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Messages - fedexpress

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1
800m+ Running and/or Conditioning / Re: patrick makau marathon world record ::: 26 miles in 02:03:38
« on: October 20, 2011, 01:43:35 am »
Quote from: adarqui on October 20, 2011, 01:21:39 am
Quote from: fedexpress on October 20, 2011, 12:16:31 am
Quote from: adarqui on October 19, 2011, 11:19:41 pm
hah this is beast, the former world record holder basically wants to quit after makau pulls away from him at 16 miles..

"Makau pulled away after 27 kilometers (16.8 miles) and finished in 2 hours, 3 minutes, 38 seconds.
Haile Gebrselassie of Ethiopia, who held the previous record of 2:03.59, pulled up after Makau's breakaway and seemed on the verge of giving up when he stopped running and bent over, but resumed the race."

diesel


The times they are running these days are crazy low (to me).  When I was running the Orange Bowl marathon back in 1980/81 the world record was around 2:09-2:10 and the experts were saying it would be really hard to get much lower.  Ha!!  7min faster is around 1/4 of a min faster for every stinkin mile for 26+ mi in a row for over 2hrs straight.  Totally different league/caliber of athlete.  Most of the top marathoners I followed back then were running about 70-75sec qrtrs during their interval training.  Now they're prob running 60-65's. 

bleh as i was replying to you, comp crashed.. happens alot lately, shit is on the verge.

anyway, in short.. ya it's insane.. ive never run 26 miles, i cant fathom running an insane pace for that long, hope one day i can... dude's are freaks running low 2 hour times.

how many marathons have you run?
Just 2, OB in 1980,81.  Didn't finish the 1st due to insufficient training, finished the 2nd in ~3:15, 7:30 pace or so.  Nothing fast, just wanted to finish.  This was during the nationwide 'running boom', when it seems everybody was doing lsd running, see Forest Gump for details.

2
800m+ Running and/or Conditioning / Re: patrick makau marathon world record ::: 26 miles in 02:03:38
« on: October 20, 2011, 12:16:31 am »
Quote from: adarqui on October 19, 2011, 11:19:41 pm
hah this is beast, the former world record holder basically wants to quit after makau pulls away from him at 16 miles..

"Makau pulled away after 27 kilometers (16.8 miles) and finished in 2 hours, 3 minutes, 38 seconds.
Haile Gebrselassie of Ethiopia, who held the previous record of 2:03.59, pulled up after Makau's breakaway and seemed on the verge of giving up when he stopped running and bent over, but resumed the race."

diesel


The times they are running these days are crazy low (to me).  When I was running the Orange Bowl marathon back in 1980/81 the world record was around 2:09-2:10 and the experts were saying it would be really hard to get much lower.  Ha!!  7min faster is around 1/4 of a min faster for every stinkin mile for 26+ mi in a row for over 2hrs straight.  Totally different league/caliber of athlete.  Most of the top marathoners I followed back then were running about 70-75sec qrtrs during their interval training.  Now they're prob running 60-65's. 

3
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 12, 2011, 01:48:21 am »
Update:

 Sent him msg after I saw that he won his age division (55-59) in the broad jump at the World Senior Games (50&over) last week in Utah.  He jumped 8ft 6.75in which was only 1/4in less than the winning jump for the 50-54yo division.  Says he doesn't even do squats due to knee pain (I can relate) but heavy deadlifts (2xbw) and lots of loaded box jumps and broad jumps.  He was pretty proud and honored to have won.

Invited him to join adarq.org in the newly created "old farts" forum w/me and Vag.  ;D

4
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 03, 2011, 04:22:32 am »
Quote from: vag on October 03, 2011, 04:17:00 am
LOL , wait till you see my new dunk mix and you'll change again!  ;D
No joke though , 56... respect & motivation & hope!


I'll be looking for it tomorrow.  Just saw ur post and had to reply.  Got to hit the sack for now.

5
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 03, 2011, 04:06:28 am »
Sorry, Vag, he's my new hero and role model.  You've been replaced!  I am actually much more impressed by his almost 9' broad jump.  That's pretty explosive for 56yo but I still got 7 yrs to catch him.  He doesn't look that fit on video to me but maybe his legs are a lot stronger than u can see.  I'll have to ask him what his lifting #s are.  He only lives a few hours from me.

6
Injury, Prehab, & Rehab talk for the brittlebros / Re: Knee Filling Up Again. Was It The Broad Jumps?
« on: September 28, 2011, 06:36:01 pm »
I also have found broad jump landings to be very painful to my left knee (partial meniscus tear).  The impact absorption at an acute knee angle is what does it to me.  Much worse than any squat or VJ variation.  I've been wanting to test my brd jmp but think it might be worth finding a local HS long jump pit w/sand to land in.

7
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 26, 2011, 07:20:29 pm »
Quote from: LBSS on September 26, 2011, 06:36:59 am
Quote from: fedexpress on September 24, 2011, 06:23:43 pm
Quote from: Kingfish on September 24, 2011, 04:08:53 am
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering as an advanced approach after a good number of years under the bar and once strength and technique are already very good.

fixed.

It wasn't broken.  I said worth considering, not necessarily implementing.  Take what is best (for you), and ditch the rest.

8
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 24, 2011, 06:23:43 pm »
Quote from: Kingfish on September 24, 2011, 04:08:53 am
Quote
Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

thanks. i rest for as long as i need to get back into the next set feeling fully recovered. i don't do any other exersice during my squat workout other than a few high rep calf isolations using the 45 deg sled after im done with squats.

i don't get cold anymore after i go thru the ramping warmup sets.  if the gym feels cold, il put on my sweat pants. my workout is usually 1.5 - 2.5hrs,

Thanks for the info.  I like the highly focused approach & obviously its been working well for you.  Definitely worth considering.

9
Progress Journals & Experimental Routines / Re: Kingfish
« on: September 24, 2011, 02:24:03 am »
Quote from: Kingfish on September 23, 2011, 10:44:06 pm
Fri
Sept 23, 2011


[140x8][190x6][230,280x4][330x2][370,400,420x1]

Week 1 - 435, 425, 415, 415, 415, 415, 395
Week 2 - 415(440), 395(415), 415(435), 420, 395, 415, 420
Week 3 - 420, 420, 430, 420, 410, 395(410), 440
Week 4 - 420, 420, 420, 420

Jumps
- SVJ 2 hand dunks

* the 420x1 was very heavy today. could be because i did not take my time with the rest between 400-420. took only 12-14mins. should have taken 18-22. did quick rest on that because a bball game was about to start. needed to break a sweat so i rushed the last rep. i was not weak on the legs but my mid back caved in midway up and i had to slow down to complete the rep. thats max today.. or another 5lbs, but thats about it.
* SVJs were still good, still getting a few inches below wrist on rim with both hands + ball.

Hey Kingfish, just curious why so much rest btw the sets??  Does it help that much more and if so how/why?  I've never tried more than 5-7min btw sets bcs never heard/read anybdy recommend more than that.  What do u do btw sets to stay warm, loose, etc?  Have u got the timings down to a science after lots of experimentation or do u alternate other erx in btw squats?  How long does the workout typically last?

Fantastic progress btw, esp considering the wt loss.  Maybe u've found the secret to 2.5+ sq/bw..........MORE REST!!!

10
Mixed Martial Arts / Re: GSP v. Diaz Out Condit In
« on: September 08, 2011, 08:24:17 pm »
http://mmajunkie.com/news/25152/shocker-nick-diaz-rebooked-to-meet-b-j-penn-in-ufc-137-co-main-event.mma


Wtf??  Dana White wins award for Troll of the Year!


11
Mixed Martial Arts / Re: GSP v. Diaz Out Condit In
« on: September 08, 2011, 02:38:47 am »
http://www.mmamania.com/2011/9/7/2411631/nick-diaz-i-think-its-ridiculous-that-im-not-fighting-georges-st



http://www.youtube.com/watch?v=a4EbRnFn0Tg&feature=player_embedded




Still "ready to get paid" huh?  Good luck w/that, Nick.

12
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 29, 2011, 06:47:55 pm »
Quote from: Kingfish on August 28, 2011, 10:35:49 pm
^ improvements in jump squats will improve your jumps. its not always the same for the olys. 

How do u know if u are improving on the jump squats, i.e. r u measuring the jump height somehow??  I agree w/u on the olys, never know for sure if its lwr bod, upper bod, or technique causing improvements. 

13
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2011, 10:51:48 pm »
HAPPY BIRTHDAY MAYNE!!    29 Reps!    :personal-record:
The best is yet to come.......and the worst.  ;D

Hope u have a good one.


14
Peer Reviewed Studies Discussion / Re: Vertical Jump
« on: July 26, 2011, 12:46:38 am »
Quote from: Avishek on July 26, 2011, 12:10:00 am
Wow I didn't even notice the control group's gains in the 80JS. Maybe they entered their values wrong? THe control group is producing less power than the others at the 80%JS test but jump higher? Wtf..


Anyway here are some of my thoughts. Something to always keep in mind in these sport related studies is the athletic abilities of the participants. We have no data on their training experience or program other than that they play intamural sports. They seem to have high starting strength levels though, if you look at their 1RM, averages are above 300lbs.

So perhaps these participants had been perforing slower weight training already and so more slow weight training as in the 80%1rm jump squats, did not help them in jum performance.

For athletes with lower starting 1RMs, we might have seen a better result from the heavier jump squats. It would also be interesting to see if we took athletes with 40 inch running verticals and tried this protocol on them to compare light fast training to slower and heavier training. The fact that their sprint times decreased is nothing new though. SPrinting is something totally different

Edit: i think most atheltes here would agree with my analysis. But I tend to disagree with this conventional wisdom. I think lighter training may be a better idea. A lot of us really believe in maximal strength training, when the forces in vertical jump aren't near what is seen in maximal strength training. Maximal strength increases will only help one jump higher by increasing their power output in the short time of a ground contact, so a better term is maximal exploive strength expressed in 200 milliseconds or less. Once ai get to a 50 inch vertical I'll talk more though.


From the way I read the study, they measured their 1RM at an 80' knee angle though, which is basically a half-squat, and is why their 1RM #s & their 1RM/Wt ratios are so high.  This is the 1st thing that caught my attention bcs these strength ratios are far from typical for intramural sport athletes.  So they are basing their 30/55/80% #'s on the % of a HALF-SQUAT, not FULL-SQUAT, which I thought was very strange and different from the other similar studies and recommendations that I have seen. 

15
Peer Reviewed Studies Discussion / Re: Vertical Jump
« on: July 25, 2011, 08:06:03 pm »
I just read this study and am interested in other peoples' opinion on it as I have just recently added js into my routine.  I have very little experience deciphering research studies but there a few things that seem strange to me on this one, some of which  Avishek has already mentioned:

-Smith machine
-No bw vj pre/post testing
-1RM squat % calc @knee angle of 80', not parallel or ATG
-EMG for vastus lateralis only
-Control group increased 1RM by over 6% - how? (Table 2)
-Much more work(43%) done by JS80% group than JS30% - overtrained?  (Table 2)
-BF%/BW went down for JS30, abt same for JS80, up for Control grp (Table 1)
-No wt or diet control for subjects
-Jump height on 55% JS test up ~8% on control grp, abt same as JS30 grp, WTF? (Figure 3)
-Jump ht up the most (>12%) on the control grp for the 80% JS test when they did no 80% jumping at all?? WTFx2 (Fig 4)


Any thoughts on this study and its validity/conclusions would be appreciated.






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