Adarq.org

fast logging, need to sleep asap.



08/18/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 152 lb.
- water retention
morning resting heart rate = didn't measure
soreness = quads alot, glutes slightly, calves slightly
aches = none
injuries = right hip flexor slightly
standing desk (when on computer): mostly
feel = good
water = alot
mosquito bites: 3

sickness: 4 canker sores in my mouth .. i bit my lip & the side of my cheek .. but, maybe my lip & cheek were 'inflamed' from something i'm fighting off? and that's why I bit it.. dno.. but mouth is painful & i've felt a little odd off and on the last ~5 days.



Food

12 PM

- foot long turkey and cheese sub from publix: double meat and cheese
- bag of chips
- store bought beet juice drink
- almond joy

decided to pig out a bit on some subs.. made me pass out a little bit later.



Session: Afternoon

5:30 PM
- no shoes

high rep RDL/calf day! not only am i going to incorporate high rep squatting, but i'm also going to be incorporating high rep calf work & RDL's etc.

 

neutral grip pullups: BW @ 6

S1: RDL variations
- 45 lb. x 10, normal, normal
- 95 lb. x 30, normal
- 95 lb. x 50, partials below knee, this felt good
- 95 lb. x 20, wide
- 95 lb. x 10 each, staggered stance .. these are very hard .. the straight leg in front and bent leg in back, makes it pretty awkward
- 95 lb. x 15, feet completely together, like these

S1: calf raise variations
- BW x 60, normal
- BW x 70, normal
- BW @ 2 x 20, 20, single leg calf raises
- BW @ 2 x 20, 20, single leg calf raises
- BW @ 2 x 20, 20, single leg calf raises
- BW x 100, partials at the top, these felt good but weird



Food

6:30 PM

- 2% milk



Food

8 PM

- huge spinach salad (entire bag of spinach): grilled chicken, olive oil, lemon, asiago cheese
- green tea

- 2% milk
- brownie



Food

1:30 AM

- 2% milk



legs feel great right now.. i imagine they will get more sore but man they feel loose/bouncy. wish my right hip flexor would heal forever - doesn't seem like it will.. though, my right elbow mostly feels fine now.. so, there's hope.

lots of coding today.. worked on modifying profiles via the profile page. simple stuff.. harder stuff was working on google authentication via google oauth2. almost got it working .. need to get this working because that'll be how most people login I imagine.. it is also a good test because, it will make me figure out how to handle users logging in from two different authentication services, ie: github & google. Right now it doesn't support that.. and it needs to. Then, I need it to support more authentication services like facebook (?) & slack.

also enjoying 'standup desk' again.. really need to use this more from now on. I get alot more done when i'm standing & coding.

really tired, have to wakeup early.

brazil press conference soon about the lochte/robbery incident.

man o man.. starting to look like they lied... if so, Lochte has just turned himself into the biggest joke ever.

hopefully they figured it all out though, tired of hearing about this story.



Bolt tonight!!! 200m.

Goal Progress:

Anaerobic conditioning: 1/10 only a single session where I went too hard in the 400 and ended after 3 150's cause i set unrealistic time goals, then I ran another slightly submax 400m in 1:05. Other 2 times I went to the school track it was being used by the school. Just not good at motivating myself to do these.

Throws: 9/10 Throwing and taking notes on throws every day, only missed a single day of throwing since my last post.

Cutting: 6/10 I'm sitting at 181.8 lbs right now. I was 186 a few days ago but inconsistent water weight. I will need a couple of days to carb bulk before the tourney, but I think 178 is doable by then. If i can convinvce myself to go hard on these intervals, 175 might even be achievable.

Jumps/Layouts: 3/10 Did a session on SLRVJ's off both legs: RSLRVJ needs a couple sessions of work at least. SVJ at 30.5"! I'm a little worried about training high layouts with or without a slip N slide. I injured my rotator cuff on one of these in game like a month ago so I've been hesitant about doing it. Definitely need to do at least 2 jump sessions and 2 layout sessions.

Will I get better results if I peak my bounciness or my anaerobic endurance?

yo. better results for what specifically?

No matter what I have to do more flexibility sessions cause my groin and hip flexors and hamstrings especially get tight fast. I think my frequent rounded back sitting lifestyle contributes to this. Do you guys think static stretching carries over to dynamic flexibility?

Also does having lateral and medial hamstring tightness discrepancies bad? I think my medial hamstrings are really tight. Check out the knee drive on this jump:



I've got 10 days left.

static stretching sucks........ but sometimes you just need to do it. It's best to get a solid warmup in, then some active/dynamic stretching as part of the warmup (swings, rotations, etc) .. train .. then possibly hit some chronic areas you have with some static stretching at the end.

from my experience: static stretching itself, frequently, can probably do more harm than good. It's absolutely great when you "just need to stretch" .. but, stretching every day always ends up making me MORE injured. Maybe i'm just stretching too hard? Probably not.. Even doing simple stretches in safe ROM's, for ~30s and such, every day, just seems to increase the risk that something will get achey or weak.

the important thing I find is.. at the end of your sessions, you don't even need to do a ton of stretching.. you're already much more loose. So you can hit chronic areas more efficiently. If you're cold, it takes you a while to work into those same positions and that's where potential damage is done.

so post workout - ya go for it.. just don't go overboard.

regarding whether static stretching carries over to dynamic: I can tell you that warming up REALLY GOOD and improving your ROM (with some light stretches and/or dynamic stretches/mobility movements) prior to training/lifting etc, carries over to dynamic. So I think that's the real area we should focus on.. Everything else is up for debate.

pc!

Week 124

Quote

Wednesday - 08/17/16

-= Study Log =-

Review Questions

Real Practice Tests
Today: 839/1,170 Correct (71.7%)
Total: 1,190/1,670 Correct (71.2%)

Whew. That's a lot. New test questions were posted so I wanted to go overboard today and still not have as much to do tomorrow. Now I "only" have 545 questions to do tomorrow! It'll seem like cake in comparison to the 1,170 I did today. Literally studied for 10+ hours today. That also includes the cards that are coming up for review on myspaced repetition app lol. I still have to memorize the cards for the last chapter of my book, btw. I'll do it next week... got no time for that right now.

beastmode.

still not really able to push myself. mid back was wigging out a little yesterday after the workout and was again today during. something to be wary of.

maybe hit up some high rep 45 deg hypers, prone alternating superman, prone cobras etc?

that mid back thing has been nagging for a while .. i mean it's definitely a good thing that it isn't the lower back, but still, sucks.

Quote from: adarqui on August 12, 2016, 06:48:24 pm

Quote from: undoubtable on August 12, 2016, 06:02:56 pm

Nice man! I just bought myself the NCAA Spalding ball and pumped it to the max.

nice! how's the bounce on it? if you need it to bounce even higher, leave it in a car with the windows up for a several hours (~2-6 hours or so).. it really helps hah! that even helps my crap flat ball.

a veteran lob trick... 

Been meaning to respond to this. Happy birthday! Bounces pretty well, so much so that no one wants to play with it at the park haha. I'll definitely remember that trick.

hah nice. that's great actually. no fuss of having to tell people "no".

Quote from: undoubtable on August 12, 2016, 06:02:56 pm

Quote

Can't quite get high enough for lobs but hopefully soon!

yup. and keep practicing them, even if it's just a few reps. I think initially people feel an 'inhibitory effect' when trying to time the ball during lobbing etc. But, with a bit more practice, that should disappear quickly.. Eventually, with enough practice/proficiency, I think a lob then becomes stimulatory -> helps you get a little bit higher sometimes. That's been my experience at least.

And for people struggling with lobs, i've mentioned this before.. just work on the lob itself, trying to get it to bounce slightly above the rim and just in front or to the side, and do your runup + submax jump and basically just try to get the ball and simply tap the rim.

As for "low lobbing", I definitely have to get better with that. That's always been a problem for me but, mostly because I was always trying to catch the highest jump/dunk possible. Since that is basically out of my mind, I want to add low-lobs into the mix.. low lobs are better for tricks/windmills etc. High lobs are perfect for max vert/power dunks.

That's a great point on lobs becoming stimulatory, you sort of become Pavlov and the dog lol! I'm slowly trying to work my confidence into them.

For sure man, Nick Ross seems to be a low lob master. A mix of the two would be awesome.

ya it gives you something to chase.. eventually once you get really good at them, you forget completely about the lob itself, and you just go get it.

Quote from: undoubtable on August 12, 2016, 06:02:56 pm

Quote

I feel you on running. I honestly enjoy changing changing up sports seasonally so I can enjoy them without it becoming a burden.

ya.. I think i've been most consistent with jumping & basketball. Growing up, I was never bored with basketball. Never needed a break. I finally stopped playing because I just couldn't resist getting injured - lots of contact injuries, just too brittle. As for jumping/dunking, I went hard af with that for ~4-5 years. Really loved it.. Thought about it alot when I got away from it (and became unathletic).

As for running, sprinting, lifting, tennis, etc.. I go through phases with that stuff.. I guess I just don't enjoy it as much as jumping/basketball.

I like to switch things up too, especially my training. But we're lucky if we find things (big endeavors) we don't actually want to switch up.

I guess deep down I "regret" not sticking with dunking after I hit my peak in 2012.. I also regret not sticking with the computer security related stuff I was doing from 1996-2005. *IF* I could re-write history, I would stick with both of those things instead of drifting away. Though, by drifting away from computer security, I actually changed my major to exercise science and that eventually lead me to pursue improving my athleticism/vert/dunking because of my "new understanding" of sports science... funny how these things work. 

pc!!

Definitely seems like there's a tradeoff between sticking with something and likely becoming more successful or changing things up and gaining new experiences. I think both are valuable, its a matter of personal preference.

yup