Adarq.org

Haha man since box squatting my ankle mobility has gone to shit. Well that and severe ankle injuries. My heavy squats are very similar to your pics (maybe a tad lower). But yesterday on my lighter squats for volume, my mobility's coming back already. Was hitting just above parallel with just wider than hip width stance.

nice that it's coming back..

Either way, as you've harped on before, those squats seem more suited to being athletic anyway.

ya and it keeps my hip from feeling like shit, so i'll stick with it.. i felt a bit deeper than i was so that bugs me, but ill keep working on that ROM.. i was literally about to pass out, so i'm also happy that i even got 205 @ 3 x 5 feeling that crappy hah.. alot of people end up getting hip injuries when pushing deep squatting while doing alot of jumping/sprinting etc.. i mean i've seen it on a ton of forums, so it's something people need to be aware of.. but ya i like half squatting.

1.5 hours after the session i went to go drink soda & eat philly cheese steaks, i drank 4 pink lemonades, 1 diet pepsi, and 1 birch beer.. all in like a big 16+ ounce cup.. i was so dehydrated..



peace

pretty good movie, lots of good action scenes.. randy couture/jet li can't act, but stathom/stalone/rourke/crews/stone cold/roberts/lungren were on point.. shotgun scene and all of the knife scenes were badass, but shotgun scene especially..




lungren:

yea the back is my number one concern while squatting..i feel that a back injury is one of the worst possible....i had a few earlier and damn did it hurt

ya i have a bad back injury from way back.. before i got into exercise science.. deadlifting bad form way too heavy..

gotta be careful!@$!

i like that qontinent one more, looks hardcore.

shit looks mad fun i wanna goto one, one day.. glowstix & all.

this dude on irc, snoob, former 2nd world's stronger belgian, is always going to these crazy raves and shit.. check this crap out he goes to:




wtf!!!! pretty sick

i run a little too much on my toes..well i am more of a sprinter than distance runner now..so i do not even fell my heel when i sprint...is this bad or wrong? i have seen that video of asafa in slow mo and i think that maybe i should land a little bit flatter but still on the ball of my feet, then plantar flex

well when it comes to sprinting, you're definitely going to be on your toes alot when you have forward lean, ie acceleration.. once you reach max V, you should be pawing the ground with mid-foot..

as far as distance running goes, many schools of thought on that one.. i'm glad i switched to mid-foot for distance but it's definitely taken a long time to get used to, and even now i'm still not 100% adapted to it.. i will be one day i know that for sure.. but i definitely feel more springy running distance on mid-foot.. that spring dies as i fatigue in the calfs though.. so once my calfs are stronger, i'll have that spring for the entire run... i don't like heel->toe for distance, i mean, if you ran barefoot you wouldn't be running heel->toe.. i'm talking a major heel strike here though, not just a light brushing of the heel while in flight, i'm talking about a weightbearing strike.. that shit is not good imo.

peace!

Quote from: adarqui on August 15, 2010, 03:12:22 am

8/14/2010

bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later

ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)

ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.

calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.



i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.



above workout translated to minutes per mile:

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30               = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

LOL ^^^^^^^^^^^^^^^^^^



secondly, i need to turn these 3.9 mile days into 5-10 mile days..


next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..

peace




edit: i sweat so bad it was insane.. havn't sweat like that in a while.

Either way, you're putting the road work in so your mile times are gonna improve man. That "bad" session you had is only  taking you a step closer to your conditioning goal so keep it up. If I were to guess, you would probably have been a mile or two ahead of me by the time you finished haha.

thanks man.. ya im bummed but this is just my personality.. now i have something in my head to motivate me to do better.. i'm going to try and use exact distances/numbers for everything from now on so that I can properly monitor progress.. once i get in a cycle of pushing myself to run better all the time, then i will be on the right track.. now i've got some numbers to beat.

my distance conditioning should get better fast, i would assume.. im going to try and hit distance hard every other day for a while now..

peace man!

8/14/2010

bw = 160
soreness = hamstrings
aches/injuries = left shin bugging a bit, back tight, left knee ached when i woke up then was fine later

ok so bad session tonight! i have to step up my distance days bigtime, i'm not even close to being in the shape i want to be.. felt pathetic tonight.

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30
-- 2.6 miles = 20:10 (10:40)
-- 3.9 miles = 32:15 (12:05)

ok, so as you can see, each 1.3 miles got worse and worse.. i wanted to run this alot faster than I did, but I just gassed, hard... as you can see i'm just not in shape for distance, mentally or physiolgically.. this has to improve BIGTIME.. i should have at least been able to keep that first 1.3 mile pace, which wasn't that hard to be honest.. but my legs, heart, and brain just turned to mush.

calfs didn't bug me much at all, so happy about that.. although after the run, left calf felt knotted up out of nowhere.



i honestly need to get that down to 3.9 miles in 24 minutes, that's my first goal... that would mean i'm maintaining my 6 minute per mile pace.



above workout translated to minutes per mile:

workout:
- nice long warmup, got loose/broke a good sweat
- 3.9 mile jog = 32:15
-- 1.3 miles = 9:30               = 7:18 minutes per mile
-- 2.6 miles = 20:10 (10:40) = 8:12 minutes per mile
-- 3.9 miles = 32:15 (12:05) = 9:17 minutes per mile

LOL ^^^^^^^^^^^^^^^^^^



secondly, i need to turn these 3.9 mile days into 5-10 mile days..


next 3.9 mile+ session will be on monday.. tomorrow is sprints/jumps/lifting..

peace




edit: i sweat so bad it was insane.. havn't sweat like that in a while.