2326
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 15, 2018, 07:45:06 am »
run up the hill instead. unambiguously good for you, less risk of injury.
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2327
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 14, 2018, 10:33:26 pm »
still with the cough. it's mild just persistent.
- run 5.56 km in 28:09
- stretch
had to drag myself out of bed but glad i did, as usual, even if this was a short run. it's 33/90 at 7 AM. fifth kilometer was unpleasant.
- run 5.56 km in 28:09
- stretch
had to drag myself out of bed but glad i did, as usual, even if this was a short run. it's 33/90 at 7 AM. fifth kilometer was unpleasant.
2328
MOVIES & ENTERTAINMENT & SHeeT! / Re: The Misc TV Series Thread
« on: June 13, 2018, 11:25:36 am »
fargo season 2 is dooooooope
2329
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 13, 2018, 12:27:27 am »
what causes it is the technology isn't very good, lol.
2330
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 13, 2018, 12:20:56 am »
jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.
the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.
the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.
2331
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 13, 2018, 12:08:19 am »
- run 6.05 km in 30:20
- SL box jump x 5/leg
- BSS x 5/leg
- SL RDL x 5/leg
- core superset x 2
-- hollow body hold x 30s
-- superman x 30s
again with fast christian. a little sore from frisbee on sunday (shins, quads) but felt better than i did on monday. threw in a little extra at the end just to get started.
- SL box jump x 5/leg
- BSS x 5/leg
- SL RDL x 5/leg
- core superset x 2
-- hollow body hold x 30s
-- superman x 30s
again with fast christian. a little sore from frisbee on sunday (shins, quads) but felt better than i did on monday. threw in a little extra at the end just to get started.
2332
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 12, 2018, 10:10:40 am »you ever think about slimming down and doing a bb competition?
no. i'm still not able to convince myself that there is a healthy way to use AAS. natty dont place in any shows.
even natty shows?
2333
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 12, 2018, 06:44:14 am »
you ever think about slimming down and doing a bb competition?
2334
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 12, 2018, 02:04:38 am »
settled. plan is to build back to 50+ km per week over the next couple weeks, with one workout involving some kind of tempo or speed. something like:
sun: run ~15km
mon: rest
tue: run ~8km + strenf/power
wed: run ~10km
thu: run ~10km with tempo/speed
fri: run ~8km + strenf/power
sat: rest
strenf/power will be bw/KB based because i'm more likely to do it if it's at home:
- SL box jumps
- supersets of BSS + SL RDL
- upper push/pull and/or gymnastic holds
- core circuits
this week and next i won't aim for 50, just get progressively longer relaxed runs and do a strenf/power workout at least once each week.
sun: run ~15km
mon: rest
tue: run ~8km + strenf/power
wed: run ~10km
thu: run ~10km with tempo/speed
fri: run ~8km + strenf/power
sat: rest
strenf/power will be bw/KB based because i'm more likely to do it if it's at home:
- SL box jumps
- supersets of BSS + SL RDL
- upper push/pull and/or gymnastic holds
- core circuits
this week and next i won't aim for 50, just get progressively longer relaxed runs and do a strenf/power workout at least once each week.
2335
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 12, 2018, 01:44:52 am »
bump, how's the knee?
2336
Progress Journals & Experimental Routines / Re: FP's log
« on: June 11, 2018, 11:17:01 pm »
that is a lot of throws. 
2337
Bios / Re: Animals
« on: June 10, 2018, 10:51:19 pm »
fuck tha police, comin' straight from the underground...
2338
400m Sprinting or Shorter / Re: The Sprinting News Thread
« on: June 10, 2018, 10:49:19 pm »
watched that like three times yesterday and again just now. so much heart. unreal.
2339
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: June 10, 2018, 10:42:45 pm »
what upppp
2340
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2018, 10:39:51 pm »
yeah i think, at the (way) sub-elite level i'm at, my engine just isn't big enough to really take advantage of more intense training. not that i wouldn't or don't benefit from hills or tempo, just that at the moment the biggest hurdle is my aerobic base. those old runners have decades of base built up. i've barely started building. not saying i shouldn't mix it up from time to time, but i think for a while the best thing will be to uncomplicate training. 50+ km per week, 1-2 days per week of strength and/or power work that isn't running. joe rode that to some success earlier this year, even.
ran this morning with fast christian. good that i did, pride dragged me along when i was flagging around the 5.5 km mark. he told me that he only runs 30-40 km/week in the mornings when it's so hot out, never longer than 45 minutes. that actually seems wise to me. it was 29/85 this morning. he does two speed workouts per week on the treadmill as well. a sample: 15 mins warm up, 30 mins of descending from 3:45/km to 3:30/km, 5 minutes cool down. that is...aspirational for me. but then as he said while we were running, and apropos of the previous paragraph, it can take 5-7 years to build up to top fitness. once you're there you can tune up in a matter of weeks or a couple of months at a time.
- run 7.64 km in 39:11
- stretch
ran this morning with fast christian. good that i did, pride dragged me along when i was flagging around the 5.5 km mark. he told me that he only runs 30-40 km/week in the mornings when it's so hot out, never longer than 45 minutes. that actually seems wise to me. it was 29/85 this morning. he does two speed workouts per week on the treadmill as well. a sample: 15 mins warm up, 30 mins of descending from 3:45/km to 3:30/km, 5 minutes cool down. that is...aspirational for me. but then as he said while we were running, and apropos of the previous paragraph, it can take 5-7 years to build up to top fitness. once you're there you can tune up in a matter of weeks or a couple of months at a time.
- run 7.64 km in 39:11
- stretch