Adarq.org

Quote from: adarqui on January 09, 2017, 01:41:15 am

Quote from: Coges on January 08, 2017, 06:34:48 pm

08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.

nice! you going to track your aerobic work on strava by any chance? It'll make it more fun IMHO, running data is fun & you'll be able to track your progress real nice on there.

by gymnastics stuff, I assume you mean ACTUAL gymnastics stuff? You're already doing calisthenics stuff.. will you do that at a facility or at your home?

Also as far as aerobic work and legs goes.. initially you will probably feel it interfere, especially after a 60 minute run (once you work up to that). But really, after a few weeks of consistently working through any fatigue, you should adapt. I've always believed that; and experienced it, look at yesterday vs today's training for example (18 mile run yesterday, very strong high rep heavy lifting today). I think alot of the preconceptions we are fed make us think "we'll always feel bad after long cardio". But really, it isn't the case. I feel bad IMMEDIATELY after long cardio, and until I sleep.. but after I wakeup, i'm fine. Just need to to know you'll be fine if you just stick with it.

Cardio + Lifting + Calisthenics/Gymnastics + Prehab/Movement + Stretching/Recovery covers alot.

word!!

200kg no problemo 

Yes to the tracking. Just did a 3k run and once I figure out how I'll get it on strava. And yeah I think you're right. It's been this massive preconceived idea that cardio wrecks you. Reading a Joel Jamieson book last night and apparently a lot of the initial studies used cardio in excess of 90 minutes to show detrimental effects to lifting. His advice if you're doing it straight after lifting is to limit it to less than 45 mins. Nothing wrong with more on different days though. Also, I've come across Ross Edgley. Not sure if just genetic freak or not but check him out. He is running 30 marathons in 30 days (on a Bulldog self propelled treadmill), can bench 180, squats 200+, does muscle ups with 25kgs attached and did a sprint tri with a 45kg tree branch attached to his back. An absolute beast but also fit as fuck. 

With regards to the gymnastics thing I should clarify it's more gymnastics strength training and not actual gymnastics training. I do want to get into a facility at some stage for some basic level coaching but my training is more on the strength level side. Front lever, handstand, one arm chin, muscle up, etc.

Yeah I'm actually liking where my training is headed. I think it's going in the right direction and I'm happy with it so far.

that guy is a freak wtf?

He might also be on strava, though not actively using it I don't think.

For strava you can use their phone app. Or for a garmin watch, you can use their garmin connect integration. It'll automatically sync to strava once it's synced to garmin connect:

https://www.dcrainmaker.com/2014/08/automatic-mapmyfitness-endomondo.html

Quote from: acole14 on December 28, 2016, 09:33:03 pm

Quote from: Coges on December 28, 2016, 07:54:59 pm

When are you going to be in Melb? I'm away for the next week but if you're here in mid Jan it would be a shame if you, me and Acole didn't at least catch up.

x2, definitely keen for that if it works.

Flew back yesterday! I wasn't going to be around mid jan :/ Stepped on scales this morning with some trepidation, expecting some setbacks but was surprised to see the scale read 79.xx before stabilising on 80.0kg! Which is or was my goal weight for end of 2016 .. so i managed to do okay given the circumstances of plentiful of food and little activity over the 31st-10th period. But im prob a bit fatter than id like and less muscular than id like so it's bitter sweet. Still, back into it today. Wanna get to 79.0kg leanish and squat 6x130kg warmups again then add ccreatine etc and try get 6x140kg@80kg. Want a decent push press, around 5x90-100kg would be dope. And when my foot is healed, go hard on conditioning... that sets the agenda for the year..

100kg push press x 5 would be pretty beast.

run day.



01/10/2017

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~3 AM
wakeup = 11 AM
bw = 158 lb.
- 
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = abrasions where my shorts sit - from friction (mostly left hip and lowr back)
quad stretches throughout the day = decent
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Potential Races

- 02/19/2017: 6 AM: Publix A1A Half Marathon: http://a1amarathon.com/event-details/a1a-half-marathon/
-- http://a1amarathon.com/event-details/results/
- 03/25/2016: 6 AM: Coral Springs Half Marathon: http://www.halfmarathons.net/florida-race-for-womens-wellness-half-marathon-5k/
-- would need to run ~6:30 min/mi to be top 3.


Protocols:

- Kipsang Fartlek: 20 x (1-min on, 1-min off), 20 x (30s on, 30s off)
- half surface: run N miles hard on X surface (asphalt), run N miles light on Y surface (turf/grass)



Food

12 PM

- huge bowl of cereal + 2% milk + honey
- banana
- green tea
- orange juice


Food

4 PM

- pre-made beet juice drink
- banana
- some old watermelon (eeh)
- blueberries



Session: Evening

6 PM

speed (track): 3 mile warmup, 14 x 400m (400m jog rest) (7 mi total), 6 mile cool down on turf
- overall: 16.04 mi in 2h:19m:19s @ 8:41 pace
- every 400 under 6 min/mi .. goal achieved. Eventually this needs to be: every 400 under 5 min/mi 

This turf at FAU's track was really soft/slow compared to the turf I ran on the other day - or my legs were dead from speed, but i doubt it.





happy with it.. legs felt a bit dead tho (considering how good i ran during the 400's with them dead, very happy).. need to stretch more.



Food

8:30 PM

- ensure



Food

9 PM

- cookies and cream milkshake from kilwins
-- OMG AFTER A LONG RUN, THIS IS HEAVEN.



Food

10 PM

- sprite
- gingerale



Food

1 AM

- quinoa + grilled chicken
- propel
- jalapeno chips



Stretching

after run, randomly
- calves a bit tight already



tmw = RDL fest probably.. 

(obviously need to exercise caution with an exercise like this..)

Quote from: LBSS on January 09, 2017, 03:57:00 am

thanks both, good advice. adarq i'm not talking about actually fighting, i meant more grappling/sparring. if i get into the training and it seems like an actual bout would be fun, i'll cross that bridge when i get to it. no interest in getting hit in the head or hitting someone else in the head. although, from a brain preservation perspective, i also really want a motorcycle. 

Arent you from Connecticut?  If so and you're going back there after you're done wherever you're at now, they have an American Top Team in Danbury.  If you're close to it I'd recommend going there.  Once you're in a class you'll grapple with a ton of different body types and levels.  I had to grapple during drills with a few black belts, one was significantly smaller than myself and another one was an ex NFL player(I think he was like a 3rd stringer or some shit) but nonetheless he was a jacked 250.  Then the time where I almost sparred with Bones Jones before he debuted in the UFC lol  I would have gotten fuuucked up.

you almost sparred Jon Jones? RIP. lmao.

Quote from: adarqui on January 09, 2017, 01:16:19 am

74 kg !!

give athletic anorexia a chance!!

no. 

Quote from: adarqui on January 09, 2017, 01:16:19 am

fwiw I absolutely hate bjj.. when I was boxing at ATT, I tried a few bjj classes (no-gi and gi). In the gi class I had several 250-300 lb. men eventually just lie on top of me while trying to choke me out. In the no-gi class I dislocated my pinky toe completely while doing drills on the mat, oh that was after doing like 10 minutes of chokes. hahaha. At that point I realized, I will do everything to stay on my feet if I have to defend myself. i'll stick2boxing. lol.

If you end up training with some dedicated wrestling/bjj/mma folks, you'll find some great training partners.. Those people are nuts and usually train pretty hard. It's a cool group of people.

pC!

yeah it looks like a recipe for lots of injuries. OTOH, i want to fight someone. the size difference thing could be kind of cool even, at least in sparring, because you have to play to each other: the class i watched in saigon had big dudes grappling with little women and they just made it work. obviously the guy could just crush the woman if he wanted to in a lot of cases, but that's not what the training is about, and people were working together on it. seemed like fun.

cool.

btw, "i want to fight someone" -> meaning, you want to actually fight in a sanctioned match?

if so, you're smart.. that is a somewhat of a problem. Eventually you'll worry about your brain and such, it happens to pretty much every "smart person" who wants to fight. Progressively harder sparring will leave you with headaches and such .. smart people eventually worry.

fight training itself is fun/beneficial though.. it's the hard sparring component of preparing for a real fight that starts to make you think..

I've never had real migraines in my life, other than when I was hard sparring (hours after matches) ~2-3x/wk for several months.. And I barely got hit, had great defense. But even blocking punches (covered up) can rattle your brain etc, and especially if you get caught with clean shots... even with head gear etc. Head gear can even make it worse, apparently (some studies find) - mostly due to absorbing more shots and increasing the surface area for shots to land IIRC.

as for sparring bigger people, that's how I got hurt. I was < 150 sparring lots of people 170-185. Weight difference and bone structure are huge factors. I ended up getting hurt by punching someone hard on top of their head (when they ducked down), wrecked my index knuckle. Had that person been ~150 instead of ~180, I might have been ok, not sure.. But you have to be careful of trainers who aren't actually looking out for you, it happens alot in these fight gyms.

but ya there's a difference between light sparring and hard sparring .. light sparring with bigger people is fine as long as they aren't psychopaths (who try to hurt you out of nowhere). But hard sparring with much bigger people?? not a fan..

anyway not trying to scare you away from it, just figured i'd mention some stuff based on my experiences.

also i'm talking about striking, not BJJ.. when I see "fight" I just immediately think striking. So sorry if i'm off.

pc!