Adarq.org

Quote from: maxent on December 15, 2017, 09:57:25 pm

BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:

Not enough sleep. Feel tired AF.

---

BS^KB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150

Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.

The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But  actually talking to randoms at the gym is obnoxious enough because who does that?  So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.

Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.

note to self: if I ever need to defeat maxent in something, stare at him and he'll fold.

bro. they were probably mirin`. and even if they weren't, need to get that stuff out of your head. That kind of stuff is a huge component of this strength/power/athletic journey, not sure why everyone keeps forgetting that! Our minds look for ways out, to go back to being comfortable. Your whole perception of that situation could simply have been your subconscious finding a way to get you to quit or push yourself less. I'm not saying it's easy to overcome, but I am saying you need to recognize it when it happens, and try to actively defeat it, or it will defeat you - like it seemed to.

Based on what you typed, I would imagine you didn't try to battle those thoughts - you gave in to them, without even realizing you had a chance to battle, and you let them inhibit you.

Mental game PR's are harder to measure, but that seems like one you can work towards for sure.

Finally, you also bottled in your emotions because of those around you. That's fine to do, but expect performance to drop. So, if you are not OK with performance dropping, do not cage the animal. Again, you let (potentially, perhaps misperceived) other people's weakness, make you weak. Just think about that: you didn't yell/grunt/express your true emotion because of someone else's weakness -> it's like an X-Men weakness superpower they used on you, and you folded.

NO FILTER.

I'm optimistic that you will handle this differently in future sessions!

peace!!

I am kind of the same, that's what stopped me from going to gym since I left college. But now I go in because my goals are too important to me to let others stop me from getting them, they can get a look to their hearts content. I just come to do my stuff no matter how awkward it may look, keep looking guys, what you are witnessing is the process to greatness and also when I am lifting and they are watching I'm thinking "I'm strong and powerful, be in awe of my greatness". 

But outwardly i'm just really a shy guy.  and focus on my goals. just my 2 cents.

yup! well said & a good example of the process/evolution one goes through.

and everyone's emotions won't be the same, ie some people don't yell etc.. but the key is, whatever you "feel", let it out, do not suppress/inhibit.

emotional & psychological inhibition, leads to performance inhibition.

BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:

Not enough sleep. Feel tired AF.

---

BS^KB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150

Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.

The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But  actually talking to randoms at the gym is obnoxious enough because who does that?  So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.

Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.

note to self: if I ever need to defeat maxent in something, stare at him and he'll fold.

bro. they were probably mirin`. and even if they weren't, need to get that stuff out of your head. That kind of stuff is a huge component of this strength/power/athletic journey, not sure why everyone keeps forgetting that! Our minds look for ways out, to go back to being comfortable. Your whole perception of that situation could simply have been your subconscious finding a way to get you to quit or push yourself less. I'm not saying it's easy to overcome, but I am saying you need to recognize it when it happens, and try to actively defeat it, or it will defeat you - like it seemed to.

Based on what you typed, I would imagine you didn't try to battle those thoughts - you gave in to them, without even realizing you had a chance to battle, and you let them inhibit you.

Mental game PR's are harder to measure, but that seems like one you can work towards for sure.

Finally, you also bottled in your emotions because of those around you. That's fine to do, but expect performance to drop. So, if you are not OK with performance dropping, do not cage the animal. Again, you let (potentially, perhaps misperceived) other people's weakness, make you weak. Just think about that: you didn't yell/grunt/express your true emotion because of someone else's weakness -> it's like an X-Men weakness superpower they used on you, and you folded.

NO FILTER.

I'm optimistic that you will handle this differently in future sessions!

peace!!

Bench-
barx12
60x12
80x6
100x3
115x3 = 3RM
102.5x5x2
90x11 struggled on the last couple of reps 

Box Squat-
Haven't done these for a while. Not the best form but just trying to go heavy.

60x5
100x5
120x3
140x1
155x1 
115x7

Chin Ups-
bwx11
bw + 15kgx7
bw + 20kgx5

commented in the other post, will link it instead of repasting ! hah.

http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg137958/#msg137958

as for those last few reps on bench: pretty good set considering all of the prior work.

good job again!

5k races 12/17 & 12/31, so, leaves me with 12/19 - 12/28 to try and PR some stuff.

PR's up for grabs:

800m: < 2:20 (PR 2:21)
1km: < 3min (PR 3:01)
2 mile: < 11 min (PR: 11:20)
5k: official 17:XX (12/17 and 12/31 races are my shot), official PR = 18:05 (17:51 watch)

hardest one will be 2 mile @ sub 11 IMHO .. but, if I hit that, i'll probably knock off 5k official 17:XX too so..

second hardest is that 800m, but again if I hit that, I think i'll knock off sub 3 1km.

PR attempt sessions: (I think)
- 12/19, 12/21, 12/23, 12/25, 12/27, 12/28

12/29, 12/30 = rest, 12/31 = last 5k race of 2017.

dno, think that makes sense.

peace!!

Quote from: Coges on December 14, 2017, 06:00:07 pm

Quote from: adarqui on December 14, 2017, 04:06:30 pm

Quote from: Coges on December 14, 2017, 02:52:32 pm

Quote from: Mutumbo000 on December 14, 2017, 06:57:58 am

Thanks adarq.

Squat-
60x5
100x5
122.5x3
142.5x3 
135x3x2
112.5x7

Rows-
20x20
40x20
62.5x20
82.5x20

Touch Rugby-
Won easily. Apart from the first game we are undefeated and winning games convincingly.

Man you are killing it lately.

x2.

other people's PR's help fuel other people's PR's, internet gym atmosphere of adarq.org is extra solid right now.

beastmode.

Couldn't be more true. I'm sure there's some kind of PR multiplier going on here.

Success breeds success. Personally I'm trying to get a stronger squat than entropy 

LMAO!! nice. no one show this to entropy, he struggles with AELS. He's gotten so much better with it though. He's been beasting out for quite a while now.

this article is gold, must research more into Canova:

"A Kenyan runner's mentality is to run at the right speed," says Canova's assistant in Iten, Kenya. "The Western runner's mentality is to run the right distance. I'm not necessarily saying one is better than another, but that's just how the mind-set works."

"EXTENSIVE WORKOUTS REQUIRE LONG REST PERIODS AND NO SCHEDULE"

"It's also important to note that even professional U.S. runners who joined the American Distance Project (an organization co-coached by Canova and Scott Simmons) needed a period of adjustment. "My realization was that with a lot of our athletes, we hadn't finished building their aerobic house," says Simmons. "We looked at their [past] training and felt that they were never 100 percent prepared for their performances. When they had success it was because they were 75 percent prepared, 100 percent motivated, and 100 percent talented. So we had 25 percent to work on."

"This gives way to the main philosophic tenet, which I've dubbed Canova's Golden Rule. Simply put, to fulfill your potential as a marathoner, you need to progressively extend the distance you can run your goal pace, over a period of months and years."

https://www.runnersworld.com/race-training/canova-101

moderate speed later!


12/15/2017

bw = 143
bw before bed last night = ?
soreness = as the day went on - quads a bit
aches/injuries = left & right big toes a little - lmao, lower back slightly as the day goes on, as the day went on: big toes wrecked (left more so)
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight, right ok
feel = ok

wakeup = 8:30 AM

log:
09:00 AM: food: oatmeal with honey, almond milk, water, some sourdough bread
- got a new oatmeal brand, was solid!
10:30 AM: nap: 1 hour (hehe)
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed spinach, almond milk, water, one chocolate
04:00 PM: leg drain: 20 minutes
07:00 PM: workout: evening speed, legs/feet toast (from speed walking): all time 2 mile PR attempt @ 11:21 {5:31,5:50} FAIL by 2s (lmao) - ALONE PR (-17s) , 400m @ 74s/4:56, 515m @ 1:33.4/4:51, 630m @ 1:56.6/4:57 ::: legs even more toast after haha. 5k race sunday 8|
09:30 PM: food: 1 lb cheese burger, sweet potato fries, pita chips & hummus, water, half of that white chocolate almond bark
11:00 PM: food: water, prunes
12:00 AM: food: big glass of almond milk (so good)


stretch:
icing:
self massage:
leg drain:
04:00 PM: leg drain: 20 minutes

contrast showers:
naps:
10:30 AM: nap: 1 hour (hehe)


workout: evening speed, legs/feet toast (from speed walking): all time 2 mile PR attempt @ 11:21 {5:31,5:50} FAIL by 2s (lmao) - ALONE PR (-17s) , 400m @ 74s/4:56, 515m @ 1:33.4/4:51, 630m @ 1:56.6/4:57 ::: legs even more toast after haha. 5k race sunday 8|
- https://www.strava.com/activities/1315358046
- alone 2 mile: 11:21 (5:31,5:50), (-17s)





previous alone PR for 2 mile is 11:38 (IIRC) .. so decent alone PR today. If I didn't feel so janky, it'd have gone down for sure.

complete rest tomorrow.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:

Max run speed (mph)/pace (min/mi): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5)]
- FORMAT: (day, wakeup time, hours slept)