Adarq.org

6 June 2018

Bodyweight@session : ?
Soreness :  glutes, quads, lats, chest, all minor
Injuries/aches : none

-RUN 2.5km ( ~6'20''/km pace )
-Walk 500m
C1a: Sprint 300m @ 80-90%
C1b: Walk 200m
C1 info: 4 rounds
-RUN 2km ( ~7'/km pace )

Decided to shorten my interval distance to 300m and walking recovery to 200m ( instead of 500-500 ) . Seems like a good choice, this is more sprint for me, i can go 100% on the entire duration, 500m was above my abilities. Might bring 500s back when i master the 300s.
6'20'' pace was very easy at warmup distance. Also last 2 km were a little faster than 7'/km and totally relaxed despite being right after the intervals and 5 km total in my back already, which is awesome!
Looks like everything is improving. Good shit.

TOTAL : 7km in 48'13''

Mass log update:

8 June 2018

RUN 7.5km in 51minutes:9seconds

-Kept it comfortable. I was hoping this comfy run would end up having average pace around 6'30''/km. It was a bit slower, but still faster than 7'/km.
I am more than ok with it, since this run was lifetime distance  and lifetime duration

---

9 June 1028

Bodyweight@session : ~87.5kg, season high
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@90kg ( +10 kg )
8@105kg ( +5 kg )
8@115kg ( +5 kg )
8@125kg ( +5 kg )
-Very nice.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +1 rep )
-Very very strong.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
10@150lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
7@BW
7@BW
-Same change with pullups, switching to the real thing. Slow tempo is a killer here too.

DB SHRUGS ( tempo 1:1:4 ):
Skipped, may dump them, RDL + upright rows already stress traps enough.

---

11 June 2018

Bodyweight@session : ~86.5kg , weirdly light
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg
-Top set still too hard, bar is not heavy but legs die from TUT at a high RM percentage.

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@50kg ( +2 reps )
10@50kg ( +2 reps )
-Good improvement for 2nd time.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
6@BW
-Slow eccentric pullups still a killer.

12 June 2018

Bodyweight@session : ?
Soreness :  quads, hamstrings, abductors
Injuries/aches : none

-RUN 2.5km @ 13'45'' ,  by 17 seconds. ( 2km split: 11'9'' ,  by 5 seconds )
-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m

2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol ) 
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.

Total : 5km in 32'44''

12 June 2018

Bodyweight@session : ?
Soreness :  quads, hamstrings, abductors
Injuries/aches : none

-RUN 2.5km @ 13'45'' ,  by 17 seconds. ( 2km split: 11'9'' ,  by 5 seconds )
-Walk 500m
C1a: Sprint 300m
C1b: Walk 200m
C1 info: 3 rounds
-JOG 500m

2.5 km was not 100% but pretty close to that. Very happy with the PRs. But then the sprints were too hard, felt destroyed after third round so jogged 500m to relax and called it a day.
Those 300m sprints are done in a fashion i didn't mention: I can alternate gradient, the even ones are uphill and the odd ones are downhill.
So during the downhill second one I got a speed PR, 16.8km/h ( previous was 16.4 lol ) 
BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.

Total : 5km in 32'44''

sick! good stuff.

BTW does anyone have objections towards downhill sprints? It is not steep, I am talking about 10-15m of drop in 300m, with plenty of room to break slowly.

i'd rather sprint them uphill... yea i'm not much of a fan of downhill overspeed. It's really intense. I'd rather hit that same decline, as an incline, and bulldoze my way up it. I feel like that is 10000x safer & actually more effective. My 2cents on it!

Quote from: adarqui on June 13, 2018, 12:24:55 am

Quote from: vag on June 05, 2018, 04:30:21 am

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.

seems kind of natural to ditch them when running/sprinting. I for one, seem to always end up hurting them easier when I do both. Calf raises seem to alter something, or just fatigue them more (which is odd when you think about it), just making them easier to tweak, or make achilles/ankle achier etc. dno it's weird.

congrats on that distance PR!

Calf raises are good for rehab but that's where it stops for me. I never train calves. I think they get enough stimulation just through everyday activity and running/training. 

yea.

run up the hill instead. unambiguously good for you, less risk of injury.

16 June 2018

Bodyweight@session : ~85.5kg, AM and unfed but WTF, too low
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:4 ):
HANG POWER CLEAN ++ PUSH PRESS:
5++5@20kg
5++5@30kg
5++5@40kg
5++3@45kg
3++1@50kg
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Bored of half squats, decided to bring back o-lifts.
Sooooo much more fun, love them. Tempted to ditch normal squats too, or skip volume, i am tired of legs being stressed from weights all the time.
This ++ denotes that at the same rep i am cleaning and then i am pushpressing it, not 5 cleans and then 5 presses.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-I feel i can advance to weighted now.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
7@BW
-Controlled eccentric chins/pulls are a nightmare. Hits the back damn hard though!

DB SHRUGS ( tempo 1:1:4 ):
-Bye bye shrugs, 9 sets of cleans are enough.

---

17 June 2018

Bodyweight@session : ???
Soreness : lats mostly, some deltoids and traps too but minor
Injuries/aches : none

RUN 5km @ 29'41''

Second time in my life going under 30'. Actually just 50'' away from my PR , yet it was not a max effort 5K, I didn't even warmup. I was going uptempo, but actively buffering a bit. Only pushed it maximally at the last 750m as you can see on the graph too because i saw i was able to break 30' so i went for it. Not bad at all. Now gotta reduce smoking, i have relaxed a bit too much with it.

---

In other news, as I mentioned in LBSS's journal earlier, i intend to run a re-composition for a while. Nothing too fancy or obsessed. So for diet I will be reducing carbs, except from the weight days post-workout. I will be trying to break even ( TDEE-vs-food ) or even on a surplus on weight days but with most of the calories and carbs post-workout, while being on a deficit all other days. Training wise i will try to have as less missed running days as possible. Must change my mindset to make running days more important than lifting days, but i am finding difficulties to do that, i want my 3 gym days per week. Summer is also an enemy, increased social life, less free time, more alcohol and cigar smoke in my system. Oh well, ill keep grinding.

16 June 2018

Bodyweight@session : ~85.5kg, AM and unfed but WTF, too low
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:4 ):
HANG POWER CLEAN ++ PUSH PRESS:
5++5@20kg
5++5@30kg
5++5@40kg
5++3@45kg
3++1@50kg
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Bored of half squats, decided to bring back o-lifts.
Sooooo much more fun, love them. Tempted to ditch normal squats too, or skip volume, i am tired of legs being stressed from weights all the time.
This ++ denotes that at the same rep i am cleaning and then i am pushpressing it, not 5 cleans and then 5 presses.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-I feel i can advance to weighted now.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
7@BW
-Controlled eccentric chins/pulls are a nightmare. Hits the back damn hard though!

DB SHRUGS ( tempo 1:1:4 ):
-Bye bye shrugs, 9 sets of cleans are enough.

---

17 June 2018

Bodyweight@session : ???
Soreness : lats mostly, some deltoids and traps too but minor
Injuries/aches : none

RUN 5km @ 29'41''

Second time in my life going under 30'. Actually just 50'' away from my PR , yet it was not a max effort 5K, I didn't even warmup. I was going uptempo, but actively buffering a bit. Only pushed it maximally at the last 750m as you can see on the graph too because i saw i was able to break 30' so i went for it. Not bad at all. Now gotta reduce smoking, i have relaxed a bit too much with it.

---

In other news, as I mentioned in LBSS's journal earlier, i intend to run a re-composition for a while. Nothing too fancy or obsessed. So for diet I will be reducing carbs, except from the weight days post-workout. I will be trying to break even ( TDEE-vs-food ) or even on a surplus on weight days but with most of the calories and carbs post-workout, while being on a deficit all other days. Training wise i will try to have as less missed running days as possible. Must change my mindset to make running days more important than lifting days, but i am finding difficulties to do that, i want my 3 gym days per week. Summer is also an enemy, increased social life, less free time, more alcohol and cigar smoke in my system. Oh well, ill keep grinding.

nice!!!

Running helps to reduce smoking, haha. Lungs/heart are now tools, to which you want to make stronger, not weaker. Good stuff

With lifting + occasional basketball, it's "not as important". But now with running, lungs/heart are now performance engines, so you naturally begin to think about them from a new perspective.

Quote from: adarqui on June 18, 2018, 08:52:39 am

nice!!!

Running helps to reduce smoking, haha. Lungs/heart are now tools, to which you want to make stronger, not weaker. Good stuff

With lifting + occasional basketball, it's "not as important". But now with running, lungs/heart are now performance engines, so you naturally begin to think about them from a new perspective.

Nailed it. This, combined with the existing will to cut it ( or drastically reduce it to keep it real ) might make it happen.
As for overspeed, fuck it, i wasn't into it anyway. Was convenient as i already said, plus I got tempted from the speed PRs id hit. But i don't really care, better safe than sorry, AELS FTW!!!

yup. nice.

AELS ftw for sure. it's really helped me alot over the years.. when I remember it. When I forget it, I pay the price.