10411
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10412
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 07, 2016, 04:52:12 pm »
resting.. right achilles felt weird yesterday.
10/07/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~10:30 PM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = right achilles slightly
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
8 AM
- 2% milk
- banana
- 1/2 sweet green tea
Food
10 AM
- big spinach salad: ~6 oz spinach, mixed greens, olive oil, lemon, cashews, grilled chicken, asiago cheese
- dark chocolate
- sweet green tea
Session: Afternoon
12 PM
walk to park
calisthenics:
- upper body pushing was WEAK as expected .. this strength disappears fast
-- could only do a few dips ........ EEK! pushups weak too
- upper body pulls were decent: 7 chinups
- core was decent: some nice holds on the bar with legs straight/hips abducted -> love these for glutes
- calf raises were decent: sets of 50, and single leg sets of ~20-30
- single leg shrimp-style squats were strong: 1 x 10, 2 x 20
since i didn't want to run (letting right achilles heal up), figured i'd do some calisthenics and see how i felt/feel afterwards.
felt decent. didn't feel my elbow. felt my right hip and hip flexor slightly.
walk home:
- focused on walking 'on a line' and using the outside edge of my foot, walked considerably faster than other form/techniques
Food
2 PM
- 2% milk
Food
4:30 PM
- chocolate/flax granola + 2% milk
- grape fruit juice
- propel
Food
6 PM
- some homemade soup: potatoes, carrots, mushrooms, green beans, rice, red kidney beans, spinach
Food
10 PM
- 2% milk
- beet + tart cherry juice
- chocolate fudge brownie
achilles feels better today than yesterday........ which is great.
my 5k race has been re-scheduled to october 23rd because of the recent hurricane.
picked up this running jersey today:
http://www.saucony.com/en/endorphin-singlet/635841154621.html?cid=SEM-G_Shopping_Endorphin%20Singlet&kpid=23779M-635841154621
i actually bought a medium tho... i'm an XL in shirts.. and have been using a L jersey for running.. but i just dont like L for running jerseys - seems too loose.. hoping this medium jersey is fine because it fits snug & feel good.
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
10/07/2016
Bio: Morning
last night's sleep: ~10 hours
last night fell asleep: ~10:30 PM
wakeup = 8 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = none
aches = none
injuries = right achilles slightly
standing desk (when on computer): not much
feel = good
water = alot
mosquito bites: 0
Food
8 AM
- 2% milk
- banana
- 1/2 sweet green tea
Food
10 AM
- big spinach salad: ~6 oz spinach, mixed greens, olive oil, lemon, cashews, grilled chicken, asiago cheese
- dark chocolate
- sweet green tea
Session: Afternoon
12 PM
walk to park
calisthenics:
- upper body pushing was WEAK as expected .. this strength disappears fast
-- could only do a few dips ........ EEK! pushups weak too
- upper body pulls were decent: 7 chinups
- core was decent: some nice holds on the bar with legs straight/hips abducted -> love these for glutes
- calf raises were decent: sets of 50, and single leg sets of ~20-30
- single leg shrimp-style squats were strong: 1 x 10, 2 x 20
since i didn't want to run (letting right achilles heal up), figured i'd do some calisthenics and see how i felt/feel afterwards.
felt decent. didn't feel my elbow. felt my right hip and hip flexor slightly.
walk home:
- focused on walking 'on a line' and using the outside edge of my foot, walked considerably faster than other form/techniques
Food
2 PM
- 2% milk
Food
4:30 PM
- chocolate/flax granola + 2% milk
- grape fruit juice
- propel
Food
6 PM
- some homemade soup: potatoes, carrots, mushrooms, green beans, rice, red kidney beans, spinach
Food
10 PM
- 2% milk
- beet + tart cherry juice
- chocolate fudge brownie
achilles feels better today than yesterday........ which is great.
my 5k race has been re-scheduled to october 23rd because of the recent hurricane.
picked up this running jersey today:
http://www.saucony.com/en/endorphin-singlet/635841154621.html?cid=SEM-G_Shopping_Endorphin%20Singlet&kpid=23779M-635841154621
i actually bought a medium tho... i'm an XL in shirts.. and have been using a L jersey for running.. but i just dont like L for running jerseys - seems too loose.. hoping this medium jersey is fine because it fits snug & feel good.
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
10413
Basketball / Re: 2016 NBL
« on: October 07, 2016, 10:38:41 am »<a href="http://www.youtube.com/watch?v=5sPUy8y_JzE" target="_blank">http://www.youtube.com/watch?v=5sPUy8y_JzE</a>
Go 36ers!!!
as far as that video goes, it was impressively edited.. solid.
10414
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2016, 02:07:41 pm »I was thinking of getting new balance xc900 v2, if not then mach brooks 17 or saucony shay xc4
nice!!!! i'd make the shay's #2 on that list. well, they could be #1 or #2..
the shay's have an INSANE sole .. i mean it lasts a LONG time.. these things are tanks.. it takes a very long time for the rubber to wear down. The Xc900v2's wear down alot faster, but they are still amazing shoes - feel so good. You also won't be putting in TONS of volume in them soo.. they'd probably last longer for you.
in terms of money + longevity of the shoe, i'd go with shay's #1 .. then NB's #2, then mach's #3.
pc!!!
10415
Nutrition & Supplementation / Re: Article: Marathons made me fat
« on: October 06, 2016, 02:05:19 pm »
im all for AOA .. but like coges/lbss said, (as far as running goes) make some progress in shorter distances before you basically limp 26 miles. I witnessed this in person when I went to that social run meetup a few months ago.. This guy who was basically near-death after 2 miles, was talking about how he has a 50 mile Ultra in January or whatever.. I was just thinking wtf? I guess for some people it's bragging rights (he was kind-of coming off like a badass)... or perhaps it does give them a great sense of accomplishment.... or both. Just seems like there's definitely a large component of ego/bragging rights to me.
It does seem like people have a checklist of marathons they want to complete, even if it takes them well over 3 hours.. Completed: Chicago, Boston, NY, SF ..... They love to travel and add these marathons to their checklist. It's cool, but it does seem like alot of people rush into it.
As far as ones body goes.. if you plan to take running seriously, there's absolutely no excuse to be fat (eventually). It's like saying I want to be a free-solo climber (from the doc i watched yesterday), and here I am in the obese category. Makes no sense -> Imminent death. I imagine those joints are going to take much more of a pounding with all of that excess bodyweight - especially if they are doing marathons .. It can't be too great as one ages.
The crazy thing is.. if people who balloon up while training for marathons, just had more self control.. They'd probably have enjoyed running soooo much more. It's generally easier when you're lighter, form improves, you can go faster, times improve, you look "better", you can run more, you recover faster, you'd probably get injured less, eating like a pig makes you feel sluggish, you'd probably be healthier overall etc.
Being fat sucks. I became fat once in my life due to ~3 years of detraining and unhealthy eating habits, so I speak from experience. Crazy to think I can speak from experience about being fat....... wtf? mind blown.
I'm not for fat shaming.. BUT, I am also not for condoning excessive levels of fat from eating "crap/junk" & excessive alcohol consumption. Seems like it's becoming more acceptable lately. But that's just my opinion on it. On the flipside, i've been skinny shamed alot in my life.. lmfao.
pc!!
It does seem like people have a checklist of marathons they want to complete, even if it takes them well over 3 hours.. Completed: Chicago, Boston, NY, SF ..... They love to travel and add these marathons to their checklist. It's cool, but it does seem like alot of people rush into it.
As far as ones body goes.. if you plan to take running seriously, there's absolutely no excuse to be fat (eventually). It's like saying I want to be a free-solo climber (from the doc i watched yesterday), and here I am in the obese category. Makes no sense -> Imminent death. I imagine those joints are going to take much more of a pounding with all of that excess bodyweight - especially if they are doing marathons .. It can't be too great as one ages.
The crazy thing is.. if people who balloon up while training for marathons, just had more self control.. They'd probably have enjoyed running soooo much more. It's generally easier when you're lighter, form improves, you can go faster, times improve, you look "better", you can run more, you recover faster, you'd probably get injured less, eating like a pig makes you feel sluggish, you'd probably be healthier overall etc.
Being fat sucks. I became fat once in my life due to ~3 years of detraining and unhealthy eating habits, so I speak from experience. Crazy to think I can speak from experience about being fat....... wtf? mind blown.
I'm not for fat shaming.. BUT, I am also not for condoning excessive levels of fat from eating "crap/junk" & excessive alcohol consumption. Seems like it's becoming more acceptable lately. But that's just my opinion on it. On the flipside, i've been skinny shamed alot in my life.. lmfao.
pc!!
10416
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2016, 12:51:10 pm »
10/06/2016
Bio: Morning
last night's sleep: ~7 hours
- bad sleep though.. tossing/turning, waking up alot.
last night fell asleep: ~10 PM
wakeup = 5 AM
bw = 150 lb.
- bloated
morning resting heart rate = didn't measure
soreness = none
aches = right ankle/achilles slightly
injuries = none
standing desk (when on computer): not much
feel = good but tired
water = alot
mosquito bites: 0
Food
5:15 AM
- banana
- beet + tart cherry juice
- ~3 oz concentrated coffee
Session: Morning
7 AM
- feel bloated
warmup:
- felt really fast but, stomach didnt feel good
run: 3.14 mi in 19:40
- had to poop .... bleh
- 5k: 19:36
- splits: 5:52, 6:20, 6:46, rest: 5:48
- mile 1 vs mile 3 is absolutely horrible lmao
- 2-mile in 12:10, so not horrible but.. should have done better.
Food
8 AM
- 2% milk
- green tea
Food
10 AM
- cereal with 2% milk
- banana
12:30 PM -> wind gusts are starting to pick up.. this hurricane will be bad if it is a direct hit.. but most projections have it missing broward/miami.
my power rack, which has been through a few hurricanes and lots of bad weather:
lmfao.. big-head-ass james
late logging:
- some crap run, ~4.5 miles @ 7:30 paces (felt right achilles several times)
- right achilles acting up ... not good
- food: chocolate milk
- food: 2% milk, fruit, mixed nuts, etc
- food: beef + vegetable soup, beet + tart cherry juice
a TON of calf stretching .. hamstring & quad stretching.
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
Bio: Morning
last night's sleep: ~7 hours
- bad sleep though.. tossing/turning, waking up alot.
last night fell asleep: ~10 PM
wakeup = 5 AM
bw = 150 lb.
- bloated
morning resting heart rate = didn't measure
soreness = none
aches = right ankle/achilles slightly
injuries = none
standing desk (when on computer): not much
feel = good but tired
water = alot
mosquito bites: 0
Food
5:15 AM
- banana
- beet + tart cherry juice
- ~3 oz concentrated coffee
Session: Morning
7 AM
- feel bloated
warmup:
- felt really fast but, stomach didnt feel good
run: 3.14 mi in 19:40
- had to poop .... bleh
- 5k: 19:36
- splits: 5:52, 6:20, 6:46, rest: 5:48
- mile 1 vs mile 3 is absolutely horrible lmao
- 2-mile in 12:10, so not horrible but.. should have done better.
Food
8 AM
- 2% milk
- green tea
Food
10 AM
- cereal with 2% milk
- banana
12:30 PM -> wind gusts are starting to pick up.. this hurricane will be bad if it is a direct hit.. but most projections have it missing broward/miami.
my power rack, which has been through a few hurricanes and lots of bad weather:
lmfao.. big-head-ass james
late logging:
- some crap run, ~4.5 miles @ 7:30 paces (felt right achilles several times)
- right achilles acting up ... not good
- food: chocolate milk
- food: 2% milk, fruit, mixed nuts, etc
- food: beef + vegetable soup, beet + tart cherry juice
a TON of calf stretching .. hamstring & quad stretching.
note to self:
- updating through the day.
- consistency consistency .. consistency.
- stop being a pussy.
- forget about what you did earlier, the day before, the week before, the year before .. focus only on the current session
goals:
- wakeup @ 5 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper
potential run protocols:
- always warmup great
- very light stretching before
- light stretching after
- paced runs: pick a pace and hold it 100%
- hold-on-for-dear-life: pick a pace, try and maintain pace for as long as possible -> measure distance maintained
- 12-minute test
- 200, 400m, 1km, 1 mile repeats
- from salazar workouts slide:
-- 6 x mile repeats with 400m jog recovery
-- 20 x 200m, with or without jog recovery
-- 8-12 x 400m, with x-second (~60s) standing recovery
training:
- finish 5k sessions with some ~150-200m max sprints
5k:
- make miles 1 & 2 the same, instead of 2 & 3
- maximally sprint (~160m) at the end of every 5k (from 3.0 to 3.1) -> need to teach myself to always tap into every last MU
markers:
- repeatable 1m:15s 400m's with ~1 minute rest in between
- max 400 under 60s
future contests:
- 10/09/2016: would need to run ~18:30 5k to win
- 11/24/2016: would need to run ~16:30 5k to win
- 12/14/2016: would need to run ~4:40 mile (holiday 1-mile race) to win
cues:
- POSTURE! RUN TALL!
- SHORT GCT
- WHEN TIRED, SHORT GCT + GET STRIDE FREQ BACK ON TRACK
- HOLD HANDS PROPERLY - RELAXED
- STAY RELAXED
warning:
- ALWAYS WARMUP PROPERLY
- DO NOT OVERSTRETCH
- GET ENOUGH SLEEP
10417
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2016, 12:14:21 pm »Why did you stop with the high rep squats and RDL's again?
seems like i got bored of lifting again.. :/
lifting was a tool for vert/dunking ... but for running, it's not nearly as important (at least right now).. so i don't enjoy lifting JUST TO LIFT.
I was enjoying calisthenics by itself.. but that severe elbow tendonitis scared me away. Every time I think about doing some dips/L-sits/calisthenics I start thinking about my elbow.
I'm kind of back into my "boxing mode" -> keep it very simple. When I boxed, I did tons of running, jump rope, heavy bag, shadow boxing, occasional pullups etc.. I barely did anything else and I just kept improving and got into insane shape.
I still have to be careful (hamstrings, calves, achilles) with my current training .. But it seems I can train harder with less issues by simply sticking to running/sprinting/jumping. Adding in lifting causes more soreness and fatigue (mental) and just makes me feel less relaxed.
so dno..
pc!!
Makes sense! I mean I'm in a similar situation. I tried to incorporate jumps and med ball throws into my routine but at the moment it's just too much on top of the technique work, olylifts and strength work I'm doing. Adding jumps/throws before every workout makes these workouts just drag out too long and it seems that my knees also don't really appreciate the extra pounding.
ya.. for jumps at least: one thing you can do is complex/superset things, during your actual lifts/work ups, or even just during warmups.
ie:
snatch warmup superset with {box jumps or tuck jumps or pogos or squat jumps)
something like that - it doesn't need to be crazy.. Just getting in a few explosive tuck jumps (like sprinters do) is better than NOTHING.. it'll also help wake your CNS up a bit more. For oly lifting & just having a strong lower body, I would still try to get some jumps in. Even these big beefy westside barbell guys keep their box jumps in, for example. As for med ball throws, could probably cut those out for now.
Also ya, it sucks about the knee achyness. Do you think that would happen if you were box jumping?
pc!
Yeah that would actually be a very good idea. Get a few sets of jumps in between my warmup sets on the olylifts. Box jumps would be optimal but there aren't any boxes in the university gym I'm currently training at most of the time. Will try and do some SVJ and dropstep jumps and see how my knees react. Thanks Man!
nice!! np.
there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.
is it UK:7.5 => US:9.5
UK:7.5 => US 8.5
UK: 7.5 => US 8
eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5
damn no idea :/
for saucony shay xc4's for example.. they run a 1/2 size too small (from my experience).. so I entered 7.5 on the calculator and eastbay recommends 8.5's for men... so, I IMAGINE that would mean you need 9's.. because of the 1/2 size too small issue.
if a shoe runs "normal", i'd get whatever the conversion says.. but some of these flats run small it seems.
My new balance flats run normal .. I order 12's and I get what feels like a 12. For my saucony's, I ordered 12's and I got what feels like an 11.5. That's why I order 12.5's.
NB seems to run "true to size"
pc!!
Thanks makes sense and most of the shoes in eastbay size conversion matches that of the shoe company size chart. So new balance conversion size would be a size 8.5 using new balance's conversion.
nice x2!!
which shoes are you thinking about getting?
pc!
10418
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2016, 06:23:48 am »there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.
is it UK:7.5 => US:9.5
UK:7.5 => US 8.5
UK: 7.5 => US 8
eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5
damn no idea :/
for saucony shay xc4's for example.. they run a 1/2 size too small (from my experience).. so I entered 7.5 on the calculator and eastbay recommends 8.5's for men... so, I IMAGINE that would mean you need 9's.. because of the 1/2 size too small issue.
if a shoe runs "normal", i'd get whatever the conversion says.. but some of these flats run small it seems.
My new balance flats run normal .. I order 12's and I get what feels like a 12. For my saucony's, I ordered 12's and I got what feels like an 11.5. That's why I order 12.5's.
NB seems to run "true to size"
pc!!
10419
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 06, 2016, 06:20:12 am »Why did you stop with the high rep squats and RDL's again?
seems like i got bored of lifting again.. :/
lifting was a tool for vert/dunking ... but for running, it's not nearly as important (at least right now).. so i don't enjoy lifting JUST TO LIFT.
I was enjoying calisthenics by itself.. but that severe elbow tendonitis scared me away. Every time I think about doing some dips/L-sits/calisthenics I start thinking about my elbow.
I'm kind of back into my "boxing mode" -> keep it very simple. When I boxed, I did tons of running, jump rope, heavy bag, shadow boxing, occasional pullups etc.. I barely did anything else and I just kept improving and got into insane shape.
I still have to be careful (hamstrings, calves, achilles) with my current training .. But it seems I can train harder with less issues by simply sticking to running/sprinting/jumping. Adding in lifting causes more soreness and fatigue (mental) and just makes me feel less relaxed.
so dno..
pc!!
Makes sense! I mean I'm in a similar situation. I tried to incorporate jumps and med ball throws into my routine but at the moment it's just too much on top of the technique work, olylifts and strength work I'm doing. Adding jumps/throws before every workout makes these workouts just drag out too long and it seems that my knees also don't really appreciate the extra pounding.
ya.. for jumps at least: one thing you can do is complex/superset things, during your actual lifts/work ups, or even just during warmups.
ie:
snatch warmup superset with {box jumps or tuck jumps or pogos or squat jumps)
something like that - it doesn't need to be crazy.. Just getting in a few explosive tuck jumps (like sprinters do) is better than NOTHING.. it'll also help wake your CNS up a bit more. For oly lifting & just having a strong lower body, I would still try to get some jumps in. Even these big beefy westside barbell guys keep their box jumps in, for example. As for med ball throws, could probably cut those out for now.
Also ya, it sucks about the knee achyness. Do you think that would happen if you were box jumping?
pc!
10420
MOVIES & ENTERTAINMENT & SHeeT! / Valley Uprising
« on: October 05, 2016, 08:39:50 pm »
saw this on netflix today.. was solid.
man solo free-climbing is just unreal.. these dudes are freaks. so impressive.
http://www.imdb.com/title/tt3784160/
man solo free-climbing is just unreal.. these dudes are freaks. so impressive.
http://www.imdb.com/title/tt3784160/
10421
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 05, 2016, 08:31:11 pm »there are so many shoe size conversion I don't know which one is the right size conversion from US to UK.
is it UK:7.5 => US:9.5
UK:7.5 => US 8.5
UK: 7.5 => US 8
eastbay uses second one on the new balance shoes it says the third one.
I am size 7.5 and some you need half size bigger so do I need size 10, 9, 8.5
damn no idea :/
10422
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 05, 2016, 08:30:29 pm »Why did you stop with the high rep squats and RDL's again?
seems like i got bored of lifting again.. :/
lifting was a tool for vert/dunking ... but for running, it's not nearly as important (at least right now).. so i don't enjoy lifting JUST TO LIFT.
I was enjoying calisthenics by itself.. but that severe elbow tendonitis scared me away. Every time I think about doing some dips/L-sits/calisthenics I start thinking about my elbow.
I'm kind of back into my "boxing mode" -> keep it very simple. When I boxed, I did tons of running, jump rope, heavy bag, shadow boxing, occasional pullups etc.. I barely did anything else and I just kept improving and got into insane shape.
I still have to be careful (hamstrings, calves, achilles) with my current training .. But it seems I can train harder with less issues by simply sticking to running/sprinting/jumping. Adding in lifting causes more soreness and fatigue (mental) and just makes me feel less relaxed.
so dno..
pc!!
10423
Nutrition & Supplementation / Re: Article: Marathons made me fat
« on: October 05, 2016, 08:09:58 pm »Man I see so many fat runners around it's not funny, mainly women. They pound the gels like they're going out of business even on a 5 or 10k. No wonder the're putting on weight.
i can't imagine getting fat while training for a marathon.. i never use gels (or ingest anything when running), i eat light, and sometimes i have to force food into me after my evening session -> too beat down from a session to want to eat (and actually not hungry).
i just don't get why/how you would allow yourself to balloon up knowing that adding extra fat will make you slower, ESPECIALLY over the course of a marathon........... wtf?
10424
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 05, 2016, 03:36:09 pm »^^ from LBSS's reply & maxent's reply to his reply, everything is cool.trying to compare yourself to entropy is a fool's errand.
It is indeed depressing to anyone who respects your truly exceptional talents to see you of late apparently spending a great deal of time on shallow, negative polemics that contribute almost nothing in the way of real knowledge or deep truths to the subject matter they deal with. Instead of utilizing your major talents in the difficult business of discovering new viewpoints, and new understanding and techniques, you make a spectacle of yourself indulging your minor talent for innuendo and derogation. There are occasions on which it is desirable for a person with an outstanding reputation to devote some effort to pointing ·out the flaws ina significant proposal. But it is fatuous to waste time attacking one so weak that it can be demolished by high school debating tactics that avoid serious consideration of fundamental issues and deal only in hostile innuendoes, unsubstantiated arrogant opinions, and trivial nitpicking.
but wow god damn what a post. I feel like saving that and using it in case I want to make someone feel bad about a post on a forum/facebook etc. scathe factor 9001.
that's definitely overboard when you look at it from the perspective that LBSS does respect you, your consistency, your hard work etc.. (as you basically mentioned in your last reply to him). when I read his comment I personally didn't perceive it as an insult - seemed more directed towards your tendency to flip the script, go off on tangents, focus on things that many perceive to be insignificant (certain bodyweight goals etc).. stuff like that.
FYI, it's from a 1970s exchange between John Backus and Edsger Dijkstra about some high level programming shit, which is probably why it seems really out of context:
https://medium.com/@acidflask/this-guys-arrogance-takes-your-breath-away-5b903624ca5f#.lw8wqxtdx
lol, thanks for the link!
x2.. LMAO!@#@!#@!
thanks acole.
10425
Nutrition & Supplementation / Article: Marathons made me fat
« on: October 05, 2016, 03:07:40 pm »
http://nypost.com/2016/10/03/marathon-training-made-me-fat/
HAHAHAHAH!!!!!!!!!#@$@$!@$
Quote
Becki Ledford in April 2013 (left) and April 2016. Ledford gained about 25 pounds over the course of a few years, because she'd drink more sugary beverages and eat carb-heavy meals while training for races.
HAHAHAHAH!!!!!!!!!#@$@$!@$