Adarq.org

that's an interesting idea, although politically there's no way i could do it. first because fuck the police, second because my employer wouldn't be down with me trying to establish an independent relationship with anything security-apparatus-related.

why did I have to attempt a 225 lb half squat, fkin a. Now my knee patellar just feels strange when applying pressure. sigh.

Was on the verge of accomplishing 405 #5 - 8 and also beginning some 2x 8 315, or 3 x 8 315 routines. just a stupid set back.

did some uppers for once, 2 x 20 pushups, light rows, light shoulder.

sigh.

2/5

dl 135 x 6, 225 x 4 x 2

45 hyper bw x 15, 45lb x 10

sl hyper: bw x 8 x 2

bw lunges x 10 x 2

2/7

Squat

225 x 1, 2
315 x 1, 1
365 x 1
385 x 1
405 x 1, 1       1st rep was quite strong, 2nd try very close to being pinned!

• I accept membership invite to the 4 plate club!!

edit-- also did 315 x 10

FS

225 x 1, 2
275 x 2, 3
315 x 1 


Felt pretty strong today as I ate well lately and slept for 11 hours last night.

Very fat though; BW is now 225 lb. Need to start cutting /maintaining, other wise i will turn into power lifter blob and not a speed/vertical athlete.

25 mile long run/40.25km-2:31:42 @ 5200-5500 ft elevation (mile splits/1.61km 6:53, 6:32, 6:28, 6:20, 6:17, 6:20, 6:17, 6:02, 6:05, 5:57, 5:43, 5:31, 5:52, 5:45, 5:51, 5:52, 5:59, 5:59, 5:59, 6:04, 5:58, 5:54, 6:02, 5:57, 5:52). Had a crappy start to my week, but just ended it and made it into an awesome week. Ran 20 miles or so last month at 6:30 mile avg or so, and today I was 6:04 mile avg for 25 miles. I wasn’t feeling all that great this morning, at 16 miles when I had to run alone and everyone else got to go home, I wanted to stop and quit. I was like “no fuckin way am I gonna Run 9 more miles, If I do I’ll run 6:30 miles”. Then coach Hudson said, that’s fine, but this is the only week you can really get in a big long run. In 2 weeks I have #WarsawHalfMarathon and next weekend I will rest more. I kept at sub 6 min miles without much effort after 16 miles, kept reminding myself I had to get it together. The closer I got to 25 miles the easier everything got, I started to feel more excited and stronger. I pushed out my doubts and weaknesses. This run isn’t all that great, but for me it was a much needed win and game changer. I still have a lot of work to do, but I’ve been doing it and in 4 weeks I’ll start to smooth it out. Looking forward to the next hard 4 weeks of training. It’s gonna happen, I will make it happen. .
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#Contodo #LondonMarathon #MarathonTraining #pzupolmaratonwarszawski #boulderreservoir #longrun #CabadaTS #motivation #winyourrace