Adarq.org

fokasfoksafoas

for some reason i suddenly have sharp pain around/near my right hip today. i deadlifted and played on friday and jumped yesterday, but it was even fine yesterday. gonna see what the deal with and be extra extra careful with this.

edit: nvm, the pain is gone. weird, it only lasted for 1/4 of the day.

glad to see that edit.. hip pain sucks. just got done talking about it with Leonel in his journal.

keep ur eye on it mijo.

Getting ready to head out to the gym, just getting my normal morning ritual done.

2 mile run
5 mile bike
The gym finally got a cable crossover yaaaay so I used that first. I went 5 miles on the bike cuz i was on the lazy bike which for whatever reasons, puts more pressure on my achilles than a normal upright bike.

eek. f that.

i'm thinking about using the treadmill next week.. kind of excited. I got a free pass to orange theory fitness, I heard there are tons of hot chix there. lulz. random fun fact.

161026 Russian Squat Program Week 2 day 2 Complete
I had been squatting 3 days a week with the russian program.
First 3 week require me to to multiple rep set at 300lbs.

Just finished a 6 set of 2 in this session.  Quite easy, and only take 35 min including warm up. 
(I am not sure if it is consider proper warm up, I basically squat from Bar with a 25lbs plate increment in each set)

Trying to Work on my Glute, and after reviewing the Higher Faster kellyb website with their cross linked video on how to squat with GLUTE, I am trying to squat with a Wilder stance.  (changing squat form during a russian program might not be smary as the ultimate goal is to increase 1rm at the end of 6 weeks)

But i got to do what is needed, and the first 3 weeks of the russian program felt a bit easy... (even though it is suppose to help strength endurance.
The Final 1RM in the chart at the end of 6 weeks i only listed as 395lbs.  It is a PR for me I believe.  but the ultimate goal is 400lbs mutiple reps....
So who knows, may be a 2nd round of russian squat is needed.. (another 6 weeks?)

Mean while, i am still attempting to jump at lunch, as I know... I CAN NOT just focus in squat and not go jump ( i did that for too many years).
I am unable to dunk on lowest rim no.1 still.  But I continue to Jump without ball to the rims. 

While jumping, I am trying to use my Glute more often.  And i notice my current jump method is very quad dom. because my upperbody lean fwd and often I am looking fwd on the ground.   Weight is often on the balls of my feet (which is exactly what happen during my squat)

Now, to activate more glute/pchain, i try to jump with are more Up-right upperbody, and with a more sitback pose.  Trying my best to do it during Nostep, 1 steps, and 2 steps jump.   A few degree of angle changed in the hip leading to a more upright body/sitback pose, and I can force myself to use more glute.   Will it help me jump higher? I don't know, as i am still TRYING to get use to it....

Once again... Changing Jump Form...may not be a good idea.... as every one body is different... Not to mention, i am not even at my Peak with my original jump form.  So....I am just..be Trolling and wasting time.. like this dude  -> 

Hey....to end this update, I am looking at this 2 icon,  & 
The Andrew Jumping icon does not really sitback, but he is sure looking up with only a slight lean fwd angle.
The Squatter upperbody is 100% upright and ATG also.

ya I was a very quad-dominant jumper.. I never worried about form. I did analyze my form and the form of others, and found that there are lots of different styles out there. So instead of trying to "pick a style", I just didn't focus on it at all. Instead I let my strength increases & jumping volume dictate how I jumped. All I tried to do was aggressively accelerate into my plant & jump as high as possible.

My squat form also had my knees shifting forward, very similar to how I jumped. So I didn't modify it. I figured there was some specificity there that could benefit my jumping, so why tinker with it. I had posted still frames of my squat & plant quite a few times, and basically, they looked almost exactly alike. That's also one of the many reasons I half squatted instead of deep squatted. My plant & my squat lined up almost exactly alike -> so I felt they would both benefit each other.

One mistake I made with running, was focusing too much on my running form. I tried for a long time to change my form from heel->toe to midfoot/forefoot. It turns out, that what finally helped switch my form the most was simply lowering my total running volume, focusing on running faster, and running twice a day (again). I do make a conscious effort, initially, to not go heel->toe (if I find myself doing it), but, once i'm running, I don't think about it much at all.

I did all kinds of things that hurt my running.. I was changing my foot strike, changing my arm mechanics, changing my torso angle, sticking my chest out too much, activating my hips more, etc.

But once I finally realized that my overanalysis was causing paralysis, it finally helped me to get away from all of that & instead just focus on hard/fast sessions. My running has improved dramatically since making these changes.

I've said for years, that actually thinking about technique when jumping/running maximally is a pretty bad idea.. It slows you down. If you're going to make tweaks to form etc.. You probably want to do it via drills or submax efforts. During max efforts though, a clear/free mind will most likely allow you to produce more power. You want everything to just click.. You don't want alot of "noise" or "interference" flooding around in your brain.

In the case of jumping, increasing frequency + volume of HARD jumps (until drop-off -> noticeable decrease in performance) is probably one of the best ways to find your "form".. but then the weight room will help make certain muscle groups stronger (quads, glutes, hamstrings, etc) and that should help "shift you" in a certain direction.

One thing that's important is finding our strengths.. Sometimes we perceive our strengths as weaknesses; that can just be our brain creating another obstacle.

Who knows, becoming a more glute dominant jumper may help you.. focusing on form may help. I guess the only real way to find out is to try it.. But, to me, the best type of training is when we finally just "lose ourselves and train like animals".. we just train hard, jump/run hard, stay focused, really go hard as fu*k when our body is feeling great, focus on that training session like it's the only one we'll ever do, and free our minds. Stuff like that is kind of the pinnacle of training, in my opinion.. Sometimes it takes a long time to figure it out, sometimes stuff clicks immediately. But the goal is to really end up in a spot where we almost don't "give a fu*k and we train hard as fu*k and just beast out using a few tools/ingredients that we know are effective (including the event itself)".. if that makes sense.

how are the lobs going? still practicing em`?

stay focused man..

peace



edit: I have some old still frames of plants on page 18 of this photo bucket .. this is when i wasn't as good at taking screenshots etc, pretty crappy looking. http://s390.photobucket.com/user/adarqui/library/?sort=3&page=18

what's your pre-run warm up?

for races & training sessions: I do some stretching ~30-60+ minutes before the session (quads/hamstrings/upper). Then, the warmup for the actual session; i walk/run (100-200m) mostly until I can hit good paces fairly easily. I usually start out slow and progressively make each run more intense. I try to get my legs feeling "safe" enough to run.. That's all I usually get in the morning. At night, I also make sure they feel "crazy bouncy", because in the evenings I tend to feel so much better.

not recommended, that's for sure. People tell me I should be running up to 3 miles, before a session or race etc. There's a few reasons I don't do that, but one of them mostly being, when I run slow, I feel like I have more of a risk of cramping.. So before a race i'm especially cautious. Also i'm worried about it destroying my "pop" - my body likes to give me alot more in the first mile.

though, some of these speed sessions i've been doing lately, where I go non-stop: interval + light jog recovery, has me feeling really good. I feel really loose at some point during those sessions .. it feels great. But, my light-jog-recovery is often in the 10-12 minute/mile pace, so honestly, it's almost as if i'm walking.. My PR walking was ~12 min/mi.

so ya I think I really just prefer mixing super light movement (walking/very light jogging) with burst of progressively more intense runs (from 100-200m).. when I do those runs, I always make sure to run as if i'm running alot longer -> so focusing on relaxing, breathing normal, etc.. I kind of tell my brain i'm going to "keep going", and then i abruptly decelerate.


For races:

The way I train might also have something to do with why I prefer this warmup.. i'm pretty low volume, don't get any long runs in, no long tempo runs, etc.. So my body seems like it gets ready-to-go very soon after showing up to these race events. I have a surprising amount of power (usually) for my first mile. It normally feels like i'm going 6:30-7 min/mi for my first mile, and i'm always sub 6. I'm not sure if warming up with steady slower running would hurt or improve that.

I was going to experiment with a longer more steady warmup before my last race but didn't.. just went back to what i'm used to. I felt really good (again), so not as eager to experiment with alternative warmups atm.

pc!

Bodyweight- 84.2
I've been slack on my diet lately. Eating a bit too much/drinking too much beer. Need to snap out of these bad habits!!!

Bench-
barx12
60x8
80x5
100x5 my left pec is still strained. I rested for 10 days but I could feel it's not right so I need to just go another couple of weeks without benching.

Pull Ups-
8x2

Chin Ups-
10

every1 drinking so much beer lately.. oktoberfest is real.

as for the pec, maybe do some pushups in a few days.. hit it with some lighter tension first, make sure it can handle it before getting back to the bar. You're doing pullups & such which recruit the pecs so, sounds like you can probably get some lighter rehab work in as long as you don't feel it aggravating. but ya a few weeks off of actual benching sounds like a pretty good idea.

pc!

Quote from: adarqui on October 26, 2016, 08:25:48 am

the hyperextension info applies to the "back raise" also.. I mean you can use your back more for the back-raise position, but it's much better if you use your glutes more (just as you do with the hyper).

i've never done side raises, no idea on that one.

decent instructions though, isLegit == true.

pc!

thank you. I did both variants, the back way and the PC chain way. Like both! Has made my back feel a lot better, a lot. I'm also noticing today that my R hamstring is more dom'd than left. My L leg is bigger but i plant R first. Not sure how this will affect my lifts/jumps/run but will be interesting to see! I think it's in some sense more symmetric than barbell exercises like RDL?

sick!

regarding symmetry, eventually you can do single leg variations, they are pretty intense. You just need to make sure you never completely lock out that knee on the single leg variation, it's too intense IMHO. I've only ever done them on the 45-degree hyper though, not the 90 degree hyper (sounds way more intense). If you want to experiment with them, hold off on those for quite some time (maybe 1+ months at least).

not sure if the double leg variation would be more symmetrical than a double leg rdl, i imagine your dominant leg in that movement would contribute a little more.

ya man, hypers are amazing.. I hurt my back bad in ~2004 or so, eventually i did a ridiculous amount of hypers to fix it.. absolutely loved it.

seems like every1 has a similar experience with hypers. If i had one right now (that wasn't broken), i'd probably actually use it).. just feels so good.

pc!