Adarq.org

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

Quote from: acole14 on September 11, 2016, 04:44:11 am

Quote from: maxent on September 11, 2016, 02:17:02 am

that was yesterday. i had the worst diet fail i can remember. at one point i was eating junk food just to see if i could. the last thing i remember eating is a bacon and egg mcmuffin and a chocolate top icecream cone ...  at 11:54pm. yikes. fasting today tryna detox and try get back on the wagon. here i am 1 week out from the mr olympia and im eating mcdonalds, kfc, kfc again and then mcdonalds again in that order .. in one day .. interpersed with choclates

Why do you think you do this? I understand it's probably only partially a conscious decision and some of it is psychological/mental. I'm lucky in that I never feel the urge to binge on food despite how well training/life is going. But I can't help but wonder how much better you'd be performing if you smoothed over these extremes (obsessive weight tracking <--> food binging).

One of the best points you can make.  Manipulating body weight becomes addictive and it's long term causing failure...

The reason Acole doesn't understand it is because he doesn't constantly fast...

But this pattern is a really bad trap and it's really unhealthy... Basically it is days where you don't eat jump well at this light body weight.  You probably take caffeine or stimulants and this feedback about performance has you floating high and more motivated to stay on your starvation diet...

Eventually you fall off the wagon... This refeed mindset is destructive... Invariably the binge usually comes on a rest day or a bad training day, when you lack the positive reinforcement from gym performance and eat far too much...  You go hyperphasic and your reward system, leptin signaling, and insulin sensitivity gets really thrown... This is supported by new research...  Your starvation diet causes you to lose muscle, your refeeds trigger fat storage, you end up skinny fat! 

Seriously... If you could make this change you wouldn't be stuck below a 30 inch vertical or wherever you are.  You have been saying for years that you have to diet this adipose off... Maybe you do.  But you haven't.  Give up.  Think of it as a one kilo weight belt. 

The formula is simple.   If your fat.  Get unfat.  I don't know if you are "fat".  And I don't know what unfat is for you cause it varies... But.  Fat doesn't work.  So laser focus on getting not fat is what you need.  Don't worry about pushing up your squat goals or anything... Just get unfat.  This isn't a multi year project.  This is a few months for everyone who isn't obese. 

At some point your unfat.  K.  Now stay there.  Make it a goal to weigh the same every morning or night.  Stabilize.  Make that your weight.  Train here.  Achieve here. If you up the workload you may gain a little weight or lose a little weight.  Fine... But it's not the goal.  Stay here for 90% of time. 

Then you have a competition?  Running the 40yd dash at your combine? Need to peak.  Break out the diruetics, caffeine, salt and water manipulation, fasting, etc.  Get dangerously lean for a few weeks.  Take some homo erotic pics like scooby did.  Send them to chicks.  Peak. Jump 45 inches on a vertec.  Run a 4.4.  Do your best. 

Then go back to being the not starved and not dangerously lean version of yourself that you stay st 90% of the year.

I hate to keep getting on you but this is the formula for all successful athletes. 

1) focus primarily on weight loss when out of shape/fat after injury, layoff, etc
2) 90% maintaining stable bw and making gains
3) cutting and manipulating body weight sparingly for championship events


You decide where you are.  I think your lean enough.  I think your at step 2.  Where Acole, LBSS, kingfish, almost everyone on the board is and should be.  When you watch KF dunk videos he is in stage 3.  But it's rare. 

But I don't know.  Maybe your on step 1.  If you insist you are then you are.  So give your self a time limit.  You weigh 77 kilos and truly believe optimal non fat for you is 75?  You know better than anyone.  So give yourself a time limit.   4-6 weeks.  Get under 73 kilos (gotta get to 73 to stabilize at 75).  Go for it.  Don't cheat your diet and don't make training goals that require calories). 

After those 4-6 weeks of you fail or win move to step 2.

Just my two cents.

agree with coges. epic post. one of soooo many.

as for how this relates to me currently (and briefly).. i'm definitely not trying to lose fat/bodyweight anymore. If it happens out of a byproduct of my training, i'll take it.. but I definitely have to eat enough to make sure my running sessions are high quality. I'm at the point now where I can't cut calories at all, or I really feel it and my training gets wrecked. I'm eating just enough prior to my morning run so that I don't die or cramp .. which is basically just a warmup run for my evening session. After that run, i'm getting in alot of calories & hydration, trying to feel very strong for my evening session - in order to really push myself. So far so good.. If I do eat way more than usual, it's on a complete rest day.. but i'm definitely not junking it up.

pc!