Author Topic: ADARQ's journal  (Read 475682 times)

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seifullaah73

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Re: ADARQ's journal
« Reply #7260 on: August 08, 2017, 11:02:00 am »
0
When doing calf raises, do you ever get that situation when you are going on to the balls of the feet, the feet rotates outwards and you find yourself doing calf raises using the outer half of your feet. How do you fix it if it is a problem? maybe if you point both toes inwards?
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

adarqui

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Re: ADARQ's journal
« Reply #7261 on: August 08, 2017, 01:10:47 pm »
+1
When doing calf raises, do you ever get that situation when you are going on to the balls of the feet, the feet rotates outwards and you find yourself doing calf raises using the outer half of your feet. How do you fix it if it is a problem? maybe if you point both toes inwards?

me personally? nope.. I don't know of any corrective magic for it, but, if you can do say 10-20 reps with proper form, then it slips into that inverted form, sounds purely like some muscle weakness going on, which is better than some structural issue.

pointing toes inwards could help but, i'd imagine you could actively engage internal rotators of hip, adductors of thigh, and focus on plantar flexing neutral, through the big toe. I mean if you're peroneals are weak, I imagine that could be the culprit. Not sure if direct peroneal work (with bands) would have much of an effect.. single leg lateral plank is better at targeting the peroneals imho, but muscles at the hip seem to fatigue quicker.

some dynamic strengthening exercises for it could be side to side single leg line hops (minimal vertical emphasis, just side to side low hops over a line).. should set them on fire if they are weak.

seifullaah73

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Re: ADARQ's journal
« Reply #7262 on: August 08, 2017, 03:28:32 pm »
0
For me, it happens straight away like first few reps, I have to like force myself to come up on my toes. Don't know it happens.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

adarqui

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Re: ADARQ's journal
« Reply #7263 on: August 08, 2017, 10:15:30 pm »
+1
For me, it happens straight away like first few reps, I have to like force myself to come up on my toes. Don't know it happens.

ah damn.. dno really, could be so many diff things I guess. I'd just keep trying to focus on maintaining form (manually) and maybe try to strengthen the peroneals more.

adarqui

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Re: ADARQ's journal
« Reply #7264 on: August 08, 2017, 10:29:35 pm »
0
08/08/2017

bw = 163
soreness =
- calves (major)
- shoulders (major)
- forearms (major)
- hands (slightly)
- quads / VMO (extreme)
- glutes (extreme) - light touch = pain
- hamstrings (slightly)

sore af :d

light walk: ~5 miles in 1.5 hours
- very slow, dead

bw:
- ng pullup holds at the top: x Failure
- dips holds at the top: x Failure
- pushup holds at the bottom: x Failure
- pmghr quarters: x 7

seifullaah73

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Re: ADARQ's journal
« Reply #7265 on: August 09, 2017, 07:12:57 am »
+1
For me, it happens straight away like first few reps, I have to like force myself to come up on my toes. Don't know it happens.

ah damn.. dno really, could be so many diff things I guess. I'd just keep trying to focus on maintaining form (manually) and maybe try to strengthen the peroneals more.

Ok, Thanks for that.  :highfive:
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

adarqui

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Re: ADARQ's journal
« Reply #7266 on: August 10, 2017, 12:45:37 am »
0
08/09/2017

bw = 161
soreness =
- calves slightly
- forearms slightly
- shoulders slightly
- quads alot (VMO's extreme, VL's somewhat)
- adductors alot
- glutes extreme

aches = right lower back slightly - probably from trying to put my shorts on - very difficult lmao, top of right foot late at night after some light stretching of quads :/


walk:
- light walk with some faster paced miles mixed in, hit sub 14 even though i'm sore af
- adductors/vmo's/glutes light up during walking, when sore




bw:
- ng pullups: BW x 9
- full dips: BW x 11


fast does lie

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Re: ADARQ's journal
« Reply #7268 on: August 10, 2017, 06:52:50 pm »
+1
Whoadam
33yrs | 12in SVJ | >45% BF | 220LB | 5'9 | 7'5 reach | 225lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

adarqui

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Re: ADARQ's journal
« Reply #7269 on: August 10, 2017, 10:53:25 pm »
0
Whoadam

jeah, they look pretty beast. excited ;d



I got these also, since I found them VERY cheap (~$20):

Saucony Spitfire



They have a rubber sole APPARENTLY, but i'm not 100% certain.. If the sole is rubber, I imagine I could even use them on asphalt/concrete etc without the spikes. Could be some good shoes.

adarqui

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Re: ADARQ's journal
« Reply #7270 on: August 11, 2017, 12:18:11 am »
0
08/10/2017

bw = 160
soreness =
- quads alot (VMO's nearly extreme, VL's moderate)
- adductors alot
- glutes nearly extreme


bw 1:
- ng pullups: BW x 9
- full dips: BW x 11
- standing single leg hip flexor: x 30
- standing single leg hip abduction: x 30
- pushups: BW x 35

bw 2:
- chinups: BW x 9
- full dips: BW x 11
- standing single leg hip flexor: x 35
- standing single leg hip abduction: x 30

3.5 mile walk with dogs
- some light quad stretches while waiting for dogs to pee/sniff etc



lunch earlier: 6 oz rice + 2 cans of kidney beans + jalapeno + cholula hotsauce:



dinner also had 8 bananas + milk/protein.



hopefully i'm good to get in some intervals tomorrow .. but, might still be too sore. This initial walking lunge soreness is no joke. If i'm still sore i'll just postpone it again, but i'd like to get in some short intervals tomorrow, then running jump rope sunday, then track + spikes wednesday.

adarqui

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Re: ADARQ's journal
« Reply #7271 on: August 11, 2017, 11:17:54 pm »
0
08/11/2017

bw = 160
soreness =
- quads alot (VMO's alot, VL's moderate)
- adductors alot
- glutes alot

legs pretty sore but they worked really well during my high intensity walk today.. unfortunately, walking hard can sometimes jack up my already jacked up 2nd toe's on both feet.. right one is gray :(

walk:
- 9.17 mi in 2h:16m:xxs
- only walked the first 4 miles hard, which ended up being a PR .. really pushed it. Last 5 miles I just relaxed.
- 3 consecutive sub 13 miles  :personal-record:
- 4.58 mi in 1 hour  :personal-record:
- actually a few more PR's:
- walking 5k interval: 39:54  :personal-record: , sub 40
- walking 3 mi: 38:30  :personal-record:
- had I kept pushing it, I was on my way to finally hitting 9 mi in 2 hours... that'd be a major walking PR.
- lots of leg power it seems, good sign.
- endomondo: https://www.endomondo.com/users/26420622/workouts/981156194
- strava: https://www.strava.com/activities/1128751157









feel a bit jacked up from it .. right 2nd toenail especially, and left achilles slightly. legs tight etc. I imagine they will feel good tomorrow morning tho.

HOPING legs feel ok for some running tomorrow.


adarqui

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Re: ADARQ's journal
« Reply #7273 on: August 12, 2017, 06:35:14 pm »
+2
08/12/2017

bw = 161
soreness = not much, quads/glutes/adductors slightly
aches = right 2nd toenail wrecked, left 2nd toenail slightly

morning food: carb supp, coffee, english muffin

afternoon session:
- ~12 AM - 2 PM

intervals:
- concrete track
- almost hit age predicted max HR, off by basically 1 beat: 184 vs 185
- 7 x ~400+m, and 5 x ~100m
- for the ~400+'s, started & finished in the same spot but went one lane over each time, so it got longer by the lane stagger.
- those 0.05 mi's in there are really 100m, pretty sure of it .. the 0.07 mi was a 110m sprint (from the 100m hurdle start)..... so those numbers seem off a bit for the 0.05, should be 0.06x. Hit them in basically ~13s from standing start.






jumps:
- submax jumps in KOBE's.. man jumping in bball shoes really sucked, but i'm going to keep doing it to protect my feet. If I go indoors to my favorite indoor gym, i'll probably jump in my favorite flats/jumping shoes.. but outside on concrete at least, going to stick to kobe's.
- 25 jumps each leg
- HR between 140-150 the entire time .. dead from sprints, but jumps do get your HR up.
- took ~10 jumps each leg before I could hit 10' off L-SLRVJ
- highest: ~10'2" from L-SLRVJ
- lool..
- really slow jumps in teh kobe's.. but they definitely protect my feet more than xc flats on concrete, no comparison there.

tough session.. hot as fuck.. drenched



calves are toast.

fast does lie

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Re: ADARQ's journal
« Reply #7274 on: August 13, 2017, 05:28:27 am »
+1
just a picture from today, I like how it came out.



Very nice, sometimes I get lost in time in places like these.....

Kobe told a story in one of his documentaries. he said that in his 1st year when they were eliminated by Utah and twice he airballed crucial shots, that night they came home around 3am and he went straight to a local gym where the janitors let him him and he began shooting until the next day 6 pm, lol.
33yrs | 12in SVJ | >45% BF | 220LB | 5'9 | 7'5 reach | 225lb max squat paused

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB