Author Topic: chasing athleticism (Read 940797 times)

T0ddday · « **Reply #2925 on:** June 16, 2016, 07:30:48 pm »

Quote from: maxent on June 15, 2016, 11:24:07 pm

Incoming rant ... australia is a nanny state, let me give the example of driving in australia. Our freeways are nice and modern, beautiful wide, flawless roads and yet the speed limits are a hard (and harshly enforced) 100 km/hr. That's about 63 miles/hr. Imagine driving in LA on awful, bumpy, chaotic freeways where everyone is going anywhere from 75 to 85 miles/hr when the speed limit is 75, depending on the conditions of the road and the flow of traffic. In australia, it cud be a clear bright day with great visilbility and you'll have artificial traffic waves of cars bunched up closely together, cos everyone is driving at a ridiculous 60 miles/hr .. and the conditions cud easily allow a safer speed of say 110-120 km/h. Oh you want to temporarily go to 110km/hr to overtake that huge SUV so you can see the road better? Bang 200 dollar fine. Fuck everything about this stupid nanny state.

Well that sounds terrible...

I live in LA and drive at the speed of the traffic or more which is between 70-85 and I have never gotten a speeding ticket in my life...

Then again I have been pulled over for no reason and handcuffed and thrown in the back of the cop car while they "investigated" cause the cop "didn't like my story."

And in Australia guns are hard to get and there are no mass shootings so that is cool....

So I assume there are pluses in minuses...

Also, I don't know the rest of the politics but I have been to Vancouver Canada and drive there many times and it sucks how the speed limit when you get there goes from 70mph to 100km/hr and is heavily enforced...

America has a lot of "spirit of the law" crimes and rules which my German friend pointed out are an avenue for discrimination. Not sure if I agree, I think it's a very complicated issue...

But as far as the speeding limit it sounds to me mostly like you guys and the Canadians are just victims of the metric system and a base 10 counting system!!!

I mean come on... 100 km/hr. What a great speed limit. 100. Such a sensible number. Why do 95 or 110 when your close to 100 it sounds like it should be the limit. We are just lucky enough to have mph where 100mph is too fast for most conditions but there is no sensible stopping point so we have 55mph, 65, 70, 75 depending on conditions...

Seems like bad luck. I'd take the trade to the metric system for other reasons. In fact I propose a trade... The rest of the world adopts Fahrenheit and admits centigrade sucks (I mean seriously centrigrade is terrible - temps are often negative and no more than 50 but for F it's perfect because ambient temperature is almost always between 0 and 100...) and Americans go metric everywhere else...

maxent · « **Reply #2926 on:** June 16, 2016, 09:40:19 pm »

Bodyweight: 80.5kg / 177.47lb (LPR!)

Yesterday's carb up led to a whoosh. Skinfolds smaller too. I got a lot of fat loss in a small number of days. Interesting what you can do when you sneakily go abruptly from a holiday surplus to a decent deficit! I'll take it.

Starting to get the hankering to train hard. I'm just a good program short right now though .. :/ It has to be a generalist program though .. i am detrained in a lot of areas so i dont want to overspecialise? idk.

maxent · « **Reply #2927 on:** June 18, 2016, 02:29:33 am »

BW: 79.7kg / 175.71lb (LPR)

Well on track to hit goal weight of 174 in record time! Woohooo. I'm going to lay off the low carb dieting now and do it in a more moderate fashion from here on. I want to stabilise at 174 with creatine -- so i think i need to make room for bout 2.5lb before I add in creatine? SOmething like that. I dont know.

Training hard today.

BS 2x110(LPR), 3x3x110(LPR), 2x2x110
RDL 8x110 (LPR), 8x150(LPR; hook grip but nonexistent rom so doesn't count)
BP 6x70, 3x80(LPR), 6x75(LPR), 8x75(LPR)
WCU 2x102.8(LPR; +20kg), 5x97.8(LPR; +15kg), 6x92.8(LPR; +10kg)
CURL 8x40(LPR), 2x6x40(LPR)
TM - 1km in 8 mins (LPR; new ex)

Notes:
LPR squat workset volume at 15 reps. My back didn't like the latter sets, hope it's going to be ok. honestly, not sure why my spine always acts up after a break from squatting heavy..... :/ First time doing weighted chinups in like 6+ weeks!

maxent · « **Reply #2928 on:** June 19, 2016, 12:46:51 am »

BW: 80.5kg / 177.47lb

Good workout and good postworkout meal --> gainz. Though scale goes up, i'm ok with it! First 7 days were interesting.. played hoops twice, lifted twice, one workout was actually decent. Got a bit leaner. I'm happy.

Next 7 days i wanna do better though, will switch to fully clean eating with scale weighted meals and increase training workload as I get back into shape. I wanna be consistently 79kg or less by day 15.

Pickup bball today.

maxent · « **Reply #2929 on:** June 19, 2016, 01:09:36 am »

Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps / jump squats, full court bball game
Fri: off
sat: Lifts
Sun: pickup bball

I need to figure out a way to include track work .. but idk what day wud suit. Maybe thurs? hmmm.

maxent · « **Reply #2930 on:** June 19, 2016, 06:22:06 am »

Balled so hard. legit played 2-3 hours of pickup. This wll get my fat ass into shape..

i am dunking again. hit the rim bit too hard on my last attempt and now ust under my wrist has a big bruise. yikes!. so yeah, it's coming back.

LBSS · « **Reply #2931 on:** June 19, 2016, 11:00:27 am »

lol @t0ddday saying the speed of traffic in LA is 70-85. more like 15.

T0ddday · « **Reply #2932 on:** June 19, 2016, 05:54:59 pm »

Quote from: maxent on June 19, 2016, 01:09:36 am

Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps / jump squats, full court bball game
Fri: off
sat: Lifts
Sun: pickup bball

I need to figure out a way to include track work ..
but idk what day wud suit. Maybe thurs? hmmm.

Are you kidding? Your already doing plyos Thursday.

Monday. Tuesday before lifts. Sat before lifts. Lots of options. You gotta change your mindset when it comes to lifting though if you want to become a real athlete.

The mindset is: "oh no if I sprint/bound/jump before lifting my squat will be weaker!" Unacceptable.

First of all. Are you a lifter or an athlete?

Second. Maybe weaker but actually not much weaker because you will adapt. Assuming you squat 200kg. Maybe initially when you get in track work first that squat will go down to 180. But you will adapt and be able to lift 95% as much post track.

Third. Who cares how much you lift. Progress requires effort moreso than poundage. So if you doing track and lifting and progressing your squat from 150-160-170kg vs avoiding track and going from 160-170-180 it's the same thing. A month off track and you would "realize your gains" and squat almost as much as if u never did the track work. Basically a track work normalized lift doesn't need to be as strong - the carryover is the same and the weight is safer. Win win.

T0ddday · « **Reply #2933 on:** June 19, 2016, 05:57:21 pm »

Quote from: LBSS on June 19, 2016, 11:00:27 am

lol @t0ddday saying the speed of traffic in LA is 70-85. more like 15.

Hah. You are a tourist bro. We plan our lives and relationships around traffic here. We know better than to cross the 405 at 5pm on Friday...

Most of us have it set up so when we do drive somewhere traffic is light. Not people from the valley but that's the benefit to DTLA...

Another reason why I maintain that LA is my favorite city to live in but the worst to visit.

LBSS · « **Reply #2934 on:** June 19, 2016, 06:47:40 pm »

haha i actually like visiting it. one of the few cities in the US i'd consider moving to after i come back from overseas.

maxent · « **Reply #2935 on:** June 20, 2016, 01:39:58 am »

Quote from: T0ddday on June 19, 2016, 05:54:59 pm

Quote from: maxent on June 19, 2016, 01:09:36 am
Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps / jump squats, full court bball game
Fri: off
sat: Lifts
Sun: pickup bball

I need to figure out a way to include track work ..
but idk what day wud suit. Maybe thurs? hmmm.

Are you kidding? Your already doing plyos Thursday.

Monday. Tuesday before lifts. Sat before lifts. Lots of options. You gotta change your mindset when it comes to lifting though if you want to become a real athlete.

The mindset is: "oh no if I sprint/bound/jump before lifting my squat will be weaker!" Unacceptable.

First of all. Are you a lifter or an athlete?

Second. Maybe weaker but actually not much weaker because you will adapt. Assuming you squat 200kg. Maybe initially when you get in track work first that squat will go down to 180. But you will adapt and be able to lift 95% as much post track.

Third. Who cares how much you lift. Progress requires effort moreso than poundage. So if you doing track and lifting and progressing your squat from 150-160-170kg vs avoiding track and going from 160-170-180 it's the same thing. A month off track and you would "realize your gains" and squat almost as much as if u never did the track work. Basically a track work normalized lift doesn't need to be as strong - the carryover is the same and the weight is safer. Win win.

holy shit i got feedback! cant wait to pore over this and read it

btw im kinda proud that i figured out the traffic thing bout LA .. maybe i cud move there .. lol. i really wanna. if it doesn't work out with this girl im seeing im moving, i think.

Mikey · « **Reply #2936 on:** June 20, 2016, 03:18:10 am »

Quote from: maxent on June 20, 2016, 01:39:58 am

Quote from: T0ddday on June 19, 2016, 05:54:59 pm
Quote from: maxent on June 19, 2016, 01:09:36 am
Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps / jump squats, full court bball game
Fri: off
sat: Lifts
Sun: pickup bball

I need to figure out a way to include track work ..
but idk what day wud suit. Maybe thurs? hmmm.

Are you kidding? Your already doing plyos Thursday.

Monday. Tuesday before lifts. Sat before lifts. Lots of options. You gotta change your mindset when it comes to lifting though if you want to become a real athlete.

The mindset is: "oh no if I sprint/bound/jump before lifting my squat will be weaker!" Unacceptable.

First of all. Are you a lifter or an athlete?

Second. Maybe weaker but actually not much weaker because you will adapt. Assuming you squat 200kg. Maybe initially when you get in track work first that squat will go down to 180. But you will adapt and be able to lift 95% as much post track.

Third. Who cares how much you lift. Progress requires effort moreso than poundage. So if you doing track and lifting and progressing your squat from 150-160-170kg vs avoiding track and going from 160-170-180 it's the same thing. A month off track and you would "realize your gains" and squat almost as much as if u never did the track work. Basically a track work normalized lift doesn't need to be as strong - the carryover is the same and the weight is safer. Win win.

holy shit i got feedback! cant wait to pore over this and read it

btw im kinda proud that i figured out the traffic thing bout LA .. maybe i cud move there .. lol. i really wanna. if it doesn't work out with this girl im seeing im moving, i think.

Where are you living atm?

This is a cool article about sprinting.

http://www.bodybuilding.com/fun/par46.htm
Oh, but f*ck sprinting. I mean, all it does is elevate intramuscular glycogen storage potential, increase insulin-stimulated glucose transport and carb tolerance. It also elevates FFA oxidation levels, partitions a higher percentage of ingested calories toward muscle, and curtails fat gain by downgrading DGAT1 activity and glucose uptake into adipocytes. This allows ATP to be saved for energy repletion rather than be "misallocated" to synthesize new triacylglycerol (TAG) in your adipocytes.
And I mean, what a joke: a few 100-meter repeat sprints with full recovery will only minimize anaerobic glycolysis, burn maybe two or three hundred calories max, and generate the AMPk activation that gets the ball rolling on all of the above, leaving you free the rest of your day off to eat and grow in the good places while your body tells your fat-deposits they're going to "get nothing and like it."

maxent · « **Reply #2937 on:** June 20, 2016, 10:11:53 am »

Here is a question for you, is there a way to get thse benefits of sprinting out of a single workout. LIke minimal effective dose kinda thing? I'm not trying to become a 32 year old rookie track star lol.

maxent · « **Reply #2938 on:** June 20, 2016, 10:15:49 am »

Quote from: T0ddday on June 19, 2016, 05:54:59 pm

Quote from: maxent on June 19, 2016, 01:09:36 am
Here a rough summary of how my workouts are looking for the coming week:

Mon: off
Tue: Lifts
Wed: off
Thurs: plyos: depth jumps / jump squats, full court bball game
Fri: off
sat: Lifts
Sun: pickup bball

I need to figure out a way to include track work ..
but idk what day wud suit. Maybe thurs? hmmm.

Are you kidding? Your already doing plyos Thursday.

Monday. Tuesday before lifts. Sat before lifts. Lots of options. You gotta change your mindset when it comes to lifting though if you want to become a real athlete.

The mindset is: "oh no if I sprint/bound/jump before lifting my squat will be weaker!" Unacceptable.

First of all. Are you a lifter or an athlete?

Second. Maybe weaker but actually not much weaker because you will adapt. Assuming you squat 200kg. Maybe initially when you get in track work first that squat will go down to 180. But you will adapt and be able to lift 95% as much post track.

Third. Who cares how much you lift. Progress requires effort moreso than poundage. So if you doing track and lifting and progressing your squat from 150-160-170kg vs avoiding track and going from 160-170-180 it's the same thing. A month off track and you would "realize your gains" and squat almost as much as if u never did the track work. Basically a track work normalized lift doesn't need to be as strong - the carryover is the same and the weight is safer. Win win.

Ok, i can take these criticism on board. Lemme revamp my program tonight.

Here is what i'm considering

Mon: off
Tue: track, weights
Wed: off
Thu: plyos/dunks, basketball
Fri: off
Sat: weights
sun: pickup bball

I feel i'm not really able to do track twice a week without wrecking my knees tho. i get achy knees just from 10 mins of slow steady treadmill running ffs. lol. but i'll start with the session tuesday, and if i make it work, can addd in the saturday session?

adarqui · « **Reply #2939 on:** June 20, 2016, 05:56:37 pm »

Quote from: maxent on June 20, 2016, 10:11:53 am

Here is a question for you, is there a way to get thse benefits of sprinting out of a single workout. LIke minimal effective dose kinda thing? I'm not trying to become a 32 year old rookie track star lol.

hard lmfao. srs, legit irl lmfao. dno y, just caught me.

also yes, I think you can reap benefits from "a single sprint workout" at some "wide frequency", especially if it's at maximum intensity.

ie, one (near) maximum effort sprint session per week.

i've actually changed my training drastically over the last few months, and it's somewhat related to your question.. i'm trying to approach training from more of a "minimum effective dose" angle.

ie, instead of simply adding volume & frequency to my training program, which ends up becoming more of a "brute force approach", why not actually do the opposite and remove volume/frequency, so that it's more of a "dynamic programming approach"; the dynamic programming approach being, less operations & find short cuts.. but short cuts being more related to improved performance via being more recovered, stronger CNS, etc.

so ya I think that effort is key.. it's impossible to string together 7 truly max effort sprint sessions per week. it's possible to do 2.. it's definitely possible to do 1.. that one session could potentially provide benefit, if maintained consistently (at least 1x/week) for several weeks.. if you had one "life or death" adrenaline/fight-or-flight response per week, you'd eventually be toast... just to give you an idea of a low-frequency stimulus that is too intense.

would one very submax sprint session per week result in much benefit? doubt it.

obviously, there needs to be a break in period before you can even perform (near) ME sprint sessions without wrecking yourself.. and you'd also have to be doing some other athletic "activities" during the week (like lifting/reactive work/jumps) not to detrain.

just giving my thoughts on it.

pc

Quote from: maxent on June 20, 2016, 10:15:49 am

I feel i'm not really able to do track twice a week without wrecking my knees tho. i get achy knees just from 10 mins of slow steady treadmill running ffs. lol. but i'll start with the session tuesday, and if i make it work, can addd in the saturday session?

slow steady treadmill might actually be more of a knee wrecker than high tempo 200's though.. plop plop plop vs bounce bounce bounce.. depends on your experience with sprinting though.. if you're plopping every stride while sprinting, then ya that will wreck your knees.

Adarq.org

News:

Author Topic: chasing athleticism (Read 940797 times)

T0ddday

Re: chasing athleticism

maxent

Re: chasing athleticism

maxent

Re: chasing athleticism

maxent

Re: chasing athleticism

maxent

Re: chasing athleticism

maxent

Re: chasing athleticism

LBSS

Re: chasing athleticism

T0ddday

Re: chasing athleticism

T0ddday

Re: chasing athleticism

LBSS

Re: chasing athleticism

maxent

Re: chasing athleticism

Mikey

Re: chasing athleticism

maxent

Re: chasing athleticism

maxent

Re: chasing athleticism

adarqui

Re: chasing athleticism