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Messages - AGC

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1
I'm late but well done on the job!

EDIT 2: also, just to say thanks again vag and also adarq for your input. it's still wild to me that i have entirely virtual friendships built through this site but there it is. i don't even know what vag looks like. but i definitely trust his advice and that's just cool.

you just forget what he looks like, hasn't posted vids in a long time. :ninja:

and sure np! before reading that you accepted, I was going to say i'd lean towards taking it as well. To me it sounded like some of the freedom of not working (in addition to personal projects/ideas/being patient) was keeping you away from it (i can related to that 1000%). But once you start back up, you'll probably be pretty happy. From what you told us about it, sounds like a solid opportunity.

sick man congrats!

and regarding virtual friendships, you're always welcome to come hang @ the farm (haha). you know I don't travel much (at all), so if you're ever in the area (SFL) lmk and we'll plant some trees :ibjumping: :ibrunning: :wowthatwasnutswtf: :highfive:

pc!

I also value the virtual friendships here a lot, not just for training but for different perspectives and interesting debates etc. The site seems to have retained a lot of sensible members: credit to adarq. Plus, all the adarq.org member meetups I've had IRL have been great fun too. I will never forget T0ddday flogging me for 4+ hours on the track, gym, and bball courts while jetlagged, haha. There's always an open invite to anyone travelling through or to Melbourne in the Covid-free future to hmu!

2
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 09, 2020, 05:59:06 pm »
Strong AF at the moment mate!

Good call on the farmers walks. I've been meaning to start doing them again (and also suitcase carries) to work on my core. I never did figure out how to make my obliques grow.

I'm enjoying them so far albeit only done 2 sessions with them. They feel functional and a nice way to end a workout.

I used to do them a lot at my old gym but I had to do a bit of weird route to get enough meters in. One time someone said: "The dumbbell rack is over there mate if you're looking for it".  :derp:

3
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: November 04, 2020, 06:37:47 pm »
505LB BEASTLY SQUATTING MY GUY!!!!

505LB is a massive lift and a massive milestone. Definitely deserves something to mark this moment.

Here is something I made in paint with my laptop with some editing and copying the muscle legs.



 :goodjobbro:       :lololol:

EDIT: Had to edit, as I couldn't see where the shirt ended and made it cover the back of your butt lol and some other stuff, but fixed it.

Nice pic! Love it.

Well done KF!

4
It's that time of the season again, colds and fever.

Not feeling well, bronchitis and yesterday runny nose.


Get tested mate, the UK is nuts atm.

5
Progress Journals & Experimental Routines / Re: AGC's journal
« on: September 26, 2020, 08:00:23 am »
Last week:

1km at track: 3m49s (RPE 9.5)
400m - 1m15sec (a bit cooked from 1km)

A few other short barefoot runs at ovals when out with kids.

Knee Ability stuff most days. I can do the Peterson stepups with 4kg/>6'' drop pretty well for 20+ reps, 2-3 sets. I still mostly feel this in my glutes the next day but the VMOs are looking a bit bigger.

Yesterday:
1km warmup in 4m45s
3km in 14m40s (4m45s/4m48s/5m07s), RPE 9 --> pretty slow! But not too sore today, so I feel I can build from here.

Revised running goals:

400m =<65s
800m =<3m
1k =<3m40s
2km =<9m
3km =<14m

I think these are all pretty achievable even with my relative lack of running. I am so far away from even a sub-23 min 5km at the moment but that's a good long term goal.

6
Progress Journals & Experimental Routines / Re: AGC's journal
« on: September 11, 2020, 08:56:49 pm »
Now that's there's a handy 100m track on grass where I run, I do my old track warmup barefoot. This has really mitigated the R calf issue, so I'm more confident to try >1km fast.

Yesterday:
Track warmup
Barefoot strides
2km - 9m19sec (4m30s/4m49s) - RPE 9
Slow 1kms x 2

Very windy and hard run. Tomorrow I might do and do a track 1km just to see if this track is an accurate 1km.

7
Reading, Books, & Sheeit / Re: Book Journal
« on: September 08, 2020, 08:04:54 pm »
Solid list! I'm slightly embarrassed to post mine. I advise pre-dads to get their reading in now because time to read books simply vanishes. I have switched to short story compilations just to feel like I'm reading more than one or two books every three months  :wowthatwasnutswtf:

1. Major American Short Stories
2. The Australian Short Story (ignore the review score on this one, small sample size)

8
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 05, 2020, 08:39:32 pm »
What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Interesting. I have been playing piano again over the last year or so after a 10+ year hiatus. I might have to start juggling too! What do you like playing?

Give it a shot and see if you notice a difference too. I've been playing Fur Elise and trying to get those two fast bits down. It's so much harder than it seems but after a juggling session my hands were moving much more independantly of each other and I could actually track their spacing better.

As far as playing I play a bit of everything. Currently working on the Letter by Joe Cocker but have a bit of everything from classical to boogie woogie, blues and jazz. And some 70s rock too.

What about you?

Yeah pretty similar. My old books are mostly classical and blues/ragtime. I stumbled across this youtube channel where the guy has good versions of all of Scott Joplin's ragtime pieces, would love to be able to play some of them. Really wish I'd kept it up since HS but luckily I think if you learn the basics at a young age you can pick it up again pretty quick.

9
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 03, 2020, 02:26:43 am »
What's funny is when I have been juggling and I play the piano afterwards I notice my coordination with both hands playing together is far improved but I do get tired more quickly though.

Interesting. I have been playing piano again over the last year or so after a 10+ year hiatus. I might have to start juggling too! What do you like playing?

10
Progress Journals & Experimental Routines / Re: AGC's journal
« on: September 01, 2020, 12:53:31 am »
Have had about 5-6 sessions similar to the last few. A little hard to stay consistent at the moment as Melbourne is pretty locked down, and initally exercise was restricted to within 5kms and no driving to and from. But they changed the driving restriction over the last few weeks so I have been back to the usual track. The last few sessions have been really windy but the 1km time is coming down.

Today's session:

Jog/dynamic warmup
4m0s (RPE 9)
~5mins rest
4m15s (RPE 9)
~5mins rest
4x100m barefoot strides(~70-80%) with walkback recovery
KOT/ATG exercises.

I have still been treating my R calf gently, not running more than 2-3 x 1kms, and stopping if it starts getting tight in the 2nd run. I'm not aiming for anything so no need to push it. The sports facility painted a five-lane 100m track in between two soccer pitches where I run, which is handy. I have found barefoot striding to be super-effective for pretty much any lower limb complaint, so I have mixed that in as well. Feet feel sore initally but after a few sessions they feel a lot stronger. Once I get more consistent (>2x/week running 3+ 1kms at a good pace) I will try and do some 2km+.

Also, the KOT/ATG stuff has been useful so far. Definitely feel my lingering L knee bursitis a lot less. Thanks Coges!

11
Basketball / Re: NBA 2019 - 2020 Season
« on: August 27, 2020, 08:45:59 pm »
yeah but the crazy thing is, as jemele hill pointed out, the NBA season isn't going to be cancelled because of covid. the bubble has been working really well. it's going to be cancelled because of racism.

STRIKE STRIKE STRIKE STRIKE STRIKE

Yeah I was meaning due to the restrictions on players being able to participate in the movement for several months. I think a lot of them would be getting frustrated being sidelined for that long. Regardless, they decided not to abandon the season yet (probably once the $$$ implications were slept onwith a new CBA approaching).

12
Basketball / Re: NBA 2019 - 2020 Season
« on: August 27, 2020, 01:51:04 am »
https://www.cbssports.com/nba/news/nba-boycott-live-updates-jacob-blake-shooting-leads-to-bucks-magic-lakers-blazers-okc-rockets-postponement/live/

holy fuckin shit the bucks went on a wildcat strike today against the attempted murder of jacob blake and now all of today's games are postponed. absolute muhammad ali king shit.

 :headbang:

EDIT: holy fuckin shit the brewers decided not to play, too! the nba is one thing but baseball is full of rednecks! that is wild.

The whole bubble thing felt pretty unsustainable with everything going on. I hope the players can band together and get TF out of there. Imagine what a significant statement that would be given how much $$$ is at stake.

13
Progress Journals & Experimental Routines / Re: AGC's journal
« on: August 10, 2020, 12:22:18 am »
Track - 6/8/2020

6x400m , ~5mins b/w

ATG/KOT

I didn't time these but probably all around 90sec, just tempo sprinting.

1km track

4m15s (RPE 9)
~5mins rest
4m30s (RPE 9)
~5mins rest
4m30s (RPE 9)

ATG/KOT stuff, pushups

Very wet day. Still feel very slow and unfit, but getting more volume of =<4m30s 1kms in without R calf flaring up. Will hopefully progress to doing 4-5 1kms in this session, then 2kms etc.

14
Progress Journals & Experimental Routines / Re: AGC's journal
« on: August 02, 2020, 04:39:04 am »
1kms today:

3m52s (RPE 9-9.5) - local  :personal-record:
~5mins rest
4m32s (RPE 8)
~5mins rest
4m20s (RPE 9)
500m jog.

3x10-20 pushups and core stuff, ATG exercises.

Very nice weather day today. It's the weekend so I went a bit harder on lap 1. From memory my fastest 800m on the track when training hard was 2m30s, and my best 1200m was around 4m05, so I would imagine I would have run a track 1km in around 3m20s. That would be a nice goal to hit. Calves still a bit sore during the run but improved overall.

15
Progress Journals & Experimental Routines / Re: AGC's journal
« on: July 29, 2020, 08:51:32 am »
1kms today:

4m06s (RPE 9) - local  :personal-record:
~5mins rest
4m10s (RPE 9)
~5mins rest
500m jog, R calf dead again so not forcing anything.

10/leg SL sqs, 20/leg SLDLs, KOT calf raises, 3x7 box jumps approx 24''

Got my new Zoom Rival Waffles and they are great. Not sure if it was the new shoe speed boost effect or I'm finally getting a bit fitter, but ran good times today. Need to focus on this troublesome right calf. Nothing to gain at this point so taking it easy. Next time I might try and get in more volume at lower intensity given I "PRd" today.

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