1216
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2019, 10:18:37 pm »
when I get a property, I think i'm sold on "Silky Farms".
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1217
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: December 23, 2019, 10:17:55 pm »So i have been lifting sometimes right after strenuous cardio.
In fact the last 3 lifting sessions i've posted were AFTER intense cardio....
not sure how affective that is. will try to lift heavy when well rested sometime.
lifting after strenuous cardio can still maintain or build strength, but you're drained so it's not going to be as effective as lifting "fresh" (after warmup/reactive work etc). but that's fine also, sometimes you just have to get it in.
pc!
1218
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: December 23, 2019, 12:12:57 am »
nice nice. lookin sm00v.
for bball, if you want to use it as "plyometrics", you have to treat it more as such: ie, bigger rest intervals, more explosive movements during your drills etc. can be hard with a ball though, if that becomes your weak spot, limiting your explosiveness during the drills.
it becomes less "basketball specific" in terms of conditioning, but it can work pretty well for building more reactive strength imho.
it'll never match multi response reaction drills such as repetitive tuck jumps, hurdle jumps, pogos, depth jumps etc.. but, it can build some decent reactivity.
dno my 2cents on it. when you really ramp up the intensity of dribbling, change of direction drills, explosive moves to the basket etc, it can tired you out crazy quick.
pc!
manta ray not gonna help u build a sexy shelf tho
body seems to respond kinda fast to putting some extra meat up there when it's got a bar on it a few times per week. tho i have nothing to back that up
for bball, if you want to use it as "plyometrics", you have to treat it more as such: ie, bigger rest intervals, more explosive movements during your drills etc. can be hard with a ball though, if that becomes your weak spot, limiting your explosiveness during the drills.
it becomes less "basketball specific" in terms of conditioning, but it can work pretty well for building more reactive strength imho.
it'll never match multi response reaction drills such as repetitive tuck jumps, hurdle jumps, pogos, depth jumps etc.. but, it can build some decent reactivity.
dno my 2cents on it. when you really ramp up the intensity of dribbling, change of direction drills, explosive moves to the basket etc, it can tired you out crazy quick.
pc!
Another option for high bar squats, Manta Ray squat attachment, but TBH you could just wrap a towel around the bar and get the same effect, with the bar sitting higher on the body
manta ray not gonna help u build a sexy shelf tho
body seems to respond kinda fast to putting some extra meat up there when it's got a bar on it a few times per week. tho i have nothing to back that up
1219
Strength, Power, Reactivity, & Speed Discussion / Re: how to keep muscle size not too big
« on: December 23, 2019, 12:06:06 am »
the "slack muscle" stuff made me lol. it just sounds funny.
high frequency lifting + light eating did the trick for me.
i'm naturally very ecto though but still.. when i overeat too often, i do gain fat & "bulk up". i was 170's and jumping/dunking while lifting etc at one point, but knew I had to get lighter, back to my true "runner build" while packing on tons of strength: relative strength ratio was the key for me. increase strength while also *very slowly* decreasing body mass (mostly fat but also some upper muscle etc) was the plan.
eating light had me at like 145 lb @ ~8% body fat with peak vert. eating light to me means getting good at curbing hunger cravings and spacing out the meals more, while still getting in your daily "macros". doing that + lifting often seems to really shred you up. the lifting sessions just become a testosterone shot. they just can't be draining if they are frequent (1+x/day etc).
anyway that was one of my experiences with it.
for running, the trick is to get to 15 hours or so a week. once you get to that level, you can eat anything and your muscle + fat will shrink. do 15 hours a week and barely eat, and you become kenyan - one of the many reasons they are so damn strong. these dudes will have tea before their morning session, eat a piece of bread and drink some tea afterwards, then nap, do an afternoon/evening session, then eat a small dinner. circumstance helps to fuel that.
frequency is important for both. for lifting, at least 2x/day made me feel great. for running, 2x/day was the only way to really get in that kind of duration (mileage) safely.
shouldn't really be thinking of changing your "structure" tho. just making your natural structure (with 100% discipline) more "perfect".
basically.. just have to live it & eat according to your goal, mastering self discipline. IMHO.
pc!
Wondering how to be super strong without having too much slack muscle.....
40 inch standing vertical requires a lot of strength and muscle..... want to keep the slack muscle as low as possible because we know being too big is no good on the court/field.....
high frequency lifting + light eating did the trick for me.
i'm naturally very ecto though but still.. when i overeat too often, i do gain fat & "bulk up". i was 170's and jumping/dunking while lifting etc at one point, but knew I had to get lighter, back to my true "runner build" while packing on tons of strength: relative strength ratio was the key for me. increase strength while also *very slowly* decreasing body mass (mostly fat but also some upper muscle etc) was the plan.
eating light had me at like 145 lb @ ~8% body fat with peak vert. eating light to me means getting good at curbing hunger cravings and spacing out the meals more, while still getting in your daily "macros". doing that + lifting often seems to really shred you up. the lifting sessions just become a testosterone shot. they just can't be draining if they are frequent (1+x/day etc).
anyway that was one of my experiences with it.
for running, the trick is to get to 15 hours or so a week. once you get to that level, you can eat anything and your muscle + fat will shrink. do 15 hours a week and barely eat, and you become kenyan - one of the many reasons they are so damn strong. these dudes will have tea before their morning session, eat a piece of bread and drink some tea afterwards, then nap, do an afternoon/evening session, then eat a small dinner. circumstance helps to fuel that.
frequency is important for both. for lifting, at least 2x/day made me feel great. for running, 2x/day was the only way to really get in that kind of duration (mileage) safely.
shouldn't really be thinking of changing your "structure" tho. just making your natural structure (with 100% discipline) more "perfect".
basically.. just have to live it & eat according to your goal, mastering self discipline. IMHO.
pc!
1220
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 22, 2019, 11:25:23 pm »^^^ Thanks Andrew. Yes it is a very nice PR. It also verifies the XC race performance was great. I was frustrated with 4:55 average there, seemed too slow. But if i am good for solo 4:45 5K un-recovered, then it means i did 4:55 3.6K not because i was slow, but because the race was a hard one. Got top 10 anyway, should have stayed at that.
2020 running goals:
-1KM 3:30 ( current PR 3:56 )
-1500m 6:30 ( current PR 6:56 )
-5K race 22:00 ( current PR 23:56 )
-10K 50:00 ( current PR 56:54 )
-Complete 21K, in any time.
good goals right there. u will get them, especially now that ur off the cigs lol.
they don't do mile races over there? do they have any road 1500's or road mile's? do a mile race one day, you'll crush your 1km, 1500m, and mile all in one shot.
1221
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 22, 2019, 11:11:29 pm »
12/22/2019
2.5 hour walk w/ pups + light pup runs on dirt/grass through an equestrian community.
love it out there.
2.5 hour walk w/ pups + light pup runs on dirt/grass through an equestrian community.
love it out there.
1222
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 22, 2019, 09:18:47 pm »Monday
BW: 80.4kg
Actively trying to get sub 80kg by end of year. Then add creatine and repeat. I'm too weak/fat/unathletic to justify weighing above 80kg so that's the first thing. No one running a 30min 5km at 80kg deserves to weigh that much, need to earn it.
lol i like that mentality.
1223
Boxing / Re: Misc Boxing News
« on: December 22, 2019, 01:49:46 pm »Charlo v Harrison II was a great fight.
end was nuts :F
happy how it ended.
Harrison was good and was according to me was winning somehow neutralizing charlo and hitting some nice shots but wasn't very frequent with it and charlo is just a train.
yea i thought Harrison was winning that too. I was hoping Charlo could get the KO. Harrison was walking him down, hitting him with clean straight shots, while maintaining a tight defense. But man o man when he got clipped with that power, game over.
happy to see Jermell get his belt back. thought he got robbed in the first fight.
"I JUST DON'T LIKE THE DUDE". jaja.
1224
Boxing / Re: Misc Boxing News
« on: December 22, 2019, 01:39:27 am »
Charlo v Harrison II was a great fight.
end was nuts :F
happy how it ended.
end was nuts :F
happy how it ended.
1225
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 21, 2019, 09:25:42 pm »spikes would help a lot
yup. no such thing as a slippery track when you have spikes on. feels really cool to get that kind of grip on a wet track too (because of the spikes).
1226
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 21, 2019, 09:23:52 pm »
12/21/2019
a few long pup runs (400m or so)
one long pup run (mile or so)
a few long pup runs (400m or so)
one long pup run (mile or so)
1227
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: December 21, 2019, 08:46:25 pm »
can't watch the vid lol.
solid remake tho.
<a href="http://www.youtube.com/watch?v=N7iVWK2W48o" target="_blank">http://www.youtube.com/watch?v=N7iVWK2W48o</a>
solid remake tho.
1228
800m+ Running and/or Conditioning / Re: sfl local running scene
« on: December 21, 2019, 07:50:23 pm »
m&w 5k/mile last last week. Nacho (winner) hit 14:44 & 4:30
http://www.splitsecondtiming.com/results/2019/funday5k2019.php
http://www.splitsecondtiming.com/results/2019/mile2019.php
http://www.splitsecondtiming.com/results/2019/funday5k2019.php
http://www.splitsecondtiming.com/results/2019/mile2019.php
1229
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 21, 2019, 12:24:00 am »
12/19/2019
a few pup sprints
12/20/2019
a few pup sprints
a few pup sprints
12/20/2019
a few pup sprints
1230
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 20, 2019, 06:15:20 pm »Yesterday nothing, Netflix recommended a new docuseries and I got drawn in
It's called Don't fuck with cats
so in 2010 I think a guy was posting videos of him killing cats online and people on fb were pissed and formed a group to look at the videos to find clues to find the guy. Well the guy ended up joining the group and taunting them and left clues in his videos.
So he eventually graduates to filming himself killing someone which brings in the police and they chase him around europe etc etc.
SO yeah the people who tracked him down just go through the whole thing and it was super weird but still interesting.
WTF.
what a sick fuck. sounds nuts.