Adarq.org

08/01/2017

bw = 160
soreness = calves slightly (right more-so)
aches/injuries = 2nd toes - blisterish on the front of the toe, right big toe callus a little

feel pretty good though.


speed work - walk back recovery:
- ~8:30 AM - ~11 AM
- felt pretty good, got in a bunch of quarters. the most since coming back from injury.
- legs were absolute toast by the end.
- i'm handling the Florida heat/humidity pretty good too, which is a good sign.
- my top speed was actually lower than expected. I did hold back somewhat on my initial quarters - so to not completely blow myself out.. probably explains it a bit.
- had a nice 0.26 mi @ ~4:52 pace
- no socks: decided to go no socks, then changed my mind, put on my slippery socks, and when i got to my workout area, took the slippery socks off. man, feet actually felt really good with no socks. I think some of the blister-ish things on both of my second toes might have felt it a bit more without socks, but, overall I think my feet were fine.
-- I feel like I have alot more "grip" in my shoes, without socks.. especially compared to my slippery non-friction socks - these socks suck so bad.. my NB non friction socks are perfect, these other ones I got from "Dicks Sporting Goods" are horrible.
-- going to experiment again with no socks, probably on Sunday .. then I might just make it my norm for speed work.
lower back sore after this session.







Had a nice meal afterwards:
- watermelon with lemon juice, black tea (teas tea), grape fruit



Should get my replacement jump rope soon.. can't wait TBH. Miss running jump rope.. Going to keep my intervals to around ~5-10 minutes, with walk back recovery, in order to try and prevent my left shoulder (which has some scar tissue from boxing) from flaring up.

Running jump rope is one of those "special methodologies" imho:
- gets you on your forefoot naturally
- increase HR like crazy (arm exercise) even at a slow moving pace
- low impact, soft bouncy stimulus
- shoulder power/speed/conditioning
- coordination/timing/rhythm



calisthenics:
- 7 PM
- got lit up by mosquitos
- chinups: BW x 9
- dip variation: BW x 10
- straight single leg hip flexion: x 20
- straight single leg hip extension: x 35
- pmghr bench, quarters: BW x 6
-- much better than expected .. felt great

Think i tweaked my back a bit, will know later if it gets worse

bench: 135/225x10 - 275x3 - 285x3x1
Hex press/rolling dumbbell extensionsx3x10
tricep work

grace@95lbs (30 clean and press)
Forgot her name@65lbs ( 30 snatch)
DB Clean/snatch/swing

went 21-15-9 but on 15 my back tightened up a lot.  To fix this i bought a reverse hyper

https://images-na.ssl-images-amazon.com/images/I/41CjmIox2zL._SL1500_.jpg

damn nice. I really wish I had taken up an offer to buy the reverse hyper from Memorial Sportscenter when I left .. well it wasn't even "buy it", it was just "take it" .. needed a uhaul/truck etc tho, and just didn't. Bad move. Loved reverse hypers.

hope your back is good.. don't go crazy/heavy on the reverse hypers right now, just repping them out light will probably feel amazing.

https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/

Bret Contreras re-evaluates hip thrusts.

FWIW, I personally have never been much of a fan of hip thrusts. I do like high rep single/double leg glute bridges (hip thrusts) -> but that's light weight, high rep.

7/22/17 Saturday BW=168.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x235, 5x5x230
trapbar deadlift 3x185, 3x235, 3x8x280

7/31/17 Monday BW=167.4

jumps ~ 35
squat 2x185, 1x225, 3x5x235
trapbar deadlift 3x185, 3x235, 3x8x285

This month has seemed unproductive. New job has me on my feet walking much more then the last, plus the new schedule has deflated my motivation.
It did feel good to get under the bar, have to keep that in mind.

productive or not, you're still getting these sessions in .. which is more effective than what i've done several times: fall off & just ditch everything, and end up detraining completely.

it's interesting how our psychology always comes into play .. I mean, your squat isn't progressing but you made some progress on deadlift, you're still training - thus not detraining .. so, you're still "hanging on" while in a down phase, which allows you to be much better prepared for the next up phase.

just keep maintaining & pushing when you can, but then really take advantage of your upswings.

also cool with the dunks. people with freak verts off dribble always amaze me, especially when it looks like they aren't relying on arm swing at all.. just looks insane.

peace!

does anyone have any idea about drone tech? what's a good drone that can follow you running? hehe!!

07/31/2017

BW = 158
soreness = calves (right especially)


walk:
- 12.0 mi in 2h57m
- no reading, raining too much
- everything easily under 15 min/mi
- walked at basically the same effort as yesterday, but was way faster.. just felt way more powerful.
- didn't need to shut anything down either, felt good.





a photo of some palm trees in the stormy weather, love how it came out:





funny the difference in leg power a day can make..

yesterday's walking miles:



today's:






had a really good snack after that walk.. 4 x whole foods sourdough bread: 2 x toasted with butter, 2 x untoasted with goat cheese ... and milk + protein. It turned out to be such a damn good snack.. the toasted bread+butter & untoasted bread+goat cheese really complemented in each hehe!!



light bw:
- ng pullups: BW x 9 (5 fast, 4 dead hang)
- full dips: BW x 12
- standing straight leg raise: x 20
- standing straight leg hip abduction: x 20
- calf raises: BW x 40
-- nice glute burn
- pushups: BW x 30

Quote from: adarqui on July 30, 2017, 04:16:29 pm

Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- less of a brute force approach, more of a let it come to me approach.

One of my long term goal is also to be like one of those kenyan marathon runners that can run for days without stopping. Must be nice to run at a decent pace and feel like you're walking on water light. Would be a great experiment to see how well the human body can adjust from being a chain smoker at one point to being a well adapted marathon runner.

cool. I imagine that's what the "runner's high" is all about - feeling like you're just floating. Seems to happen in the longer distance events. I've never been high so I don't really understand it from a "high" perspective.

you'd be surprised how many people do stuff like that though.. people who just can't take it anymore & turn to long distance running, and completely transform. Not saying they become elite level or anything, just that they radically transform - no more cigs, alcohol, drop tons of weight, eat clean, become running addicts etc.

distance <X> (cycling, running, swimming, etc) can be pretty transformative. it's also a great way to just "detach" temporarily, from every day life.

elite distance running is so beautiful.

cool though, do it.

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