Adarq.org

Good point from FP @ "your stance adjusts itself based on your strength levels". It's a non-ballistic movement (static position) so, you can still try and control your position, but if you don't have the strength to maintain such positions, won't be able to do it. There are things he could try and improve though, like tucking his head and getting a bit more of his weight on his hand.

Also one thing that I forgot to mention, is simply TEAM. You train alone primarily afaik - would be nice to find some more people to train with. Doing starts with a few other people or a group is much different than doing them loner-style. So beyond all of the specific training concepts, simply having people out there to push yourself against could quite possibly be the best training method.

Together Everyone Achieves More is no joke. Training with a pack, especially w/ running/sprinting, is extremely effective.

pc!

Lebron no look........ sexy.. af.

<a href="http://www.youtube.com/watch?v=kBM_5WPg014" target="_blank">http://www.youtube.com/watch?v=kBM_5WPg014</a>

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.

damn. wrecked. lol.

and ya, fuck the (corrupt) police. sounds like it's rampant there.

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.

how did the half squat F you up? just reversing it at that angle, seems to cause problems?

halfs definitely need a break in period, transitioning at that joint angle is very different than full or quarter etc.

seems like you're good now from recent posts, hope so.

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.

uhhh.. a little late.. but, 

great stuff man. 4 plate squat club is no joke.

learn2use the PR thread for huge PR's, fu*k!!! hah.

 

Cabada is great to learn from .. he really gives you more of the mental struggle, doesn't hide his emotions/struggles.

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

Katelyn Tuohy - Seems like she's going to be the "future" of US women's running.. she is absolutely no joke.

2nd photo is nice .. after setting her 5k NR.