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Messages - adarqui

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10606
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: September 14, 2016, 03:24:17 pm »
Quote from: vag on September 13, 2016, 04:40:09 am
12 September 2016

Bodyweight@session : ???
Soreness : legs annihilated all over, lats and chest just very sore
Injuries/aches : none

Volume squatting after almost 2 weeks off hit them legs hard. Pain at every contraction and at every leg muscle, mostly glutes, abductors and VMOs. Can't even walk right, can't get out of my car without hands assist, standing up from a chair looks and feels like a 1RM squat etc, lololol.

lmao! that's always the worst.. i dno if that's preparing us for 90-100 years old age or what.. but not being able to get out of the car/chair/etc really sucks.



Quote
Went to the park to let some blood flow through those damn sore leg muscles. Wanted do do an easy mile and then some easy ( 40-50% ) tempos, but it was a no go, anything faster than light jogging caused too much pain. Sucked it up and run 5k in the fastest pace that pain was tolerable. Got 38 minutes, not bad. Kinda worked too, soreness is much declined now that i am logging this ( the next morning ).

nice!

~38min 5k using only 2% of your muscle fibers (the non-sore ones)... lmao!

i imagine that helped *a little* with recovery.

pc!

10607
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: September 14, 2016, 03:19:36 pm »
Quote from: T0ddday on September 13, 2016, 10:52:54 am
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!

10608
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 14, 2016, 02:57:12 pm »
Quote from: maxent on September 13, 2016, 10:08:36 pm
BW: 80.1kg ...

it still crazy to me how i was finally getting in the low 78kgs / high 77kgs and now im back over 80kg  ... kinda bummed out how quickly i gained the weight. to be honest the binges are only part of the problem .. i was eating to make up for life stuff .. if it wasn't mentioned .. but im going to try avoid repeating that again.

i think i need to jettison the prolonged fasting (18hrs) though. it's unworkable. i just sit there on my desk thinking about how hungry i am and counting the hours til i can eat. Not good. i would like to be able to focus and work. so the plan is there, get back on track towards 77kg then eat 2-3 meals a day while making them nutritious and training supportive

it's funny though, how if we're on some kind of fasting diet/nutritional plan that makes us really hungry, that by not eating we are perhaps displaying "discipline".. but in the same respect, if we're tired and don't take naps and/or aren't getting enough sleep, it's a problem.

I guess in general if we're starting to eat healthier & in smaller portions, but become very hungry, that is more along the lines of being disciplined to clean things up.. but for ~18 hour fasts/IF etc ... is it really discipline at that point? or are we simply not listening to our bodies?

being very hungry just sucks.

10609
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: September 14, 2016, 02:36:11 pm »
Quote from: John Stamos on September 12, 2016, 12:09:45 pm
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.

10610
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 14, 2016, 02:26:10 pm »
updating through the day.


consistency consistency .. consistency.



09/14/2016

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: ~9.5 hours
last night fell asleep: ~11 PM
wakeup = 8:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly (left big toe especially), feet slightly
injuries = left index finger swolen (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

8:30 AM

- orange juice
- banana
- english muffin with butter



Session: Morning

10:30 AM

warmup

grass run: 2.7 mi in 22:39
- 7:54, 8:36, 8:21
- grass feels so good but, it also wrecks my feet/toes more.. this was thick grass for the most part

light stretching:
- hamstrings/quads



Food

11 AM

- 2% milk
- sambozan berry drink



Food

12 PM

- broccoli and cheese soup
- half of a turkey and cheese wrap
- chips
- 2% milk
- green tea
- banana



Session: Afternoon

4:30 PM
- too close to last run .. really should have run alot earlier but needed the sleep, not good
- heat index ~100-105 F (hot as fuq)

warmup to court

jumps at court:
- submax L-SLRVJ and R-SLRVJ
- L-SLRVJ: a bunch of submax 10'4"s and a few submax 10'5"s !! happy about it
- R-SLRVJ: backboard taps, but felt great
- very happy with how the jumps felt.. felt very springy, relaxed, no heel pain, no hamstring pain etc..  :headbang:

mile repeats:
- mile 1: 5:44 (with an internal split mile of 5:36 which is really good)
- mile 2: 6:41 (dead..)

wanted to do 3 miles but.. was completely soaked after mile 1 and just felt dead/too hot.. so just called it.





Food

5:30 PM

- 2% milk



Food

6 PM

- boost plus
- whole chocolate milk (heaven)



Stretching

off and on ..

tons of quad
some feet (top/bottom)

really loosening up my quads.. feels good when im running too, legs bouncier/looser



Food

7:30 PM

- minestrone soup
- half of a turkey and brie sandwich
- some trail mix
- 2% milk
- propel
- crackers



Food

10 PM

- beet + tart cherry juice
- rice pudding

my beet/cherry juice concoction tasted more amazing than ever tonight.. weird, but awesome.




man i'm back to being a milk freak... i just can't get enough of it. i fiend for it. i'm like a milkpire (Vampire for milk).

10611
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 14, 2016, 08:59:03 am »
Quote from: scoobychau on September 13, 2016, 10:59:52 pm
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.  :headbang:  :ibjumping:

10612
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 13, 2016, 03:18:15 pm »
updating through the day.


consistency consistency .. consistency.



09/13/2016

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: ~11:30 PM
wakeup = 8:30 AM
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes slightly, feet slightly
injuries = left index finger swolen (odd)
standing desk (when on computer): not much
feel = decent
water = alot
mosquito bites: 0



Food

8:30 AM

- orange juice
- banana



Session: Morning

10 AM


run: 1.7 mi in 11:29
- cramped up bad at 1.7
- splits: 6:23, x
- had two ~400m segments I was pushing .. so, basically 400m repeats (though not able to push it as much as last night, yet) with a faster recovery jog for a much longer distance (~800m i think)
- was going to probably be a decent 5k time .. but cramp wrecked me and didn't want to fight through it
- there would have been 5 total ~400m's if I had not cramped



light stretching:
- mostly hamstrings, feet, quads



Food

11 AM

- 2% milk



Food

1 PM

- huge spinach salad: ~9 oz spinach, olive oil, lemon, mixed nuts, stacy's pita chips, goat cheese
- green tea
- berry drink



Food

3 PM

- propel



Session: Afternoon

5 PM
- was soaked out, had to be careful

warmup:
- 1.5 mi mixed stuff

~200m repeats with ~200m recovery:
- 10 x 200 fast (sub 5 min/mi .. 1 went over)
- 5 x 200 relaxed (sub 6 min/mi .. 1 sub 5 min/mi)
- run mechanics (midfoot + short arms/hands at nips), not sprint mechanics (high up on forefoot/big arm swing)





Food

6 PM

- 2% milk



Food

7 PM

- 1/2 turkey and brie sandwich
- chips
- rice pudding
- 4 x banana
- propel
- boost plus



Food

10:15 PM

- light red kidney beans with spices
- 2% milk

^^ trying to get in some extra kcals before bed, so that come morning, I have more energy.

when I was boxing in ~2005-2007, I *tried* to eat 2 cans of kidney beans a day. So needless to say, I ate a fu*kton of beans.

regardless, I need to keep trying to figure out how to become a beast in the morning (without caffeine).. then I add in caffeine and boom, i'm beastin`.

im probably going to plan Friday as my rest day.. and then Saturday as a hard 5k in the morning. This way i start prepping myself for 5k races which are usually Saturday morning. ... makes sense.



tomorrow morning I might run on grass :f

gn!!

10613
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 03:08:05 pm »
<a href="http://www.youtube.com/watch?v=50Ioqrmwukw" target="_blank">http://www.youtube.com/watch?v=50Ioqrmwukw</a>

great little video!!

10614
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 02:48:53 pm »
this Essop Merrick dude is so good. really cool channel.

<a href="http://www.youtube.com/watch?v=QrDqWbBMA9o" target="_blank">http://www.youtube.com/watch?v=QrDqWbBMA9o</a>

10615
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 01:30:26 pm »
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>

10616
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 01:17:47 pm »
this is the guy who just barely lost to mo farah in the great north run (half marathon)

datahn's movement looks SOO good in this video.

<a href="http://www.youtube.com/watch?v=ULwtgZA5wAE" target="_blank">http://www.youtube.com/watch?v=ULwtgZA5wAE</a>

more

<a href="http://www.youtube.com/watch?v=HLFv2P5_tLk" target="_blank">http://www.youtube.com/watch?v=HLFv2P5_tLk</a>

10617
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: September 13, 2016, 01:11:04 pm »
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>

10618
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 12, 2016, 03:29:44 pm »
Quote from: seifullaah73 on September 11, 2016, 08:05:28 pm
Do you still have the pains in your hips when you try squatting or extending your hips. I followed your advice and keeping it light on the hips and it is working well and hips feel good, but don't want to squats yet, as I know the hip pains will shout, as I can still feel the hip just waiting there to spring up on me if I try squatting or stretching my quads.

nice!!! glad your hip pain has been disappearing.

nah my hips are pretty good right now thankfully .. they've been good for a while. When squatting, I did feel it a little bit on a few sessions but it didn't come back thankfully. I also did those sessions very warmed up - after running/sprinting etc.. so I imagine that helps.. and my depth is half or slightly higher so, .. I haven't squatted in quite a while though as of recent, .. i'm starting to wonder if I should again.. lmao.


Quote
Another thing my coach recommended, which can be helpful for you, if you still have pains or are still rehabbing it is standing with your back against the wall, and lift your knee to your chest as high as you can and let go and try hold it there using your hip strength, do it for each leg for 2 sets, it is actually helpful and my hips feeling a lot better too.

pc

nice thanks! I was doing stuff like that but my hip flexor was also flaring up at that time.. so i stopped doing that kind of stuff. I'm really trying to avoid doing anything that causes any tweaks right now. I want to just keep up the consistency and get my work in without breaking down.. that's my #1 goal.

I was loving unweighted limb holds/contractions for time/reps etc.. I bet if I hadn't been hurt and stayed consistent at them, i'd have waaay more hip power by now.

pc!!

10619
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 12, 2016, 03:26:17 pm »
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.

 :ibrunning:



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 :D


10620
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 12, 2016, 06:29:03 am »
Quote from: maxent on September 12, 2016, 01:51:55 am

Optimise organism = maxent, subject to constraints:

Code: [Select]
{
     77kg ≤ bw < 80kg
     127.5x6x6 ≤ squat ≤ 140x6x6
     8% < bodyfat ≤ 12%
     30" < vertical ≤ 36"
     225g < protein ≤ 300g
     50g ≤ fat < 85g
     100g ≤ cho ≤ 300g (daily vs refeed)
     1800kcal ≤ calories ≤ 3000kcal (daily vs refeed)
     1 ≤ refeeds ≤ 2 (per week)
     1 ≤ games ≤ 2 (per week)
     gravity = 9.81
     reach = 98"
     height = 6'3"
 }


Test model against:
Code: [Select]
   windmill= true/false
   triple double = true/false
   bicep size > 15"


in t=10wks then every 12wks after that.

good stuff  :highfive:

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