7996
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>
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7997
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.
7998
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!!
7999
Crazy Weird Analysis & Stuff :) / Association: Vertical jump to 1 mile running
« on: September 23, 2017, 04:33:29 pm »
I've been meaning to post this for a long time, just never got around to doing it .. i'm also pulling these numbers directly out of my ass. they make some sense to me though, but this post is just for fun. I used the "half-assed intuition approach" to create this chart.
vj = SVJ or RVJ, someone specializing (jumping alot) in either.
mile = maxed out mile run
Association Chart: Men's VJ vs Mile:
50 - 3:43
49 - 3:45
48 - 3:50
46 - 3:55
44 - 4:00
42 - 4:15
40 - 4:30
38 - 4:45
36 - 5:00
34 - 5:15
32 - 5:30
30 - 5:45
28 - 6:00
26 - 6:30 "average"
24 - 7:00
22 - 7:30
20 - 8:00
alternative chart using ~15s between everything, which is pretty similar to the chart above (this chart is probably nicer, come to think of it):
50 - 3:30
48 - 3:45
46 - 4:00
44 - 4:15
42 - 4:30
40 - 4:45
38 - 5:00
36 - 5:15
34 - 5:30
32 - 5:45
30 - 6:00
28 - 6:15
26 - 6:30 "average"
So, i'll use myself as an example. My best GPS watch timed mile last year was 5:06, that would put me at an association level of a "~35 inch VJ". My best 5k last year, around the same time, GPS watch timed, was 18:12, which would put me at a "~29 inch VJ" equivalent per mile (~5:55), which makes sense because i'm using submax mile power, per mile, for 3.1 miles. So obviously there would need to be different standards for 5k, 10k etc, as the scale would shift downward (slower).
This also brings me to another thought i've had, which is why I basically created this little association/correspondence chart to begin with: it seems I can reach a ~5:06 mile alot faster than I can reach an associated ~35" VJ (RVJ). It seems that I have a much bigger ceiling for running, even at a "much older age" (5+ years), than I did with vert. This makes sense obviously, because one reason I became so obsessed with vert/dunking, was because I had never even come close growing up/early 20's, so I just wanted to do it so bad. Meanwhile, that entire time, I probably had (& maybe still have) a much better chance at reaching the ~42" vert association range, with running (~4:15 mile) etc.
Also, for an elite runner like Mo Farah:
https://www.iaaf.org/athletes/great-britain-ni/mohamed-farah-179892
Take Mo Farah for example, his fastest mile is 3:56, which is an associated VJ of ~45". His 5k PB is 12:53, which is ~4:09 per mile, with each mile at an associated VJ of ~42.X". His 10k PB is ~4:19 per mile, which is an associated VJ of ~41.X".
Finally, one of the most interesting things to me about running vs jumping, is that I can hit running paces high up on the association chart, for shorter intervals. We can't do that with VJ, unless we use a trampoline or bands, but that doesn't count. Perhaps an equivalent aid would be wind-aided running & wind-aided jumping. Wind-aided runups make sense, I tried to never go into the wind when I was dunking, always felt better with a tail wind than a head wind. Same for running when i'm able to choose. There's also the crowd/fan/race/competition factor, that applies to both running & jumping, so that could be used to stimulate higher performance per session.
So, if we can hit higher paces for shorter intervals, it could mean it's actually easier to improve running than it is to improve jumping. I mean how else do you stimulate more motor recruitment in a jump, other than wind & crowd? That's where STIM sessions/PAP/DJ's/Plyometrics comes in.
Also, the amount of reps you can put in with running vs jumping is very significant. That's one reason i've been doing lots of light/submax jumping lately, but my frequency is still way too low to properly adapt & improve, I think.
peace!
they make some sense to me though, but this post is just for fun. I used the "half-assed intuition approach" to create this chart.vj = SVJ or RVJ, someone specializing (jumping alot) in either.
mile = maxed out mile run
Association Chart: Men's VJ vs Mile:
50 - 3:43
49 - 3:45
48 - 3:50
46 - 3:55
44 - 4:00
42 - 4:15
40 - 4:30
38 - 4:45
36 - 5:00
34 - 5:15
32 - 5:30
30 - 5:45
28 - 6:00
26 - 6:30 "average"
24 - 7:00
22 - 7:30
20 - 8:00
alternative chart using ~15s between everything, which is pretty similar to the chart above (this chart is probably nicer, come to think of it):
50 - 3:30
48 - 3:45
46 - 4:00
44 - 4:15
42 - 4:30
40 - 4:45
38 - 5:00
36 - 5:15
34 - 5:30
32 - 5:45
30 - 6:00
28 - 6:15
26 - 6:30 "average"
So, i'll use myself as an example. My best GPS watch timed mile last year was 5:06, that would put me at an association level of a "~35 inch VJ". My best 5k last year, around the same time, GPS watch timed, was 18:12, which would put me at a "~29 inch VJ" equivalent per mile (~5:55), which makes sense because i'm using submax mile power, per mile, for 3.1 miles. So obviously there would need to be different standards for 5k, 10k etc, as the scale would shift downward (slower).
This also brings me to another thought i've had, which is why I basically created this little association/correspondence chart to begin with: it seems I can reach a ~5:06 mile alot faster than I can reach an associated ~35" VJ (RVJ). It seems that I have a much bigger ceiling for running, even at a "much older age" (5+ years), than I did with vert. This makes sense obviously, because one reason I became so obsessed with vert/dunking, was because I had never even come close growing up/early 20's, so I just wanted to do it so bad. Meanwhile, that entire time, I probably had (& maybe still have) a much better chance at reaching the ~42" vert association range, with running (~4:15 mile) etc.
Also, for an elite runner like Mo Farah:
https://www.iaaf.org/athletes/great-britain-ni/mohamed-farah-179892
Take Mo Farah for example, his fastest mile is 3:56, which is an associated VJ of ~45". His 5k PB is 12:53, which is ~4:09 per mile, with each mile at an associated VJ of ~42.X". His 10k PB is ~4:19 per mile, which is an associated VJ of ~41.X".
Finally, one of the most interesting things to me about running vs jumping, is that I can hit running paces high up on the association chart, for shorter intervals. We can't do that with VJ, unless we use a trampoline or bands, but that doesn't count. Perhaps an equivalent aid would be wind-aided running & wind-aided jumping. Wind-aided runups make sense, I tried to never go into the wind when I was dunking, always felt better with a tail wind than a head wind. Same for running when i'm able to choose. There's also the crowd/fan/race/competition factor, that applies to both running & jumping, so that could be used to stimulate higher performance per session.
So, if we can hit higher paces for shorter intervals, it could mean it's actually easier to improve running than it is to improve jumping. I mean how else do you stimulate more motor recruitment in a jump, other than wind & crowd? That's where STIM sessions/PAP/DJ's/Plyometrics comes in.
Also, the amount of reps you can put in with running vs jumping is very significant. That's one reason i've been doing lots of light/submax jumping lately, but my frequency is still way too low to properly adapt & improve, I think.
peace!
8000
Progress Journals & Experimental Routines / Re: FP's log
« on: September 23, 2017, 03:05:06 pm »I'll have Friday off and I'll closely be monitoring my knee swelling after today's practice, which will decide if I go to practice on Thursday or not. Pickup game on Sunday and Monday practice had very little effect on my knee so I'm not sure it's a problem at all.
And I kind of disagree with you about pre-tournament week training. I think this is the most important time to be getting reps in, those 50-50s will be key if I manage to set them up because I don't get a lot of opportunities to practice them. I don't think I've had any significant air battles this entire season and I modify my in-game playstyle to avoid them (because they are risky) which means I might be kind of rusty in terms of air game. These 50-50s will let me know where I'm at when matched with someone my height+jumping ability so I can adjust my game plan accordingly. Throws should also be peaked out as well as defensive positioning and cutting routes. It doesn't matter how good you were a week ago it matters how good you are right now, and last minute SPP is critical IMO
ya i'm def on the last minute SPP boat.
LBSS's point, without this portion "incremental improvement at practice between now and then likely to be minimal," makes more sense regarding the knee IMHO, because I don't think FP would be looking for improvements in this week, just trying to stay sharp. But LBSS's concern also makes sense, it just sucks knowing you have to weigh these trade offs because of knee inflammation.
so ya, staying sharp without aggravating the knee, and even better - facilitating recovery to get it as close to 100% as possible, seems like the ideal situation.. that sh*t is definitely tricky though.
also, if FP hasn't been doing some of those types of movements in games, but expects to do some of them in some of these regional games, getting just a little bit of it in prior, could help along the injury prevention route .. just giving his body those looks before hand, and not spur of the moment at competition intensity, could help a little.
reducing the volume on things like jumps and/or not truly trying to max them out would be one of my first moves.. those damn landings are intense.
regionals popped up quick! hope you're killing it man.
peace!
8001
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: September 23, 2017, 02:12:01 pm »
stumbled upon this, was a fun quick read. I get the vibe that he ran 1600m though, not 1609 lmfao. not like it matters much, still pretty much right on, but that'd be funny (and suck) if someone realized that afterwards (like me way back).
Nick Willis seems like a cool dude .. elite athlete but also responds to people on social media & seems to have interest in the coaching side of things.
https://www.outsideonline.com/2167096/mission-barely-possible
Nick Willis seems like a cool dude .. elite athlete but also responds to people on social media & seems to have interest in the coaching side of things.
https://www.outsideonline.com/2167096/mission-barely-possible
8002
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 22, 2017, 09:53:14 pm »
full rest today.
Got some compression shorts for running/sprinting .. going to try em out. They feel pretty good, just hope they aren't too small.
some rib in my right back has been bugging all day.. may have stretch my right rear delt to hard, when i twisted into it a little. lame. stupid.
09/22/2017
bw = 147
-
soreness = none
aches/injuries = spot on left side of left foot acting weird rarely, slight pain in a rib on my right side
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = ok
wakeup = 9 AM
-
- slept in
diet:
- 10 AM: 2 x sunny side up eggs + 2 x san fransisco sourdough bread, 2 x fried banana, sweet green tea
- 11 AM: water w/ lemon
- 1 PM: some lemon/turmeric drink, was real good
- 6 PM: chicken pita with tzatziki from a greek spot, water w/ lemon
-- pretty good!
- 9 PM: 4 x banana, avocado, water w/ lemon
stretch:
- 1 PM: soleus alot, during dishes
- 1:30 PM: everything after shower
- 10 PM: everything before bed
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)]
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,]
- total: 20691m
- 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)]
- 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")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"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)]
- (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")]
Got some compression shorts for running/sprinting .. going to try em out. They feel pretty good, just hope they aren't too small.
some rib in my right back has been bugging all day.. may have stretch my right rear delt to hard, when i twisted into it a little. lame. stupid.
09/22/2017
bw = 147
-
soreness = none
aches/injuries = spot on left side of left foot acting weird rarely, slight pain in a rib on my right side
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = ok
wakeup = 9 AM
-
- slept in
diet:
- 10 AM: 2 x sunny side up eggs + 2 x san fransisco sourdough bread, 2 x fried banana, sweet green tea
- 11 AM: water w/ lemon
- 1 PM: some lemon/turmeric drink, was real good
- 6 PM: chicken pita with tzatziki from a greek spot, water w/ lemon
-- pretty good!
- 9 PM: 4 x banana, avocado, water w/ lemon
stretch:
- 1 PM: soleus alot, during dishes
- 1:30 PM: everything after shower
- 10 PM: everything before bed
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)]
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,]
- total: 20691m
- 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)]
- 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")]
Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff")]
Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"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)]- (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")]
8003
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 22, 2017, 09:40:31 pm »
mo farah used to cut the back of his shoes because it bugged his achilles.
<a href="http://www.youtube.com/watch?v=mcR0kRelKo0" target="_blank">http://www.youtube.com/watch?v=mcR0kRelKo0</a>
8004
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: September 22, 2017, 09:21:21 pm »
^^ Felix in the background?
Just picked up a pair of compression shorts like that.
Just picked up a pair of compression shorts like that.
8005
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: September 22, 2017, 08:52:59 pm »
O
M
G
insanity.
M
G
insanity.
8006
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: September 22, 2017, 05:41:18 pm »
was searching for this shit rapper i've heard on the radio, then stumbled upon this:
http://www.npr.org/sections/therecord/2017/03/02/517944288/mysonnes-viral-freestyle-makes-a-strong-case-for-a-new-york-rap-resurgence
dude kills it.
"they ain't telling you their stories, they tellin you mine" and then he goes off to "apologize" (lol).
<a href="http://www.youtube.com/watch?v=85HpWjKLYW0" target="_blank">http://www.youtube.com/watch?v=85HpWjKLYW0</a>
man he just goes off @ ~5 min.
http://www.npr.org/sections/therecord/2017/03/02/517944288/mysonnes-viral-freestyle-makes-a-strong-case-for-a-new-york-rap-resurgence
dude kills it.
"they ain't telling you their stories, they tellin you mine"
and then he goes off to "apologize" (lol).man he just goes off @ ~5 min.
8007
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 22, 2017, 02:13:04 pm »
haha
8008
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: September 22, 2017, 02:11:45 pm »
i've been meaning to get some shorts like he has .. need to figure out what to get.
also, his jersey is nice.
also, his jersey is nice.
8009
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 22, 2017, 02:10:07 pm »
just watched "breaking2" on National Geographic, well done. Just a recap of the buildup/event.
Man, I Kipchoge is just incredible. It's jaw dropping how beautiful he runs for 26.2 miles.
Man, I Kipchoge is just incredible. It's jaw dropping how beautiful he runs for 26.2 miles.
8010
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 22, 2017, 12:50:51 pm »
Well this came out ridiculous. Two eggs sunny side up on san fran sour dough, and 2 friend bananas. That bread + egg combo complement each other really well…