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Messages - adarqui

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10681

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 06, 2016, 09:28:41 am »

man life is such a troll. lmao

felt good this morning & the heat index was really low: 79 F with 89% humidity, heat index @ 79 F.. so figured i'd push it more and get sub 20 5k.

I didn't go max but I did push myself alot more.. figured i'd still hit sub 20.

hit 20m01s for 5k.... lmfao.

splits:
- 6:04, 6:38, 6:43, rest: ~5:43 (at least i'm pushing it lately in the last 0.1 mi)

I hit 180 SPM alot more too than the previous days .. was easier to keep that cadence.. but occasionally i'd still drift off slower than 180 SPM and i'd have to hop back on it.

Those calories i ate yesterday + getting the needed rest/sleep definitely helped. Felt 1000x better this morning.

10682

Pics, Videos, & Links / Re: beast

« on: September 06, 2016, 07:44:54 am »

Quote from: LBSS on September 05, 2016, 08:14:33 pm

man that's beast af. that looks like such a fun athletic hobby if you have the balls/guts for it.

10683

800m+ Running and/or Conditioning / Re: Misc Running Videos

« on: September 05, 2016, 10:17:24 pm »

LMFAO

<a href="http://www.youtube.com/watch?v=dZs557Esv_k" target="_blank">http://www.youtube.com/watch?v=dZs557Esv_k</a>

10684

Bios / Re: Animals

« on: September 05, 2016, 10:13:39 pm »

<a href="http://www.youtube.com/watch?v=8wqNX7_4vAE" target="_blank">http://www.youtube.com/watch?v=8wqNX7_4vAE</a>

10685

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: September 05, 2016, 09:01:31 pm »

Quote from: vag on September 05, 2016, 05:20:44 am

2 September 2016

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HALF SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
-Great, they started feeling lighter already, despite upping load.
Plan is to stay consistent with them all year and get to a legit 5x160kg top set around end of June. That is 60kg in 10 months, 6kg a month, very doable.

DIPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PUSHUPS: 20@BW
-Strong.

DEAD HANG 'CHINUPS:
8@BW
6@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@45kg
-Strong.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Hard.

That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.

my 2 cents.. avoid the -onto-toes-bar-free-fall-explosiveness-.. it's just not needed. The most important bit of explosiveness is the transition from eccentric to concentric imho (which is way far from the top of the lift). you still want to accelerate the bar up but, no need to extend it all the way through onto your toes.

if you really wanted to attack both of those things in the same session you could complex half squat with box jumps/SVJ's etc.. but I don't think it's much more effective than just separating them out. It can also make your knees feel a bit achy if you complex heavy maximal strength exercises with explosive jumps etc, from my experience.. So I avoid that stuff. FWIW, I did enjoy complexing squat with jump rope.

and ya like you said, if you want to do some ballistic lifts, they are better off being ~20-30% 1RM .. even then, still not needed right now imho.

pc!

10686

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: September 05, 2016, 08:53:14 pm »

Quote from: acole14 on September 05, 2016, 08:47:16 am

Quote from: Coges on September 05, 2016, 06:24:31 am
Quote from: acole14 on September 05, 2016, 01:32:06 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

10687

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: September 05, 2016, 08:44:27 pm »

Quote

SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: good

nice!!!

Quote from: T0ddday on September 05, 2016, 04:15:34 pm

Quote from: LBSS on September 05, 2016, 03:41:12 pm

- DLRVJ x 10-12
both better and worse than saturday. wasn't getting as high -- residual fatigue from the squats and all the time in the car yesterday i think...

I truly believe one of your biggest advantages against a lot of people is that your an "urban dunker" - you spend very little time in cars. Driving long distances really does wreck us and it's something most people are not aware of... I put this together after performing horribly multiple track meets in San Diego where the morning would begin with a two hour drive to the meet...

Now coaching kids I think this is probably the bulk of home court "advantage" in track - the away team often sits in cars for hours before running...

Cars suck. If you can afford it it really does help to get a hotel near the location the night before you have a track meet or dunk contest or anything of the sort. I realize sitting isn't optimal but I can't figure out exactly why performances seem to suffer so much - it really makes a difference. Cars suck. Especially if your the driver.

maybe the trick is falling asleep in the car

.. we sleep for ~8 hours then get up and feel great.. albeit, our legs aren't bent like in a car .. but still, it's interesting in comparison.

fwiw, walking to a court for 30+ min also wrecks me. For example, I walked for ~1.5 hours the other night, then tried to do a quick jog across the street .. my legs/ankles didn't work at all. Limped across the street like an old person. Just the repetitive motion of walking (light) for so long wrecked all ability to exert any power. In order to get it back I probably would have to do some major extended warmup.

10688

Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis

« on: September 05, 2016, 08:33:17 pm »

Quote from: jumperer on September 05, 2016, 01:53:09 pm

anyone ever think about getting into personal training for this type of stuff? i've considered it, but it seems like once you teach the basics (squats,deadlifts,sprinting,jumping, etc) theres not much to it, just a long grind. seems like if i wanted to train a client for an extended period of time, i'd have to hold back and draw the process out to try and make the training look more complicated than it actually is lol.

ya well there's a few types of clients.. the first type who will pay you just to teach them the basics etc.. and the second type (athletes) who will pay you to plan out all of their training, make adjustments based on their life/work/competitions/fatigue/adaptations etc.

making it look more complicated than it actually is, might get a few people interested initially.. but, in the end people want results. So keeping things simple/clean/free-of-fluff&filler is the best way to go, IMHO.

not sure how you should go about starting out.. some people get degrees, degrees + certs, certs alone, or none of that -> each can be successful or not.

I mostly enjoyed working in s&c .. It feels absolutely amazing when you have clients/athletes show up day in day out & you have direct control of their training (and possibly nutrition), and then you see them morph over time, peak for competition/a season, achieve their goals etc.. We experience it here on the forum at times, but it would be extra-enjoyable if we were all training together, celebrating PR's, amp'n up for workouts/sessions etc. It can also be very stressful.. ESPECIALLY when athletes are getting "worse" due to some concentrated loads/volume/intensity, and they start to question your programming. When they start bouncing back from it and supercompensate, then they understand -> and won't bug you much ever again about it.. but initially it can be frustrating. But ya it's just stressful regardless, IMHO. I mean people put alot of trust in you - and you're dealing with the human body + their lifestyle + their mentality .. it's not like a computer where I can just program something, run it 10000 billion times and it does the same thing.. So in my experience there's definitely some added stress to trying to "program athletes". Also, it usually means so much to your clients.. lots of these goals have been life long dreams - and in many cases, dreams that people they've interacted with have said will never happen etc.. So ya it can be extremely fulfilling, daunting, stressful, etc.

I didn't enjoy training people who didn't want to train though.. It's one thing that bothered me alot. I experienced it in 2 internships and when I worked as an s&c coach for Memorial Sportscenter. We trained kids, high school athletes, college, pro etc.. At every level, there were people who just "showed up to show up". Or in the case of kindergarten through high school, kids who showed up because their parents paid. I dno, personally it was just annoying and I didn't like it. That's one thing that caused me to drift away from the field a bit. On several occasions I actually tried to see if I could ban certain kids from sessions, or move them into their own knucklehead session with all of the other knuckleheads who didn't care.. Having to train 90% "go get it types" and 10% "knuckleheads" in one session is beyond frustrating... It also does a disservice to the go-get-it types. And FWIW, it's not only non-pros.. I've dealt with pros who didn't want to train either - mostly during my first internship.

Then I caught the programming bug again and went in that direction.

10689

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 05, 2016, 08:11:29 pm »

consistency consistency .. consistency.

09/05/2016

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: ~4 hours
last night fell asleep: ~2 AM
wakeup = 6 AM

- really tired.. had problems falling asleep
bw = 151 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly, calves slightly
aches = none
injuries = left hamstring, toenails slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0

Food

6:15 AM

- orange juice

Session: Morning

8 AM
- got out of the door at 7:55 AM!!
- 77 F with 89% humidty
- metronome @ 180 SPM (90 BPM)

run: 3.12 mi in 21:37
- 5k: 21m:32s
- splits: 6:41, 7:06, 7:04, rest: ~6:15
- pace: 6:56 min/mi

felt very dead & hungry, before/after.. all i kept thinking about was my soup that I was going to eat.

light stretching:
- skipped but I shouldn't have .. just was too tired/hungry.

Food

9:30 AM

- 2 x 2% milk
- big container of broccoli and cheese soup
- bunch of crackers/stacy's pita chips
- green tea
- banana
- rice pudding

stuffed to death.

Nap

10 AM - 12 PM
- food coma

Food

2 PM

- suja protein/carb drink

Food

4 PM

- half of a philly cheese steak
- fries

they didn't have my pasta fagioli that I wanted.. i went there specifically for that.. noOoOOo!!!

Food

6 PM

- pre-made beet juice drink
- mounds bar
- rice pudding

Food

10 PM

- beet + tart cherry juice

raining alot out and i'm pretty tired.. no evening session tonight. I think i'm just going to rest up for tomorrow.. early run and then later on, MAYBE some dunk attempts + 400m repeats (for 5k) at the track.

no programming for the ~third day in a row.. eek.

I got some "coffee concentrate" to try in the morning (on occasion).. might have some kick, not sure yet.

http://iceboxcoffee.com/shop/madagascar-vanilla-coffee-concentrate

10690

800m+ Running and/or Conditioning / Re: Misc Pics

« on: September 05, 2016, 06:26:43 pm »

10691

Shoes / Re: A shoe specifically for dunking

« on: September 05, 2016, 01:06:23 pm »

Quote from: maxent on September 05, 2016, 11:49:02 am

interesting .. this is from 2015, cliffs:

10. Nike Lebron 13
9. Nike Kobe 10
8. Nike Kyrie 1
7. Nike Hyperrev 2015
6. Nike Hyperdunk 2015
5. Nike Kd 8
4. Nike Zoom Lebron Soldier 9
3. Nike KD Trey 5 iii
2. Nike KB Mentality
1. Nike Hyperquickness 2015

mine are 2, kb mentality. and yea i agree they're pretty light but i want lighter lol. and i think (not confirmed) the kb mentality 2 are lighter. may get a pair of those or the kb 11s, not sure which, hmmmm.

starting at 19oz and ending at 12oz..

crazy. but ya those are bball shoes. The shoes LBSS talks about are ~7-8 oz:

Lotto Men's Quaranta VIP Tennis Shoe

http://www.tennisexpress.com/LOTTO-Mens-Quaranta-VIP-Shoes-Cement-and-Silver-Metal-50035?gclid=Cj0KEQjwr7S-BRD96_uw9JK8uNABEiQAujbffBJyu8D9C1TZbGTh7-9rrxqJVvEltMeQhNiBqPs97CgaAjb78P8HAQ

those VIP's feel pretty good but I never jumped in them.. mostly because I had to put insoles in mine because the "cushion insole" ripped out.

10692

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: September 04, 2016, 10:49:52 pm »

left hamstring still sore, but actually way better than the last few days. nice.

consistency consistency .. consistency.

09/04/2016

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: ~7 hours
last night fell asleep: ~11:30 PM
wakeup = 6:30 AM

bw = 150 lb.
morning resting heart rate = didn't measure
soreness = left hamstring slightly, calves slightly, glutes slightly
aches = lower back slightly
injuries = left hamstring, toenails slightly
standing desk (when on computer): not much
feel = decent
water = alot x 2
mosquito bites: 0

Food

6:30 AM

- orange juice
- half of a premade madagascar coffee drink

Session: Morning

8 AM
- 77 F with 89% humidty
- heat index 77 ? odd , i thought it was higher
- still drenched at the end
- metronome @ 180 SPM (90 BPM)

run: 3.15 mi in 23:33
- 5k: 21m:07s
- splits: 6:27, 6:57, 7:07, rest: ~6:37
- pace: 6:50 min/mi

fairly consistent compared to recently.. metronome helped alot.

light stretching:
- lots of hamstring, some quads/upper
- trying to loosen up hamstrings
- back also

Food

9 AM

- 2% milk

Food

10 AM

- green tea
- beet + tart cherry juice
- 2% milk
- 2 x wheat bread with peanut butter
- 2 x banana
- 1 x watermelon

Food

3 PM

- 2% milk
- banana

Session: Evening

5 PM
- hot as fuck
- heat index 110 F or whatever, i forget

light warmup runs on the way to the court: ~1 mi walk + runs mixed in

jumps:
- L-SLRVJ near-max: 10'7"
-- avg: mostly 10'4 and a few 10'5"s
- R-SLRVJ backboard touches

intervals with complete recovery:
- 4 x 0.4 mi (~640m)
-- first two were pushing it hard
-- second two were just trying to stay under 6 min/mi
- 1 x ~0.3 mi

I ALWAYS TAIL OFF, NO MATTER THE PACE .... I'm someone who gets slower as the finish line approaches.. need to fix that.

Food

7 PM

- 2% milk

Food

8:30 PM

- 3 x banana
- 2% milk
- rice pudding - amazing.. forgot how good this stuff was

Food

10 PM

- greek yogurt
- english muffin with butter
- grape fruit juice

about to pass out.

gn!!

10693

Progress Journals & Experimental Routines / Re: Triathlon sprint prep

« on: September 04, 2016, 08:25:30 pm »

Quote from: John Stamos on September 04, 2016, 06:20:17 pm

Yeah lol the only way you'll get a Lexus interior is probably the new Silverado z71s. But they're like 60k.

Gonna hit up the gym early tomorrow, got a lot to do. Diet will consist of just eggs and protein shakes and they are having a cookout at work.

u need a ford F-150 Raptor