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1
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 18, 2018, 10:43:59 pm »
Nov 18-24, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Nov Week 3 of 4

Sun Nov 18

afternoon
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets, 70 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* did daily 455s this week on my 4-night long work week. il stop counting these now.
2
Football / Re: 2018-2019 NFL Season
« Last post by adarqui on November 18, 2018, 09:50:17 pm »
Alex Smith :/

damn. :(
3
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on November 18, 2018, 08:47:35 pm »
about to go to sleep early. i'm toast.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on November 18, 2018, 08:45:05 pm »
"race" day!

writing for future reference: love how I ate yesterday.
- I did a very light fasted ~45 min run in the morning. Then I had orange juice/beet juice.
- Around 2-3 PM I had 10 chicken wings + focaccia bread.
- I did a very light ~1 hour run in the evening. Followed by some grilled chicken and two southwest-style egg rolls with w/ sour cream.

then this morning:
- big glass of orange juice, rxbar, and a banana
- the banana was something I normally don't eat for fear of stomach bloating etc.. but the rxbar itself just wasn't settling my stomach. shortly after eating the banana, I felt great.

felt really light/amp'd/ready to go during my warmup for the race.

11/18/2018

<= 4:59 mile vs <= 2:59 km:
- 11 (sub5) + 13 (sub3) = 24 of 50, 26 to go!

top3 finishes:
2018: 29/39 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- ate light, but also had a cookies & cream milkshake w/ whipped cream


06:30 PM: race: Flanigan's 10k: hell the fu*k yes, 2:57 km / 4:46 min/mi aka 10% of a race with elites. 30% next year. /// somehow got 2nd AG for 35-39!! hah.
- https://www.strava.com/activities/1971716432
- https://connect.garmin.com/modern/activity/3169460296
- https://www.endomondo.com/users/26420622/workouts/1231107670
- http://www.splitsecondtiming.com/results/2018/flan10k2018.php
- 1km @ 2:57 / 4:46 min/mi -> road 1km & race km PR :personal-record:

most fun i've had in a while.

plan was to run at least 1km with the elites (including current olympic trials qualifiers etc). got it done. I really could have gone a bit longer & should have, but it's really hard knowing you have 5.x miles left.. just plays tricks on you. so it's like i accomplished my "minimum goal" and then that was it. that's my only "let down", not extending it out more and trying to get a mile with them. Running that pace with guys who can relax at that pace, is definitely a completely different feeling than when I crank out hard 1km's by myself.

finishing kick (~100m) @ 4:12 min/mi pace lmao.

first OA ran 29:27. I was right behind him @ 1km LMFAO.

FRONT ROW SEATS HOMIE, for 3 minutes.

30% next year would be 3km.. that's the goal for this race in 2019.

pc!











that first mile ended up being ~5:22. that's me hitting a 2:57 km then wimping out and dropping it down to 7:XX pace .. still ends up being 5:22 lol.

kinda interesting how my HR jumps *after* I slow down, no? .. hmm.





06:45 PM: light: 1 hour (grass/rocks/dirt) -> that dip in activity at 2.5 mi is me taking a nasty fall - a new rock emerged from nowhere in the pitch darkness
- https://www.strava.com/activities/1972984264

elbow, hand, and side of knee are scuffed up a little. no problem tho.

crazy.. was a big rock too. something must have unearthed it, and i clipped it.

HR is low again!

5
Basketball / Re: NBA 2018 - 2019 Season
« Last post by adarqui on November 18, 2018, 08:32:40 pm »
LEBRON scored 51 against my Heat.

damn hehe.
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Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« Last post by jumperer on November 18, 2018, 08:24:38 pm »
will be focusing exclusively on 1 foot off my right leg now. really don't want quadricep tendonitis to flare up at all like it did on my left knee back in 2015, so will be super super careful.
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800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« Last post by adarqui on November 18, 2018, 08:13:46 pm »
Cheptegei 15km world record.

<a href="http://www.youtube.com/watch?v=lER_CfDKlCY" target="_blank">http://www.youtube.com/watch?v=lER_CfDKlCY</a>
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on November 18, 2018, 04:55:36 pm »
This is nearing 1km.. One of my favorite photos of all time, obviously.



That's me and the top 5 of the race. People ran smart races, and didn't go out with those monsters. That's fine, I totally respect it. But, I also got to watch the elites up close for a little over 3 minutes. And got this insane shot.

lmfao!@!@!@

Guy at the front is a 28:28 10k'r. Guy on the far right is a former American Record holder, multiple olympic trials qualifier, one of the fastest native born Americans ever (across a ton of distances).

That's who I want to run with.

I'm fucking amp'd.
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Date: 18/11/2018
Soreness: none
Bw: 10st 3lbs

Condition: It was windy but sunny too. I got that sled out and banged on some weights from the cabin.

Warm up
   Ankle mobility
   Calf stretch
   hamstring stretch
   Leg swings
   Box squats
   High knee holds with 30kg weight resistance
   
Track warm up
   A walk
   A skip
   A run

Workout
   30m sprints with 20% loaded sled x 2
   30m sprints x 3 without load
   50m sprint x1
   Light 50m hurdles

Cool down
   Stretch

Comment
1hr to do workout got 15 minutes extra. Good warm up workout. Measured svj at 23 inches
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on November 18, 2018, 11:46:23 am »
I saw Fernando Cabada before the race (big fan of his). He was cool as fu*k. He was like, what are you going for? I said, i'm just going to run with you guys for as long as possible. He laughed and said, that sounds fun good luck etc.

So, gun goes off, and I go right to the "front" (behind Brian Shrader, a 28:28 10k guy, and another guy) .. and then I just stay behind them for ~3 minutes.

Afterwards, Fernando saw me again and he said something like "damn dude I didn't know you were serious. when you told me that initially I was thinking, good luck, it's going to be fast, but you went out flying"

haha.

kinda cool.

Fernando ended up getting 2nd OA!!! He wasn't too confident going into the race, but he brings it, and got it done.

Brian Shrader's IAAF:

https://www.iaaf.org/athletes/united-states/brian-shrader-270142
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