Author Topic: ADARQ's journal  (Read 697740 times)

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adarqui

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Re: ADARQ's journal
« Reply #6420 on: June 17, 2016, 02:37:32 pm »
0
At your peak as well as now how close was your RL slrvj to your LL version?  I peaked a few months ago and could do dunks w left leg and of course off two feet and my numbers were about:

Standing single leg left: 26
Standing single leg right: 27
Standing dl:   ~34
1 step dl LR  ~40
1 step dl RL   ~35
Multi step LR: ~45
Multi step RL:  ~35
Running sl left: ~36
Running sl right: ~29

:ibjumping: stats ^^

as for me:

Standing single leg left: WNA
Standing single leg right: WNA
Standing dl:  ~30
1 step dl LR  ~33
1 step dl RL  NA
Multi step LR: ~39
Multi step RL:  ~30
Running sl left: ~35
Running sl right: ~25

WNA = would never attempt .. i personally can't stomach SVJ off one leg.. :F



somewhere around there.. my R-SLRVJ was BAD, barely nicking rim. My L-SLRVJ grew as my LR-DLRVJ grew.. In fact I didn't even know I had an L-SLRVJ until one day just trying it after ~45 minutes of bad two footed jumping.. so it was improving without me even knowing about it.

The R-variants didn't grow much at all: R-SLRVJ, RL-DLRVJ.

i think those numbers are all pretty much in the ballpark.. looks somewhat similar to your numbers, relatively.



Quote
I'm wondering if my lack of RL plant can be explained by the fact that my numbers really don't see to make much sense relative to each other...

i would definitely imagine that to be the case.. in RL-DLRVJ, that R leg will be the one you're loading up on, so definitely makes sense that RL-DLRVJ would suffer if R-SLRVJ suffers, in comparison to the LR/L variations.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6421 on: June 17, 2016, 03:36:18 pm »
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how is this not the coolest picture of a "yam" that you've ever seen:



lol. found that on google images, using it as a logo for a codebase. tehe.

adarqui

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Re: ADARQ's journal
« Reply #6422 on: June 18, 2016, 02:56:01 am »
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run emphasis, jump secondary.



06/17/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~5 AM
wakeup = 12 PM
bw = 148
morning resting heart rate = didn't measure
soreness = none!
aches = right knee slightly
injuries = none
standing desk (when on computer): none
feel = good, left eye twitching at times, eyes tired at times
water = alot



Food

12:30 PM

- 2 x wheat toast with peanut butter
- beet + tart cherry juice
- banana
- greek yogurt



Food

5 PM

- greek yogurt
- 2 x green tea



Session: Evening

7:30 PM
- happy I could even train, was raining all day
- legs felt good, but eyes were very tired prior to my first 'step' to initiate training, odd
- shoes: new xc700v3's

run to court:
- 2.01 mi in 12m32s
- WANTED TO HIT 2 MI IN < 12 min.. unfortunately, 3 street crossings make it a bit harder.. need to be able to do it with street crossings regardless though, ie FASTER
- 12 min test: 1.93 mi (0.03 mi off of my PR, i'll take it)
- 1 km: 3m29s
- 3km: 11m32s
- splits: 5m51s (10.26 mph), 6m35s

slow run:
- 1.07 mi in 8m8s

jumps:
- ~30 each leg (L-SLRVJ/R-SLRVJ), submax
- got up decent.. lots of 10'6"s
- didn't push it max, run took alot out of me

run home:
- 3.68 mi in 32m46s
- fought cramp and won.. yay.

new shoes were decent.. not sure i like jumping maximally in them though.. they are thicker than my xc900v2's.

drenched.



Food

10 PM

- 2% milk
- blueberries
- green tea
- banana
- greek yogurt



Food

12 AM

- big bowl of cereal + 2% milk + honey
- orange juice



body seems dead right now.. wrecked.. calves/feet/toenails/quads especially. left & right hip flexors slightly achy. left shin slightly achy.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6423 on: June 19, 2016, 03:43:23 am »
0
rest

06/18/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~5 AM
wakeup = 2 PM
bw = 148
morning resting heart rate = didn't measure
soreness = none, but just deadish feeling in quads/calves
aches = right knee slightly, right hip flexor slightly
injuries = none
standing desk (when on computer): none
feel = good
water = alot



Food

5 PM

- enormous stir fry: grilled chicken, 1 corn on the cobb, half green pepper, half sweet potato, white onions, garlic, kalamata olives, 3 carrots, mixed nuts, jalapeno pepper, red chili pepper, serrano pepper, broccoli, turmeric, olive oil, salt/pepper, goat cheese at the end
- green tea
- a few crackers



Food

10 PM

- hot mint tea
- half of some crumb cake



Food

3:30 AM

- big bowl of cheerios with honey & 2% milk
- english muffin with butter
- beat + tart cherry juice



got a TON of coding done today.. mostly big refactors; fixed some duplicate ajax calls issue - related to the ui router (big speedup), re-did frontend query params system, likes/stars, upgraded halogen/a few deps, and a few other things. very happy with it.

pc

adarqui

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Re: ADARQ's journal
« Reply #6424 on: June 20, 2016, 03:18:28 am »
0
rest. rained all day.

game of thrones = epic tonight.  :headbang:



06/19/2016

Bio: Morning

last night's sleep: ~9 hours
last night fell asleep: ~4 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none
aches = right calf slightly, right hip flexor slightly
injuries = none
standing desk (when on computer): none
feel = good
other = nose clogged almost all day
water = alot



Food

2 PM

- mac & cheese from the local farmer's market
- almond joy
- green tea



Food

5 PM

- green tea
- "vegetarian" chocolate fudge brownie



Food

11 PM

- big stir fry: 3 carrots, 1 potato, 1/2 sweet potato, kalamata olives, garlic, mixed nuts, 1/2 green pepper, jalapeno pepper, red chili pepper, serrano pepper, olive oil, salt/pepper, goat cheese at the end
- 2 x wheat toast with butter



Food

3 AM

- greek yogurt



started off getting lots of coding done today, but then hit a major road block.. couldn't get github registration working for a new user.. finally figured it out though, turned out to be an issue with the location field being empty, in a third party library. took way longer than it should have.

hopefully run + jump tomorrow.

pc!

LEBRON.

adarqui

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Re: ADARQ's journal
« Reply #6425 on: June 20, 2016, 04:40:02 pm »
+2
happy about my 1 mi PR  :personal-record: today for a few reasons.

1. didn't look at my watch AT ALL .. usually towards the end I look at my watch, only to depress myself.

2. didn't think about anything, just ran HARD.

3. didn't try to pace myself.

4. no cramps

hit 5:25 for 1 mi (sustained ~11.07 mph).. PR by (-7 sec). Also tied 1 km PR of 3:13. pretty good! Had a tail wind for ~900m, head wind the rest of the way.

edit: Best estimated 1/2 mile effort (2:35) according to Strava.... so 2:35 at 800m, yet 3:13 at 1000m.. need to fix that. ;f



quick picture of how it looks when I run with literally no pacing, just balls out:



^^ held sub-5min for ~1m:20s.. lowest point is me following a tight curve, always get slower when this happens, kinda like crossing a street.



These usually end up being my best 1 mi runs, when I just go all out from the start and then try to push myself the rest of the way. The interesting thing is, it's not like i'm "feeling" any lactic acid.. obviously there's build up but I don't feel it; in lungs nor muscles. I feel it mentally though.. again that's just my biggest problem.

I actually was hoping to get under 5:20 tbh.. figured with two days rest and just running all out, I could do it.. close but no cigar.

hopefully can get some jumps in later.

pc!

adarqui

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Re: ADARQ's journal
« Reply #6426 on: June 21, 2016, 04:48:26 am »
+2
emphasis: 1 mile sprint, 1 km sprint, ~max SLRVJ jumps



06/20/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~5 AM
wakeup = 1 PM
bw = 149
morning resting heart rate = didn't measure
soreness = none!
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

1 PM

- greek yogurt
- green tea



Session: Afternoon

3 PM
- shoes: nb 5000 v2's

runs:

1. warmup: 0.15 mi in ~46s
- 11.44 mph, 5:15 min/mi

2. warmup: 0.25 mi in 1m28s
- 10.38 mph, 5m:47s min/mi

3. 1 mile sprint: 5m25s  :personal-record: (-7s), 11.07 mph!
- 1 KM: 3m13s, 11.58 mph, 5:11 min/mi pace, TIES PR



Food

4 PM

- 3 x wheat bread with peanut butter
- banana
- green tea
- almond joy



Food

7 PM
- pre-jump session caffeine

- milk + 2 tspn instant coffee + honey



Session: Evening

8 PM
- shoes: xc 900 v2's (good ones)

run: 0.69 mi in 3m35s
- 11.45 mph, 5:12 min/mi
- 1 KM: 3m09s  :personal-record: (-4s), 11.83 mph, 5:04 min/mi
- estimated 800m: 2m33s  :personal-record:
- ran the first ~400m at sub 5min/mi pace, using locked forefoot technique, ~1:08s
- strava: https://www.strava.com/activities/615685496/overview

jumps: nearly 1.5 hours of jumps
- too many jumps to count
- lots of submax, some near max
- submax easy 10'4-10'6, near max 10'7-10'8
- soo many people at the court, had to be careful (balls rolling everywhere) etc
- had several effortless/relaxed/submax jumps that I got higher than expected on.. these feel great

run: 3.13 mi in 22m06s
- legs dead but felt great
- splits: 6:43, 7:10, 7:20, 50s
- 5k: 21m54s

felt really good when i got home.



Food

11 PM

- big stir fry: 4 x potatoes, 3 x carrots, jalapeno pepper, 2 x serrano pepper, full head of garlic, olive oil, mixed nuts, salt/pepper, asparagus in the last 4 minutes, blueberries in the last 2 minutes, goat cheese at the end
- 6 x eggs
- brie & crackers
- green tea

ooh. i took a photo of it with my weak-quality phone:



it really doesn't do it justice though.. was so good. :F



pretty good day.. happy about the performance, how i felt, how i ate, and all of the programming I still got done.

;f

seifullaah73

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Re: ADARQ's journal
« Reply #6427 on: June 21, 2016, 06:22:20 am »
0
Doing low volume training and switching legs for sprinting is helping reduce the pain in my hip but, when at the end I have to stretch my quads, i do the standing quad stretch by grabbing my feet from behind that is extending my hips and that is the thing causing my hip pain to come up, like you mentioned in my thread, that stretching it alot made it worse, so I was wondering if you know a good quad stretch where the hip is not extended in the process.

pc
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/

LBSS

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Re: ADARQ's journal
« Reply #6428 on: June 21, 2016, 09:34:52 am »
0
oh man you're right back at dunking height. nice!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #6429 on: June 21, 2016, 01:51:58 pm »
+1
Doing low volume training and switching legs for sprinting is helping reduce the pain in my hip but, when at the end I have to stretch my quads, i do the standing quad stretch by grabbing my feet from behind that is extending my hips and that is the thing causing my hip pain to come up, like you mentioned in my thread, that stretching it alot made it worse, so I was wondering if you know a good quad stretch where the hip is not extended in the process.

pc

maybe try "not stretching"  :ninja:

i've barely been stretching.. every time i stretch, it makes it worse. so for now i've stopped.. and who knows, maybe i'll never stretch again HEH!

so just saying, maybe just get stretching out of your mind for a while, and keep letting it recover through less volume/frequency.. and see if it recovers even more. you can still stretch other things (hams,calves,lats,chest,shoulders etc).. but maybe lay off quads/hip flexor for a while.

i've since been able to stretch my quads slightly, but more of just like a 'micro stretch' a few times when i just felt i needed too.. nothing forced, no holds, etc.




oh man you're right back at dunking height. nice!

ya for sure, i think i could definitely land a weak one right now off lob.

i'd like to get to ~10'10 before I try some lobs though.. so basically 2 more inches and then i'll try to throw something down. Conscious 10'10" jumps should give me at least 10'11" on a lob when I chase it.

so I need to start preparing by finding or purchasing another lob-ball, super inflated.. and find a 4k HD camera.... hah.

that session where I ran 3 mi up to the court, jumped, and ran back.. need to avoid those.. that wrecked me a bit, even though i still landed some PR's yesterday.. still feel it in my shin SLIGHTLY after doing that.. it's just too much running when fatigued.. tmw i'll probably run 3 mi and jump in the evening session, but, that's mostly fine, as long as i'm not running ANOTHER 3 mi after jumping. Need to keep building running speed/endurance & jumping power, without them hurting each other.

pc!

LBSS

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Re: ADARQ's journal
« Reply #6430 on: June 21, 2016, 01:57:15 pm »
0
iphone 6 shoots 4k, does it not?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

adarqui

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Re: ADARQ's journal
« Reply #6431 on: June 21, 2016, 02:41:42 pm »
0
iphone 6 shoots 4k, does it not?

dno

my phone sucks, so that could be an option.. an upgrade would be nice. but, i also like really pro vid cameras, so not sure.. must research. ;f

regardless, i'd really like to get back into video editing.. that is something i've missed for a long time.

pc!

vag

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Re: ADARQ's journal
« Reply #6432 on: June 22, 2016, 04:25:31 am »
+1
Fuck 4K , big frame rates are more important for us jumpmen.

About iphones:
the 6 shoots  : 1080p@60fps, 720p@240fps
the 6s ( and all the android equivalent price ones ) shoots : 2160p@30fps, 1080p@60fps,1080p@120fps, 720p@240fps

woot

seifullaah73

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Re: ADARQ's journal
« Reply #6433 on: June 22, 2016, 12:36:50 pm »
+1
Doing low volume training and switching legs for sprinting is helping reduce the pain in my hip but, when at the end I have to stretch my quads, i do the standing quad stretch by grabbing my feet from behind that is extending my hips and that is the thing causing my hip pain to come up, like you mentioned in my thread, that stretching it alot made it worse, so I was wondering if you know a good quad stretch where the hip is not extended in the process.

pc

maybe try "not stretching"  :ninja:

i've barely been stretching.. every time i stretch, it makes it worse. so for now i've stopped.. and who knows, maybe i'll never stretch again HEH!

so just saying, maybe just get stretching out of your mind for a while, and keep letting it recover through less volume/frequency.. and see if it recovers even more. you can still stretch other things (hams,calves,lats,chest,shoulders etc).. but maybe lay off quads/hip flexor for a while.

i've since been able to stretch my quads slightly, but more of just like a 'micro stretch' a few times when i just felt i needed too.. nothing forced, no holds, etc.

thanks  :highfive: , I will also have to stop the mobility drills i do before gym, the single leg glute bridge and in the BSS, when my left leg, with hip problem is on the bench, if i go down too deep it will be extending my hip alot so I will reduce the height i go down maybe or focus on putting more weight on the working leg.

I even wanted to get under the bar and do a squat with no weights and the hip stops me from going parallel or lower, which is why i do the BSS.
« Last Edit: June 22, 2016, 12:38:28 pm by seifullaah73 »
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: ADARQ's journal
« Reply #6434 on: June 22, 2016, 02:34:39 pm »
0
Fuck 4K , big frame rates are more important for us jumpmen.

ya very true.



Quote
About iphones:
the 6 shoots  : 1080p@60fps, 720p@240fps
the 6s ( and all the android equivalent price ones ) shoots : 2160p@30fps, 1080p@60fps,1080p@120fps, 720p@240fps

nice! thanks for the info. it would probably be a much better investment to get a really solid phone. I rarely use my (crap) smart phone, but I still use it somewhat. If I could upgrade that AND shoot solid video footage with it, sounds like the way to go.

hooking up a phone to a tripod seems so weird to me.

i'll need to look into it and make a decision fairly soon.. seems like I will go the phone route, because it will be a better investment overall; for work too etc.

one thing i'm excited about already is how light these phones are.. i could literally run to a court like im doing now, and take footage.. can't do that with a big pricey video camera.

phone it is!

LBSS :highfive: vag

^^^ first ever PROPER usage of the high five icon. just saying.

i'll have to figure out whether or not to go with android or iphone.

pc!