Author Topic: ADARQ's journal  (Read 636582 times)

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adarqui

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Re: ADARQ's journal
« Reply #8730 on: March 02, 2019, 02:57:43 pm »
+1
been looking at some old vids.

i was such a beast. not kidding.

i did this for 45 reps once, should have done it for 50 at the time. i actually stopped short of 50 because i wanted to force myself to try it again in the not-so-distant-future. but i never tried it again.

annoying.

anyway, this 31 reps looks damn strong.

i really was a high rep half squat monster. that's what took it to the next level. legs were crazy strong for my bodyweight.

<a href="http://www.youtube.com/watch?v=B-_u2Cyk_N4" target="_blank">http://www.youtube.com/watch?v=B-_u2Cyk_N4</a>



and 275 x 21 prior to that. (eventually did 315 x 20 or something, i forget)

<a href="http://www.youtube.com/watch?v=EEMYJdxtdGs" target="_blank">http://www.youtube.com/watch?v=EEMYJdxtdGs</a>

adarqui

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Re: ADARQ's journal
« Reply #8731 on: March 02, 2019, 09:34:34 pm »
+2
run day.

glutes toast.

03/02/2019

2019 spinach salads: 5

diet:
- ate good

soreness:
- glutes very sore, legs slightly

08:20 AM: light progression: 1h22m @ {9:30 to 7:19} ::: (grass/dirt/rocks, legs feel great but flat, pretty hot out)
- https://www.strava.com/activities/2186078939







06:00 PM: bodyweight
- a little improvement over ~monday (5,5)

3-5sec dead hang neutral grip pullups: BW x 8

full dips: BW x 8

adarqui

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Re: ADARQ's journal
« Reply #8732 on: March 03, 2019, 11:14:29 pm »
+2
speed day!

03/03/2019

2019 spinach salads: 6

diet:
- ate alot but good

soreness:
- glutes/hamstrings sore, left hamstring oddly sore

aches/injuries:
- upon waking up: left low back, left hamstring (i think sleeping on my side is wrecking me)
- after short evening workout: left knee stinging at patella tendon insertion


09:00 AM: mostly light w/ mod speed: 1h37m @ {27 x ~60-100m, mostly 4:5X min/mi} ::: (grass, spikes, felt great other than left low back/left hamstring) /// felt powerful - cut it short in precaution of hamstring soreness
- https://www.strava.com/activities/2188814161

left hamstring/left low back were achy/sore when i wokeup. felt fine though all day yesterday. i've been finding myself sleeping on my side more lately, think i might be jacking myself up.

on my last stride, almost got hit with a futbol kicked hard af. did something out of the matrix to avoid it hitting my stomach. it grazed my hip. i was running along the edge of the field, and a soccer match was going on. so as i was striding it out, someone kicked a missile at the goal and i reflexively did some crazy sh*t to avoid getting hit. lol.









07:00 PM: empty bar
- shoulders sore/tired, but still made some progress

standing barbell overhead press: 45 lb. x 27 (20 + 7 breathing reps, recovering at the top) :personal-record:

standing barbell curl: 45 lb. x 31 :personal-record:

left knee was feeling fine all day. after that short barbell session, it started stinging a bit at the patella tendon insertion. i think i was locking my legs really hard while hitting some of those final reps in the standing OHP. kind of funny if that's the case. hope it's fine tomorrow.

adarqui

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Re: ADARQ's journal
« Reply #8733 on: March 04, 2019, 09:15:35 pm »
+3
lunge day! high rep nation making a come back.

03/04/2019

2019 spinach salads: 6

diet:
- ate light/good

soreness:
- glutes/hamstrings: slightly

aches/injuries:
- left patella tendon insertion slightly

08:45 AM: walking lunges: 27 min (~800)
- https://www.strava.com/activities/2190627770
- duration PR: 27 min :personal-record:
- total reps PR: ~800 :personal-record:
- those 3:XX min lunges x 100 splits look like hard equivalent 3:XX kilometer splits, lmao.





almost at 30 minutes!

stopped at 27 min, knees were achy the last few minutes. in the last 3 sessions i've stopped because of that, but it happened later each session. so that's a good sign.

also!

got my spikes & endorphin racer v2's! :ibrunning:

adarqui

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Re: ADARQ's journal
« Reply #8734 on: March 05, 2019, 10:55:25 pm »
+1
light run day.

dude my glutes are SORE AS FU*K.

03/05/2019

2019 spinach salads: 6

diet:
- ate light/good. broc/cauli stir fry to finish the day!

soreness:
- glutes: CRAZY SORE.

aches/injuries:
- not much

08:30 AM: very light "micro progression" until the last few miles: 1h29m ::: (grass/dirt/rocks, feel great except for my CRAZY SORE glutes lmao)
- https://www.strava.com/activities/2192839714







08:30 PM: empty bar
- felt really strong. nice.

standing barbell overhead press: 45 lb. x 30 (25 + 5 breathing) :personal-record: (+3)

standing barbell curl: 45 lb. x 30

standing barbell overhead press: 45 lb. x 15 (10 + 5 breathing)

nice. i'm able to breathing-OHP now, a little. trying stay consistent with this and see how many reps I can hit with an empty bar.

adarqui

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Re: ADARQ's journal
« Reply #8735 on: March 06, 2019, 10:46:02 pm »
+1
speed day but, had to shut it down.. glutes sore but, left one more achy than sore. hereditary sacral spine issue seems to be inflamed lately (low back/sacral spine related stuff).

this speed session would have been really good if i was 100%. i mean, i was flying EZ and felt great.

now hoping this glute ache disappears quick.


03/06/2019

2019 spinach salads: 6

diet:
- ate light/good. burger + milkshake for dinner.

soreness:
- glutes: sore, but more achy than sore (left especially)

aches/injuries:
- not much
- left glute "ache", low back/sacral spine ache




08:00 AM: this was going to be such a great session, fu*k! -> 1h43m @ {relaxed speed progression: 8 x ~330m, 6:41 min/mi to 4:54 min/mi, stopped because glutes (left especially) were too sore & low back achy} + {light miles} ::: (grass, spikes, felt great, nice weather)
- https://www.strava.com/activities/2195082937

felt really good on the ~330's. last one made my left glute feel really achy so i stopped. glute soreness is from the lunges but there's also some glute/hip achiness from the low back/sacral spine "issue". sux.

hoping to feel alot better tmw.





solid.

adarqui

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Re: ADARQ's journal
« Reply #8736 on: March 07, 2019, 10:50:35 pm »
0
slight left glute strain lol. so, did some low intensity cardio (didn't bug it at all).

solid jump rope session.

i tell you what i think i should do........ instead of just lunge days, turn that into jump rope + lunge days. damn. ballin. :ibjumping: :ibsquatting: :ibrunning:

03/07/2019

2019 spinach salads: 6

diet:
- ate light/good. nice steak quesadilla for lunch and caramel frap w/ whipped cream. also some epic "irish" cheddar w/ crackers to finish the night :D

soreness/aches/injuries:
- glutes: left achy/slight strain



08:45 AM: relaxed (aerobic) speed rope (jump rope): 1h ::: felt great /// HR mostly 140-150 /// relaxed speed rope = aerobic, walking lunges = threshold
- https://www.strava.com/activities/2197165609

only a few messups the first 20 minutes. 2 messups the first 15 minutes. by 40 minutes, all shoulder fatigue disappeared and i could have kept jump roping for a long time, was having fun. wonder if the SPM measurements show my actual "turns per minute" (130-140's avg).







08:30 PM: empty bar session
- very short rest between super sets
- ohp was alot harder

S1: standing barbell overhead press: 45 lb x 15, 14, 13, 12, 11, 10
S2: standing barbell curl: 45 lb x 15, 14, 13, 12, 11, 10

fun.

adarqui

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Re: ADARQ's journal
« Reply #8737 on: March 08, 2019, 09:08:37 pm »
+1
wow these nike vaporfly 4% flyknit's feel HORRIBLE.

though, it feels like I can probably run very long distance, very comfortably -> that's why i got them. these things feel like "pillows" and have this weird "rocker motion".

absolute shit that companies can't just make a normal spike style road shoe. ie, if my endorphin's had a plate in them, they'd be perfect.. something like that.

feels like i'm wearing clown shoes. :uhhhfacepalm:

definitely curious to see how i'll race in these. probably will be better than expected.

the flyknit material feels great tho.

need to find more XC races so I can spike up and enjoy it.

 :ninja:

seifullaah73

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Re: ADARQ's journal
« Reply #8738 on: March 09, 2019, 07:43:29 am »
+1
If you really want to set your glutes on fire, get on a treadmill on the fastest settings on the highest incline and while holding just run on it for at least 20 seconds - 1 minute (if you can last that long).

My glutes are sore like crazy when running on it for about 30 seconds.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

LBSS

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Re: ADARQ's journal
« Reply #8739 on: March 09, 2019, 08:57:20 am »
+2
that sounds so dangerous.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

seifullaah73

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Re: ADARQ's journal
« Reply #8740 on: March 09, 2019, 03:22:34 pm »
0
that sounds so dangerous.

most of the highest speed settings is 23km/h and since you are holding, it definitely is easier. but you can realize when your body cannot keep up with the pace and then you stop.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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 #8741 on: March 09, 2019, 09:40:15 pm »
0
yesterday: very light run and beautiful progression :ninja:

03/08/2019

2019 spinach salads: 6

diet:
- ate real good

soreness/aches/injuries:
- glutes: left achy/slight strain - getting better tho
- shoulders pretty sore (from jump rope)



08:30 AM: very light micro progression: 1h30m @ {10:07 to 8:33} ::: (grass/dirt/rocks, left low back/glute achy) /// love these runs the most
- https://www.strava.com/activities/2199258512
- basically, gently shifting each mile faster by ~10s, starting at 10:0X.




adarqui

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Re: ADARQ's journal
« Reply #8742 on: March 09, 2019, 09:42:14 pm »
0
today: rest

signed up for a 5k tmw. if left glute is sketchy at all, i'll just jog it.

legs felt pretty good all day.

03/09/2019

diet:
- ate light but good. chicken wings for early dinner.

soreness/aches/injuries:
- glutes: didn't feel left glute issue today.
- low back/sacral spine a bit achy at times.
- shoulders a bit sore, not bad tho. really quick recovery from jump rope.

adarqui

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Re: ADARQ's journal
« Reply #8743 on: March 09, 2019, 09:43:55 pm »
0
If you really want to set your glutes on fire, get on a treadmill on the fastest settings on the highest incline and while holding just run on it for at least 20 seconds - 1 minute (if you can last that long).

My glutes are sore like crazy when running on it for about 30 seconds.

nice but sounds scary, lol.

there's a park around here with a "hill" that takes ~50 seconds to sprint up, that's fun. hill sprint repeats are great.

adarqui

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Re: ADARQ's journal
« Reply #8744 on: March 10, 2019, 09:36:28 pm »
+1
race day but, aborted it.

Need to back off this week. Got some “ischial bursitis” going on (left leg). I’ve had this before quite a few times. This one seems a bit more significant than most though sooo… need to be careful. I was flying easy when I tweaked it on Wednesday, felt great. fu*k. I’ll probably still do jump rope (feels fine) and some crazy slow running (as long as there’s 0 sign of pain etc).

Have two big races the next 2 weeks: 10 miler saturday, half marathon 2 the following saturday. As of right now, looks like I might have to miss the 10 miler. I’ll try really hard to heal up for the half, somehow. Would really suck to miss that race. If i’m not near 100% though I won’t force anything, being injured isn’t worth it.

03/10/2019

diet:
- ate great/light

07:30 AM: Hearts at Work 5k: abort 0.5 mi in (left glute/hamstring still tweaked) ::: feel really good today too. sucks.
- https://www.strava.com/activities/2203932553
- http://accuchiptiming.com/images/Age_Group_Results-Hearts_at_Work.htm
- 2nd AG @ 26:13 (hehe)
- small race. got a cool shirt.

might not be healthy for some big races coming up. that'd suck. the glute tweak i did this weak was dumb - dumb - dumb. i shut it down immediately. it actually felt pretty bad while jogging it out, so i def re-tweaked it somewhat. left hamstring/glute/low back feel lame.

whatever. going to just cross train & run light. if healthy i'll race.





09:00 AM: speed rope: 1h15m
- https://www.strava.com/activities/2204199813
- first mess up: 16:37!

seems like a safe cross training tool. i imagine i'll figure out how to overdo it tho. need to be safe.





---

footer stats:

top3 finishes:
2019: 6/9/1
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
format: top3-finishes/races/abort

sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0