Author Topic: The PR's/PB's, videos, pictures, and daily achievements thread  (Read 111982 times)

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adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #900 on: January 26, 2019, 03:31:00 pm »
+4
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146385/#msg146385
- Official 10k PR: 36:18 (-55s) :personal-record:
- longest held sub6 splits: 6.2 miles (previous = 3.1)

:ibrunning:

adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #901 on: February 09, 2019, 10:08:17 pm »
+3
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg146579/#msg146579
- Heart n Sole 12k: 1st OA @ 44:43
- Heart n Sole 5k: 1st OA @ 18:20
- 12km: 44:43 (5:59 min/mi meh but, 5:53 min/mi - 7.6 mi instead of 7.5, splits tell the story)
- longest sub6 split holds: 7.5 miles (12k) (previous = 6.2 miles (10k!) :personal-record:
- most total sub6 splits in a session: 10.6! (17k) (previous 6.2 (12k)) :personal-record:
- first ever 2 races back2back in the same event! :personal-record:
- first time crossing the tape! :personal-record:
- also dropped a 36:44 estimated 10k in there (2nd best 10k).


adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #903 on: March 18, 2019, 08:15:53 am »
+2
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg147091/#msg147091
- 2 hours jump rope (+30 min?) :personal-record:
- most i probably did when boxing was 1.5 hr .. and recently did 1.5 hr again. so 2 hr is a big PR.
- alot of messups towards the end, was rough, but still kept getting back on it.

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #904 on: April 09, 2019, 12:15:25 pm »
+4
Box Squats
 - 3 x 4,5,4 @180kg 

:personal-record: 2.68*BW

It felt comfortable and easy unracking and the lits felt very strong, I could have done 5 reps, 7 reps would have resulted in grinding reps.

But happy with 180kg, next goal is 210kg.
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 #905 on: April 09, 2019, 09:40:54 pm »
+1
Box Squats
 - 3 x 4,5,4 @180kg 

:personal-record: 2.68*BW

It felt comfortable and easy unracking and the lits felt very strong, I could have done 5 reps, 7 reps would have resulted in grinding reps.

But happy with 180kg, next goal is 210kg.

beast! :wowthatwasnutswtf: :ibsquatting: :ibrunning: great work man.

210 kg will be :almostascoolasnyancat:

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #906 on: April 10, 2019, 03:35:29 pm »
+1
Box Squats
 - 3 x 4,5,4 @180kg 

:personal-record: 2.68*BW

It felt comfortable and easy unracking and the lits felt very strong, I could have done 5 reps, 7 reps would have resulted in grinding reps.

But happy with 180kg, next goal is 210kg.

beast! :wowthatwasnutswtf: :ibsquatting: :ibrunning: great work man.

210 kg will be :almostascoolasnyancat:

Thanks.

Then I will slowly start lowering the box once I achieve that.
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/

gukl

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #907 on: October 12, 2019, 05:44:57 am »
+7
First sub 20 5k - 19.59!  :personal-record:

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #908 on: October 12, 2019, 10:09:49 am »
+2
First sub 20 5k - 19.59!  :personal-record:

Awesome job man. Finally passed that boundary on to advanced runner. Sub 20min is an advanced club.
Well done.
« Last Edit: October 12, 2019, 10:11:22 am 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 #909 on: October 12, 2019, 12:51:19 pm »
+1
First sub 20 5k - 19.59!  :personal-record:

whoa awesome!!! great work gukl!!! :ibrunning: :ibsquatting: :ibjumping: :wowthatwasnutswtf:

1:59 and 19:59 same day :headbang: :highfive:

gukl

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #910 on: October 12, 2019, 02:11:30 pm »
+1
First sub 20 5k - 19.59!  :personal-record:

whoa awesome!!! great work gukl!!! :ibrunning: :ibsquatting: :ibjumping: :wowthatwasnutswtf:

1:59 and 19:59 same day :headbang: :highfive:

Yeah crazy haha, so i literally opened my phone after the race to stop strava and saw he'd done 1.59, insane.

adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #911 on: October 12, 2019, 02:24:50 pm »
+2
First sub 20 5k - 19.59!  :personal-record:

whoa awesome!!! great work gukl!!! :ibrunning: :ibsquatting: :ibjumping: :wowthatwasnutswtf:

1:59 and 19:59 same day :headbang: :highfive:

Yeah crazy haha, so i literally opened my phone after the race to stop strava and saw he'd done 1.59, insane.

hah nice.

i was up watching it live, trying not to blink. ;f

LBSS

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #912 on: December 07, 2019, 05:31:18 am »
+4
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


LBSS

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #914 on: December 15, 2019, 08:24:25 am »
+4
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.
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