Author Topic: ADARQ's journal  (Read 2560712 times)

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adarqui

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Re: ADARQ's journal
« Reply #1410 on: September 09, 2010, 03:14:59 am »
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9/8/2010

bw = 156
soreness = none really
aches/injuries = shins a bit, both achilles a bit, lower back a bit





had to workout in the rain again bleh!

workout
- 6 mile run
- bar-dips: 8
- half squat: 135 @ 4 singles, 4 singles, 4 singles <------- adding some more volume to improve work capacity
- neutral grip pullups: 10

was dead during the 6 mile run heh.. shins/legs felt pretty dead.

peace

adarqui

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Re: ADARQ's journal
« Reply #1411 on: September 10, 2010, 04:16:44 am »
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9/9/2010

bw = 156
soreness = not much
aches/injuries = felt achy all over, didn't get enough sleep, back/knees/shins a bit




workout #1: svj's/tuck jumps <-- new name, asskickjumps
- C1: SVJ's x 2
- C1: relaxed MR asskickjumps x 25
- C1-info: 4 rounds, ~2-3 min rest between rotations
- relaxed MR asskickjumps x 75 <-- nasty son!


workout #2: walk + squat
- 7 mile walk with very light sprints mixed in
^^ did some mid foot jogs at the end about 50-60 strides, feels so much better than heel->toe and i have so much more speed even when going light.. i don't really WANT to heel->toe, it just feels dangerous to me also.. i mean i feel a "jarring" and it's in my head that it's gonna wreck my knees.. dammit.... maybe i should try to adapt mid foot more again, only problem is it leaves my calfs real sore, but, i'll take calf soreness over knee damage...... come to think of it, yes, fuck heel->toe :< ... i'll try running mid-foot til dropoff or something.. should only be like a mile.. then ill walk for extra 'cardio'.. until i adapt this shit... heel->toe is just so much less safe than midfoot, the way it feels on my legs/knees.

- light deep squat: 185 x 3 singles, 3 singles
- chinups: 12

done



so ya, mid foot is safer.. my run volume will have to become lower in order to try and adapt it, but i can fill in the gap with walking/interval midfoot runs..

man my shins/knees were toast today.. shins/knees were feeling it last night during my run.. when my 'reactivity' is dead, running is alot more stressful on my joints.. so even though shins/knees were worse today, mid foot runs felt so smooth and bouncy..

i did a 1 hour stretch of calfs,glutes,hamstrings,quads,top of foot,bottom of foot, anterior shin muscles etc.. my legs feel alot better..

hopefully i feel good tomorrow, wanna land some nasty dunks.

peace!






LBSS

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Re: ADARQ's journal
« Reply #1412 on: September 10, 2010, 07:59:49 am »
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W/r/t midfoot adaptation, why not start with some high-volume extensive tempo on grass, barefoot? Keep running naturally in shoes (i.e. heel-toe) but cut back the volume, and add something like 2500m of tempo in five sets, with double the time of the run as rest before the next rep, and double the time of the 100m rest periods as the rest between sets. Charlie Francis style:

11111
1211
221
1112
2111

That would start to accustom you to maintaining a good pace with your COG farther forward.

Another quick thing: From the Sports Science guys' series on running, one thing that seems to lead people to injuries is trying to force a different heel strike than is "natural" while wearing shoes. So maybe spring for some FiveFingers or start toughening up those soles?
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

PoPe

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Re: ADARQ's journal
« Reply #1413 on: September 10, 2010, 10:04:11 am »
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Lb got ur answer, barefoot runnin is the way. Fat pad trainers make u strike the ground harder as u try to feel the ground through your sole. I also recommend smashin ur soleus wiv ur opposite knee. You'v had lower leg soreness for awhile, soleus is a big cause for lower back aches 2oo.

Sorry if u kno this, but u gota crush them trigger points multiple times evryday xD

PeeeZzz
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg

LBSS

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Re: ADARQ's journal
« Reply #1414 on: September 10, 2010, 10:52:22 am »
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Lb got ur answer, barefoot runnin is the way. Fat pad trainers make u strike the ground harder as u try to feel the ground through your sole. I also recommend smashin ur soleus wiv ur opposite knee. You'v had lower leg soreness for awhile, soleus is a big cause for lower back aches 2oo.

Sorry if u kno this, but u gota crush them trigger points multiple times evryday xD

PeeeZzz

You type funny.
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

adarqui

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Re: ADARQ's journal
« Reply #1415 on: September 10, 2010, 07:22:39 pm »
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uhhhhhhhhhhhhhhhhhhhh FLYING, can't wait to check tape..

adarqui

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Re: ADARQ's journal
« Reply #1416 on: September 10, 2010, 09:09:06 pm »
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this jump was 27 frames, most everything is 26, good stuff..








from a make:























Chris Hickson

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Re: ADARQ's journal
« Reply #1417 on: September 10, 2010, 09:39:32 pm »
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HOLY SHIT BREH U WERE FLYING TODAY WTF????
for all you lil faggots with the routine of benchpress and curls daily listen up....... If I walk into the gym and your in the squat rack doing fuggin curls, u better prey Im feelin like a nice guy that day or your about to experiance a special treat from my bag of trick which includes loud dropping

adarqui

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Re: ADARQ's journal
« Reply #1418 on: September 10, 2010, 11:12:51 pm »
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HOLY SHIT BREH U WERE FLYING TODAY WTF????

thanks breh breh, working on a vid right now, bout to render, should be up in a few hours word! pretty tight i like it.

peace!

adarqui

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Re: ADARQ's journal
« Reply #1419 on: September 11, 2010, 01:21:24 am »
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AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH YES.

plant at 46s = one of my best ever... smooth as hell.


adarqui

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Re: ADARQ's journal
« Reply #1420 on: September 11, 2010, 05:32:24 am »
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dunk session went great, but workout #2 went even better....

9/10/2010

bw = 156
soreness = none really
aches/injuries = shins very slightly

overall felt pretty good



workout #1: dunk session
- went really good, check vid/pics above ^^^^
- didnt even warmup, just right off the bat jump around 30 as a test jump on the covered outdoor court, but then moved it outside because it was too packed.. knew i'd be flying i felt so good.


workout #2: 'cardio'
- 8 mile walk with interval sprints/runs mixed in
- THIS WAS THE LIGHTEST, MOST 'BOUNCE' I'VE EVER FELT IN MY LIFE... i literally was floating on every foot strike.. my foot strikes were so quiet.
- did four .5/.75 mile runs on mid foot, felt very fast.. quads/calfs finally deadened up towards the end of the walk
- had some nasty single leg jumps from the street onto the sidewalk (over like 5+ foot of elevated grass etc) lool.. just springing


looking real lean, happy.. gotta get leaner tho.

didn't squat or anything.. first time not squatting in a while, i've squatted probably near 3 weeks in a row.. decided a nice one day break would be good.. going heavy tomorrow :D

i think those high volume relaxed "asskickjumps" have brought on this springy feeling.. i mean they made my shins feel pretty wrecked but with enough stretching i helped get that issue reduced bigtime, so seems my calfs/quads are really getting hammered hard.

peace

Tam

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Re: ADARQ's journal
« Reply #1421 on: September 11, 2010, 06:26:48 am »
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Dunks are sick man! Absolutely beastin

PoPe

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Re: ADARQ's journal
« Reply #1422 on: September 11, 2010, 07:28:49 am »
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top kwalitahhh xD im waitin to see that with dribble, no oopage

fuck knos why u not slammin all them home..??

can see ur were more psych'd at this session, dude at 0.25 funny fucker xD

GOOD SHEEET DARQO

peezeezzzeezzzzzzzzzzzzzzzzz
5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg

vag

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Re: ADARQ's journal
« Reply #1423 on: September 11, 2010, 11:58:56 am »
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 :o  :o  :o

You're so high i can't even say how much it is , hand is no longer reference , i gotta see where your elbow is.
It looks like ~6'' below wrist so ~14'' above , 38-ish ??
Maybe even more , i dont know... doesn't matter too!
Sick man , more to come , go get that head at rim!!! :headbang:
« Last Edit: September 11, 2010, 12:00:59 pm by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: ADARQ's journal
« Reply #1424 on: September 11, 2010, 08:26:33 pm »
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Dunks are sick man! Absolutely beastin

thanks man!! now if only i could beast on dips/ghr like you lol..