7981
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: September 25, 2017, 03:21:21 pm »
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
7982
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 25, 2017, 02:34:06 pm »
basically a rest day but, with very light running.
09/25/2017
bw = 146
-
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot
- fucking hate this shit.
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 8:30 AM
- slept in
diet:
- 8:30 AM: 1/2 pre-made coffee drink, coconut water
- 8:45 AM: workout: bw
- 9:30 AM: workout: light running
- 11 AM: 2% milk + protein, coconut water
- 2 PM: cajun grilled chicken, 2 x jalapenos, 1 x turmeric, 1 x grape fruit, some lemon, olive oil, sweetened green tea
- 7 PM: workout: light running, bw
- 9 PM: 2% milk + protein, cactus water
- 10 PM: 6 x banana, coconut water
stretch:
- 1 PM: calves/soleus/quads
- 4 PM: everything
- 11 PM: stretch
bw:
- 8:45 AM
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 6
-- right shoulder
workout: very light 4 mile / 7 km run
- 9:30 AM
- 6-7 min/km
- very slow & relaxed
these are KM's now!!
workout: light 4.5 mile run
bw:
- neutral grip pullups: BW x 12
- full dips: BW x 10
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017
Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146)]
Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190
Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m]
- total: 30241m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)]
- TODO: 9/21
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,
,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot")]
09/25/2017
bw = 146
-
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot
- fucking hate this shit.
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 8:30 AM
- slept in
diet:
- 8:30 AM: 1/2 pre-made coffee drink, coconut water
- 8:45 AM: workout: bw
- 9:30 AM: workout: light running
- 11 AM: 2% milk + protein, coconut water
- 2 PM: cajun grilled chicken, 2 x jalapenos, 1 x turmeric, 1 x grape fruit, some lemon, olive oil, sweetened green tea
- 7 PM: workout: light running, bw
- 9 PM: 2% milk + protein, cactus water
- 10 PM: 6 x banana, coconut water
stretch:
- 1 PM: calves/soleus/quads
- 4 PM: everything
- 11 PM: stretch
bw:
- 8:45 AM
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 6
-- right shoulder
workout: very light 4 mile / 7 km run
- 9:30 AM
- 6-7 min/km
- very slow & relaxed
these are KM's now!!
workout: light 4.5 mile run
bw:
- neutral grip pullups: BW x 12
- full dips: BW x 10
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017
Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147),(25,146)]
Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190
Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m]
- total: 30241m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)]
- TODO: 9/21
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none"),(25,"none","none")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose"),(25,"loose")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,
,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5),(25, 8:30 AM, ]- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot"),(25,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot")]
7983
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 25, 2017, 02:21:29 pm »- GMB warm up
hamstrings still sore- KB swing
right hamstring tweaked on first swing. motherfucker. gonna stretch it gently but otherwise this night is over. shoulder and knee and enough to be recovering from inadequately.
fuck!!!
7984
Basketball / Re: NBA 2017 - 2018 Season
« on: September 24, 2017, 11:02:22 pm »Melo traded to OKC
now OKC has Russ, PG13 and melo, pg13 and melo sort of play similar games/positions..... hopefully they know how to work together otherwise it will be another poor team.
but they could just start blowing out teams that is def possible.....
I love this. How good does Adams feel right now.
Going to be interesting to see if their egos can take a backstep. Given none have rings I hope they can.
they need a seasoned vet who knows what it takes to win a ring to lead them / bind them. Paging D. Wade
Agree 100%. Does Wade go to OKC or CLE though?
i'd like to see Wade go to CLE... Lebron came to Miami, would be fun for Wade to "return the favor" and reunite with Lebron in CLE & get another ring. That'd be pretty cool.
Wade has to get PAID tho .. no more pay cuts, Miami did him dirty. So I doubt he'll end up going to CLE .. unless someone takes a pay cut for him. That'd be nice
Quote
Also, as far as lineups go it's going to be solid:
GSW- Durant, Curry, Klay, Green
CLE- Lebron, Thomas, Love, Rose
OKC- Westbrook, PG, Melo, Adams
yaaa man.
some STACKED teams right now.
pc!
7985
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2017, 05:09:57 pm »
09/24/2017
bw = 147
-
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot
- this foot injury is SO WEIRD... it feels so weird. makes no sense.
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 8 AM
- slept in
diet:
- 8 AM: workout: bw
- 8:30 AM: 1/2 pre-made coffee drink, water + protein, coconut water
- 11:30 PM: workout: light running
- 1 PM: 2% milk + protein, sugary green tea drink
- 2:30 PM: coconut water from an enormous coconut at the farmer's market
- 4:30 PM: 2 eggs sunny side up on fresh san fransisco sour dough bread, 2 x grapefruit, 1 sour orange (disgusting)
- 7:30 PM: workout: moderate speed
- 9 PM: 2% milk + protein, cactus water
- 10:30 PM: 3 x cactus water, 2 x large avocados, 2 x banana
-- such a clean, simple meal.. feel great
stretch:
- 5 PM: soleus, during dishes
- 10:40 PM: soleus, during dishes
- 10:50: everything before bed
bw:
- 8 AM
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
- dead hang chinups: BW x 8
- full dips, no lockout: BW x 6
workout: low fuel, light running, pacing games (8 x 1 km light, 1 x km hard): SWITCHED MY WATCH TO METRIC!!
- 11:30 PM
- 7.4 mi total
switched my watch to use km's AND switched pace to "lap pace", what a great move this is.. unfortunately I think strava/garmin connect don't really adjust to that, need to look into it.
but trying to pro up and use metric.
143 lb. after workout ...
workout: dead but explosive, moderate speed: 19 x ~100m @ low 5 min/mi pace + light jog back recovery, 6 x 400m @ 5:20-5:45 min/mi pace + ~100m walking recovery
- 7:30 PM
100's were relaxed .. felt real good so figured i'd finish with some 400's. Definitely need to work up to knocking out 20 - 25 x 400m with short rest, relaxed but fast. Just trying to build that callus.
also, don't plan on doing back to back speed days like this, but I want to hit the track Tuesday .. so hit this back to back so that I can go real light tomorrow (monday). Just going to do some very light distance morning & evening.
surprised at my speed tonight, expected to be slower.
nice.
WORE MY COMPRESSION SHORTS .. i like them but, they also get kinda hot... i'm going to get some super small pro runner shorts soon.
really decent.. relaxed acceleration also, fwiw.. skews pace a bit.
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017
Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147)]
Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190
Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m]
- total: 30241m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)]
- TODO: 9/21
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5)]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot")]
bw = 147
-
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot
- this foot injury is SO WEIRD... it feels so weird. makes no sense.
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good
wakeup = 8 AM
- slept in
diet:
- 8 AM: workout: bw
- 8:30 AM: 1/2 pre-made coffee drink, water + protein, coconut water
- 11:30 PM: workout: light running
- 1 PM: 2% milk + protein, sugary green tea drink
- 2:30 PM: coconut water from an enormous coconut at the farmer's market
- 4:30 PM: 2 eggs sunny side up on fresh san fransisco sour dough bread, 2 x grapefruit, 1 sour orange (disgusting)
- 7:30 PM: workout: moderate speed
- 9 PM: 2% milk + protein, cactus water
- 10:30 PM: 3 x cactus water, 2 x large avocados, 2 x banana
-- such a clean, simple meal.. feel great
stretch:
- 5 PM: soleus, during dishes
- 10:40 PM: soleus, during dishes
- 10:50: everything before bed
bw:
- 8 AM
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
- dead hang chinups: BW x 8
- full dips, no lockout: BW x 6
workout: low fuel, light running, pacing games (8 x 1 km light, 1 x km hard): SWITCHED MY WATCH TO METRIC!!
- 11:30 PM
- 7.4 mi total
switched my watch to use km's AND switched pace to "lap pace", what a great move this is.. unfortunately I think strava/garmin connect don't really adjust to that, need to look into it.
but trying to pro up and use metric.
143 lb. after workout ...
workout: dead but explosive, moderate speed: 19 x ~100m @ low 5 min/mi pace + light jog back recovery, 6 x 400m @ 5:20-5:45 min/mi pace + ~100m walking recovery
- 7:30 PM
100's were relaxed .. felt real good so figured i'd finish with some 400's. Definitely need to work up to knocking out 20 - 25 x 400m with short rest, relaxed but fast. Just trying to build that callus.
also, don't plan on doing back to back speed days like this, but I want to hit the track Tuesday .. so hit this back to back so that I can go real light tomorrow (monday). Just going to do some very light distance morning & evening.
surprised at my speed tonight, expected to be slower.
nice.
WORE MY COMPRESSION SHORTS .. i like them but, they also get kinda hot... i'm going to get some super small pro runner shorts soon.
really decent.. relaxed acceleration also, fwiw.. skews pace a bit.
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017
Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147),(24,147)]
Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190
Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m),(24,4300m]
- total: 30241m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57),(24,12.8,4:43)]
- TODO: 9/21
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none"),(24,"none","none")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff"),(24,"loose")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,
,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6),(24, 8 AM, 8.5)]- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning"),(24,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot")]
7986
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 24, 2017, 02:01:07 pm »
the breaking2 doc i saw the other day, fun watch.
<a href="http://www.youtube.com/watch?v=V2ZLG-Fij_4" target="_blank">http://www.youtube.com/watch?v=V2ZLG-Fij_4</a>
7987
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 24, 2017, 01:14:42 pm »
SWITCHED MY WATCH TO METRIC!!! Time to get on with the rest of the developed world.
So now my watch is going by km, not miles. Also, I switched lap pace to "average lap pace", instead of instantaneous pace .. This is going to be a very, very, very beneficial move. Already worked amazing because, for the "pacing games" I just played out there, I could more easily hit my target paces per lap, because I knew where I was generally, instead of just seeing the instantaneous.
Such a noob, should have done this long ago.
also, 143 lb (65 kg lmao) after run.. damn.
So now my watch is going by km, not miles. Also, I switched lap pace to "average lap pace", instead of instantaneous pace .. This is going to be a very, very, very beneficial move. Already worked amazing because, for the "pacing games" I just played out there, I could more easily hit my target paces per lap, because I knew where I was generally, instead of just seeing the instantaneous.
Such a noob, should have done this long ago.
also, 143 lb (65 kg lmao) after run.. damn.
7988
800m+ Running and/or Conditioning / Re: 2017 Berlin Marathon - Awesome race!
« on: September 24, 2017, 10:25:18 am »
awesome that you saw it live!!
man Kipchoge looks the same at pretty much every point in the race, to me that's what is so incredible about him. This dude just runs so consistently the same at such a crazy pace, it's incredible. He's so zoned in. I love how he smiles throughout..
I also loved how Adola was waving to people and looking around. He was having alot of fun.
ya man it's really unfortunate that Bekele & Kipsang dropped out.. I wonder if that WR marathon pace + the weather was just too much. They were on WR pace basically, when those guys dropped out .. then it slowed up later once the pacers dropped out.
As for Kipsang, that was an odd departure.. Absolutely no signs of anything wrong. I wonder if he just mentally caved or something? We'll find out eventually. Bekele looked like he was truly laboring, so he was definitely wrecked.
Adola was incredible.. This dude wasn't even running on the line, so technically he could have literally run like 50m more than Kipchoge .. because when he had the lead, for say ~10 minutes, he mostly wasn't on the line - he was WAY off the line. So he may have actually hurt himself big time by not running on the line. Kipchoge looked like he was telling Adola, "look here's the line!!" earlier at like ~30km or so.
Can't believe a guy running his first ever marathon, gave one of the best ever marathoners - who was expected to break the WR, a real race until the end. That was very exciting.
wonder what the science is behind that wet surface affecting long distance running performance .. i imagine the effect on thermoregulation is positive, nice cooling effect .. but it looked to mostly be humid air, no actual rain, and an already rained on/puddle ridden surface. So I bet it shaved some time off.
I know with my shoes at least, that i'm much more careful on roads/sidewalks if it's wet... I slip more on sidewalks, roads feel mostly decent when wet, HOWEVER, you get those spots that have coolant/oil dropped from cars, that when wet, become crazy slippery .. so out of nowhere, slip stride. Affects my pace ALOT, have to hold back.
peace!
man Kipchoge looks the same at pretty much every point in the race, to me that's what is so incredible about him. This dude just runs so consistently the same at such a crazy pace, it's incredible. He's so zoned in. I love how he smiles throughout..
I also loved how Adola was waving to people and looking around. He was having alot of fun.
Watched this live this morning, was amazing. Adola was super impressive, yeah, though Bekele's drop off was disappointing. I wonder what happened to Kipsang at 30km?
ya man it's really unfortunate that Bekele & Kipsang dropped out.. I wonder if that WR marathon pace + the weather was just too much. They were on WR pace basically, when those guys dropped out .. then it slowed up later once the pacers dropped out.
As for Kipsang, that was an odd departure.. Absolutely no signs of anything wrong. I wonder if he just mentally caved or something? We'll find out eventually. Bekele looked like he was truly laboring, so he was definitely wrecked.
Adola was incredible.. This dude wasn't even running on the line, so technically he could have literally run like 50m more than Kipchoge .. because when he had the lead, for say ~10 minutes, he mostly wasn't on the line - he was WAY off the line. So he may have actually hurt himself big time by not running on the line. Kipchoge looked like he was telling Adola, "look here's the line!!" earlier at like ~30km or so.
Can't believe a guy running his first ever marathon, gave one of the best ever marathoners - who was expected to break the WR, a real race until the end. That was very exciting.
Quote
A pity that it rained, could have been even better.
wonder what the science is behind that wet surface affecting long distance running performance .. i imagine the effect on thermoregulation is positive, nice cooling effect .. but it looked to mostly be humid air, no actual rain, and an already rained on/puddle ridden surface. So I bet it shaved some time off.
I know with my shoes at least, that i'm much more careful on roads/sidewalks if it's wet... I slip more on sidewalks, roads feel mostly decent when wet, HOWEVER, you get those spots that have coolant/oil dropped from cars, that when wet, become crazy slippery .. so out of nowhere, slip stride. Affects my pace ALOT, have to hold back.
peace!
7989
Basketball / Re: NBA 2017 - 2018 Season
« on: September 24, 2017, 10:14:52 am »Melo traded to OKC
now OKC has Russ, PG13 and melo, pg13 and melo sort of play similar games/positions..... hopefully they know how to work together otherwise it will be another poor team.
but they could just start blowing out teams that is def possible.....
WOW.
that is SERIOUS. damn!!
Melo traded to OKC
now OKC has Russ, PG13 and melo, pg13 and melo sort of play similar games/positions..... hopefully they know how to work together otherwise it will be another poor team.
but they could just start blowing out teams that is def possible.....
I love this. How good does Adams feel right now.
Going to be interesting to see if their egos can take a backstep. Given none have rings I hope they can.
i think adams is cool, no one taking his spot. He's going to be the "enforcer" in there.
OKC has a serious squad right now..
this
just
got
interesting.
7990
800m+ Running and/or Conditioning / 2017 Berlin Marathon - Awesome race!
« on: September 24, 2017, 10:12:55 am »
so glad I didn't see the results before hand.. really awesome race. the "marathon noob" was unbelievable.
<a href="http://www.youtube.com/watch?v=HkHd0_ZFkGs" target="_blank">http://www.youtube.com/watch?v=HkHd0_ZFkGs</a>
7991
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 23, 2017, 10:47:39 pm »
psdfkpsdokfpsdofksdp
09/23/2017
bw = 147
-
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning
morning quad flexibility = kinda stiff
morning hamstring flexibility = kinda stiff
feel = ok
wakeup = 5:30 AM
- forced early wakeup
diet:
- 5:40 AM: 3carb pre-workout carb drink, fried banana in olive oil/salt
- 8 AM: workout: run
- 9 AM: protein + water
- 10 AM: 2 x avocados, banana, cold coconut water w/ pulp
- 11 AM: 1.5 hour nap
- 1 PM: 2 eggs sunny side up, 1 piece of sour dough bread, 2 x grape fruit
- 5 PM: coconut water
- 6 PM: workout: speed
- 8 PM: protein + water
- 9:30 PM: 2 x milk, 3 x banana, some water melon, some pine apple
didn't IG this, have a better idea on how to take it tmw.. going to try again damn good meal though..
stretch:
- 2 PM: soleus, during dishes
- 10:30 PM: everything before bed
quick log:
workout: 2 mile run
- 8 AM
moderate 2 mile run: 12:30 (6:03, 6:27)
happy with it. first hard run over 1200m in a long time. first 1km went good, ~5:50 min/mi pace (3:38), then i hit the spot where i normally lose speed (big winding turn), and never picked it back up again (I thought I did though). didn't look at my watch at all.
workout: light speed
- 6 PM
https://www.strava.com/activities/1198430187
low fuel, light relaxed speed, light jog back recovery: 25 x ~210m (mostly ~5:45 min/mi pace)
legs actually fairly dead from morning session, and didn't fuel up much .. figured i'd just hit a ton of relaxed short intervals at whatever pace my body gives me, felt good. pushed it a bit more towards the end. light acceleration. tried to just hit a relaxed but fast pace, that felt "sustainable", ie not forcing it.
light jog back recovery feels real good now. i'm back in decent shape. by the time I started the next interval, felt fully recovered.
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017
Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147)]
Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190
Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m)]
- total: 25941m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57)]
- TODO: 9/21
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6)]
- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning")]
09/23/2017
bw = 147
-
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning
morning quad flexibility = kinda stiff
morning hamstring flexibility = kinda stiff
feel = ok
wakeup = 5:30 AM
- forced early wakeup
diet:
- 5:40 AM: 3carb pre-workout carb drink, fried banana in olive oil/salt
- 8 AM: workout: run
- 9 AM: protein + water
- 10 AM: 2 x avocados, banana, cold coconut water w/ pulp
- 11 AM: 1.5 hour nap
- 1 PM: 2 eggs sunny side up, 1 piece of sour dough bread, 2 x grape fruit
- 5 PM: coconut water
- 6 PM: workout: speed
- 8 PM: protein + water
- 9:30 PM: 2 x milk, 3 x banana, some water melon, some pine apple
didn't IG this, have a better idea on how to take it tmw.. going to try again
damn good meal though..stretch:
- 2 PM: soleus, during dishes
- 10:30 PM: everything before bed
quick log:
workout: 2 mile run
- 8 AM
moderate 2 mile run: 12:30 (6:03, 6:27)
happy with it. first hard run over 1200m in a long time. first 1km went good, ~5:50 min/mi pace (3:38), then i hit the spot where i normally lose speed (big winding turn), and never picked it back up again (I thought I did though). didn't look at my watch at all.
workout: light speed
- 6 PM
https://www.strava.com/activities/1198430187
low fuel, light relaxed speed, light jog back recovery: 25 x ~210m (mostly ~5:45 min/mi pace)
legs actually fairly dead from morning session, and didn't fuel up much .. figured i'd just hit a ton of relaxed short intervals at whatever pace my body gives me, felt good. pushed it a bit more towards the end. light acceleration. tried to just hit a relaxed but fast pace, that felt "sustainable", ie not forcing it.
light jog back recovery feels real good now. i'm back in decent shape. by the time I started the next interval, felt fully recovered.
Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.
TBH, I really like this so far.. even though I only have a few data points thus far.
September (09) 2017
Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147)]
Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190
Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?
Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21
Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m)]
- total: 25941m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21
Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57)]
- TODO: 9/21
Total jump rope time: [(4,60m)]
- total: 60m
Total jump rope messups: [(4,12)]
- total: 13
Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)
PR's: []
Races: []
Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]
Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM,
,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6)]- (day, wakeup time, hours slept)
Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning")]
7992
Progress Journals & Experimental Routines / Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: September 23, 2017, 10:30:01 pm »Part of my problem is eating becoming like a drug. Was offered triple chocalatr cake, and accepted......300 kcal of sugar
that's not a problem if you give in at a social gathering once in a while .. if it's multiple times per week, problem. if it's literally once per week, not really a problem. just make up for it somewhere else. I mean it's just like an equation, you +300'd it so -300 it somewhere else ... no worries.
some people bring their own food to social gatherings etc, or refuse like everything because it doesn't fit their diet .. stuff like that can actually become somewhat annoying. If you want teh cake, eat it, just make up for it somewhere else (by eating less in another meal or doing more activity etc).
as far as you say, food shopping and seeing some cake, and buying it.. that'd be a different issue
pc!
Words of wisdom in this blog!
Sorry for not contributing much I'm a journal stalker I read a lot of journals but rarely comment. What I will say though is you have a great strength foundation. You admit yourself you have excess bodyfat so theoretically you should be able to gain strength whilst cutting and at the very least maintain it. With your strength levels and a low bodyfat (<12%) you'll be flying. Fuck age it's just a number. With your training background your age is actually a lot lower than your current biologic age. Keep consistent and keep achieving
+100 on biological age vs training age. most people should be actually pretty fresh into their 30's and early 40's, they haven't run their body into the ground with very intense, consistent training for years on end.
even for people who do train at the elite level, athletes like Bernard Lagat are a great example of forced deloads/detraining periods in order to fully recover the body - he takes ~5-6 weeks off in a row, every year, at the end of his competitive season. Meanwhile, most of his competitors keep training hard af.. Lagat is one of the best examples I can think of, of elite performance & longevity.. what's he at now, like 5 summer olympics in a row? insane. He'll probably make it to 6 if he wants, lmfao.
7993
Boxing / Re: Misc Boxing Videos
« on: September 23, 2017, 08:19:55 pm »
crazy shot, old school RJJ
<a href="http://www.youtube.com/watch?v=wfJ32vKuCYQ" target="_blank">http://www.youtube.com/watch?v=wfJ32vKuCYQ</a>
7994
Strength, Power, Reactivity, & Speed Discussion / Re: misc iron waffle
« on: September 23, 2017, 05:07:15 pm »
also, we should really move this thread to the http://www.adarq.org/strength-power-reactivity-speed-discussion/ subforum
lmk.
lmk.
7995
Strength, Power, Reactivity, & Speed Discussion / Re: misc iron waffle
« on: September 23, 2017, 05:04:56 pm »
were you smoking something when you wrote this? LMFAO.
why end something that's going so well? Why not back off to 10 sets of X? You seem to be responding very well to high volume.
vehemently disagree.. when I use vehemently, that's a serious disagreement, lmao.
deadlift is incredibly risky for 20 sets, especially with your history of back issues.
this is the worst idea i've ever seen you come up with... I really advise against high volume deadlifting for pretty much anyone. One really nice high rep set, or say 3-5 x 10, cool .. but 20 x 5 deadlift? no way, bad news. If it doesn't kill you, it'll definitely make you stronger ... but it is actually trying to kill you, unlike squat.
Obviously with deadlift you're stimulating more muscle growth, by directly creating tension in more muscle groups, but that's not the only way to grow. High volume squatting itself, will help you grow all over because of how anabolic it is. Plus, prolonged exercises requiring grip strength/grip strength endurance are brutal on the CNS, not to mention on your grip/forearms/biceps in general, but the CNS "attack" via strenuous gripping is pretty potent.
if you want more "burn", step up your reps per set and drop the total number of sets. 10 x 10 or 5 x 15-20 would make you toast.
high volume front squat would give you insane quad burn, just sayin. but I don't recommend it, you'll probably pass out at some point or your elbows/front rack will feel like crap.
dno, you're PR'n like crazy in your jumps lately .. and they look really explosive.
what do you attribute this to?
you haven't experimented with enough 10 RM's IMHO .. you do lots of high volume 5's, but you'd probably benefit even more from 10's. So, 10 x 10 might have a more significant impact on muscle growth & leg strength than 20 x 5 .. 10 x 10 could be a base builder, and then 10 x 5 or 5 x 5, instead of 20 x 5, being the route you take when trying to leverage that base.
5 reps = X seconds, 10 reps = X*X seconds
1 rep = X seconds, 5 reps = X*X*X*X*X seconds, 10 reps = X*X*X*X*X*X*X*X**XX*Uds9jv-e0vjeqkvew-0 kkseconds
that TUT for 10RM vs 5RM is very significant.
the best belt is your core strength itself, with proper breathing mechanics.. so, if you need a belt to squat what you're squatting, it just points to a weakness there. The higher rep sets mentioned above should help with that also .. One of the biggest builders of my core strength back when I volume squatted, was those heavy sets of 20 with my 10-12 RM .. standing there recovering after 10-12 reps, while trying to hit 20, was ridiculous for my ability to handle heavy weights.
if you were talking about trap bar deadlifts above, that changes things slightly: trap bar is much safer than straight bar.. however, it's still way more risky than squatting, for volume, especially if you are controlling the eccentric in the trap bar movement.
but, that would be safer to experiment than regular deadlift.
well ya stuff can get lost in journals, probably a good idea to post something like this elsewhere.
Anyway, I think you respond very well to volume, just like I did .. not everyone does, it has alot to do with our "genetic fiber composition makeup & training - activity background as we grew up" I imagine. That volume just needs to be total work but seems to be more effective with longer time under tension. It can also be spread out throughout the week instead of setting it up for huge sessions: m-w-f (10x10,5x8,1x20) for example.
Also, like i've said before .. if you're riding a good wave, sometimes you want to just see if you can stay on it a little longer, AELS constraint - safety first. So just be careful switching it up too early, when you're PR'n stuff left & right and your jumps are looking way more powerful. Sometimes it's worth just grinding something out, or making SMALLER alterations, just to make sure you don't fall off the surf board as ez.
peace!!
Thinking about how to structure training from here on, im going to try for 20 sets of squats of 5x127.5kg next friday. If i get that, i'll do 20x5x130kg 8 days later and i think that's where this high volume adventure should end. Will then taper down by 2 sets every week to maybe 12x5x140kg. I can't project that far out but that's my rough idea right now.
why end something that's going so well? Why not back off to 10 sets of X? You seem to be responding very well to high volume.
Quote
I have to now admit I think i picked the wrong exercise for high volume if my goal was to get stronger and bigger i should have gone with deadlift. But like #1 priority for me is to get a 2xbw/180kg squat so i haven't really done anything i prob wouldn't have done anyway.
vehemently disagree.. when I use vehemently, that's a serious disagreement, lmao.
deadlift is incredibly risky for 20 sets, especially with your history of back issues.
this is the worst idea i've ever seen you come up with...
I really advise against high volume deadlifting for pretty much anyone. One really nice high rep set, or say 3-5 x 10, cool .. but 20 x 5 deadlift? no way, bad news. If it doesn't kill you, it'll definitely make you stronger ... but it is actually trying to kill you, unlike squat.Obviously with deadlift you're stimulating more muscle growth, by directly creating tension in more muscle groups, but that's not the only way to grow. High volume squatting itself, will help you grow all over because of how anabolic it is. Plus, prolonged exercises requiring grip strength/grip strength endurance are brutal on the CNS, not to mention on your grip/forearms/biceps in general, but the CNS "attack" via strenuous gripping is pretty potent.
Quote
Here is my reasoning. A couple of modest sets of deadlifts (say 90kg or 100kg) for 8 reps leave my legs burning and fatigued like nothing i feel from squatting. Keep in mind i did 100 reps with 125kg yesterday at a bodyweight of 86kg - im not really leaving any stone unturned in giving squats a chance to do something good for my leg strength. My experience is telling me having stronger legs will make me a better squat b/c every rep will become easier. However unfortunately the causality does not flow the other way for me - doing loads of squats doesn't make my leg strength go up, if it does it's marginal.
if you want more "burn", step up your reps per set and drop the total number of sets. 10 x 10 or 5 x 15-20 would make you toast.
Quote
Actually this has always been the case, i remember when i used to do powercleans, it may have only been like 65-75kg but they used to give me a wicked quad burn. So the combo of an explosive pull is prob a great way for me to not only increase leg strength but also athleticism.
high volume front squat would give you insane quad burn, just sayin.
but I don't recommend it, you'll probably pass out at some point or your elbows/front rack will feel like crap.Quote
I dont think the squat dos anything for my athleticism either. But a big part of me deep down wants to believe the time i squat 180kg at a bw of 90kg or less i'll be a 40" jumper and sprint idk kinda fast (whatever that means). What's actually going to happen though is nothing to do with squats, i'll build the leg strength via tarpbar deadlifts which will exhibit as improved squat performance and it will be that extra leg strength which gets me from jumping 35" to 40". Actually it's awesome how im jumping so high with such modest leg strength currently, ive overachieved a lot from squats but they never came thru in the promise of leg strength.
dno, you're PR'n like crazy in your jumps lately .. and they look really explosive.
what do you attribute this to?
Quote
The only thing that changes this that heavier squats task my legs relatively more which does challenge them but heavier and heavier squats lead to break down in form in part due to a lack of sufficient leg strength. Unfortunately the squat is an inefficient builder of that leg strength (for me). It may well do for someone else though. But once you have more leg strength my squats will benefit as well.
you haven't experimented with enough 10 RM's IMHO .. you do lots of high volume 5's, but you'd probably benefit even more from 10's. So, 10 x 10 might have a more significant impact on muscle growth & leg strength than 20 x 5 .. 10 x 10 could be a base builder, and then 10 x 5 or 5 x 5, instead of 20 x 5, being the route you take when trying to leverage that base.
5 reps = X seconds, 10 reps = X*X seconds
1 rep = X seconds, 5 reps = X*X*X*X*X seconds, 10 reps = X*X*X*X*X*X*X*X**XX*Uds9jv-e0vjeqkvew-0 kkseconds
that TUT for 10RM vs 5RM is very significant.
Quote
The other piece of the puzzle is how my squat behaves when i try using a belt. My form breaks down, i dont lift as well. And that's a mystery i haven't been able to reconcile. The thing is using a belt shud help use more leg strength, so if that's true then perhaps what's going on there is my lack of leg strength is being exposed by the belt by magnifying the weakness instead of what should be a strength. Most people would have the opposite experience, a belt would help more than hinder. Unless they're lacking in leg strength...?
the best belt is your core strength itself, with proper breathing mechanics.. so, if you need a belt to squat what you're squatting, it just points to a weakness there. The higher rep sets mentioned above should help with that also .. One of the biggest builders of my core strength back when I volume squatted, was those heavy sets of 20 with my 10-12 RM .. standing there recovering after 10-12 reps, while trying to hit 20, was ridiculous for my ability to handle heavy weights.
Quote
More importantly though - overall high volume tarpbar deads will build way more muscle in the (upper) back, tarps and even chest and arms while squats only hit areas ive alraedy probably peaked at in muscle mass (glutes and erectors). I can't wait to explore this after finishing up with my squats and putting htem on maintenance (prob in the range of 1.9-2.0xbw).
if you were talking about trap bar deadlifts above, that changes things slightly: trap bar is much safer than straight bar.. however, it's still way more risky than squatting, for volume, especially if you are controlling the eccentric in the trap bar movement.
but, that would be safer to experiment than regular deadlift.
Quote
unless someone replies to this comment im gonna delete it soon, dont need to clutter the log with stream of consciousness posts no one else finds interesting
well ya stuff can get lost in journals, probably a good idea to post something like this elsewhere.
Anyway, I think you respond very well to volume, just like I did .. not everyone does, it has alot to do with our "genetic fiber composition makeup & training - activity background as we grew up" I imagine. That volume just needs to be total work but seems to be more effective with longer time under tension. It can also be spread out throughout the week instead of setting it up for huge sessions: m-w-f (10x10,5x8,1x20) for example.
Also, like i've said before .. if you're riding a good wave, sometimes you want to just see if you can stay on it a little longer, AELS constraint - safety first. So just be careful switching it up too early, when you're PR'n stuff left & right and your jumps are looking way more powerful. Sometimes it's worth just grinding something out, or making SMALLER alterations, just to make sure you don't fall off the surf board as ez.
peace!!