7126
Football / Re: 2017-2018 NFL Season
« on: December 11, 2017, 12:07:41 pm »
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7127
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: December 11, 2017, 10:01:39 am »
just saw this and for some reason i want one so bad.
7128
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 11, 2017, 09:58:01 am »those are random-looking distances. how did you settle on 1.67 as a target? or 0.71?
ya. my new training ideology (I experimented with this last year, but I have a better idea of how to do it now). trying to remove distance & interval-like quit signals from my brain, and think instead of holding various paces.
for the 1.67, I started in a weird spot on the track and tried really hard not to count laps or think about the accumulated distance. Just tried to hold 5:2X for as long as possible.
for the 0.71, just tried to hold 4:5X pace for as long as possible and when that became hard, burn it out with 4:4X or lower.
i'm trying to "deprogram" the quit signals out of my brain. I'm also trying to conquer that initial fear of getting started on a long, hard effort. My brain/body wants me to hold back, need to kill that inhibition.
So no more intervals .. just pick paces (lots of different variations), and hold on for as long as possible. This reminds me more of going out and trying to land hard dunks & PR jumps every session.
7129
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 11, 2017, 09:54:54 am »
rest day. and another tomorrow...
2 days rest (I need it) b4 the last mile race.
12/11/2017
bw = 142
bw before bed last night = 146
soreness = calves slightly
aches/injuries = left calf/back of left knee tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 8:30 AM
- better
log:
- tangent eating today, back on the norm tomorrow, pre-race on wed
09:00 AM: food: almond milk, water
09:30 AM: leg drain: 30 minutes (not painful)
03:30 PM: food: steak fajitas with extra chicken, chips/salsa, water w/ lemon
04:00 PM: food: "healthy" peanut butter bar
08:00 PM: food: almond milk, water, some chocolate almonds, prunes, almonds, some sourdough rye
11:00 PM: food: non-dairy cashew kefir
stretch:
icing:
self massage:
leg drain:
09:30 AM: leg drain: 30 minutes (not painful)
contrast showers:
naps:
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)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
2 days rest (I need it) b4 the last mile race.
12/11/2017
bw = 142
bw before bed last night = 146
soreness = calves slightly
aches/injuries = left calf/back of left knee tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 8:30 AM
- better
log:
- tangent eating today, back on the norm tomorrow, pre-race on wed
09:00 AM: food: almond milk, water
09:30 AM: leg drain: 30 minutes (not painful)
03:30 PM: food: steak fajitas with extra chicken, chips/salsa, water w/ lemon
04:00 PM: food: "healthy" peanut butter bar
08:00 PM: food: almond milk, water, some chocolate almonds, prunes, almonds, some sourdough rye
11:00 PM: food: non-dairy cashew kefir
stretch:
icing:
self massage:
leg drain:
09:30 AM: leg drain: 30 minutes (not painful)
contrast showers:
naps:
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)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7130
Basketball / Re: NBA 2017 - 2018 Season
« on: December 11, 2017, 09:35:13 am »victor oladipo is an all star this year, i don't care what anyone says, the guy is absolute BOSS
the guys dropping 30s and 40s like it's nothing and doing it gracefully and the teams needed every one of those points for the w......
this guys got springs and a lazer guided shot.....
ya he'd ballin. it's great seeing people improve that much and become a go-to guy.
7131
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 11, 2017, 12:20:38 am »
^^ np! yup, that's dope. I mean it means even more when it's engraved with your name etc.
>= 1.5x mi
1.67 mi @ 9:02 / ~5:24 min/mi pace
- previous PR was 1.41 mi @ ~5:40
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137729/#msg137729
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi
>= 1.5x mi
1.67 mi @ 9:02 / ~5:24 min/mi pace- previous PR was 1.41 mi @ ~5:40
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg137729/#msg137729
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi
7132
Progress Journals & Experimental Routines / Re: 8 Week Tri Training Phase - Day 1
« on: December 10, 2017, 11:46:12 pm »10/12/2017
bw- 91ish
Had nothing planned for today but had some spare time so decided to get something in.
KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100
Bike Trainer- 30 mins at easy/moderate pace
Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.
Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.
By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual
whooa nice @ mini tri!!
get it!
btw some woman i saw comment on my ironman friends FB, i looked up her ironman stats, something like a full in 9h4m .. all I know is that is insanely good. Full ironman people are nuts.
https://en.wikipedia.org/wiki/Ironman_Triathlon
Damn this Chrissie Wellington woman dominates the WR's for female ironman.
Can't believe the marathon times for both the men and women, in that event. mind blowing.
7133
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2017, 11:40:58 pm »- run 6.0 km in 29:43
struggle bus
- stretch
whacked the hell out of my knee on the corner of the bed last night. hurt a bit starting out this morning. shoulder is also on a downswing.
lmao stuff like that is the worst.. sometimes (rarely) I whack my knee getting into my car, knee hits something below the dash and just wrecks it. have actually had it swell up before (way back).
things i do on occasion: stub my toe, bang my head, bang my shoulder, bang my elbow, bang my knee, step on a rock outside barefoot and experience neural shutdown (the worst) lmao, bite my lip really bad (actually this is the worst - because once you do it, it'll happen several more times in the near future).
7134
Progress Journals & Experimental Routines / Re: FP's log
« on: December 10, 2017, 11:37:39 pm »1/09 French contrast sprints
French contrast set A *2:
-SS1a :DL off 3" blocks:
365*3
365*1+1+1+1+1
-SS1b: sprint treadmill 2*3 6-8 sec intervals
-SS1c: alt step up jumps 2*10
-SS1d: overspeed band assisted sprints 2*6*10Y
-ME 15Y Sprints 2x4
French contrast set B:
-SS2a: hip flexor ISO with 50 lbs *10
-SS2b: RFD hanging leg raises *25
-SS2c: RFD cable knee drives 30lbs*10 ea side
-SS2d: overspeed sprints 15Y *6
ME sprints 40y x4
Sprints felt very fast after the last FC set, I especially feel that this might be helpful for top speed. My turnover felt faster than usual. Do not recommend using DL with French contrast, will do trap bar next time.
Calves are RIDICULOUSLY sore from those myo sets yesterday.
interesting session. seems intense as fu*k!
7135
Football / Re: 2017-2018 NFL Season
« on: December 10, 2017, 11:08:30 pm »
btw I created the thread, to post these highlights, what a fun game to watch: colts/bills, snow game 2017.
<a href="http://www.youtube.com/watch?v=slUQn_dUKzo" target="_blank">http://www.youtube.com/watch?v=slUQn_dUKzo</a>
7136
Football / Re: 2017-2018 NFL Season
« on: December 10, 2017, 10:58:34 pm »
regarding fights, what is going on with the NFL this year? I never remember it being this bad.
http://www.sportingnews.com/nfl/news/video-michael-bennett-seahawks-jaguars-fight-ejections-nfl-replay/ed61vao4pbbj1h6erzd8i769q
That was beyond dirty by Bennett..
That's just something that happened today, but pretty much every week there's been some crazy shit go down.
so weird.
http://www.sportingnews.com/nfl/news/video-michael-bennett-seahawks-jaguars-fight-ejections-nfl-replay/ed61vao4pbbj1h6erzd8i769q
That was beyond dirty by Bennett..
That's just something that happened today, but pretty much every week there's been some crazy shit go down.
so weird.
7138
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 10, 2017, 04:45:06 pm »
Sonja Friend-Uhl - elite masters female, also a masters WR holder:
https://www.athlinks.com/athletes/138920302/results
246 races, but 2017 isn't filled out at all.. probably 260 races lool.
Spencer West
https://www.athlinks.com/athletes/50969959/results
~190 races.
Just two people in the local scene who are high level masters runners. So much experience. It's not rare for them to beat everyone either. They've beat me in every race too
though the gap is closing lately..
Also, boca mile was 4:17 / 4:18 for top 2 in 2013, crazy:
https://www.athlinks.com/event/158894/results/Event/324882/Results
https://www.athlinks.com/athletes/138920302/results
246 races, but 2017 isn't filled out at all.. probably 260 races lool.
Spencer West
https://www.athlinks.com/athletes/50969959/results
~190 races.
Just two people in the local scene who are high level masters runners. So much experience. It's not rare for them to beat everyone either. They've beat me in every race too
though the gap is closing lately.. Also, boca mile was 4:17 / 4:18 for top 2 in 2013, crazy:
https://www.athlinks.com/event/158894/results/Event/324882/Results
7139
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 10, 2017, 11:20:34 am »
whole bag of prunes ended up being a bad idea.
speed day.
12/10/2017
bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left calf a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 9:30 AM
- staying up too late
log:
10:00 AM: food: almond milk, water
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
12:00 PM: food: was nearby a quick/decent taco joint, so stopped for 3 tacos (2 chicken, 1 beef), and some chips/salsa
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed banana in the remnants of the yam saute, a few chocolate almonds
04:45 PM: food: almond milk, water
06:45 PM: workout: workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
09:30 PM: food: 2 x banana, water
10:15 PM: food: chicken breast, bunch of sourdough rye, non-dairy kefir, lots of water, cashews + banana chips
stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
contrast showers:
naps:
workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi
good session. ~0.71 mi was really good, watch lied to me though, told me ~4:40 pace through the first 100m, turns out it was ~5:05, so that screwed me up a bit. Regardless i'm in the overall ballpark with these ~km efforts. Need to get them consistently under 3min though.
previous PR for ~1.5 mi was ~1.45 mi @ 5:40 pace I think. would have to look it up. so decent PR (more distance, faster pace).
PREVIOUS 1.x PR: 1.41 mi @ ~5:40:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468
1.67 mi @ ~5:24:
0.71 mi @ 4:56:
400m:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141)]
- 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,?)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
speed day.
12/10/2017
bw = 141
bw before bed last night = ?
soreness = calves slightly
aches/injuries = left calf a bit tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = good
wakeup = 9:30 AM
- staying up too late
log:
10:00 AM: food: almond milk, water
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
12:00 PM: food: was nearby a quick/decent taco joint, so stopped for 3 tacos (2 chicken, 1 beef), and some chips/salsa
02:00 PM: food: sauteed yam in olive oil/pink sea salt, sauteed banana in the remnants of the yam saute, a few chocolate almonds
04:45 PM: food: almond milk, water
06:45 PM: workout: workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
09:30 PM: food: 2 x banana, water
10:15 PM: food: chicken breast, bunch of sourdough rye, non-dairy kefir, lots of water, cashews + banana chips
stretch:
icing:
self massage:
leg drain:
10:30 AM: leg drain: 30 minutes
- not painful like friday's or thursday's was
contrast showers:
naps:
workout: evening speed, surprisingly cold 53F (lol): 1.67 mi @ 9:02.9 / 5:24 min/mi (PR, never held ~5:2X to low 5:3X) for that long) + 0.71 mi (1142m) @ 4:56 pace (1k 3:04) + 400m @ 67s. strides/light recovery miles mixed in
- https://www.strava.com/activities/1310007707
- 1.67 mi @ 9:02.9 (5:24 min/mi), >= 1.5 mi
good session. ~0.71 mi was really good, watch lied to me though, told me ~4:40 pace through the first 100m, turns out it was ~5:05, so that screwed me up a bit. Regardless i'm in the overall ballpark with these ~km efforts. Need to get them consistently under 3min though.
previous PR for ~1.5 mi was ~1.45 mi @ 5:40 pace I think. would have to look it up. so decent PR (more distance, faster pace).
PREVIOUS 1.x PR: 1.41 mi @ ~5:40:
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136468/#msg136468
1.67 mi @ ~5:24
:0.71 mi @ 4:56:
400m:
Monthly Tracker: 2017
December (12) 2017
TODO:
Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141)]
- 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,?)]
- 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")]
Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06)]
- 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")]
- 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")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)
7140
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 10, 2017, 09:37:45 am »
expecting a video of scoob trying RL takeoff and not being able to touch the rim.. that's just what he needs though, switch it up right at the very moment he's about to crush one. 
tons of elite dunkers do LR-R.
just one, to motivate scoob not to care about changing to RL-R right now.
<a href="http://www.youtube.com/watch?v=mHwmgmgwf8k" target="_blank">http://www.youtube.com/watch?v=mHwmgmgwf8k</a>
or how about KWE:
<a href="http://www.youtube.com/watch?v=eeWQ_WT_Cds" target="_blank">http://www.youtube.com/watch?v=eeWQ_WT_Cds</a>
or how about Porter:
<a href="http://www.youtube.com/watch?v=bWjOhVw7WD8" target="_blank">http://www.youtube.com/watch?v=bWjOhVw7WD8</a>
or how about Dexton:
<a href="http://www.youtube.com/watch?v=kke7diy6i5w" target="_blank">http://www.youtube.com/watch?v=kke7diy6i5w</a>
I could probably drop like 100 dunkers in here who are LR-R........
After he starts landing some, then it will be more acceptable for him to try RL-R, but until then, makes no sense to me to switch it up right now. I'm sure he's actually tried some RL jumps and they probably feel horrible, that's why he does LR's.
By telling someone to try RL at this stage, it's like asking them to move away from their strength. There's a reason he jumps LR, left leg is probably his strongest leg.
Also, even in basketball philosophy, LR makes more sense for a righty. If someone is a righty, they do layups off of their left leg. So generally the left leg going into the plant should be the strongest leg. It's like you're telling someone to try a right handed layup by jumping off of their right leg, that's how awkward trying to switch from LR to RL is (or visa versa) for someone who is a natural LR planter.
ps: I understand that RL-R theoretically gives you more time/room to land a dunk, but not if you get up way lower in the jump itself or lack the coordination. So it's just not a theory i'd mess with until LR-R land often. Look at Isaaih Rivera, spent so much time trying to master RL-R, still hasn't. But he did that after he already reached near-elite dunker status. It's the same story for alot of dunkers who try acquiring RL-R and LR-L.
tons of elite dunkers do LR-R.
just one, to motivate scoob not to care about changing to RL-R right now.
or how about KWE:
or how about Porter:
or how about Dexton:
I could probably drop like 100 dunkers in here who are LR-R........
After he starts landing some, then it will be more acceptable for him to try RL-R, but until then, makes no sense to me to switch it up right now. I'm sure he's actually tried some RL jumps and they probably feel horrible, that's why he does LR's.
By telling someone to try RL at this stage, it's like asking them to move away from their strength. There's a reason he jumps LR, left leg is probably his strongest leg.
Also, even in basketball philosophy, LR makes more sense for a righty. If someone is a righty, they do layups off of their left leg. So generally the left leg going into the plant should be the strongest leg. It's like you're telling someone to try a right handed layup by jumping off of their right leg, that's how awkward trying to switch from LR to RL is (or visa versa) for someone who is a natural LR planter.
ps: I understand that RL-R theoretically gives you more time/room to land a dunk, but not if you get up way lower in the jump itself or lack the coordination. So it's just not a theory i'd mess with until LR-R land often. Look at Isaaih Rivera, spent so much time trying to master RL-R, still hasn't. But he did that after he already reached near-elite dunker status. It's the same story for alot of dunkers who try acquiring RL-R and LR-L.