Adarq.org

1RM Squat

150KGx1 

I should have gone heavier because it was easy!!!

daaamn!!!!!!!!!!

breakdown:
0.32mi/1:29.8/4:43
0.16mi/46.9/5:01
0.09mi/29.0/5:06
0.14mi/43.8/5:13
0.16mi/51.5/5:13
0.13mi/42.2/5:32 <-- this is where I lost both sub5 official AND 1st in 30-39.. sux.
- that's ~209m.. that should have been an all out sprint, ~36-38s
- didn't see the finish until like ~50m left though, but still, fail on that last split.

definitely lost it in that last 0.13mi .. sux. all good though, know what to work on.. 0.32+0.16+0.09 were solid, especially the first 0.32.

thanks for the vids! man rigo is looking SHARP. damn................................................

not the biggest gucci mayne fan, but this is pretty solid.. maybe koz of the hook with migos / beat. solid tho.

<a href="http://www.youtube.com/watch?v=uo14xGYwWd4" target="_blank">http://www.youtube.com/watch?v=uo14xGYwWd4</a>

Rigondeaux is very good and calculated, while you have lomachenko who is dynamic throwing the combos. Very interesting fight.

One thing that makes me doubt rigondeaux is will he able to carry his strength and power to the new weight. Rigondeaux is moving up a weight to fight loma so wouldn't reduce his chances. I also love lomachenko besides the circus acts from time to time.

I pick lomachenko UD12 cos he can go in and out. But it's hard to pick it's literally #1 vs #2

yup the weight aspect of it definitely has me skeptical for Rigo, but I think his style is one in which weight advantages aren't so much of an advantage, since he's such an incredible defender + counter puncher.

Deep down I also want to see Loma "frozen". I want to see how he responds when he gets frozen, like how Floyd freezes everyone who fights him, I think Rigo can do something similar to Loma. It's at that point where Loma's weight advantage can definitely help though, just like how Maidana's weight advantage in the first fight helped him a ton vs Floyd, but Maidana is a pure slugger so I think that actually helps in making a fight very dirty and giving yourself more of a chance on the cards.

The big test to me, is to see how Loma reacts to being popped with laser sharp counters and also not being able to hit Rigo when he normally connects with his opponents. If Loma can dispose of Rigo, i'll be incredibly impressed. One thing I know though, is Loma gets frustrated when his opponent "hides" from him. Rigo is going to hide, and attack, repeat for 12. So will Loma's frustrations manifest again in a fight like this? I definitely think so.. and I think that'll end up hurting him.

word!!!

can't wait!

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

good stuff.

"my strategy was to run the first 3 quarters of a mile hard, then just hang on for the last quarter"

<a href="http://www.youtube.com/watch?v=BhZMiue4peo" target="_blank">http://www.youtube.com/watch?v=BhZMiue4peo</a>

race night!!

eating good up until ~1 PM or so, warming up around 6:30 PM, race @ 7:15 PM.


12/06/2017

bw = 140
bw before bed last night = 147
soreness = calves barely
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = left tight / right loose
feel = good

wakeup = 9 AM

log:
09:30 AM: food: sautee'd yam in olive oil/pink sea salt, almond milk, sweet green tea
01:00 PM: food: 4 x small pieces of tomato basil mozzarella pizza, 5 chicken wings, black tea
04:00 PM: food: small glass of almond milk, water
06:00 PM: food: some sweet green tea
06:30 PM: workout: warmup + race: 5.03 official ( ), 1km estimated = 3.01 , 2nd age group for 30-39
07:30 PM: food: pizza, sprite, gatorade
08:30 PM: workout: 2.5 mile cooldown
09:00 PM: food: mixed nuts, white chocolate covered raisins, coconut water
10:30 PM: food: 4 x chicken wings, coconut water

stretch:
icing:
self massage:
leg drain:
contrast showers:
naps:





workout: warmup + race: 5.03 official ( ), 1km estimated = 3.01 , 2nd age group for 30-39
- https://www.strava.com/activities/1305181503
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=193

had alot more in me.. didn't know where the finish was, the race moved up a bit this year. note to self: when I start wondering where the finish line is, it means it's somewhat close, so gun it.. such a moron. it's around a slight bend so you can't really see it come up on you.
































conservative start turned out to be very fast.. which is incredible, because i didn't push it at all and it felt pretty comfortable. adrenaline. I wasn't to far from the lead pack when I clicked my watch for the first lap, but they had a really good jump on me.. being in the 2nd row at the start of this race, is brutal. got boxed in even though we were going fast, and got elbow'd several and all kinds of shit. Next year i'm starting in the first row that's for sure.

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140)]
- 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?)]
- 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")]

Races: [(02,1mile,5:16,5:13)]
- 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"))]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)