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Progress Journals & Experimental Routines / Re: FP's log
« Last post by Final Phenom on Today at 05:58:07 pm »
Yeah knee feeling fine actually, just avoiding deep squats which is likely good for field carryover anyway. Prolly gonna cancel Thursday appt with the doc

10/16

practice: 2 hours
RPE: 5.5
feeling a little more muscly during running and COD but not slow by any means. pretty focused

10/17

AM:
Tennis: 1.5 hours
RPE: 6
rallied a while and then beat my friend pretty handily, 6-3. He is much more skilled vs i am in shape and more athletic. He hadn't played in a while and was trying to hit almost all tough topspin shots. I was hitting tough shots too, just barely clearing the net and tough angles hitting the edges of the court, but not messing with spin almost at all. Managed to hit a few aces too although my serve was extremely inconsistent. Was a fun game

PM:
Gym: 2 hours
RPE: 8.5

Power clean from blocks (knee height):
185 x 5
195 x 5
205 x 2+1
215 x 2+ 1F

Power clean from blocks (mid thigh):
185 3x3

Trap Bar Deadlift:
315 x 5
365 3x5 (assuming bar is 45)

Pause RFD half squat:
225 x8
305 3x8

Sled Pushes (15Y):
Max Resistance x 8,6,8 (5-20s between reps, few mins between sets)

Bomb-ass workout. Last rep of last set of trap bar deads, I went hard mind-muscle mode and focused on lifting with glutes and not collapsing at the back. The rep was much more of a grinder but my back was ramrod straight the entire time  :headbang:
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800m+ Running and/or Conditioning / Re: The Running LOL Thread
« Last post by Mutumbo000 on Today at 03:57:30 pm »
Haha sounded too good to be true. Curtis Jackson LOL!
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800m+ Running and/or Conditioning / Re: Misc Running Videos
« Last post by adarqui on Today at 02:28:49 pm »
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Shoes / Re: A shoe specifically for dunking
« Last post by maxent on Today at 02:11:27 pm »
I totally agree on bball shoes. I realised after wearing lighter, less bulky shoes that bball shoes (even super low cut) are just too heavy/awkward. I run in the Nike XC waffle racers (best running shoes) and I've found the Nike Metcon 3 are a great in-between option, they're essentially running shoes with more structure in the heel for squatting. Great for jumping. lifting and running. Unfortunately it means indirectly supporting crossfit *shudder*...but they really are the best training shoes I've had. Great for basketball too.

nike metcon 3 look like my dream shoe on paper. i would have to try them out but i saw the weight is slightly heavier than my kobes at 11 ounces vs 9. that might be a deal breaker on the ewight front but i do love the idea of one shoe for running, jumping and maybe lifting as well
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800m+ Running and/or Conditioning / Re: really nice running calculator
« Last post by adarqui on Today at 01:48:18 pm »
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Progress Journals & Experimental Routines / Re: 168
« Last post by maxent on Today at 12:43:30 pm »
yeah exactly about the form .. sure some manual override cues can really help, but in general, the body wants to make things the easiest/more efficient possible for itself. I personally like the natural adjustments the nervous system makes in these situations.

would you like to conjecture what sort of things this approach can work well with?
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 12:22:59 pm »
10/17/2017

bw = 142
- nice
bw before bed = ?
soreness = none
aches/injuries = right hip slightly
cramping = during cooldown of morning workout - stomach cramps
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 6:00 AM
- slept in :D

diet:
06:15 AM: black coffee, coconut water, avocado, grapefruit
07:00 AM: workout: relaxed speed + bw
- 3-sec paused dead hang ng pullups: BW x 9
- full dips: BW x 10
- standing single, straight leg lifts: x 20
- standing single, straight leg abductions: x 20
- standing single leg calf raises: x 10
- leg lifts on dip bars: x 10
08:30 AM: 2% milk, coconut water
11:30 AM: 2% milk, coconut water



stretch:



workout: morning relaxed speed, drills during full recovery, no looking at watch: 1-mi (very light, 8:00), 1-mi (light, 6:36, surprised me), 3 x ~1km @ {5:31 mm, 5:37 mm, 5:29 mm}, cooldown 5k (fail, stomach cramps, park water = bad?? eek)
nice session. started it too late though.

think the park water is bad, i was wrecked immediately after i drank it.

https://www.strava.com/activities/1234450441









Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141),(17,142)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly"),(17,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely"),(17,"right hip slightly")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose"),(17,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none"),(17,"during cooldown of morning workout - stomach cramps")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8),(17,06:00AM,8)]
- FORMAT: (day, wakeup time, hours slept)
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 11:31:09 am »
im such a little social media bich.

found some more photos, this one is nice:

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800m+ Running and/or Conditioning / Re: Misc Running Videos
« Last post by adarqui on Today at 11:24:41 am »
3x per day just doesn't seem sane/sustainable to me.. Apparently Cam Levins really broke down too, tons of injuries etc.. He just seems way too addicted to the mileage, this video is disturbing to me :/

<a href="http://www.youtube.com/watch?v=rMkUHM0eOZA" target="_blank">http://www.youtube.com/watch?v=rMkUHM0eOZA</a>

https://www.runnersworld.com/rt-web-exclusive/doubling-and-tripling-performance-incentives

man I really hate this video.. it's bothering me alot. dude ate 1 fucking motts applesauce after a 10 mile run, and yet he knows he has like 20+ more miles including a hard workout ahead of him.

what the fuck man.

fuck his coach & any1 around him who didn't smack the shit out of him. he's a damn beast but this video is a great example of training addiction.

that's why i force myself to take rest days... and drink milk (protein/fat) after runs etc.

his style just seems so disordered to me.. ie, maybe he could somehow survive on it when he was younger, but as he is aging, he is falling apart.

KENYAN'S DONT DO THAT SHIT. that's all i know. they eat good, sleep, nap, train 2-3x/day but alternate hard/light days.. And Bernard Lagat takes 1 day off per week, mandatory, with 5-6 weeks off per year after his season.

:pissed: :pissed: :pissed: :pissed:

The thing with Cam Levins is .. he'll probably figure this out a few years from now, when he's "too old", and still make a run at something or make another olympics.. just because he'll reduce the volume a bit and eat better etc.

I saw a quote from some olympic track chick today, forget who, but it said in her bio:

things I hate: junk miles

loved that..

Cam Levins is addicted to junk miles.

Furthermore, towards the end of the vid, interviewer asks him if he'd go harder at night on his ez run because of his bad track session, and he admitted yes.. Again, Kenyan runners wouldn't do that. So much discipline.. so you had a bad session, who gives a fuck.. plus they don't look at their watch on light runs etc.

hold me back. ffs.
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800m+ Running and/or Conditioning / Re: The Running LOL Thread
« Last post by adarqui on Today at 11:22:48 am »
Eminem  :o

Greater Detroit Regional
May 22, 1990

Event #31 Boys 800m Run
Heat 3

1. Saunders, Jeremy (Grosse Point South) 1:52.31
2. Jackson, Curtis (Cass Tech) 1:53.87
3. Buchanan, Keith (Kings) 1:54.75
4. Mathers, Marhshall (Lincoln) 1:54.76
5. Williams, Jamaal (Northwestern High) 1:57.89
6. Njapa, Charles (Western International) 2:01.01
7. Martin, Kelvin (Dearborn) 2:05.76
8. Douthit, Pat (Detroit Jesuit) DNF

^^^searched because whoa and looks like that's from an april fool's joke. all the entrants are rappers or rap-adjacent. curtis jackson is 50 cent, pat douthit is 9th wonder, charles njapa is 88-keys, etc. :P

hah. Mutumbo = pwnd.

 :ninja: :trolldance: :trolldance:
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