Adarq.org

4 July 2014

Body composition measurements:

Net morning weight : 84,4kg / 186lbs
Waist : 87,5cm / 34,44''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.6%
AVERAGE bodyfat estimation : 15.6%

Previous:

Net morning weight : 84,5kg / 186.3lbs
Waist : 88,25cm / 34,75''

Online bodyfat estimation : 16.4%
BI scale bodyfat estimation : 15.7%
AVERAGE bodyfat estimation : 16.05%

Awesomeness!!! 
Couple of milestones: broke under 88cm waist, broke under 16% both in the web-based and average measurement.

Lol, easy tiger!
I generally prefer to be heavier, my ideal state would be a relatively lean 90kg.
Will keep cutting for now anyway, see what happens 2-3 kg lower from here, then we may have a long discussion about where to go... I have been reading a lot and thinking about it but it is not the time yet.

I have good news for you. Yesterday's measurements were after a heavy carb dinner.
Today morning, after a 1500kcal day and a carb-less dinner, measurements were:

Net morning weight : 83,5kg / 184lbs
Waist : 87cm / 34,25''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.4%
AVERAGE bodyfat estimation : 15.5%

I guess the truth is in the middle, 84kg / 15,55%

anyway...

5 July 2014

Bodyweight@session : ~84.5kg , season low
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #6

Gym switched to summer schedule so by the time i got there it was closed , 

9'' DEPTH JUMPS:
2x10
-Incredible, FA, GCT, RFD, height, all great! Arguably my best DJs ever.

COMPLEX :
C1 : HALF SQUAT:
C1 : HALF PISTOL SQUAT:
5@BW + 25 kg
5@BW + 25 kg
-That is about 97,5kg load on each leg, which equals to a 122,5kg squat.
That is how it felt too, judging from the last weeks 120 to 130 kg half squat progression
Math comes true, with some fluctuation of course.

C2: JUMP SQUAT:
2x5@20kg
-Very good but not awesome. Potentiation still there on the legs but of course that '20 kg is so light' feeling was gone.

HORIZONTAL LEG PRESS CALVES 'RAISES':
PAUSED SINGLE LEG CALVES RAISES:
13 each leg @ BW + 15kg
13 each leg @ BW + 15kg
13 each leg @ BW + 15kg
-That was 3*F. A little stronger than 495lbs smith. (BW+15)*2 = 200kg/440lbs, yup, math comes true again.

CHINUPS:
BENT OVER DB ROWS:
12 each hand @ 20kg
12 each hand @ 20kg
12 each hand @ 20kg

DIPS:
CHEST DB FLY:
12 @ 10kg each hand
12 @ 10kg each hand
12 @ 10kg each hand

7 July 2014

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches :  none

ME RIM JUMPS:
SVJ : max = 26''
Dropstep : max = 30''
1-step-DLRVJ : max = 31'' , ties season best!
2-steps-DLRVJ : max = 31'' , ties season best!
Full runup DLRVJs : max = 31'' , ties season best!

Mixed emotions. Getting season best heights but not PRing. Not gonna happen without new shoes, my Kobes are totally worn out, the traction is terrible and i think the zoom bags blew off too. Can't jump good on my running shoes either, i tried it, they are frees and the too much flex ruins my mechanics. Pity, i would have PRed for sure today, 30'' was all voluntary, getting it easy off 1 step.
New trainers are on the way ( adidas supernova glide 6 boost ) , i got the most 'firm' boost shoe out there, lets see how that overhyped TPU magic foam will work.

Try one leg jumps in your frees and see what you get.

I always do SLRVJs too in my jump sessions this year, just don't log them. They are steady at around 27''.
In frees it is the opposite of DLRVJs, the extra flex makes them feel more natural and fluid and with a more powerful toe off. Still 27'' though.

9 July 2014

Bodyweight@session : forgot to check
Soreness : Chest, lats, calves sore. quads, glutes, abductors, hamstrings feeling something between sore and too stiff. 130kg speed halfs wrecked me, lol
Injuries/aches :  none

1km jogging

Dynamic warmup

TEMPO RUNS:
5x80m , building up intensity from 50 to 80%.
-Really bad. Feeling too stiff, like there was no energy transfer through my legs.

5 minutes rest

Then i wanted to do this:

1) 300m @ 100%

2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week

300m@10% : 54 seconds
-Heh, not that bad. It is 3x100m@17s, so given my 15.5s PR, this was pretty good.

10 minutes rest

200m@100% : 34 seconds ( actually big  , i was at 38 seconds this April )
2 minutes rest
200m@100% : 36 seconds ( also  compared to April )
2 minutes rest
200m@100% : DNF ( gave up at around 150m, i just couldn't run anymore, i would have to jog )

Decided to call it a day and not try a second set given i could not even complete the first one.

5 minutes rest.

1km cooldown jog.

That was interesting. I am wasting my time on this 80x50 gravel football field though, the times I post are useless:
As discussed again here, those are not sprints, i have to decelerate much to take the 90 degree turns. Now what good is a 300m sprint if i have to do 4 such cuts? That's what i thought.
Still, i like the concept of the longer sprints, even if they are 'sprints'. Gotta get to the damn track and see how much my real splits deviate from those.

In other news, my boost shoes just arrived and they are sexyyyyyyy, can't wait to run&jump in them 

^^^
Yes, that is the shoe, supernova glide 6. I chose this of all available boosts because according to the reviews it has the most 'firm' feeling of them. It has a thin layer of 'harder' EVA foam between the boost foam and the foot so it feels less mushy and deforms less, supposedly.

10 July 2014

Bodyweight@session : forgot to check
Soreness : none
Injuries/aches :  none

1km RUN: 5 minutes, averge speed = 12kmh ,
Previous PR was 5minutes 21 seconds / 11,18kmh from a mile run.
That was not even close to max, i was saving for the sprints.

5 minutes rest

SPRINTS:

80m@100% : 11:50 ,  , previous was 11:90,

3 minutes rest

80m@100% : 11:30 ,  , previous was the above.

5 minutes rest

100m@100% : 15:30 ,  , previous was 15:50

5 minutes rest

100m@100% : 14:90 ,      , previous was the above.

, placebo or not i was flying!

Then i tried some jumps but only the 9'6'' rim was free and that ruined my mechanics. Can't jump well there, I can't judge the correct spot to plant, I can't time my highest touch well etc. Also i can't know what heights i got without cam, from where i felt hitting the rim it must have been 3'' below wrist so around 30''. We will have to wait for 10' jumps to know.