Adarq.org

oooo happy birthday man!!!!

 

It looks so weird... won't your quad tire like crazy doing that? Won't you "not achieve" hip extension doing that? It's crazy how much endurance any guy has in his quads vs. me.

i dno.. it's more 'reflexive'. it's not like they are bending down trying to achieve that position.. it'd be like if you ran hard into a single leg jump, tried locking your knee, then looked at the slow mo.. you'd see your knee bend like a "stick" (bow). no?

Whenever I bike, and I stay straight up on my feet, I lock my knees. It's so easy to stay like that. A friend of mine's always says that it annoys him to see me do that and that I should stay with my knees unlocked, having my quads do the work. But that's crazy talk, it's completely unnatural to me.

when I used to bike, i'd ride mostly standing up.. was much more fun.

if you took some slow-mo's of yourself, would you really be locking your knees completely? might be surprised how it looks at like 1000fps.

pC

Quote from: adarqui on May 19, 2016, 02:15:39 am

damn.. im not sure to be honest.

the sprint/bound work you're doing shouldn't be killing your strength, IMHO..  It should actually be helping it. Perhaps 1 rest day following the track workout, then lifting would have produced much better results? for example, your cns could just be too friend to lift the day after.

the thing that's weird is the "still broken part".. you just feel completely dead under the bar? that's also going to carry over to your hang power clean i'd imagine.. so if you're feeling dead and hitting near PR's on HPC, I imagine you probably have alot more in the tank.

but I really don't know.. the fact that you've been "dead" when it comes to squatting and such for so long, that's the odd thing.

perhaps you could try adding in the rest day prior to lifting.. and/or getting in extra calories the day prior.. also perhaps some caffeine? dno just something to try and get you out of this "broken/dead" feeling.

Quote from: Raptor on May 19, 2016, 03:00:51 am

He's probably in some kind of chronic fatigue phase right now... reminds me of the Dan Pfaff "acute relieving syndrome" vs "chronic fatigue syndrome" antithesis.

Yes, it is not CNS, CNS is fine. Power movements feel great, i keep getting sprints and bounds lifetime PRs weekly, push press and HPC are pretty close to lifetime PRs too. Other weight exercises are fine too, i am having steady linear progress at everything. If i allowed this 2-3 kg weight gain to match the BW of those quoted PRS i am sure i would match and top them within a month or so.
It is all about quads and squat, there is this fatigue/soreness/slight pain feeling at both eccentric and concentric, around the sticking point ( half to quarter squat depth ), at the middle of vastus lateralis.
It is either some kind of chronic fatigue from the GPP program, too much tightness, OR , i am injured, i strained it somewhere in the way and didn't notice. I doubt the last one though.
I am leaning towards incredible tightness, i am still not stretching or doing anything about mobility/SMR at all. I've been going practically non-stop for 8 months, at pretty intense volume and intensity, on and off the weight room, yet i am stretching like once every 2 months. Duh!

Don't see how it could be some kind of strain, yet you are PR'n on sprints and bounds etc.. sprints/bounds would be wrecked if you had a strain in your quads. Same thing for fatigue basically. I'd rule those out.

What's preventing you from stretching (even if it's just quads) after your track workout? It's actually in the program, you just missed that part. So follow the program exactly as specified.

Also try the LTMP stuff when you squat; stretch quads between every set, nice and relaxed, 15-30s.. Just work up to something moderate (like ~10RM and only do 5 perhaps), just to see how you feel. I imagine your quads will feel very loose if you do those stretches in between sets.

Deontay wilder vs povetkin fight is off because povetkin's 'A' sample came back positive.
 

http://www.rferl.org/content/article/27742093.html

well, good thing they caught the cheater.

Canelo also decided to vacate the WBC title because "I will not be forced into the ring by artificial deadlines."

http://www.boxingscene.com/canelo-vacates-wbc-title-says-golovkin-talks-continue--104724

this is a bad sign.. heh.. GGG destroys canelo if they fight, so maybe Canelo is starting to realize that. ;/ GGG = power + skill, that's dangerous as fuck for a smaller man.

GGG vs Ward would have been nice.. that's more of a "fair fight".

man westbrook played BAD.. kind of made my point. Durant went off, but westbrook played horrible, and they ended up just getting demolished.

I was so surprised that they brought Curry back into the game in the 4th, when they were up like 25+.. he should have had ice wrapped around his elbow wtf?

5/16/16 Monday BW=?

b-ball 1.5 hours

5/18/16 Wednesday BW=165.4

b-ball 1.5 hours
3 step jumps 4x5
jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
calf raise 3x10x200

Usually I can't seem to move weight as well on a basketball day, but today felt great. Jumps felt solid, and 250 moved smooth and easy.

nice! how many games do you play in that 1.5 hours?

was going to get my run-session in today but right calf was too sore.. so decided to just do a cns-stim session (aka rest, lul.)

right foot is alot better today.. that's a great sign.

legs felt GREAT. felt very bouncy. hope I feel like that tomorrow.



05/18/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~4 AM
wakeup = 10 PM
bw = 150
morning resting heart rate = didn't measure
soreness = right calf slightly, hips/glutes slightly
aches = none
injuries = toenails slightly wrekt (hurt more due to yesterday's walk), right foot slightly, left heel slightly, right hip flexor slightly (~tendonitis), right hip slightly
standing desk (when on computer): none
feel = good
water = ALOT



Food

2 PM

- beet + tart cherry juice
- greek yogurt



Food

8 PM

- big stir fry: grilled chicken, carrots, tons of zucchini, kalamata olives, olive oil, mixed nuts, garlic, jalapeno pepper, red chili pepper, white onion
- 2 x veggie egg rolls
- extra mixed nuts



Food

10 PM

- hot mint tea



Session: Activation

12:30 AM - 1:30 AM

submax holds (less overcoming, more yielding)

standing bent leg hip flexion: R & L: 1m30s, 1m30s
- quads actually become numb during this hold

standing straight leg hip abduction: R & L: 1m30s, 1m30s

standing straight leg hip extension: R & L: 1m, 1m:30s

standing bent leg hip extension: R & L: 1m30s

standing bent leg hip abduction: R & L: 1m30s



pc