Adarq.org

9/10 (continued)

BP: 135 x 6,6,4 125 x 6
DB SL calf raise: 10s 4x12 x each leg
Poor Man's reverse hyper: learning movement

9/11
A few SL jumps, 1-step LSLRVJ PR of 26.5"

9/12
3 jump sessions, all not good. 1-step RSLRVJ PR of 26.5". Repeatable 31.5" SVJ again

Pickup: First Ultimate playing in 2 weeks. I'll keep it short. It was bad. Throws, Speed, Endurance, Mentality, Defense, field awareness were all bad. The only thing I had going for me was that I was running hard. Comparatively I was still probably one of the best players but that doesn't mean much at pickup.

The worst part: Hamstring and Groin tendinitis flared up pretty bad in the car ride on the way back. Shoulder is definitely impinged or labrum damaged. I'm gonna cut out jumps for now and work around those areas for 2 weeks with GPP and then start very gradual strengthening. It might take a few months but I have to take it very seriously and in the meantime do what I can

damn that sucks a$$. :/

shoulder was wrecked from throws or jumps?

Quote from: seifullaah73 on September 09, 2016, 05:33:37 am

lol, here are the sprint vids.

My coach timed me and got the following times for me:

30m
   1. 4.09
   2. 4.11 (I had 3 min rest only before this run to record on different recorder)

60m
    1.  7.85 (Coach didn't manage to get a time, so I timed it myself from the video) 

I'm happy, that I got these times from a accurate test.

30m First Test
<a href="http://www.youtube.com/watch?v=iKRdyBM62gY" target="_blank">http://www.youtube.com/watch?v=iKRdyBM62gY</a>

30m Second Test
<a href="http://www.youtube.com/watch?v=Zlplv6ZqMEE" target="_blank">http://www.youtube.com/watch?v=Zlplv6ZqMEE</a>

60m First and Only Test
<a href="http://www.youtube.com/watch?v=Yshoykve264" target="_blank">http://www.youtube.com/watch?v=Yshoykve264</a>

I didn't analyse my form yet, so don't know what to expect regarding it, hopefully its ok and especially the leverage of my arm travelling back, I hope it is going back far enough.

My coach has recommended I do on every third day do the same warm up with vest on and then do timed sprints after without it on, hand timed, as I can't get it recorded every time. I will do this for the next 2 weeks and see if I see improvement in my time.

pc!

Great job.  Don't worry about the form.  Focus on the fact that you look way faster and you are way faster.  You dropped a second off your 60m in a few years.  Very impressive. 

Form is fine.  Start practicing from a three point stance so you don't have to rock back and learn to make power from a static position.  Especially for short sprints.  And now go get more powerful.  Your fast.  You just need an engine now. 

Also, why sprint in baggy pants?  That's not going to help and it makes analyzing form very hard...

^^ agree.. good stuff seifullaah. was also going to mention the pants.. and shoes.

what kind of shoes are you running in? i could be wrong, but they look heavy.. they almost look like running (distance) shoes?

if those are running shoes, i'd be even more impressed lmao.. i can't imagine sprinting in heavy shoes at this point.

sprints looked really good.

i actually just ordered a pair of these to try out:

http://www.eastbay.com/product/model:247809/sku:2011D618/brooks-mach-17-spikeless-mens/red/white/?cm=

~$20 USD, ~4.6 oz.. they are ~0.8 oz lighter than my saucony shay xc4's .. that's why I got them (and they look "fast").



Also, I don't run in "tights" either.. I mostly run in some light shorts. If i'm doing a 5k race or something, i'll run in actual running shorts. Regardless, shorts or short-tights would be much better.. Also they wouldn't take up much room in your bag and they dry quick.

There's probably a few "immediate" things you can do to improve (which is pretty cool, insta-gains).. like shoes/attire.





(let me know if you want me to remove that image).. looks damn good though!

pc!

When you settle under the bar for a squat(before the unrack) breathe in through your nose as much as you can then breathe in through your mouth as much as you can.  You can pull in more air doing it that way #Mindblown

You can unrack the bar, breathe out a tiny bit then suck it back in. 

Will try it tomorrow.

i usually breathe in as much as possible through my nose.. never tried THEN breathing in through the mouth... i mean i'm trying it now and I can't get much air (one small breath) in through my mouth after breathing in as much as possible through my nose.

160914 Squat 2 days in a row
Some update on the squat stat.
45 45 45 (3 big plates = 315lbs) seems to be a pcs of cake now, I can do it easily for 3 reps and probably can do more.

And I can do rep of 45 45 45 25 (365lbs) with slightly slower speed (not grinding)

However, 45 45 45 35 (385lbs) is still a miss, Not able to do it...even if i try to grind it up.  Guess it is a good thing, grinding is not consider a good rep anyway.

Facebook showed a memory of mine 3 yrs ago. where I attempting 400lbs and failed. 
I guess I never improved my 1 rep max all this year... when I focusing on lighter weight/faster speed.

any way, I think.. i will be breaking the 400lbs record.... soon.  in a few weeks time i hope.

Some time, i squat 2 days in a row when I got a  chance.  Knowing that Kingfish/Vag  and them are probably squatting day and night...


PS. I had practice some more lobbing during lunch jump at rim session.  Still a noob, but at least i am starting to do it now.

i love that picture... i assume it's from a lob? you're going to catch some serious dunks once you get good at lobbing.. and even if you don't get "good", even if you are just "ok", you get occasional perfect throws with lobs and that'll be the one you get to crush.

nice.   

<a href="http://www.youtube.com/watch?v=50Ioqrmwukw" target="_blank">http://www.youtube.com/watch?v=50Ioqrmwukw</a>

great little video!!

he talks about the importance of some form speed work AFTER sessions .. ie, the ability to shift from slower to faster..

i definitely find myself struggling with this.. if i go into a run thinking 'slow', it's so hard for me to shift gears and get back into a fast mindset.. i've been working on that more lately, especially today.. seems so important.

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

1:10 "if you learn to run like a sprinter you'll be a great distance runner"

<a href="http://www.youtube.com/watch?v=fws3wgj7les" target="_blank">http://www.youtube.com/watch?v=fws3wgj7les</a>

updating through the day.


consistency consistency .. consistency.



09/12/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~10:45 PM
wakeup = 6 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves slightly
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

6 AM

- orange juice
- banana



Session: Morning

7 AM
- heat index: ~90 F
- metronome: 180 BPM (180 SPM)
- rained while running, felt good

run: 3.16 mi in 22:02
- 5k: 21:40
- splits: 6:43, 7:10, 7:10, rest: ~5:56



look at how bad that is ^^ wtf is going on here.. though, I am getting better (consistency-wise) in these morning runs.. i'd like to see all 3 mile splits exactly the same (and under 7 min/mi). Initially they were each progressively much worse. Now the first one is good, then the 2nd/3rd fall off considerably.



Food

8 AM

- 2% milk
- propel



Food

9 AM

- whole chocolate milk @ whole foods

man this stuff is AMAZING.



Food

11:30 AM

- ~1 cup whole wheat couscous with stir fry potatos (1), carrots (1), garlic, kalamata olives, and a bunch of spices I bought (cayenne pepper, red jalapeno pepper, turmeric), a bunch of goat cheese
- beet + tart cherry juice
- 2% milk



Sleep

nap: 1:30 PM - 2 PM



Food

3 PM

- 2% milk
- 3 x banana
- almond joy



Session: Evening

8 PM

day got wrecked.. almost missed this session, had to cut it a little short.

speed work: total work: 3.96 mi in 34:08
- ~400m repeats with ~400m jog recovery
- 6 x ~low to mid 5 min/mi pace
- recovery jog: ~8-10 min/mi pace




really good session.. loved it.

 



Food

8:40 PM

- 2% milk



Food

9 PM

- 3 x banana
- 2% milk
- ensure
- propel



Food

11:30 PM

- beet + tart cherry juice

tastes amazing right now for some reason..



wanted to cook red kidney beans tonight but time got destroyed.




throat is itchy .. and i've sneezed a few times. Hope i'm not getting sick. Though, it could be from the spices or something.

throat didn't bother me after ~4 PM or so.



look at this dufus in the blue shorts:








no calvez.





at least my shoes are beast.. now i need to start running faster in them for 3 mi