Hey so I do keto for mental health and it helps with weight loss. But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day
Yeah dude im the same way, dont deal with criticism too well. I think with exercise science its kind of tough cause theres probably many ways to approach the same problem. And many people who give opinions on the right way, maybe that way has worked for them or others, but if the theory doesnt make sense to me or the person presents it like its the only way to go about it that can be irritating.
I think for shin splints tibialis raises or walking on the heels with toes and balls of feet off the ground for time was something that helped me.
If I were training for sprint and focusing on acceleration, i would try to do maintenance sprint sessions for top speed maybe at least once every few weeks, to make sure you dont lose your top speed, cause doing lots of weight room stuff without any maintenance speed work can have that effect. I remember a few years ago i committed to a really intense squat program to build a foundation for athleticism, but didnt play much ultimate during that time and when I started playing again my athleticism was horrible because my body had fully adapted to squatting. Maybe you already do enough with the track work you do though.
Almost same pace with last week's SB (7:16) but for 1km more now and on up-and-down real course instead of treadmill. Previous SB pace on that course was 7:25 , for 1km less also. Great!
Its finally here, my weekly session recap video including my sprint starts. I managed to get 5 sprint starts in but some there were stumbles but they felt slow, but I recently started taping scrunched up newspaper to the back of my knees so I focussing on squeezing the papers with my calves and hamstring to keep the knee angle closed as a reference point to keeping the knee angle closed but because it was so early didn't expect to have a lot of carryover yet to my sprint, need to develop the muscle memory.
The sprint starts are from 5:50, before are my drills and from the start are my gym sessions <a href="http://www.youtube.com/watch?v=h80yEBEKHmE" target="_blank">http://www.youtube.com/watch?v=h80yEBEKHmE</a>
Hey it seems like your strength has increased a fair amount and I think that's really good!! It's great to see you really committing towards improvement and putting in so much dedicated work.
Here are a few things I would do differently: -On the pin squats I would still maintain body tension out the bottom, I wouldn't relax after setting the weight down on the pins. I remember you said you had some SIJ problems so I understand that that might play a role. -On the trap bar deads, I would either reduce the weight if you're going for explosiveness or try to stay more stable and maybe eliminate the jump if you're going for strength. -On the cleans, I might be wrong but it looks to me like you are getting most of the driving force by popping it up with your quads in the upper RoM, and less involvement from full hip extension. I had the same problem. It's a pretty complex move and I can't really coach you how to fix it, and there isn't too much resources for it. Here's a video that might be helpful: https://www.youtube.com/watch?v=E3aaqhiW3f4 You can also try this as a warmup to get more hip involvement (he shows the drill at 9:30): (https://www.youtube.com/watch?v=WihPXoSVkiw&t=845s). He rounds the back during the drill, and obviously don't do that during the cleans, but it was a really helpful drill for me for more p-chain involvement. -I think for the starts, sleds or hills might help get more forward lean and knee angle. But if you do sleds, I wouldn't do them like in the previous sled video you posted, where you're almost bounding while doing them. Instead I would go heavier, with the technique more like this https://youtube.com/shorts/81TS335Yi6g?feature=share. I think that will help a lot with the knee angles you've been working on recently.
I hope this isn't too much criticism! I think you're doing a great job. Last I also want to add that if your goal is to sprint, it's probably good to remember that the start is just a small part of the whole sprint and the weight room stuff might not carry over much to top speed.
If anyone else has feedback or disagrees with anything I said definitely pitch in!!!
Thanks for the feedback. I stopped posting videos of analysis as it gets lost in my journal with little feedback, but am grateful for your input.
Will implement the changes to the lifts you mentioned, today I did power cleans and I just did slow 1st pull then hit my quads as a cue and snap hip forward and pull bar up, but hang cleans very little ROM to develop power so it goes out the window. Just looked back at the video lol jump squats 180kg lol it was 80kg. The aim of the hex bar jumps is to develop power more than strength.
I was thinking of doing light sleds acceleration bounds with it, to develop power and then add the heavy sled you mentioned, I wasn't ready to do sleds because my form didn't look good but I think it's good enough to start using that form on sleds.
I don't really have a goal in mind with the sprints except be technically proficient in the sprint, starting from the acceleration and work my way up.
One thing I find difficult is getting advice from coaches, I don't know why, people's criticism or even joking. Hopefully the opportunity presents itself and I can get help from a coach but I fear that his method will not be to my liking. But i'm happy where i am at, dealing with shin splits, icing seems like a temporary solution as soon as I go back to sprints then the pain comes back.
Next week 3rd June, heading to tanzania, meet family, hopefully get a place to train, even if just small bands and sprint drills.
Its finally here, my weekly session recap video including my sprint starts. I managed to get 5 sprint starts in but some there were stumbles but they felt slow, but I recently started taping scrunched up newspaper to the back of my knees so I focussing on squeezing the papers with my calves and hamstring to keep the knee angle closed as a reference point to keeping the knee angle closed but because it was so early didn't expect to have a lot of carryover yet to my sprint, need to develop the muscle memory.
The sprint starts are from 5:50, before are my drills and from the start are my gym sessions <a href="http://www.youtube.com/watch?v=h80yEBEKHmE" target="_blank">http://www.youtube.com/watch?v=h80yEBEKHmE</a>
Hey it seems like your strength has increased a fair amount and I think that's really good!! It's great to see you really committing towards improvement and putting in so much dedicated work.
Here are a few things I would do differently: -On the pin squats I would still maintain body tension out the bottom, I wouldn't relax after setting the weight down on the pins. I remember you said you had some SIJ problems so I understand that that might play a role. -On the trap bar deads, I would either reduce the weight if you're going for explosiveness or try to stay more stable and maybe eliminate the jump if you're going for strength. -On the cleans, I might be wrong but it looks to me like you are getting most of the driving force by popping it up with your quads in the upper RoM, and less involvement from full hip extension. I had the same problem. It's a pretty complex move and I can't really coach you how to fix it, and there isn't too much resources for it. Here's a video that might be helpful: https://www.youtube.com/watch?v=E3aaqhiW3f4 You can also try this as a warmup to get more hip involvement (he shows the drill at 9:30): (https://www.youtube.com/watch?v=WihPXoSVkiw&t=845s). He rounds the back during the drill, and obviously don't do that during the cleans, but it was a really helpful drill for me for more p-chain involvement. -I think for the starts, sleds or hills might help get more forward lean and knee angle. But if you do sleds, I wouldn't do them like in the previous sled video you posted, where you're almost bounding while doing them. Instead I would go heavier, with the technique more like this https://youtube.com/shorts/81TS335Yi6g?feature=share. I think that will help a lot with the knee angles you've been working on recently.
I hope this isn't too much criticism! I think you're doing a great job. Last I also want to add that if your goal is to sprint, it's probably good to remember that the start is just a small part of the whole sprint and the weight room stuff might not carry over much to top speed.
If anyone else has feedback or disagrees with anything I said definitely pitch in!!!
Decided to stop going fast-easy on those runs and stick to the suggested easy-run pace, which is 5:50. Not sure for how long it will last, its been a cool May but sooner or later Greek summer heat will strike us. Now gotta up mileage.
« Last post by LBSS on May 21, 2023, 08:45:44 pm »
- long run w/HM tempo finisher (total 1:07:29, 11.60 km) -- run 9 km @ -- HM tempo 1.68 km in 7:13 (4:15, 4:26 pace) -- run 0.32 km -- walk 0.6 km
dang! that was way too hard for what waas basically a 6:48 mile plus a little bit more distance (i got to 1.62 in sight of a red light so just kept going until i got to the intersection). if i'm going to hit sub-1:30 in september, i'll have to be averaging 6:51 splits. well, nothing to do but keep getting out there.
« Last post by Kingfish on May 21, 2023, 03:48:21 pm »
May 21-27, 2023
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1 Page 75 - Day 1 of 455. Feb 11, 2013 Page 140 - Day 1 of 495. Oct 25, 2020 Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
May Week 4 of 5 BW 194-198
Sun May 21
6:30am Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-90-100-115 x5 Iso Seated Row - Two Arm 45-90-115-125-135 x5 Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned
4:30pm Paused Squats 315-315-315, 405 Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-90-100-115-125-90 x5 Iso Seated Row - Two Arm 45-90-115-125-135-145 x5
10:30pm Paused Squats 315-315-315, 405-455 Iso Hammer Strength Shoulder Press Machine (weight stack)- Two Arm 80-100-120 x5 Iso Hammer Strength Tricep Extension Machine - Two Arm 50-60 x5 Iso Hammer Strength Bicep Curl Machine - Two Arm 50-60 x5
* had very good dinner post afternoon workout and by 9pm I was already digested and strong. decided to do a third workout at the 24hr fitness gym with the good isolation machines. these are the seated hammer strength where the arms are face high. leverage is very good.
Mon May 22
9:30am Paused Squats 315-315-315, 405 Iso Hammer Strength Shoulder Press Machine - Two Arm70-90-115 x5 Iso Seated Row - Two Arm 90-115 x5 Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned
7:30pm Paused Squats 315-315-315, 405-455
11:00pm Matrix Shoulder Press Machine - Two Arm 90-100-120-130 x5 Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5 Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned
* not so busy at work so decided to hit the gym on my lunch break for a quick squat workout. the higher carb intake for the last few meals is doing its thing. bw still in the high 190s.
Tue May 23
9:30am Paused Squats 315-315-315, 405 Iso Hammer Strength Shoulder Press Machine - Two Arm90-115-135-115 x5 Iso Seated Row - Two Arm 90-115-135-115 x5 Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned
7:00pm Paused Squats 315-315-315, 405 Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115 x5 Iso Seated Row - Two Arm 90-115-135-115 x5
* used the work gym because of new operating hours. they have the same equipment as the 24hr fitness. they also have new matrix machines like those in planet fitness. no oly platform like the old one from the previous building but the squat rack is alright.
11:00pm Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5 Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned
Wed May 24
9:30am Paused Squats 315-315-315, 405 Iso Hammer Strength Shoulder Press Machine - Two Arm90-115 x5 Iso Seated Row - Two Arm 90-115-135-115 x5 Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned
* feeling better recovery with this routine. will get 455 again later if I have time for a 6-8pm ish workout. 11pm after work is too late and a very big time fasted from my last big meal at 12pm.
9:30am Paused Squats 315-315-315, 405 Iso Hammer Strength Shoulder Press Machine - Two Arm90-115-125 x5 Iso Hammer Strength Seated Row - Two Arm 90-115-135 x5 Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned
7:00pm Paused Squats 315-315-315, 405-455 Iso Hammer Strength Seated Row - Two Arm 115 x5 Iso Hammer Strength Shoulder Press Stack Machine - Two Arm 80-90-120 x5 Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned
* good squat workout again during lunch break at work. there's 2 types of hammer strength machine ISO machines I use. the conventional plate loaded and the other is the one with the weight stack. I use which ever is closer or available.
Fri May 26
9:30am Paused Squats 315-315-315, 405-455 Iso Hammer Strength Shoulder Press Machine - Two Arm 45-90-115-125 x5 Iso Hammer Strength Seated Row - Two Arm 45-90-115-135 x5 Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned
* consistency in the higher carb intake for the past few days are paying off now. I got a good 455 in a morning workout. carb intake ~300g/day. I lower carbs down to 50-125g max when I'm dropping BF. carbs a 90% coming from white rice at 50g a cup. 3 cups a meal twice a day. * bw still staying in the high 190s.
6:30pm Iso Hammer Strength Shoulder Press Machine - Two Arm 45-90-115-125 x5 Iso Hammer Strength Seated Row - Two Arm 45-90-115-125-135 x5 Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5min @ 9% | 292 kcal burned
Sat May 27
6:30am Nautilus Shoulder Press Machine 200-215-230 x5 Iso Hammer Strength Shoulder Press Machine - Two Arm 45-70-90 x5 Iso Hammer Strength Seated Row - Two Arm 45-90-115-125-135 x5
12:30pm Paused Squats 315-315-315, 405-475 Iso Hammer Strength Shoulder Press Machine - Two Arm 90 x5 Iso Hammer Strength Seated Row - Two Arm 90-115 x5
* 475 was not a crawl but still not very close to getting 495. I can get 475 again after good rest.
32-34" SVJ test by double hand rim grabs not too long ago. no chance to dunk unless I start doing more jump practice. maintaining low 30s SVJ by squats and low BF%.
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