Author Topic: AGC's journal  (Read 343559 times)

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Coges

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Re: acole14's journal
« Reply #1350 on: February 13, 2019, 05:39:29 pm »
+3
Looking good mate.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

AGC

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Re: acole14's journal
« Reply #1351 on: March 29, 2019, 12:17:28 am »
+3
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

seifullaah73

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Re: acole14's journal
« Reply #1352 on: March 29, 2019, 06:26:15 am »
+1
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: acole14's journal
« Reply #1353 on: March 30, 2019, 12:06:27 am »
0
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

pretty cool.


Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.

hah @ marathon * 4. lmfao!

AGC

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Re: acole14's journal
« Reply #1354 on: March 30, 2019, 01:20:59 am »
+2
Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.

It doesn't have to be a head-to-head competition, just improvement on baseline a year from now, or whatever. Similar to what I was doing with FDL (although that was a bit of a washout, because he barely did anything but squat). And yeah, if you and I can both access a shotput, then I'm keen to do the throw. It's probably my worst 'event' of the lot based on some of the reported scores on that page. I'm way off  :huh:. I'm training for the SVJ/RVJ anyway so it would fit in nicely to add it in. But we can just measure the four events.

Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  :P.

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  :ninja:.

hah @ marathon * 4. lmfao!

A fun fact about the track I train at now: Yiannis Kouros set a 24hr world record there in 1997 (I think) of around 290km, or nearly seven marathons  :o.

AGC

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Re: acole14's journal
« Reply #1355 on: April 07, 2019, 05:29:16 am »
+4
Here are my starting performances, except the overhead shotput throw, of which I haven't acquired a shotput to do yet - working on it.

30m - 3.93sec --> 67 points
<a href="http://www.youtube.com/watch?v=1xjVpnFcDQA" target="_blank">http://www.youtube.com/watch?v=1xjVpnFcDQA</a>

Standing long jump - 2.80m (where the rake is placed) --> 67 points
<a href="http://www.youtube.com/watch?v=XlUazXTGQWM" target="_blank">http://www.youtube.com/watch?v=XlUazXTGQWM</a>

Three jumps - 8.40m --> 68 points
<a href="http://www.youtube.com/watch?v=sp-G4xjPmyk" target="_blank">http://www.youtube.com/watch?v=sp-G4xjPmyk</a>

SVJ - ~30.5'' (~305cm-228cm) --> 61 points
<a href="http://www.youtube.com/watch?v=5XKi_rMt36k" target="_blank">http://www.youtube.com/watch?v=5XKi_rMt36k</a>

Total points for four events: 263

I'm pretty happy with those starting scores overall. I realised after I did it that, reading the rules again, I'm possibly starting the 30m wrong - for a standing start, I think I should instead start with my toe up to the line, rather than two feet back (as if I'm in blocks, which is just how we did it when I trained with the sprint group). I might try and redo that one to see if it's a big difference. I don't know how much I can gain on the 30m, but I can definitely make inroads on the broad jump and SVJ, and the 3xjump is very sloppy (I haven't done this at all since starting back at the track).
« Last Edit: April 07, 2019, 05:31:50 am by acole14 »

adarqui

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Re: acole14's journal
« Reply #1356 on: April 07, 2019, 02:44:53 pm »
+1
pretty cool.

i'd probably get < 10 points on the overhead shotput throw. :<

LBSS

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Re: acole14's journal
« Reply #1357 on: April 07, 2019, 11:50:21 pm »
+2
oh man want to try this now. need to think about where i could do everything here. maybe i'll wait until belgium.
Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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AGC

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Re: acole14's journal
« Reply #1358 on: April 08, 2019, 06:12:30 am »
+2
pretty cool.

i'd probably get < 10 points on the overhead shotput throw. :<

I'm almost nervous to try it, because, based on my other scores, I should be throwing around 15m+....but I'm sure that I was only doing ~12m, which seems way off. We'll see  :huh:

oh man want to try this now. need to think about where i could do everything here. maybe i'll wait until belgium.

Yeah it does ideally require access to an athletics field I think, mostly for the throw. But you're in luck (in fact, you might have already seen this):

https://www.kuleuven.be/sport/sports/sport-offer/individual/indoor-athletics-hall

Looks so nice...*homer-simpson-drool.gif*

LBSS

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Re: acole14's journal
« Reply #1359 on: April 08, 2019, 09:21:02 am »
+1
haha yeah i'd checked that out. looking forward to access to a good gym again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: acole14's journal
« Reply #1360 on: July 13, 2020, 03:46:06 am »
+4
I can't believe it's been this long since I posted in my own journal :o. It's been a turbulent year and a half life-wise. Obviously covid-19 has been totally disruptive to everything, and I've had a bunch of other demands on top of that: two kids now, terrible first job out of PhD, better second job but required a relocation (luckily we just moved in time before Covid shut down everything for the first time in Victoria, Aus).

I have been exercising but not seriously training. Every stat is obviously very low. I am eternally inspired by Coges training at a high level into his 40s with kids, and I want to get back into some form of regimented training, but I have no idea what. Considering doing more running but I am not naturally good at longer stuff, and it would be a time-intensive activity to get near the levels of adarq, LBSS, vag, and the other runners (you're all very impressive btw), which I think would make it more motivating. No gym time either at the moment, but that could be something - I am wary about gyms now though, even once we're out of lockdown #2 in Victoria (the only Aus state to relapse so far). I'm posting just to make sure I keep pushing forward with ideas, otherwise I will definitely slip even more. I'd like to be an active dad with whatever sports the kids want to do eventually (I'm praying it's not soccer), so staying fit is a priority.

(I also changed my name IRL so I changed my username here too  :) )
« Last Edit: July 13, 2020, 05:22:16 am by AGC »

adarqui

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Re: acole14's journal
« Reply #1361 on: July 13, 2020, 10:39:26 pm »
+1
I can't believe it's been this long since I posted in my own journal :o. It's been a turbulent year and a half life-wise. Obviously covid-19 has been totally disruptive to everything, and I've had a bunch of other demands on top of that: two kids now, terrible first job out of PhD, better second job but required a relocation (luckily we just moved in time before Covid shut down everything for the first time in Victoria, Aus).

I have been exercising but not seriously training. Every stat is obviously very low. I am eternally inspired by Coges training at a high level into his 40s with kids, and I want to get back into some form of regimented training, but I have no idea what. Considering doing more running but I am not naturally good at longer stuff, and it would be a time-intensive activity to get near the levels of adarq, LBSS, vag, and the other runners (you're all very impressive btw), which I think would make it more motivating. No gym time either at the moment, but that could be something - I am wary about gyms now though, even once we're out of lockdown #2 in Victoria (the only Aus state to relapse so far). I'm posting just to make sure I keep pushing forward with ideas, otherwise I will definitely slip even more. I'd like to be an active dad with whatever sports the kids want to do eventually (I'm praying it's not soccer), so staying fit is a priority.

whoa awesome. congrats on the kids man!

you made some big life changes lol. nice!



as for training during covid.. ya, running is great. whether it be endurance or sprints etc, getting fresh air (hopefully away from people) and putting in some work is the way to go. so many more people running now than before covid, it's funny & cool. :ibrunning:

forget going into gyms for a long while..  :o

just get consistent w/ something u enjoy & have fun. :ninja:

pc!

Mikey

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Re: acole14's journal
« Reply #1362 on: July 14, 2020, 07:19:02 am »
+1
Welcome back!

Why did you change your name?

Congratulations on your second kid.

What's your body composition like now that you haven't trained for a while?


"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: AGC's journal
« Reply #1363 on: July 14, 2020, 07:59:39 am »
+3
whoa awesome. congrats on the kids man!

you made some big life changes lol. nice!

as for training during covid.. ya, running is great. whether it be endurance or sprints etc, getting fresh air (hopefully away from people) and putting in some work is the way to go. so many more people running now than before covid, it's funny & cool. :ibrunning:

forget going into gyms for a long while..  :o

just get consistent w/ something u enjoy & have fun. :ninja:

pc!

Yep wise advice, thanks mate. I think I am settling on seeng how high I can get my vertical without serious weight training or access to basketball courts at >30y.o, but also thinking about running up to 5km as something different than sprinting. I do remember running cross-country one off-season and getting somewhere around a ~20min 5km near the end of the season just by turning up and doing whatever distance was on that weekend.

Welcome back!

Why did you change your name?

Congratulations on your second kid.

What's your body composition like now that you haven't trained for a while?

Thanks mate. I actually changed it awhile ago after I got married to a combo name, so my wife and the kids would all have the same last name. I found the logistics of changing your name after marriage as the husband strangely difficult! Haha. But I was happy to do it.

Body comp-wise: completely the same as when I was training. That has always been in my favour - I never fluctuate that much from 10%. That's why I always respect guys who really have to train hard to keep bf% in a good range, because genetics really is such a big part of it. With all this layoff, physically I feel like I'm 23yo, not really any major injury history except my L knee with bursitis, but that feels fine atm. I'm sure all the niggles will come back once I start training hard again!

LBSS

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Re: acole14's journal
« Reply #1364 on: July 14, 2020, 11:43:57 am »
+2
yo congrats on the many life changes! the improvement in job condition is not to be underrated, having a job you hate just sucks the life out of you. watched my dad go through that last year, then come out of it this year with a new gig that he really likes. night and day.

fwiw, one thing i like about running is how not time-consuming it is. there's no commute to the gym and only rarely to the track, no real warm-up unless i'm doing speed work (and those workouts are shorter, so it's a wash time-wise). just tie shoes, put on sunscreen and mask, and head out the door. obviously, my runs are longer now than they used to be, but you can gain a lot of fitness with like 4.5-5 hours per week. even now my total running time per week is only 5.5 hours, plus a cumulative hour or so for stretching.

i'm not particularly talented at distance running, either: my history was the same as yours (a casual season of xc in high school during which i ran close to 20 mins). but i'm pretty sure i'll be able to run 18:xx this year, if i stay healthy. that's not very fast, but it's good enough to be top-10 and usually top-3 or 5 in basically any local 5k, which is fun.

that said, i've lost 10 pounds, my strength is basically where it was when i first started lifting weights 11 years ago, and i'm certainly not as explosive as i was in 2016. running is obviously not a great recipe for improving vert, strength, or muscle.

it is fun as hell, though.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter