed cleverly to victory.
I didn't watch the chocolatito fight, but don't think it will be a difficult fight for chocolatito gonazalez.
but the brook match was really good until the premature stoppage from waving the towel to throwing it in lol.
i agree that GGG was bullshitting when he was saying nothing hurt him .. he took some serious shots, his reactions didn't lie. Brook hit him with some beautiful combos.
Quote
Edit: it has been confirmed that brook suffered a broken eye socket and will be going into surgery
damnnnnn!!!! good stoppage then.. fuck that sucks.
10616
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 11, 2016, 05:02:58 pm »
10617
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: September 11, 2016, 03:27:13 pm »10618
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 11, 2016, 02:46:51 pm »10619
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 11, 2016, 02:40:41 pm »
some mo commercial
<a href="http://www.youtube.com/watch?v=_shug-k45Oo" target="_blank">http://www.youtube.com/watch?v=_shug-k45Oo</a>
10620
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 11, 2016, 02:05:47 pm »
mo farah 5k diamond league a few months ago .. destruction
<a href="http://www.youtube.com/watch?v=rPEXWUA2iPk" target="_blank">http://www.youtube.com/watch?v=rPEXWUA2iPk</a>