Author Topic: a fast and explosive donkey!  (Read 1081086 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4560 on: June 16, 2018, 03:22:16 pm »
0
- run 6.4 km in 32:30 (treadmill)

- SL box jump @ 20" x 5,5/leg

- superset x 2
-- pull up x 6
-- dip x 6
shoulder buggin' a little

- superset x 2
-- BSS +12kg x 10
-- KB swing 12kg x 10

- pallof press x 10/side

- stretch

done inside, still soaked by the end.

ETA: also, weighed myself before workout on the scale in the locker room. turns out i actually have lost weight: i'm a hair over 75 kg/165 pounds. the heaviest i've ever been was i think 183, when i was doing starting strength like eight years ago. 165 is okay, but eventually i'd like to get back to being a little stronger and a little more muscular. would be cool to be running sub-20 and squatting 2x bw at the same time.

sub20 + 2xBW SQ would be solid af. :ibrunning: :ibsquatting:

damn @ 165, lightened up alot.

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4561 on: June 17, 2018, 02:12:27 am »
+2
well, when i was training to dunk my set point seemed to be about 173, so it's not like i've lost 18 pounds over the last eight months. but still, eight pounds (~3.5 kg) is apparently noticeable when you're already pretty lean.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4562 on: June 17, 2018, 10:03:38 pm »
+2
well, when i was training to dunk my set point seemed to be about 173, so it's not like i've lost 18 pounds over the last eight months. but still, eight pounds (~3.5 kg) is apparently noticeable when you're already pretty lean.

right but even 173 vs 165 is still a decent difference.

When body weight magically falls like this, I like to take advantage of the adarqui cheat code: very light for running economy/movement efficiency, relative strength for power. :ninja:

Low 160's, run alot, squat 2x/wk, and be at consistent sub19 5k level w/ 2xBW SQ <- that being the entry level. :D

 :ninja: :ibrunning: :ibsquatting: :ibjumping:

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4563 on: June 18, 2018, 04:13:23 am »
+1
yeah that's not a bad plan.
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

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: a fast and explosive donkey!
« Reply #4564 on: June 18, 2018, 06:42:53 am »
+1
Yeah, im on the same wagon here, but with different (aka MUCH worse ) numbers, for me it would be perfect to be at 25m 5K and 1.5BW squat.
So I need/want to toss some needless weight, but i don't want to waste away, i like the strength and muscle mass levels that i am now. So i was thinking some diet modifications together with increasing running mileage would help me do a nice decomposition. Enough spamming, will take it to my journal. Good to see you lift LBSS!
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4565 on: June 18, 2018, 09:10:29 am »
+2
Yeah, im on the same wagon here, but with different (aka MUCH worse ) numbers, for me it would be perfect to be at 25m 5K and 1.5BW squat.
So I need/want to toss some needless weight, but i don't want to waste away, i like the strength and muscle mass levels that i am now. So i was thinking some diet modifications together with increasing running mileage would help me do a nice decomposition. Enough spamming, will take it to my journal. Good to see you lift LBSS!

If you keep lifting, you won't waste away. your fat will waste away though :D

Tons of muscular runners around here. A few of them are very fast. Most aren't, but still drop some decent numbers - so they have really good fitness, but aren't specializing in running.

If you want to "waste" away however, like me - Kenyan style, don't lift :ninja: You will only maintain the mass you need to perform, so you will get very light. People who continue to lift, while putting in significant mileage per week, look way different. Here's an example:

This is a photo (from our race Saturday) of my 800m friend (50 y/o, 2:07 800m). He lifts, sprints, and runs:



Not the best photo, but he is huge (compared to me) in person. Very muscular, huge legs etc. That's an example of someone with solid physique development and near-elite age-graded 800m ability, and solid mile/5k ability.

He mentioned several times, "I (him) need to squat more", so he's big on leg development for 800m. He's asked me several times why i'm not lifting etc.. I say I don't lift because the Kenyans don't. That's it. If the Kenyans lifted, i'd lift. So since executing their blueprint, it means no lifting. For running, the Kenyans are my Verkhoshansky. They've got it figured out, all I need to do really, is just emulate.

Here's an elite woman runner in the area too, she lifts 5x/wk and has insane running stats, American Records etc:



(obviously a fake weight lul)

Look at her next to other masters women:



Huge.

I talked to her a few weeks ago. She said specifically, she has to lift 5x/wk now just to maintain her LBM, because of her age. She said she used to get away with 3x/wk, but now she needs 5x/wk. So, very relevant to this discussion.

She's huge for a female runner, in person. I mean she probably has more LBM than me........ lmao.

EDIT: both of these runners I posted are members of "The Atlanta Track Club", they usually represent them at races/meets. He has their red jersey on. Sonja is a pro/pro-masters.

pc!!

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4566 on: June 18, 2018, 12:11:41 pm »
+1
damn, now that is what i want to look like at 50. def need to get a bit of lifting back in the program.

- run 8 km in 41:00, cool down jog/walk 500m (treadmill)
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4567 on: June 18, 2018, 12:53:41 pm »
0
damn, now that is what i want to look like at 50. def need to get a bit of lifting back in the program.

ikr.. dude is a monster. lmao.

Quote
- run 8 km in 41:00, cool down jog/walk 500m (treadmill)

nice!

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: a fast and explosive donkey!
« Reply #4568 on: June 18, 2018, 01:25:05 pm »
+1
adarqui that post is soooo useful and targeted and motivational, thanks so much!!! LBSS sorry for hijack again!
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4569 on: June 18, 2018, 01:39:13 pm »
0
adarqui that post is soooo useful and targeted and motivational, thanks so much!!! LBSS sorry for hijack again!

hah awesome! np!

sorry for the hijack as well :ninja: :ninja: :ninja:

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4570 on: June 19, 2018, 12:43:38 am »
+1
cold seems to have turned into an ear infection. cool cool cool.
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

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4571 on: June 20, 2018, 11:29:54 am »
+1
- run 7 km @11.9kph, 1 km @10kph, walk 0.4 km
total distance 8.4 km, total time 45 mins

- SL pogo x 5,5/leg

- goblet squat 24kg x 6

- DB row 24k x 10/arm

- stretch
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

LBSS

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4572 on: June 23, 2018, 12:14:27 pm »
+2
- run 6 km in 30:30, walk/jog 0.4km in 3:30

- squat 80 x 5

- stretch

played it reeeeeeeeeeeeeeally conservative with the squats. first time under the bar in over a year. my shoulder is jacked up.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: a fast and explosive donkey!
« Reply #4573 on: June 23, 2018, 01:57:45 pm »
0
- run 6 km in 30:30, walk/jog 0.4km in 3:30

- squat 80 x 5

- stretch

played it reeeeeeeeeeeeeeally conservative with the squats. first time under the bar in over a year. my shoulder is jacked up.

damn sucks. just supporting the bar in that position, makes it feel wrecked? Pretty sure mine would feel wrecked as well (for a while at least), getting back into that position: hurts just thinking about it.

redacated

  • Jr. Member
  • **
  • Posts: 97
  • Respect: +85
    • View Profile
Re: a fast and explosive donkey!
« Reply #4574 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