Author Topic: a fast and explosive donkey!  (Read 267721 times)

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Southpaw

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Re: a fast and explosive donkey!
« Reply #4590 on: June 23, 2018, 04:56:15 pm »
+2
my back is wrecked it gets sore really easy and even in plank position lower back gets fatigued really easy. years ago i strained it while squatting for a couple weeks i could barely walk when trying to spar or do any workouts now even today its really tender im not sure if i need to just get it stronger if its weak or if i messed something up =[  i been wanting to get back stronger and get better posture but scared to squat from what happened years ago
Most ppl aint shit

LBSS

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Re: a fast and explosive donkey!
« Reply #4591 on: June 24, 2018, 01:30:54 am »
+1
my back is wrecked it gets sore really easy and even in plank position lower back gets fatigued really easy. years ago i strained it while squatting for a couple weeks i could barely walk when trying to spar or do any workouts now even today its really tender im not sure if i need to just get it stronger if its weak or if i messed something up =[  i been wanting to get back stronger and get better posture but scared to squat from what happened years ago

damn that sounds like something is messed up. ever been to a PT about it?

@adarq, yep, just getting the bar into position. only the right shoulder, so i think it's just a perpetuation/new manifestation of the injury from last summer, which keeps almost healing and then flaring up again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4592 on: June 24, 2018, 09:57:38 pm »
+2
last night

- run 8.73 km in 49:24
first ~3 km with gf in ~5:40 and didn't come down too much from that after she peeled off to go home. trying to take a page from adarq's book and build up very light mileage (5:30-5:45/km) in the heat. 8.7 obviously isn't that far but easy does it.

- stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4593 on: June 25, 2018, 10:22:53 am »
+2
- run 5.92 km in 30:01
it's the kind of hot where you shower, towel off, and then are immediately drenched in sweat. i've now sweated through my clean shirt despite doing nothing more than walking from the bedroom to the living room. yeesh.

- stretch

plan is to do another short run like this tomorrow morning with fast christian.

seven-day total distance 34.8 km. gradually working back toward 50, in no rush to push hard in these conditions.
« Last Edit: June 25, 2018, 10:25:56 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4594 on: June 25, 2018, 11:16:12 am »
0
last night

- run 8.73 km in 49:24
first ~3 km with gf in ~5:40 and didn't come down too much from that after she peeled off to go home. trying to take a page from adarq's book and build up very light mileage (5:30-5:45/km) in the heat. 8.7 obviously isn't that far but easy does it.

- stretch

nice :D

ya man, i just "figure out how to survive". do what i need to in order to hit my time goal, ie 1, 1.5, 2, 2.5 hours etc. whatever it is, just focus on "survival", and that gets me into the right pace/mindset. I don't focus on mileage, even though I list it. all of these sessions are "time based". It helps alot because, pace doesn't even matter anymore. If I hit 2 hours going 9:XX vs 8:XX vs 10:XX, it's still 2 hours etc. Really helps mentally.

occasionally you have to drop the hammer speed wise in the heat, but that can be done interval style w/ big rest etc, biggest thing there is just hitting some hard paces for a decent amount of time. So it's alot easier when it's say, 1 mile hard, 1 mile super ez, 1 mile hard, 1 mile super ez, 1 mile hard, cool down etc.

pc!

adarqui

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Re: a fast and explosive donkey!
« Reply #4595 on: June 25, 2018, 11:38:51 am »
0
my back is wrecked it gets sore really easy and even in plank position lower back gets fatigued really easy. years ago i strained it while squatting for a couple weeks i could barely walk when trying to spar or do any workouts now even today its really tender im not sure if i need to just get it stronger if its weak or if i messed something up =[  i been wanting to get back stronger and get better posture but scared to squat from what happened years ago

IMHO, don't get obsessed with a support exercise. If it causes pain/discomfort, don't do it. There's other exercises that can take it's place, strengthen you up, and maybe you can revisit it with a better base.

People become obsessed with exercises, even when it causes issues. Back when I was getting into jumping, I was dead-set on being able to go deep. My hip & knee ended up hurting, kept pushing through it, made it worse. Felt like an old man. Said fuck it, switched to half squatting, felt great, made my gains, never looked back. So I dropped the idea of deep squatting. Then years later with running, wanted to incorporate squatting again. I did, started getting achy, knee/hip started hurting, felt like an old man. Dropped squatting completely, felt great, never looked back (and that's why I don't lift with running - feel healthier without it).

Long story short: don't put a support exercise on a "pedestal" :ninja:

As for LBSS, he has much more experience squatting, so it's easier for him to get back into it. However, with his shoulder injury, might also make sense for him to ditch squatting for now, do other stuff which creates similar tension but more safe (lunges, db overhead press, barbell overhead press, stepups etc), stuff like that, until his body is more prepared to handle that kind of positioning. Then at that point, slowly bring back squatting etc.

Squats are great, but not when they cause problems. X exercise can be great, but not if it causes pain/discomfort/problems.

Ditch it quick, do similar but safer assistance instead, perhaps re-visit it later.

pc!

LBSS

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Re: a fast and explosive donkey!
« Reply #4596 on: June 25, 2018, 11:03:13 pm »
+2
yeah i'm going to play around with squatting a bit for a while to see if i can get back into it in full comfort. if not i'll do something else.

- run 6.09 km in 30:42

- stretch

nice run, struggled a little for the first ten minutes or so because it's early but settled in nicely. christian has a friend in sweden who's planning to organize a phased race next year: 90km cross country ski in the winter, then 3km swim, 300km bike ride, and 30km run over the course of the summer and fall. just thinking about the fitness you'd need to compete in that, even spread out, makes me want to lie down.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: a fast and explosive donkey!
« Reply #4597 on: June 27, 2018, 12:07:35 pm »
+2
- run ~20 mins on treadmill @5:03 pace with three interruptions for power outages

drive home

- wrist and shoulder mobility work

- handstand wall kick ups and free holds x a few

- front levers x a few

- hollow body hold 20s x 3

got my money back from the gym. most vexing.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Coges

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Re: a fast and explosive donkey!
« Reply #4598 on: June 27, 2018, 07:18:11 pm »
+2
- run ~20 mins on treadmill @5:03 pace with three interruptions for power outages

drive home

- wrist and shoulder mobility work

- handstand wall kick ups and free holds x a few

- front levers x a few

- hollow body hold 20s x 3


got my money back from the gym. most vexing.

Nice. Btw not sure if you've seen these guys but they have some great drills for gym stuff

https://www.instagram.com/the_mindful_mover/
"Train as hard as possible, as often as possible, while staying as fresh as possible"
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LBSS

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Re: a fast and explosive donkey!
« Reply #4599 on: June 27, 2018, 10:51:27 pm »
+3
thanks. i use the stuff i learned from this place last year: https://gmb.io/

- run 6.14 km in 30:24

- stretch

last run with fast christian before he goes on vacation. little bit quick, 4:57 pace, but felt good. woke up two minutes before alarm  :highfive:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4600 on: June 28, 2018, 02:39:33 pm »
0
woke up two minutes before alarm  :highfive:

jelly. :(  :ninja:

LBSS

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Re: a fast and explosive donkey!
« Reply #4601 on: June 29, 2018, 12:37:23 pm »
+2
- run 8.08 km in 40:56

- stretch

awesome, best-feeling run since i've been back in islamabad. helped that it was at night rather than early morning and a little cooler than it's been.

also this gets me over 50 km for the week, which i did not intend. them two-a-days.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4602 on: June 29, 2018, 01:01:35 pm »
0
- run 8.08 km in 40:56

- stretch

awesome, best-feeling run since i've been back in islamabad. helped that it was at night rather than early morning and a little cooler than it's been.

nice!!

Quote
also this gets me over 50 km for the week, which i did not intend. them two-a-days.

doubles make it ez. hah.

LBSS

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Re: a fast and explosive donkey!
« Reply #4603 on: June 30, 2018, 04:22:11 pm »
+1
- run 6.5 km, strides @ 20s w/60s rest, jog rest of the way home

- stretch

it was hot. first speed work since being back.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: a fast and explosive donkey!
« Reply #4604 on: June 30, 2018, 04:37:28 pm »
0
- run 6.5 km, strides @ 20s w/60s rest, jog rest of the way home

- stretch

it was hot. first speed work since being back.

nice!! strides ftw.