Author Topic: The PR's/PB's, videos, pictures, and daily achievements thread  (Read 115646 times)

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adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #915 on: December 15, 2019, 11:44:43 pm »
0
cross posted from journal:

:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

- 5k race in 19:41 (watch), 19:56 (official)
course was a little long, i guess. still got under 20:00 chip time, goal well and truly met.

lost a little time on each split (3:47, 3:55, 3:58, 4:00, 4:01), but final km was faster than last weekend's so that's good. lungs felt a bit congested after the race. it was pretty chilly. still, super pleased.

was hoping you'd get back2back sub20's.

sick man.

congrats! :ibrunning: :ibjumping: :ibsquatting: :wowthatwasnutswtf:

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #916 on: December 17, 2019, 04:48:34 pm »
+2
Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 :personal-record:
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #917 on: December 17, 2019, 07:04:32 pm »
+2
Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 :personal-record:

good work!

how speedy are they? stay safe with those.

pc!

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #918 on: December 18, 2019, 04:18:51 am »
0
Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 :personal-record:

good work!

how speedy are they? stay safe with those.

pc!

Around 2 - 3 seconds between reps
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #919 on: December 18, 2019, 05:25:55 am »
+3
Around 2 - 3 seconds between reps

i think he's asking how quickly you lifted the weight, not how long you rested for. regardless, more than 2x bw for reps is good work. although from your description it sounds like form was a bit all over the place and, as adarq said, be careful with that.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #920 on: December 18, 2019, 02:15:00 pm »
+1
Around 2 - 3 seconds between reps

i think he's asking how quickly you lifted the weight, not how long you rested for. regardless, more than 2x bw for reps is good work. although from your description it sounds like form was a bit all over the place and, as adarq said, be careful with that.

Oh. It came up at an average speed, not easy and not difficult. probably around 6/10 in difficulty on first rep.
My form wasn't that bad, it's just that I wanted my quads to do the lifting instead of my hamstring with the straight leg deadlift.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #921 on: January 26, 2020, 09:36:59 am »
+2
FORM PR FTW  :personal-record:



The acceleration bounds really help open up the hips and get the knee higher.

EDIT: Well that was short lived. This is Cue 4, Cue 5, the cue I decided to go with is not as good but it will do, I hope.

But this is the only good thing about it, the rest is rubbish. ranting because of failed experiment. but I know cue 5 is faster but if I can tweak cue 4 by pushing off explosively and quickly off each step rather than aiming for distance and running slow, then that would be good and could get a good time. but don't have time, I need to start my weighted vest workout, which was supposed to start on January.

I will do cue 5 and add that to it if I can. but because I am running fast with cue 5, it's not easy to think explode off each step.

RANT OFF
« Last Edit: January 26, 2020, 03:56:25 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #922 on: January 26, 2020, 08:59:27 pm »
+1
looking good in that still frame. :headbang: :ibrunning: